How to Eat for Your Fitness Goals

Why getting the right nutrition is crucial for success in fitness and weight loss

You might have heard the saying, “You can’t exercise your way out of a bad diet,” well, it’s true. Meaning even if you have a perfect workout routine and follow it diligently. You may still not achieve your goals if what you’re eating doesn’t support them.

When it comes to fitness training, taking a holistic approach is crucial. We know that mind and body are interconnected. I.e. how we treat our bodies impacts our minds and vice versa. Nutrition and exercise also have a reciprocal relationship. Focusing on one and neglecting the other would be an incomplete approach and make you likely to fall short of what you’ve set out to accomplish.

Quick note: We’re going to start this guide with a heavy focus on weight loss because I feel it’s the area of fitness that is most commonly approached incorrectly, so please feel forward to skip a part of the guide if this isn’t your particular goal.

Getting your food intake wrong can subtly undermine your efforts. Leaving you undernourished or, in many cases (more than you expect) making your goal extremely challenging if not mathematically impossible to achieve. For example, if your aim is to build muscle but don’t consume enough calories to facilitate that it just won’t happen. This is extremely common for those looking to gain muscle and lose fat at the same time, but make the mistake of eating as if they had a large weight loss goal.

Further note: I must have the caveat of saying that there are some studies that has shown that the human body is capable of gaining muscle in a deficit, actually that is also how one might go about subtle recomposition. A high protein intake, protein synthesis and adequate resistance training must all be in place and optimised, indeed in the study to achieve this 40% of calories came from protein. Whilst this is technically possible for the human body, it would not be the norm of how a fitness goal should be approached, when calories go too low it actually makes the likelihood of eating more of the food you don’t want to eat higher, not to mention that it could be very uncomfortable in terms of fatigue and hunger. Crucially there is a difference between what the human body is technically capable of and what will work for the vast majority of people in a fitness setting because of the significant role mindset plays in the process, and if you are returning to exercise after some time or a beginner in fitness you are unlikely to be in an optimised position to attempt this.

Many people are unaware that eating too little can actually hinder their weight loss attempts. It may sound counter-intuitive, but can happen due to a phenomenon called metabolic resistance. This is where a diet too low in calories is adhered to for a prolonged period with negative effects. You could think of it as caloric restriction being interpreted by the body as scarcity of food. So we could say that under these circumstances, your body is not ‘comfortable’ jettisoning body fat, because it could be used as fuel later as a survival mechanism if the food shortage worsens.

Typically men just shouldn’t be eating fewer than 1500 calories per day and women shouldn’t be eating less than 1200, actually, I think the numbers for both should be several hundred calories higher for both, but if you find yourself at these numbers of close make no mistake you are putting yourself through a lot of hardship and undermining your progress. The other reason that this kind of diet won’t work is that they aren’t working with a fundamental heuristic we should use for weight loss. Which is that regardless of any dieting fad or type the diet that will ultimately have the highest chance of success will be the one that can be adhered to for the longest uninterrupted period. Which when interpreted well will mean only a very modest deficit will be needed. The greater the deficit the lower chance of successful compliance.

So when embarking on any fitness goal, it’s essential to ensure that the food you consume supports your efforts. Otherwise, you might unknowingly sabotage your progress and believe me so many unknowingly do, you’d be surprised how many people I meet on an initial consultation call that is eating like they have a large weight loss goal, running like they are training for a marathon and lift weights like a bodybuilder all at the same time, it’s no wonder this kind of regime produces no fruit.

Regardless of your specific fitness goals, consider your broader aspirations and the direction you want your life to take. Whether it’s excelling in your career. Pursuing personal passions. Or enjoying quality time with loved ones, all of these endeavours require adequate energy. And a significant portion of that energy will be determined by the food you eat. By understanding and optimising your nutrition, you gain the power to take control of your health and live life to the fullest.

Consider that energy is essential for achieving any goal in life. Having abundant energy greatly enhances your life quality, preventing constant fatigue. Given that nutrition plays a significant role in determining our energy levels. It’s well worth the time and effort to understand and optimise it.

Defining success

As an Online personal training provider. My coaching services and fitness programs predominantly focus on helping clients achieve health & fitness goals. Typically, these goals are driven by a change in body composition. This is true of muscle gain, weight loss, fat loss, and pure body recomposition. Before we can achieve success in this realm, or any realm really, we must define what success means in this context. It’s the only way to keep a bearing on whether our efforts are taking us closer to our goal, simply because if they aren’t we need to stop and re-tool.

Firstly, weight changes alone don’t constitute success in health & fitness. That would be quite a surface-level view of things. Easily manipulated through restriction and far too often approached in a way that would be impossible to maintain. A change in weight is one indicator that progress might be taking place. But not a very well-informed goal in isolation. It’s easy to achieve a loss of weight on the scale. You can do so by under-eating and over-exercising. But that is neither sustainable nor healthy.

All too often, people use food simply as a way to manipulate weight and force a change on the scale. This approach lacks depth and can lead to a lot of long-term problems. It only ever offers very short-lived success. There is a better approach that will lead to permanent change, I’d like to outline it for you as an expansion of what we’ve discussed above.

My definition of success:

I want to outline a new three-pronged definition of success for the way you approach your fitness goals. If you adopt it will shift your focus and change the way you approach nutrition.

Here are the three elements of our new definition of success:

Composition change is superior to weight loss

The vast majority of fitness goals would be better achieved via a focus on fat loss. Whilst maintaining (or gaining) lean muscle mass.

I can tell you through experience, that it’s far harder to regain lost muscle mass than it is to lose body fat. It’s also easier to maintain a low level of body fat the more muscle you have. Not only that but gaining muscle and holding onto it is only going to get harder with age. So if you lose muscle via calorie restriction in the pursuit of weight loss this is not a success.

Let’s be clear, even when your priority goal is weight loss or a reduction in body fat. It should never come at the cost of losing muscle, it would be a false economy.

Let’s further caveat that by saying that the marker of success, if you are looking to change your physique (build an aesthetic body). Will be achieving a healthy body fat percentage with a level of muscularity that is functional and athletic. Crucially, to really consider this a success you will need to be able to maintain this year-round without heavy caloric restriction. If you can do that you’re not truly in control of your energy levels, your weight, or your body composition. If we look at things through this lens, a change in weight will occur. But it will be an output of positive body recomposition, rather than the goal itself. A common frustration for those chasing weight loss on a scale is that there are many variables that can make weight fluctuate, even on a daily basis.

These include:

• Salt intake
• Water intake
• Carbohydrate intake
• Menstrual cycle
• Digestion

None of these actually signal that fat has been gained. Yet any of these could show an increase in weight as high as 2-3kg. This renders weight on the scale a less reliable, dare I say arbitrary measure of progress. Focusing on it triggers a lot of frustration, anxiety, and false references for failure.

What matters is how you feel. In yourself, in your clothes, and about your body. Also that you can see a visual trend toward the physique you would like to attain over time.

Don’t get me wrong, if you begin your fitness journey with a good deal of body fat to lose. You will see weight loss. This is an indicator that you’re making healthy changes successfully. But crucially, at least in my view should not be the goal itself. I’ve consistently coached my clients to up to 50 lbs weight loss, but what we weigh on the scale is never the focus of my coaching process.

This is a very important nuance. It can take a lot of inner work to reframe and adopt this understanding. Because it’s going to require the unpacking and relinquishment of a lot of societal, familial, and individual learning on the subject. For many people, it’s also linked to past trauma and limiting beliefs. Whilst a new fitness goal may seem like a physical pursuit. There are going to be times when it’s psychologically challenging too. It’ll be uncomfortable, but worth it on the other side. To help you with this I have distilled over a decade of observations on the psychology of exercise into a comprehensive guide.

