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THE SÈVE PREMIUM GUIDES

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Guides available in French only

Five guides exploring what matters: building muscle and losing fat, adapting nutrition to sport, understanding sleep and hormones, eating better every day and understanding added sugars. Each guide turns scientific knowledge into clear explanations and practical advice.

5 guides · The first free for everyone · 4 guides for Premium members · 198 pages in total.

One subject. One guide. Practical guidance.

01 — 05
Free guide · Download
Body compositionFree guide

Transform your body

Understand how nutrition influences muscle gain and fat loss: calories, protein, carbohydrates, fats, bulking, calorie deficits, recomposition and supplements. Learn what to adjust for your goal, without extreme diets or miracle promises.

41 pages
Explore the contents
  1. Body composition basics
  2. Calories & energy balance
  3. Building muscle
  4. Losing fat
  5. Body recomposition
  6. Protein, carbohydrates & fats
  7. Meal timing & organisation
  8. Supplements
  9. Tracking progress
  10. Action plan
PDF · French only

Guide available41 pages · Free for everyone

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For Premium members
Sports nutritionComplete guide

Nutrition & Performance

What should you eat before, during and after exercise? Explore how carbohydrates, glycogen, protein, hydration, caffeine and supplements influence exercise and recovery, with strategies for strength training, endurance, team sports and competition days.

54 pages
Explore the contents
  1. How the body produces energy
  2. Carbohydrates & performance
  3. Before training
  4. During exercise
  5. After exercise
  6. Hydration & electrolytes
  7. Caffeine & performance
  8. Sports supplements
  9. Adapting nutrition to your sport
  10. Practical examples
  11. Building your strategy
PDF · French only

Guide available54 pages · Included with Premium

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Recovery & physiologyComplete guide

Sleep, recovery & hormones

Understand how sleep, nutrition, caffeine, alcohol, stress and biological rhythms interact with recovery and certain hormones. Cortisol, melatonin, testosterone, hunger and sleep are explained without “hormone hacking” or social-media shortcuts.

47 pages
Explore the contents
  1. Understanding sleep
  2. The body clock
  3. Nutrition & sleep
  4. Caffeine
  5. Alcohol & sleep
  6. Cortisol
  7. Melatonin
  8. Testosterone & sex hormones
  9. Hunger & appetite
  10. Micronutrients & supplements
  11. Improving recovery
PDF · French only

Guide available47 pages · Included with Premium

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Everyday nutritionThe fundamentals

Eat better every day

A practical guide to balanced eating: building a plate, choosing foods, reading labels, meeting fibre and micronutrient needs, shopping and cooking simply — without forbidden foods or chasing perfection.

31 pages
Explore the contents
  1. The Sève Plate
  2. Fruit, vegetables & variety
  3. Fibre & the microbiome
  4. Protein, carbohydrates & fats
  5. Essential micronutrients
  6. Understanding a label
  7. Ultra-processed foods
  8. Sugar, salt & fats
  9. Vegetarian & vegan
  10. Shopping better
  11. Cooking simply
  12. Food myths
  13. Building your balance
PDF · French only

Guide available31 pages · Included with Premium

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Nutrition & habits30-day challenge

The no-added-sugar challenge

30 days to cut out added sugars and understand what you actually consume. Distinguish natural, added and free sugars, read labels and understand their effects before building lasting habits — without cutting out fruit or carbohydrates.

25 pages
Explore the contents
  1. What is sugar, really?
  2. Natural, added or free?
  3. What sugar does in the body
  4. Where are added sugars hidden?
  5. Learning to read labels
  6. Honey, agave & sweeteners
  7. Sugar & health
  8. Is sugar addictive?
  9. The Sève challenge rules
  10. 30 days, week by week
  11. What might you actually notice?
  12. Managing cravings & setbacks
  13. After 30 days
PDF · French only

Guide available25 pages · Included with Premium

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