Nutrition and healthy eating grabbed my attention when I was 16, over the last 19 years there are a lot of things I have learned and I wanted to pass along some insights that could help you succeed with your nutrition, too.
Over the years, I’ve experimented with a wide range of diets, including:
- Paleo
- Carnivore
- Low carb
- High carb
- Plate method & Macros
- Intermittent fasting
- Gut health protocols
And that’s just scratching the surface. Through all of this, I’ve discovered two key factors that make any diet work: eating enough protein and managing your overall calorie intake.
But how do you keep track of your protein and calories? The most precise way is to track your food—but I know that’s not everyone’s cup of tea (including myself).
Some of you might be thinking, “Tracking is too much work!” or “It messes with my mindset,” or maybe you just don’t have the energy to start right now. And that’s okay.
You can still make meaningful progress without obsessively tracking every meal. The trick is to focus on “high performance” foods—nutrient-dense, single-ingredient foods that are naturally lower in calories, so you can eat more without feeling stuffed. These foods also help you stay satisfied and feel good.
Here’s how you can start:
- Swap out ingredients: Look for simple swaps in your usual meals. For example, try egg whites instead of whole eggs, or make oatmeal at home instead of grabbing the sugary Starbucks version.
- Adopt the “yes and” approach: Rather than overhauling your meals, simply add more healthy options. Love pizza? Add a big salad on the side. Eat whatever you normally do, but pile on veggies to boost nutrients.
- Prioritize protein at breakfast: Aim to get around 50g of protein in your first meal—whether that’s from a protein shake, Greek yogurt, or leftovers from dinner. Hitting a third of your protein target early in the day can set you up for success.
- Ditch the all-or-nothing mindset: Big changes don’t happen overnight. Focus on building good habits step by step, and make adjustments you can stick with long-term.
By choosing nutrient-rich foods and making small tweaks, you can still manage your nutrition effectively—without the stress of constant tracking. Ultimately, it’s about finding what works for you in a way that feels sustainable.