A permanent end to dieting

The term diet by definition refers to a temporary period of time. During which, an individual makes certain changes to the way they eat. Generally in the pursuit of a desired outcome, usually weight loss. However, in my experience as a personal trainer, there are two big problems with dieting. Which long ago led me to the conclusion that diets just don’t work.

Temporary restrictions won’t last

Trendy diets typically require extreme measures. Like heavy calorie restriction or eating only pre-packaged shakes and meals. Sometimes they involve moving to a liquid-only diet. Or relying on the consumption of a single food item.

Extreme measures like this are unsustainable. Inevitably, this approach either runs its course and ends in burnout or the restrictive nature of the diet forces a deviation because it’s too hard to maintain. You’d be surprised how little those who plan to diet actually eat.

Restrictive dieters tend to eat way more than planned. Because they reach a point of excessive hunger and have to reach for an expedient high-sugar, high-fat meal. In these scenarios, if the planned nutritional intake had been higher in calories they would have actually eaten less. That’s the importance of calibration. And one of the many antithetical realities of health & fitness.

Even when a diet plan technically works by helping you weigh less on a scale. They fail to establish any long-term sustainable habits. This means all too often, any results are lost as soon as the diet stops. There is also often a big ‘bounce back’ where the lost weight and often more is put back on. This occurs because in the typical dieting scenario, there are only two behavioral patterns to draw from.

The first is the lifestyle and nutritional intake that unfortunately got you to the point where a restrictive diet seemed like a good idea. Perhaps out of desperation.

The second is the extreme diet. Which by definition is restrictive, exhausting, and could never have been sustained.

This will never provide a long-term solution. You must find another way. Keep reading, because I have one for you.

Diets measure the wrong things

The goal of a diet is to weigh less on a scale. This is a very unsophisticated approach to health. If your diet, or whoever is recommending it to you would happily see you lose hard-earned muscle in the pursuit of a change on the scale, you should avoid it, and them at all costs. There is no utility in losing muscle or water on the scale to achieve a weight loss goal. It’s foolhardy and actually undermines your long-term progress.

As we’ve established, you must focus on composition change as weight can fluctuate on a daily basis. You need your muscle mass to maintain an optimal metabolism. As well as reduce the risk of future health problems.

If the scale is the sole arbitrator of your success, this creates what’s known as a ‘race to the bottom’. Because you will inevitably reach a plateau. The only card you’ll have left to play will be ‘even fewer calories’. This means you just end up eating less and less until you burn out. You’ll then be forced to bounce back to old habits undoing any progress you saw in the first place.

I say all of that to reaffirm that what ‘diet culture’ teaches, is that progress can only be measured by weight on the scale. Furthermore, the only way you can see further success is to eat less. Or exercise in a way that burns as many calories as possible to create a large deficit.

Needless to say, this is a fundamentally unhealthy way to view health & fitness. Not how I suggest you go about your goals at all. Everything I’d like you to achieve via this guide, or any of our coaching programs will be seeking a lifestyle, and as such, results that can be maintained year-round. Otherwise, when are you actually ever going to be in control?

And what of energy?

At the heart of good nutrition is the vital principle of energy regulation. Ensuring your body has a consistent and plentiful supply of energy to fuel your daily activities. When our bodies are optimally nourished, we enjoy a stable stream of vitality. Which empowers us to perform at our best physically, mentally, and emotionally. Diets seem to overlook this.

Without a steady energy flow, every task becomes more challenging. Every goal feels more distant, and our overall quality of life can diminish. Therefore, eating well transcends any single fitness objective. It’s a crucial underpinning of holistic health and well-being. Beyond helping you achieve a particular athletic milestone or body composition target. Proper nutrition weaves its benefits into every facet of your life. It also plays a role in how you experience your life, from the moment you wake up until the moment you rest your head at night. Proper energy regulation enhances your cognitive function. It also bolsters your immune health, uplifts your mood, and even influences the quality of your sleep. By promoting an optimal energy balance and providing essential nutrients, a well-rounded diet serves as the springboard for your overall life success. It’s not just about one fitness goal; it’s about fuelling your whole life journey.

Workout nutrition

Personally, I think you have to be careful where you get your cues from with pre-workout nutrition & post-workout nutrition. When I first started training back when I was in my late teens, I would read Bodybuilding magazines. One of the things that was heavily marketed was this magic 15-minute post-workout feeding window. In which if I wanted to keep any of my ‘gains’ I’d have to consume a protein shake after working out. More recent studies have shown that while there is some merit to consuming nutrients shortly after a workout, what you eat throughout the day is more crucial and that there is a lot more flexibility on the timing of that window than first thought.

The understanding I had at the time actually affected my behaviour, I’d get ‘hangry’ if I missed the window. But when I became a little more savvy as to the relationship between marketing and fitness supplements, I started to understand something very important. Which is that there is a difference between what can be proven in a study generally aimed at finding marginal advancements for athletes, and what is applicable to most people.

What I mean is that post workout recovery is a real thing, and so is the window after exercise. And whilst it’s benefit can be proven significant in studies in a lab. Which indeed will translate over to marginal performance improvements. That’s not the same as implying everyone has to meet that 15-minute window, or won’t see results from their workouts. But you can see why back then, it would be in the interest of those that sold post workout supplements to have people believe that. 

Further reading: I have created a guide to reading and interpreting studies and statistics in the context of fitness.

The funny thing is that when I found intermittent fasting, I would often exercise and then eat many hours later. With no observable drop-off in results. And that hangry behaviour was gone, pretty much overnight. Not because I didn’t get hungry, but because I no longer associated not eating after a workout with losing my results. This means that it was never hungry driving it, just fear. This is a huge callback to what I said earlier about the influence of mindset on our fitness results. Because in this anecdote if I was capable of both responses to hunger, and the only difference was an upgrade in understanding then the less becoming ‘hangry’ behaviour was always a choice.

Interestingly the presence of intermittent fasting made it easier to achieve body recomposition results. And easier to implement because like many of my online personal training clients, I often had a short time window in the morning. Between my morning workout and my first appointment so not having to complicate this fast turnover with food logistics was a side benefit.

This is why nuance is important. Missing that window was sub-optimal from a sports or bodybuilding point of view. But more ideal from the perspective of someone who wants to stay in shape year-round. Essentially making fitness work for them, whilst reducing their reliance on supplements. This is crucial, and to say it again, something that helps someone gain marginal performance gain in a sports setting could over-complicate or burden someone in the general population who simply wants to be leaner and healthier.

To make the point, let’s say you enjoy tennis. You want to get a little better at serving. I would suggest you play a bit more, make sure your shoulder mobility is on point and maybe have a few lessons at your local tennis club. That’s a pretty comprehensive plan. Especially if you’re just looking to get better at one shot, for one of your hobbies. Consider how different the solution would be if you took your cues from a professional tennis player. They might recommend you practice that shot a thousand times. In gruelling 3-4 hour training sessions. A little overkill, I’m sure you’ll agree. So whilst the professional strategy would work for your service, it probably wouldn’t for your lifestyle. In fact, to make it work and make sense for you, you’d have to fundamentally shift your identity to that of a professional tennis player. Which is silly if you just want to get a bit better at serving. 

So why do so many people do this with bodybuilding? Attempting to replicate the routines and pinpoint accuracy of competitive bodybuilders and fitness models. Be careful where you take your cues from. They may lead you into a level of rigidity that just isn’t reasonable for your life. I’m not saying those things don’t work, of course they do, but context is critical if you want a maintainable fitness regime you can rely on.

Personally, I train fasted in the morning when I can. My pre-workout is a black coffee, and I eat only when I can sit down with a good meal and not rush it. And meal timings are flexible, with a rough orientation to the kind of intermittent fasting practice I’m keeping.

