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Evidence-based · Peer-reviewed · 2026 Edition

Don't change what you eat.
Change how you cook it.

Simple, 10-second cooking upgrades that unlock up to 10× more of key nutrients from the food you already buy — no new diet, no supplements, no extra cost.

"Eat less. Absorb more."

Get the book — $9.99 See how it works
18 science-backed recipes 30-day plan Written by a lab chemist
Evidence-based · Peer-reviewed · 2026 Edition
THENOURISHCODE
10-second cooking upgrades that unlock up to 10× more of key nutrients from the food you already eat.
Backed by peer-reviewed science
"Eat less. Absorb more."
Adel Battah
N
THE NOURISH CODE
"Eat less. Absorb more."

The Four Principles

  • Add fat
  • Pair vitamin C
  • Time it right
  • Cook gently
"Eat less. Absorb more."

Eat less. Absorb more.

You're already eating the right foods. This book helps your body finally absorb them — with 10-second upgrades, not a new diet.

Adel Battah
Move your cursor — or click to spin
The hidden gap

You're buying the right food. Your body isn't getting it.

You can eat spinach, salmon, broccoli and lentils every week and still feel tired with mediocre blood tests — because nutrition isn't just what's on the plate. It's what your body actually absorbs.

5–20%

of certain nutrients

is all your body may absorb from some foods when they're prepared the wrong way. The rest passes straight through.

$0

is what the fix costs

Every upgrade uses food and tools you already own. Nothing to buy, nothing to give up.

10s

per upgrade

Most changes take under ten seconds — a splash of oil, a ten-minute rest, a squeeze of lemon.

The method

Four simple principles. Every food you eat.

The whole system comes down to working with your body's chemistry instead of against it.

01

Add fat

Fat-soluble vitamins (A, D, E, K) and carotenoids need fat in the same meal to be absorbed at all.

02

Pair vitamin C

A squeeze of lemon or some pepper can multiply the iron you absorb from plants several-fold.

03

Time it right

Chop garlic and broccoli, then wait 10 minutes before heat — that pause builds their best compounds.

04

Cook gently

Low, slow, and the right method protects omega-3s, vitamins, and turns starch gut-friendly.

See the difference

The same plate, prepared two ways.

Identical ingredients. One simple change in how they're cooked and paired — and several times more nutrition actually reaches your cells.

The same plate, twice

Before & After the Nourish Code

A spinach, tomato & egg salad — identical ingredients, prepared two ways.

Before

Raw spinach, sliced tomato, boiled egg. No oil, tea on the side.

After

Spinach wilted in olive oil, tomato cooked, egg soft, lemon — not tea.

Lutein / carotenoids absorbedrelative uptake
Lycopene availablerelative
Iron absorbed from the mealvitamin C vs tea
Vitamin E & K from the greensfat-soluble, needs oil
Protein digestibility (egg)raw vs cooked

Same food. Same cost. Several times more nutrition actually absorbed.

Bars show relative absorption, illustrative — see the chapters & references for the studies behind each.

Add fat

Olive oil unlocks fat-soluble nutrients.

Pair vitamin C

A squeeze of lemon multiplies iron uptake.

Time it right

A 10-minute rest builds protective compounds.

Cook gently

Lower heat preserves omega-3s and vitamins.

What's inside

A complete system, not a pamphlet.

Sixteen short chapters, eighteen recipes, and the tools to make it stick — read it in an afternoon, use it for life.

16 micro-chapters

One food at a time — broccoli, garlic, eggs, fish, turmeric — each with the why and the 10-second fix.

18 signature recipes

Full-page, illustrated recipes that stack multiple absorption principles onto a single plate.

30-day protocol

One small habit per week, so the whole system becomes automatic without ever feeling overwhelming.

Quick-reference cards

The Ten Principles, a decision tree, boosters & blockers — your permanent kitchen companion.

Real citations

Every claim traces to peer-reviewed research, written by a medical lab chemist — evidence first, hype never.

Companion Kit

Printable wallet card, habit tracker, fridge poster, shopping lists, and 5 bonus recipes.

Shakshuka
Salmon
Turmeric dal
Golden milk
What the science actually says

Real numbers, honestly framed.

No cherry-picking. Each figure comes from published research — with the context that makes it true.

+2,000%

Curcumin absorption with black pepper

A small human pharmacokinetic study found piperine raised curcumin uptake dramatically. One pinch of pepper with turmeric.

~+82%

Lycopene absorbed, tomatoes + olive oil

Cooking tomatoes raises available lycopene; eating them with olive oil increases how much your blood actually absorbs.

51%→91%

Egg protein digestibility, raw vs cooked

Cooking nearly doubles how much of an egg's protein your body can actually use.

Several-fold

Sulforaphane from a 10-minute rest

Chopping broccoli and waiting before gentle cooking multiplies the compound it's most studied for.

Figures are specific to the nutrient and method described — the book cites the study behind each one.

Adel Battah
About the author

Adel Battah

Medical Laboratory Chemist · B.Sc. Chemistry & Zoology · Diploma in Biochemistry

Adel is a medical laboratory chemist whose background spans chemistry, biochemistry, and zoology. He spent three years performing clinical blood analysis — reading peer-reviewed research closely and turning it into accurate, practical results.

The Nourish Code grew out of that habit: digging through the biochemistry of how the body absorbs nutrients, and noticing how much solid science never reaches the kitchen. This book closes that gap.

Why it's different

Most nutrition books tell you what to eat.

This one is the only system focused on how to prepare what you already buy.

Typical diet books

New foods to buy, meals to give up, willpower required. You change your whole shop.

The Nourish Code

Same foods, prepared smarter. 10-second tweaks, zero added cost, backed by citations.

Supplements

Expensive, endless, often poorly absorbed. Real food, prepared right, beats most pills.

Get your copy

One book. The same fair price everywhere.

Buy direct or on Amazon — the eBook is $9.99 either way. Buy direct for the full bundle.

eBook

Instant PDF (or Kindle on Amazon)
$9.99
  • The complete book (85 pages)
  • 18 illustrated recipes
  • 30-day protocol
  • Read on any device
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  • Free future updates
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Paperback

Print edition on Amazon KDP
$19.99
  • Premium print, full colour
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From the kitchen lab

Free reads to start absorbing more today

Short, evidence-based articles on getting more nutrition from everyday food.

How to Absorb More Iron From Plant Foods

The vitamin-C pairing (and the tea mistake) that changes how much iron you actually get.

Read the article

Does Cooking Destroy Nutrients?

Yes — and no. The methods that protect nutrients and the ones that wreck them.

Read the article

Why Turmeric Needs Black Pepper

One pinch of pepper, dramatically more curcumin — the science of the 2,000% trick.

Read the article
Free download

Get the Nourish Code Wallet Card — free

The whole system on one printable card, plus the Quick-Reference Cooking Table. Drop your email and it's in your inbox in seconds — no spam.

Join early readers getting one practical absorption tip a week.

Or send us a message

Questions

Frequently asked

You're already eating the right foods.
Start absorbing them.

Stop paying for nutrition your body throws away. The upgrades take seconds — and they start at your very next meal.

Get the Nourish Code — $9.99
The Nourish Code From $9.99 · Kit free at launch
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