Importantly if life gets in the way, I don’t lament it, I just get back to the fasting window the following day. There is a lot of freedom in this approach, and it’s how we coach our clients. Maybe we should leave 5% performance gains on the table.

Having said all of that, some people do want to know they are doing all that is possible to see results. I encourage my clients to take a 24-hour view of the nutrients consumed in a day rather than getting too bogged down in the minutia. Let’s explore the world of pre & post-workout nutrition.

The darker side of meal timing

When you’ve worked with as many people as I have, you start to get a feel for the challenges people are likely to face. When you are starting out on your fitness journey, it needs to be made easier to win than lose, so you have to find ways to stack the odds in your favour. 

We’re often asked by our coaching clients, at what time should they eat their meals. Or even, what time should I have my tea and coffee? Well, when you’re busy, life doesn’t always work exactly as planned. So why put pressure on yourself as to the exact time you’ll eat a meal? 

It sounds like a small detail. But one of the biggest impediments to success in fitness is an all-or-nothing mindset. One of the off-shoots of that is perfectionism. So in the early stages attaching rigid set timing to meals would be like setting up 3-6 tripwires a day. Any of which when tripped can create a reference for failure. And in the worst-case scenario, it can lead to a knee-jerk decision to stop trying. 

This all circles back to the reason I don’t coach intensively on meal timings. And that extends to specific pre and post-workout meals. I want my clients to have one question about nutrition each day. Which is, did I eat in a way to help me achieve my goals today? And if the answer is yes, that’s good enough for me. And that’s what gets results.

The relationship between nutrition and exercise performance:

When people think of their nutrition in the fitness context it’s often as part of a wider conversation as to have one might go about pursuing a change in weight or body composition. There are also three important links between an optimal nutrition intake and the way you work out.

Better athletic performance

Good nutrition plays a pivotal role in enhancing workout performance. Acting as the fuel that powers the engine of your physical endeavours. Just as high-quality fuel enables a car to run more efficiently and effectively. A well-balanced diet, rich in essential nutrients ensures that your body operates at its peak during exercise. Consuming the right amount of carbohydrates, proteins, and fats provides the energy your body needs. And is a prerequisite if you are looking for optimal endurance and strength.

While vitamins and minerals support muscle recovery and reduce fatigue. They also facilitate the repair and growth of muscle tissue. Hydration, too, is crucial. Even mild dehydration can significantly impair performance and recovery. Aligning what you eat with your fitness goals, creates a synergistic effect. Which not only boosts your energy levels and stamina during workouts. But also accelerates progress toward achieving those goals. Eating good nutrition is like laying the groundwork for your future success in fitness.

Reduced risk of injury

Optimal nutrition is an important step in minimising your injury risk from exercise. Just as a well-constructed building is less likely to suffer damage in adverse conditions. A body fortified with the right nutrients is more resilient to the inherent stress exercise presents. Protein intake must be adequate because it supports muscle repair and growth. Reducing the vulnerability to unintended tears and strains. And facilitating the repair of the deliberate microscopic ones brought on my resistance training. Essential fatty acids from foods like fish and nuts contribute to joint health, offering lubrication. Which reduces the likelihood of exercise-related wear and tear presenting a problem over time.

Calcium and vitamin D are crucial for bone strength. Making sure you get enough lessens the likelihood of fractures and osteoporosis in later life. Moreover, antioxidants and anti-inflammatory foods can help prevent tissue damage and expedite recovery.

Better workout recovery

Optimal nutrition is instrumental in facilitating better workout recovery. Serving as the foundation upon which the body rebuilds and rejuvenates after exertion. Consuming the right balance of nutrients after exercise is akin to providing high-quality building materials for a construction project.

This ensures the body is capable of repairing micro-tears in muscle fibres and will also replenish energy stores, and reduce inflammation by way of proper hydration and foods rich in omega-3 fatty acids such as fish, flaxseeds and walnuts. All of which contribute to better overall recovery. Proteins play a critical role in muscle repair and growth. Acting as the bricks that rebuild the structure stronger than before.

Carbohydrates restore glycogen levels to fuel further activity. And also plays a crucial role in protein synthesis by triggering insulin release helping to transport amino acids into muscles. Essential vitamins and minerals facilitate various biochemical processes involved in healing and recovery for example vitamin C is important in collagen synthesis, while magnesium is crucial for muscle relation and repair.

The basics of fitness nutrition

is a calorie a calorie?

There is much debate in the fitness industry as to whether a calorie is a calorie. The main question being, is any calorie equal to any other, purely because of the amount of energy it contains? Indeed, many of the popular weight loss methodologies offer pure ‘calories in vs calories out‘ options and food scoring systems. Hoping to encourage the right food choices.

This can work, but remember weight change by any means is not our goal. I’ve already outlined that health and its relationship with food is about more than manipulating your weight. We are seeking the perfect blend of performance & aesthetics. Whilst establishing a sustainable lifestyle, and future health.

This means we have to get a little more nuanced with the question of ‘calories in vs calories out’.

Let’s start by saying that yes, technically a calorie is a calorie. From a thermodynamic standpoint yes, all calories are equal. But from a health perspective, things have to be a little more considered.

Different foods go through different biochemical pathways when consumed. This means different foods and macronutrients have various effects on the hormones and brain centres that control hunger. Which in turn informs eating behaviour

So If you are in a calorie surplus you should see weight gain. And if you are in a deficit you should see weight loss. This is good advice as far as manipulating your health, but what of the impact on your health? And what happens when you no longer want to lose weight, what would you have to eat to maintain?

Two diets could be consumed at the same caloric intake. But have a vastly different impact on other aspects of health. Such as insulin response, energy production, oxidative stress, and levels of inflammation. Whilst these elements may not rule out achieving your fitness goals on paper, they will have an impact on your health, which will have second-order consequences for your body composition, remember changing your body doesn’t take place on paper, but in real life.

Failing to understand how different types and quality of nutrition will actually influence you physically would be akin to planning exactly how sailing from the South West Coast of England to New York would play out based only on the distance between the two. Once you got on that ocean you would soon find out the difference weather can make to your plans.

Let’s explore some examples:

100 calories of white sugar and 100 calories of avocado are technically the same caloric load. But I think it’s obvious that they will have different effects on the body. Likewise, 100 calories of chicken will bring you more satiety and steady blood sugar than 100 calories from a banana.

But those examples are easy because they cross macronutrients. So let’s focus in on carbohydrates for example. If I knew I needed 200g of carbohydrates on a given day, I could meet this target with pizza, jelly babies, or quinoa. The 200g of carbohydrates might be the same. However, the effects on my body may be very different because of how sugars affect the bloodstream. And the body in general, same calories, same macronutrients, and different effects on health.

Let’s look at a protein example, if I needed 50g of protein from a meal. I might reasonably do this, mathematically speaking with processed meats. For example, by eating pepperoni. Whilst both meat, might this have a different effect on my body, energy, and physiology than perhaps grass-fed beef? or Venison? At what point should we consider the Nitrates and nitrites. Which might be present in the higher processed foods that could be carcinogenic? This is where you will see the ‘If It Fits Your Macros’ or ‘IIFYM’ approach may be incomplete from a health standpoint.

The ‘IIFYM’ will technically ‘work’ for your fitness goal, but it’s limited in scope when it comes to wider healthy considerations, and when all we’re focused on is what is being measured on the scale.

Food as fuel

I think it is very useful to view the food you consume as fuel for your body. Keep in mind that the way you approach your health & fitness goals will impact other areas of your life, especially when it comes to energy levels. So you want to operate from an informed position at every step of the journey.

A great analogy I like to use is to suggest that you think of your body as a high-performance sports car, like a Ferrari or Lamborghini. Let’s say you had to travel 100 miles in it, and you found a place that offered diluted poor-quality fuel. And another garage that offered premium fuel. Specifically designed for highly tuned performance engines. Which would you choose?

Both would take you 100 miles. But one would have helped maintain the inner workings of the engine, and the other degraded it along the journey. Having a corrosive effect on the engine components and perhaps causing irreparable damage.

I know what choice I would make. Those that tell you there is no difference, are thinking only about the 100 miles. Through that lens, they are correct. They just aren’t going to be with you on the return leg of the journey. So consider that when you are taking health and fitness advice.

How do I calculate my caloric intake?

Let’s start by saying that calculating and tracking calories to achieve your fitness goals is not vital, but can be helpful. It’s the easiest way to get a bearing on the amount of energy coming in and going out.

It’s worth noting that Calorie counting can feel restrictive. Particularly if you’ve had a history of challenges with food or disordered eating. If counting calories is uncomfortable for you and you’d prefer to avoid it. Consider skipping this section. As an alternative, for those that seek a more intuitive approach. I also have a guide to building a better relationship with food.

You can achieve your fitness goals without counting calories. But you will still have to get enough protein and eat the right type of carbs and fats. And of course, generally eat enough to sustain your muscle mass. Whilst having enough energy to complete your training sessions.

To calculate the calories you need to consume per day to achieve your goals, first, you have to calculate your Basal Metabolic Rate (BMR). This is the number of calories you burn as your body performs basic (basal) life-sustaining functions. Commonly also termed Resting Metabolic Rate (RMR), which is essentially the amount of calories you would burn if you stayed in bed all day.

You can calculate BMR by using a basic BMR calculator online or using this formula for women:

Metric – BMR = 655.1 + (9.563 weight in kg) + (1.850 height in cm) – (4.676 * age)

Imperial – BMR = 65.51 + (4.35 weight in pounds) + (4.7 height in inches) – (4.7 * age in years)

The formula for men is:

For Metric: BMR = 66.5 + (13.75 weight in kg) + (5.003 height in cm) – (6.755 * age in years)

For Imperial: BMR = 66 + (6.23 weight in pounds) + (12.7 height in inches) – (6.8 * age in years)

So to highlight a couple of examples, a 5 foot 10 inches tall (178cm) man who was 42 years old and weighed 80kg (176.37lb) would need to eat 1772.5 calories a day. This is before we account for any activity whatsoever.

Let’s take another example this time, a 26-year-old female who was 5 feet, seven inches tall (170cm) and weighed 60kg (132.28lb). She would need to eat 1422 calories just to sustain herself. Again without even the amount of calories it takes to brush her teeth in the morning accounted for.

The calculations above might give you an insight into why I keep drumming the non-dieting message. It’s because many of the people who arrive at my online personal training service have spent years on a 1200-calorie diet. Sometimes even lower than that.

Whilst having never gotten the results they were looking for. The numbers above highlight just how chronically under-fuelled so many people are. It’s completely unnecessary, in fact, worse than that, it often entirely undermines their chances of getting results in the first place no matter how well their actual workouts are going, you could say that their progress is being lost in the kitchen, rather than the gym.

How to adjust your calories for activity

But BMR is just the number of calories you need to function if you just stay in bed all day. To get an accurate number of your daily caloric need we have to calculate your Total Daily Energy Expenditure (TDEE). Which is your basal metabolic rate adjusted for your level of activity. The method I recommend for reaching these numbers is using the Harris-Benedict Equation.

Activity Multiplier:

Sedentary = BMR x 1.2 (little or no exercise, desk job)

Lightly active = BMR x 1.375 (light exercise/ sports 1-3 days/week)

Moderately active = BMR x 1.55 (moderate exercise/ sports 4-6 days/week)

Very active = BMR x 1.725 (hard exercise every day, or exercising 2 xs/day)

Extra active = BMR x 1.9 (hard exercise 2 or more times per day, or training for a marathon, or triathlon, etc.

For example, let’s say Your BMR is 1500 calories per day and your activity level is moderately active (you workout 3-4 times per week). Your activity factor is 1.55 and your TDEE is 1.55 x 1500= 2325 calories per day. This is the total calories you would need to eat to break even or maintain your existing weight.

Let’s say you wanted to lose weight. You would either have to consume fewer than 2325 calories every day, increase your activity level, or both. Again, more (or less) is not better here. Deficits and surpluses should be kept subtle.

Conversely, if you wanted to gain weight, by way of lean muscle mass you would eat more than 2325 calories or lower your activity levels. Of course, lowering your activity would only be prudent if you discerned your current activity wasn’t conducive to your new goal. For example, if you are into endurance running, but want to gain considerable muscle mass. Whilst not technically impossible to combine.

For the vast majority of people, both goals become less likely to succeed when you try to do them together, for a myriad of reasons. So it might be a better idea to split them into different training phases and try to achieve the goals sequentially instead. To be clear, please make sure you do not confuse BMR with TDEE, because if you do you will drastically undereat, it’s a common mistake.

How to calculate your macronutrient split

Once you know your target caloric intake, you’ll be in a position to determine how many calories should come from protein, fats, and carbohydrates. This calorie number can then also be calculated in grams.

My general recommendation for a balanced equation will be a 40/30/30 macro split. Meaning 40% of total calories come from carbohydrates, 30% from fat, and 30% from protein.

Taking our total daily energy Expenditure (TDEE) of 2325 calories.

Here’s how the numbers would look:

For protein: 30% of 2325 = 697.5 calories. Since 1g of protein gives us 4 calories, we divide the calories by 4 to find the grams: 697.5 calories / 4 = 174.375g of protein per day

For carbohydrates: 40% of 2325 = 930 calories. Since 1g of carbohydrate gives us 4 calories, we divide the calories by 4 to find the grams: 930 calories / 4 = 232.5g of carbohydrates per day

For fats: 30% of 2325 = 697.5 calories. Since 1g of fat gives us 9 calories, we divide the calories by 9 to find the grams: 697.5 calories / 9 = 77.5g of fats per day

So, with our TDEE of 2325 calories, you’d aim to consume roughly 174g of protein, 233g of carbs, and 78g of fats each day. You would then meet these macronutrient percentages. To go into further detail on how to set your nutrition up for specific training goals, I have a full guide to macronutrient targets.

Let’s now dive a little deeper into the role each macronutrient plays in a well-rounded approach to nutrition.

The role of macronutrients

Macronutrients are the larger nutrients that we need an adequate balance of in our diet. They are Protein, Carbohydrates, and Fats. Getting the balance or ‘split’ of these macronutrients right is an important part of overall health. And will play a large role in determining whether you’ll achieve your particular training goal.

Each of the constituent macronutrients have a specific role in a balanced diet. I’ll briefly outline what they are, and we’ll then do a deeper dive into them all individually.

What are the 3 types of macronutrients?

Protein

Protein is an essential nutrient for the body. Playing a critical role in various bodily functions. Including tissue repair, immune function, the making of enzymes and hormones, and more. However, it’s not typically the body’s primary source of energy. Carbohydrates and fats serve as the body’s main fuel sources.

Underconsumption of protein is underestimated as a frequent cause of fatigue and low energy. You see, when you consume too little protein, your body can face several negative effects. Including muscle loss and weakened immunity. Because proteins are the building blocks for body tissues and immune cells. However, these issues might not directly manifest as a lack of energy in the short term. Unless your overall caloric intake is also too low.

If you’re not consuming enough protein over a longer period, it could potentially impact your energy levels indirectly. For instance, if your protein intake is consistently low. You may experience muscle loss. As it’s possible for your body to draw from existing muscle mass to create glycogen for fuel. This process is called gluconeogenesis and would be an example of being in a catabolic state.

It’s worth noting here that people often put themselves in this position through attempts at weight loss with low-carb dieting. This is why sometimes it’s possible to lose weight on the scale, but not actually look more toned and athletic. Because little to no fat loss has occurred, just a loss of muscle. Imagine losing weight on the scale and finding out you now have a higher body fat percentage, it happens more often than you’d think.

What is also interesting is that proteins take longer to digest than carbohydrates. So they can help keep you feeling full and satisfied after a meal. Preventing blood sugar spikes and crashes that can cause feelings of fatigue.

Of course, the reason protein intake is really on our radar is because of the role it plays in muscle preservation and building. When talking about an active individual, protein is vital. Especially in the presence of resistance training. Because of its role in repairing and building muscle tissues. When you engage in resistance training, you cause microscopic tears in your muscle fibers. Your body uses dietary protein to repair these tears and make your muscles stronger and larger. A process known as muscle protein synthesis.

To support this process, those doing resistance training typically need more protein than sedentary individuals. The recommended dietary allowance (RDA) for protein for the average sedentary adult is 0.8 grams per kilogram of body weight per day. However, for those who are resistance training, this recommendation can increase.

According to the International Society of Sports Nutrition, individuals engaging in regular resistance training may benefit from consuming between 1.4 to 2.0 grams of protein per kilogram of body weight per day. This range takes into account a variety of factors. Including the intensity and frequency of the resistance training. The individual’s overall caloric intake and dietary composition. And the individual’s training experience.

To give you an example of the numbers, taking our 43-year-old male and 26-year-old female into account, this is how much protein they should be aiming for:

42-year-old Male

Weight: 80 kg

Using the range above, this individual should aim for 112 to 160 grams of protein per day.

1.4 g/kg/day: 80 kg x 1.4 g/kg = 112 g/day 2.0 g/kg/day: 80 kg x 2.0 g/kg = 160 g/day

26-year-old Female

Weight: 60 kg

Using the range above, this individual should aim for 84 to 120 grams of protein per day.

1.4 g/kg/day: 60 kg x 1.4 g/kg = 84 g/day 2.0 g/kg/day: 60 kg x 2.0 g/kg = 120 g/day

The ranges of advisable protein intake differ according to the intensity of training and the overall goal. Sometimes it is also logistically easier for those on a vegan or vegetarian diet to opt for the lower end of the recommended intake.

So again, if you are knowingly or unwittingly allowing your protein intake to be lower than is optimal. There is a chance that it is both robbing you of energy and undermining your ability to achieve your fitness goals. In my experience as a fitness coach, if you correct this, you’ll likely feel like you have much more energy after just 1-2 days with the higher intake.

Carbohydrates

Carbohydrates are made up of sugar molecules. Which can be classified into three main types: sugars, starches, and fibers. Sugars are simple carbohydrates found in foods like fruits, honey, and milk. Starches, on the other hand, are complex carbohydrates found in foods such as grains, legumes, and potatoes. Fiber is a type of carbohydrate that our bodies cannot fully digest. This is why it is recommended for promoting bowel motility. You can find it in foods like whole grains, vegetables, and fruits.

When we consume carbohydrates, our bodies break them down into glucose. This is then used by our cells as fuel. Glucose provides energy for our muscles, brain, and other organs to function properly. Any excess glucose that is not immediately needed for energy is stored in the liver and muscles as glycogen for later use.

Carbohydrates are categorised as either simple or complex based on their chemical structure. And by how quickly they are digested and absorbed by the body. Simple carbohydrates, such as table sugar and candies, are quickly broken down. Causing a rapid spike in blood sugar levels. Complex carbohydrates, found in foods like whole grains and legumes, take longer to digest. Providing a more sustained release of energy and keeping blood sugar levels stable.

It’s important to note that not all carbohydrates are created equal in nutritional value. Foods high in refined carbohydrates, such as processed snacks, sugary beverages, and white bread, tend to be low in fiber and nutrients. These should be consumed only in moderation. Because they can contribute to weight gain and increase the risk of chronic diseases like diabetes and heart disease.

From our perspective, carbohydrates are necessary to fuel your workouts. If you allow your carbohydrate intake to go too low for too long you may soon start to feel fatigued. Eventually leading to burnout. You will also be leaving yourself open to entering a catabolic state through gluconeogenesis, as we’ve discussed above.

Fats

Fats, also known as lipids, are a type of macronutrient that serve several important roles in the body. They are a major source of energy, provide insulation and protection for organs. They are also vital for cell growth and function. Importantly, for our fitness goals, fats also play a key role in hormone production and help your body absorb certain vitamins, such as vitamins A, D, E, and K.

Here’s a brief overview of the different types of fats and their roles:

Saturated Fats

These are usually solid at room temperature and found in animal products. Including meat and dairy, as well as tropical oils like coconut oil. While they are necessary for the body in moderation, too high of an intake of saturated fats has been associated with an increased risk of heart disease.

Unsaturated Fats

These include both monounsaturated and polyunsaturated fats. Usually liquid at room temperature. They are found in plant-based foods and oils, as well as fatty fish. Unsaturated fats can help reduce bad cholesterol levels. And provide essential fats that your body needs but can’t produce itself. Such as omega-3 and omega-6 fatty acids.

Trans Fats

These are found in small amounts naturally in some foods. But most are made artificially and are used in processed foods to extend shelf life. Trans fats can raise bad cholesterol levels and lower good cholesterol levels. Increasing the risk of heart disease. Many health organizations recommend minimising or eliminating artificial trans fats from your diet. For example, Denmark has been a pioneer in this aspect. Back in 2003, Denmark became the first country in the world to act. Introducing regulations strictly limiting the sale of foods containing trans fats. This move by the Danish Nutrition Council and the Danish Veterinary and Food Administration has effectively reduced the population’s intake of trans fats. And has been associated with a decline in deaths from cardiovascular disease.

As with protein and carbohydrates, Fats play an integral role in achieving fitness goals. Impacting everything from satiety to hormonal balance.

Consuming healthy fats aids in maintaining a feeling of fullness. Helping to prevent overeating or unnecessary snacking on simple carbohydrates. Which could lead to blood sugar spikes and crashes. Ironically, many people falsely associate a higher dietary fat intake with the chance of gaining body fat. This actually tends to lead to eating a higher proportion of your daily calories from carbohydrate. Which is much more likely to lead to a situation where you will gain unwanted body fat.

Furthermore, when consumed in combination with carbohydrates, fats can help to lower the overall glycemic index of a meal. Leading to more stable blood sugar levels, sustained energy, and reduced cravings. From a fitness perspective, this translates to improved workout performance and recovery. In addition, fats contribute to the creation of an anabolic, or muscle-building, environment within the body. Crucial if you would like to build a muscular physique.

Brief summary of caloric intake

There really is no way around the fact that we need all three. It’s important to work on getting the macronutrient balance right for your particular fitness goals. It doesn’t have to be perfect. Aim to operate on a 10-20% leeway. This way you are always 80% on point over time. This is a great trade-off between optimal intake and a level of flexibility that makes a healthy lifestyle sustainable.

Tip: Notable exceptions to the dietary information above are the ketogenic diet. Both traditional and cyclical (CKD). And the ‘carnivore’ diet. Both are out of the scope of this guide. And are generally implemented for either a large weight loss goal or to address autoimmune and metabolic conditions. I am happy to discuss these with you on a consultation call. But they are a more niche area of nutrition and would represent wholesale lifestyle change to implement. Which may be a move away from the easily maintainable habit change I look to implement with the majority of my clients. If you are keen to implement either of the dietary approaches above, I suggest you do so with the help of a registered dietician.

Macronutrient deep-dives

Protein

Protein is composed of amino acids, of which there are 20. Various high-protein foods have different profiles of amino acids. This is important because whilst our bodies can produce most amino acids. There are nine “essential” amino acids that we cannot synthesise on our own. Meaning we need to consume these from foods that contain all nine essential amino acids are referred to as “complete proteins.”

The list of the 9 essential Amico acids are:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Essential amino acids are termed as such because they are critical for a variety of physiological processes. They are involved in building proteins, repairing tissues, and synthesising important molecules. Such as neurotransmitters and hormones.

If you do not consume enough of these essential amino acids, it can lead to a deficiency. Which may result in a number of health issues. These can range from fatigue and poor concentration to compromised immune function. Even muscle wasting, and severe metabolic disorders.

The body does not store excess amino acids as it does fats and carbohydrates to be used later. So it’s important to consume enough essential amino acids through your diet daily to meet your body’s needs. This is especially relevant for those who are physically active. Because their requirements for essential amino acids will be higher. Due to increased muscle protein synthesis and repair.

To support muscle building and repair, aim to include sources of complete proteins in each of your main meals. To do this you could include foods such as eggs, fish, meat, poultry, dairy, buckwheat, quinoa, hemp, and chia seeds.

When it comes to protein intake, a great goal would be to aim for 30g of protein with each of your main meals. Ensuring too, that you include complete sources of protein. So that you’ll consume all of the essential amino acids you need.

This practice promotes protein synthesis, muscle growth, and recovery. Remember that this is a health practice. It doesn’t only apply to muscle-building aspirations. Preserving and growing muscle tissue is important for everyone at all ages. Because it enhances glucose utilisation, helping to counter certain diseases. Whilst contributing to a sense of strength and energy. Maintaining muscle mass isn’t just a goal for the gym bros, it can positively impact your longevity and overall quality of life. No matter who you are. So if there are ‘complete’ proteins, there must also be ‘incomplete’ proteins. These are found in foods that do not contain all nine essential amino acids. Grains, beans, tofu, and nuts are all examples of incomplete protein sources. Relying solely on these foods for protein will not provide your body with all the necessary amino acids. It is therefore important to combine these foods throughout the day to achieve the best possible amino acid profile.

How much protein is in the food you eat?

To determine the amount of protein in the food you eat, you have a few options. One way is to search for the specific food item on the internet to find its macronutrient breakdown. Alternatively, you can use apps such as Lifesum or MyFitnessPal whcih provide nutritional information for various foods. We’ve already discussed that our ideal protein intake is going to make up 30% of your daily calories. To explore this more specifically through the lens of your individual fitness goals. I have a guide to planning the macronutrient splits for various fitness goals.

Some excellent sources of protein:

Let’s explore the nutritional value of some of the most common foods you might encounter on your fitness journey.

Chicken:

Chicken is a versatile protein source that comes in various cuts. Each with its own characteristics. Chicken breast, often considered the leanest part, is highly popular among health-conscious individuals. And it’s now somewhat comically synonymous with the typical bodybuilder’s diet.

Chicken breast is low in calories and saturated fat. Making it a suitable choice for those fine-tuning their diet. Chicken breast is rich in high-quality protein. Providing all essential amino acids necessary for muscle growth and repair. It is also a good source of vitamins B6 and B12, which are important for brain function and energy production.

Chicken thighs are slightly higher in fat compared to chicken breasts. They offer a richer flavor and juiciness due to their higher fat content. The skin of chicken thighs contains additional fat. So it’s recommended to consume it in moderation. The fat in chicken thighs, while containing some saturated fats, also provides monounsaturated fats. Which can have positive effects on heart health. However, it’s important to balance the intake of saturated fats. Focusing on overall dietary variety.

When choosing chicken, opt for high-quality options. Look for free-range or organic chicken, which is raised without the use of antibiotics and hormones. Free-range chickens have more space to move and access to a more natural diet. Resulting in better meat quality. Corn-fed chickens can have a more flavorful taste due to their diet. It’s also essential to handle and cook chicken properly to prevent foodborne illnesses.

Beef:

Beef is a nutrient-dense protein source that offers various cuts with different characteristics. Lean cuts of beef, such as sirloin, tenderloin, and round, are lower in fat and calories compared to fattier cuts like ribeye or T-bone steak. These lean cuts are excellent sources of protein, iron, zinc, B vitamins, riboflavin, and niacin.

When selecting beef, opt for grass-fed or pasture-raised options whenever possible. Grass-fed beef tends to be higher in omega-3 fatty acids, conjugated linoleic acid (CLA), and antioxidants compared to conventionally raised beef. Grass-fed beef also tends to have a more favorable omega-6 to omega-3 fatty acid ratio. Which is beneficial for overall health.

Fish:

Fish can be an excellent source of lean protein. It is also particularly rich in omega-3 fatty acids, which provide numerous health benefits. Fatty fish such as salmon, mackerel, sardines, and trout are particularly high in omega-3 fatty acids. These fatty acids have been shown to support heart health. Also helping to reduce inflammation, and promote brain function.

In addition to omega-3s, fish is also a good source of high-quality protein, vitamins D and B12, selenium, and iodine. It is generally low in saturated fat and calories. Making it a healthy choice for regular consumption. Fish traditionally plays a significant role in what you might know as the ‘Mediterranean diet’

When purchasing fish, choose varieties that are sustainably sourced and low in mercury. Opt for wild-caught fish whenever possible, as they tend to have higher omega-3 content. If fresh fish is not available, frozen fish can be a convenient and equally nutritious option.

Eggs:

Eggs are a highly nutritious and affordable protein source. They are a complete protein. Meaning they provide all essential amino acids required by the body. Eggs also contain important nutrients such as vitamins A, D, E, and B12, as well as minerals like iron, selenium, and choline.

Eggs can be enjoyed in various ways. Including boiled, poached, scrambled, or incorporated into dishes like omelets or frittatas. It’s important to note that egg yolks contain cholesterol. But dietary cholesterol has been shown to have minimal impact on blood cholesterol levels for most individuals. In fact one of the more comprehensive reviews on this topic is a report published in 2015 by the Dietary Guidelines Advisory Committee in the US. The committee conducted an extensive analysis of recent research on diet and health. They concluded that “available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum (blood) cholesterol.”

This report was a significant shift from previous advice. Which suggested limiting dietary cholesterol intake to 300mg per day. The committee stated that “cholesterol is not a nutrient of concern for overconsumption” essentially reversing decades of dietary recommendations.

However, If you remain concerned about cholesterol intake. Consider incorporating more egg whites or consuming a combination of whole eggs and egg whites to reduce your overall cholesterol intake.

Choosing high-quality eggs is essential. As with chicken itself, look for eggs labeled as “free-range,” “pasture-raised,” or “organic.” These eggs are typically produced by hens that have been raised with better access to outdoor areas. And which had a more natural diet, resulting in eggs with higher nutrient content.

Tofu:

Tofu, a popular plant-based protein source, is made from soybeans. It has become a staple in many vegetarian and vegan diets. It is a complete protein, containing all essential amino acids needed by the body. Tofu is also a good source of iron, calcium, magnesium, and various B vitamins.

Tofu comes in different textures, including soft, firm, and extra firm. Making it versatile in various recipes. It can be marinated, grilled, stir-fried, or used as a substitute for meat in dishes like stir-fries, curries, and salads.

When selecting tofu, choose organic and non-GMO options whenever possible. To ensure high quality and minimise exposure to genetically modified ingredients.

Protein powders:

Protein powders can be a convenient way to supplement your protein intake. Particularly if you struggle to meet your requirements through whole foods alone. However, it’s important to choose a high-quality protein powder. Which ideally is free of sugar, unhealthy sweeteners, and excessive additives.

Unflavored whey protein and whey protein isolate are considered good options. Preferably from grass-fed sources. If you have lactose intolerance, whey protein isolate is a suitable choice as it is lactose-free (though it may contain traces). Whey protein is also highly bioavailable. Meaning it is easily absorbed by the body compared to plant-based alternatives. Not because of the quality of the protein as such. But because the plant-based options contain fibre and other nutrients that slow absorption.

Many people prefer plant-based options for protein powder. In this case high-quality rice protein, various plant protein blends, and organic hemp protein are viable alternatives. Be aware that hemp could cause problems in some jurisdictions and in some professions, military for example. These protein powders can be beneficial for those following a vegetarian or vegan diet or individuals who prefer plant-based protein sources.

What about flavoured protein powders?

When it comes to flavored protein powders, it’s important to be cautious about the ingredients they contain. Artificial sweeteners and flavors have the potential to increase inflammation in the body. And disrupt the balance of beneficial gut bacteria. If you choose to use a flavored protein powder, opt for a high-quality brand. And consider alternating it with pure unflavored protein powder. Additionally, pay attention to how your skin and gut react to the flavored powder.

Another option is to look for protein supplements that are naturally flavored. These may use ingredients such as vanilla extract, cacao powder, and stevia. Alternatively, you can add these natural ingredients at home to control what you put into your protein shake. For instance, using half a banana, a small amount of maple syrup, a little honey, stevia, monk fruit extract, or other natural sweeteners can provide flavor. Without relying on artificial additives.

A worthy trade-off?

This guide focuses on the benefits of natural, unprocessed foods. But like any good discussion on nutrition, there are exceptions and room for nuance. Which warrents more detailed explanations. It’s crucial to understand that high-quality protein powders are simply food in powdered form. They aren’t performance-enhancing substances. They don’t contain specific ‘active ingredients.’ or the ability to influence reproductive hormones.

While this is true, by nature, protein powders do represent a departure from an entirely unprocessed diet. Take whey protein as an example. Originally, it was simply a byproduct from the production of other dairy products. Despite this, it doesn’t mean that it’s not useful. In fact, when it comes to meeting your protein targets for many, protein shakes are of huge utility.

There are times when rigid views like “I don’t believe in supplements” or “I don’t want to take protein powders” can hinder your fitness and energy goals. It’s completely up to you, but I encourage you to thoroughly think it through. There is also a huge range of supplements. I’ve seen herbal supplements take away persistent skin conditions in weeks. I’ve also seen awful drinks that amount to processed ‘sugar milk’ marketed to teenagers as a shortcut to muscle mass. The important thing is to not paint all supplements with the same brush, because many of them are worlds apart.

For instance, vegetarians or vegans often find it challenging to meet their protein needs. While it’s theoretically possible to get all your protein from unprocessed foods. It might not be practical or convenient every day. Questioning any rigid beliefs to ensure there aren’t unintended second-order consequences slowing your progress. And to be clear, I don’t sell supplements.

Though I do buy them occasionally. Personally, protein powder isn’t a main part of my diet, but you would find both plant-based protein powder and whey isolate in my kitchen. I use them when it makes sense and fits my schedule. Remember, the choice is yours. Think about what you’re trying to achieve, then reverse engineer the best strategy from where you are today. The less ridgid thinking gets in your way, the better.

A Word On Protein Bars & Balls

Protein bars can be a convenient alternative to regular energy bars. Especially when you need a quick snack before the gym or while traveling. However, it’s important to note that many protein bars on the market contain a high level of sugar. Look out for products that contain artificial sweeteners. Or hidden sugars in the form of dextrose, maltodextrin, rice syrup, date syrup, and others. These ingredients can lead to spikes in blood sugar levels and have a negative impact on the skin.

Sweeteners can also trigger sugar cravings. Certain sweeteners like xylitol and other polyols may have a laxative effect or cause bloating. They can even reduce the number of beneficial bacteria in the gut.

In the Carbohydrate deep dive later in this guide, we will delve deeper into the topic of sugar and sweeteners. It’s worth noting that I’m not suggesting that sugar can’t be present in the context of a healthy, balanced diet. As I’ve alluded to I think that kind of fixed thinking is often a route to restriction. Moderation and choosing foods that provide sustained energy are key. So too are informed decisions. So it’s important to understand the potential negative effects of high sugar consumption.

Some brands may use low-quality protein sources for their protein bars. Which include various additives and chemicals to extend the product’s shelf life. While other brands offer better-quality formulations. It’s generally best not to rely on pre-packaged protein bars as a regular part of your everyday diet. Instead, they can be enjoyed occasionally when you’re looking for a sweet treat packed with protein. Or indeed when circumstances dictate.

When it comes to vegan protein bars, it’s worth mentioning that some of them can be high in added sugar. And may contain ingredients like pea protein and polyols such as xylitol and erythritol. Which for many people, unfortunately, are a common cause of bloating.

Energy Balls

Energy balls and bars are typically made with a combination of healthy trail mix-style foods. Such as nuts, nut butter, dried fruit, and additional ingredients., such as chocolate or oats. They serve as a healthier alternative to mainstream sweets and confectionaries. And can provide beneficial nutrients like fiber, potassium, and healthy fats. I use them frequently as great snacks to accompany a long hike.

Store-bought energy balls and bars, typically contain a relatively small amount of protein. Unless they include added protein powder. Treat them as a healthier sweet option. As they often contain dried fruit. Which contributes to naturally occurring sugars that may slow down the fat loss process if that is your goal.

Please don’t underestimate the effects a low protein intake could have on your progress. If you lack energy or aren’t seeing results then making sure you don’t lack protein should be one of your first ports of call.

Fats

Dietary fat plays a huge role in the healthy functioning of our bodies. Fat serves as a concentrated source of energy in the body. It contributes to hormone production, provides insulation for nerves, helps maintain healthy skin and hair. Dietary fats also aid in the absorption of fat-soluble vitamins (such as vitamins K, E, D, and A).

Fat is composed of fatty acids, which can be categorised as saturated, monounsaturated, or polyunsaturated based on their chemical structure. Essential fatty acids are very important for brain function. There are three types of fats that we should be aware of:

Saturated fats

Unsaturated fats (including polyunsaturated and monounsaturated fats)

Trans fats.

These fats differ in their structure and their effects on our bodies. The structure of a fat molecule consists of fatty acids, similar to how proteins are made up of amino acids.

To understand the difference between them, consider their physical state at room temperature. Unsaturated fats, such as olive oil, and avocado oil, are liquid, while saturated fats, like butter, coconut oil, chocolate, and cheese, are solid.

Unsaturated fats

Unsaturated fats include the much-discussed Omega-3, Omega-6, and Omega-9 fatty acids. These fats are essential in our diet, much like essential amino acids. However, it’s important to note that we require a higher amount of Omega-3 fatty acids compared to Omega-6 fatty acids. This is because excessive Omega-6 intake can be pro-inflammatory. Unfortunately, the modern Western diet typically has an imbalanced ratio of Omega-6 to Omega-3. With an average ratio of 30:1, we should be aiming for a healthier ratio of around 4:1.

To help simplify, an easy and advisable change to make would be to limit the consumption of vegetable oils that are rich in Omega-6. Such as safflower oil, sunflower oil, corn oil, and soybean oil. These are commonly used in restaurants and takeaways. Instead, opt for oils that are high in Omega-3. Such as extra virgin olive oil, avocado oil, grapeseed oil, walnut oil, and pumpkin oil. Additionally, include fatty fish in your diet, as they are a good source of Omega-3 fatty acids.

By being mindful of the types of fats we consume whilst aiming for a balanced intake of Omega-3 and Omega-6 fatty acids, we can support our overall health. Remember that it’s not a case of eating vs abstaining, but of maintaining an optimal ratio.

Saturated fats

Saturated fats should be consumed in moderation. Excessive consumption can raise cholesterol levels and increase the risk of heart disease. However, we still need an optimal amount of saturated fats in our diet, as they provide a number of health benefits. From bone and brain health all the way to hormone production.

It’s recommended to include small amounts of saturated fats from sources like coconut oil, butter, high-fat dairy, and steak. Again we should also consider the consumption of saturated fats through the lens of their relationship to unsaturated fats. The ideal ratio of saturated fats to unsaturated fats in our diet should be approximately 1:3.

Trans fats

Trans fats are considered the worst type of fat to consume. They are created through a process called hydrogenation. Which hardens unsaturated fats and prolongs the shelf life of products. It’s literally the process of taking a fat that should have been a liquid, and changing its molecular structure to turn it into a solid. In order that it can be of utility as a stable processed food.

Unlike other dietary fats, trans fats raise LDL cholesterol (often referred to as “bad” cholesterol) and lower HDL cholesterol (often referred to as “good” cholesterol). They have also been associated with increased levels of inflammatory markers such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-alpha). This is important because chronic inflammation is associated with a number of very serious health conditions. Such as heart disease, stroke, diabetes, and certain auto-immune disorders.

Trans fats are most commonly found in commercial baked goods, microwave popcorn, frozen pizza, refrigerated dough, fried foods, non-dairy coffee creamer, and margarine. Unlike the other types of fats we’ve discussed, that have optimal ratios of consumption, trans fats should just be avoided whenever possible.

Healthy fat-containing foods

Avocados:

Avocados are packed with monounsaturated fats that can help reduce bad LDL cholesterol levels and increase good HDL cholesterol. They also contain a variety of essential nutrients like potassium and fibre.

Olive oil & olives:

Rich in monounsaturated fats, olive oil is associated with benefits for heart health. It can also play a role in the reduction of inflammation. It’s also loaded with antioxidants and vitamin E.

Nuts and seeds:

These contain a mix of monounsaturated and polyunsaturated fats. And are high in fibre, protein, and various important nutrients. Certain nuts and seeds also provide significant amounts of omega-3 fatty acids, which are good for heart health.

Fatty fish:

Fatty fish like salmon, mackerel, and sardines are great sources of omega-3 fatty acids. Which as we’ve discussed are beneficial for heart health, brain function, and reducing inflammation.

Chia seeds and flaxseeds:

These seeds are excellent plant-based sources of omega-3 fatty acids and are also high in fibre.

Greek yogurt:

Unsweetened, full-fat Greek yogurt has a good balance of protein, carbs, and fats. It’s also high in calcium and probiotics.

Dark chocolate:

While high in fat, dark chocolate also contains beneficial compounds like flavonoids. Choose chocolate with a high percentage of cocoa for the greatest health benefits

Cheese:

Cheese can be high in saturated fat, but it’s also packed with many nutrients, including calcium, vitamin B12, and zinc. Opt for lower-fat varieties when possible.

Eggs:

Eggs contain some saturated fat, but they are also rich in high-quality protein and many essential vitamins and minerals.

Grass-fed butter:

Butter contains a high amount of saturated fat. While it’s fine in moderation, overconsumption can lead to higher levels of LDL cholesterol.

How to store fat products

When storing fats, it’s important to note that unsaturated fats (liquid fats, nuts, and seeds) are more prone to spoilage. These oils are sensitive to light, oxidation, and heat. To maintain their quality, purchase oils in dark bottles that protect them from direct light. Store them in a cool, dry place (consider refrigerating nut and seed oils), and keep nuts and seeds in a cool, dry environment. If you detect a bitter taste in fat, this signals it has spoiled and should not be used.

When choosing oils, nuts, and seeds, always read the labels. Opt for unrefined virgin oils and non-fried nuts (unless roasted without oils). Pay attention to how these products are stored in the shop. Excessive heat or exposure to air can affect their quality. And in turn the nutrients you stand to benefit from.

How to choose oils, nuts, and seeds

When it comes to cooking oils, their suitability depends on their heat resistance. Oils with low heat resistance, like walnut oil, may lead to an unpleasant taste. And release toxins from burnt fat if used for cooking.

It’s generally better to cook on medium heat to preserve the structure, flavor, and beneficial properties of the oil. When frying and baking on medium to high heat, suitable options include extra virgin olive oil, coconut oil, and avocado oil. Other oils like pumpkin, flaxseed, and walnut oil are best suited for salads and dressings.

By making informed choices and properly storing and using fats, we can ensure that we are maximising their health benefits. Whilst also minimising any potential negative effects.

Learning about dietary fat offers an excellent opportunity to practice real nuance with how we see our nutrition intake. For many people, it’ll take a while to distance themselves from the idea that eating dietary fat causes body fat. It’s also important to consider that just because fat has more than double the calories per gram of either protein or carbohydrates, this doesn’t mean it should be avoided.

As we’ve explored, the apparent correlation between dietary cholesterol and cholesterol in the blood also does not hold up under scrutiny. Dietary fats play a huge role in maintaining optimal health and should be a valued part of our daily caloric intake.

Carbohydrates

Carbohydrates are the last of the three macronutrients that our body requires on a daily basis. Carbohydrates serve the primary purpose of offering a source of energy for the body.

They are composed of sugar molecules. Which can be classified as simple or complex carbohydrates. When we consume carbohydrates, they are broken down into glucose. Which provides energy for our cells, tissues, and organs. Glucose is the body’s preferred fuel source.

Why you shouldn’t fear carbs

Carbohydrates can be found in a wide range of foods. Including fruits, vegetables, porridge, legumes, chocolate, and processed foods. Many people approach carbs with trepidation. Even cut them out of their diets entirely. In an attempt to lose weight or reduce levels of body fat.

However, it’s important to understand that it’s not carbs themselves that need to be feared. Rather, it’s crucial to be mindful of the types of carbs we consume in what quantities and how they affect our bodies.

Generally speaking, a reduction in carb intake is going to be one of the factors involved in successful composition change. However, completely removing them or eating so little carbohydrate that fatigue and irritability occur is a false economy. And will quite quickly lead to burn out.

You can learn more about the role carbohydrates play in achieving your specific fitness goals here

Understanding simple and complex carbs

Carbohydrates can be categorised into two types: simple and complex.

Simple carbohydrates:

Simple carbohydrates, also known as simple sugars, are small, quick-to-digest molecules. Found in foods like fruits, milk, and processed sweets. These carbohydrates are made of just one or two sugar molecules, hence the term ‘simple.’

They provide the body with a rapid source of energy as they are easily broken down and absorbed into the bloodstream. For instance, glucose, the body’s main energy source, is a simple sugar. Fruits like bananas, oranges, and apples are rich in simple carbohydrates. But they also provide fiber, vitamins, and minerals. On the other hand, refined and processed foods like candy, soda, and syrups also contain simple carbs but without the additional nutritional benefits found in whole foods, positioning them as ’empty calories’

Complex carbohydrates:

Complex carbohydrates, on the contrary, are made up of longer chains of sugar molecules. Which makes them harder to break down and thus, they provide a more sustained, slow release of energy. This feature contributes to keeping blood sugar levels more stable. Avoiding the ‘spikes’ often associated with simple carbs.

Complex carbohydrates also tend to be higher in dietary fibre. Which aids in digestion and promotes feelings of fullness. Potentially helping with weight management. Additionally, they often provide a host of other essential nutrients. Examples of complex carbohydrates include whole grains like oats, brown rice, and whole grain bread, starchy vegetables like potatoes and squash, and legumes such as lentils, chickpeas, and beans. These foods not only supply energy, but also important nutrients like B vitamins, iron, and fibre.

Fruit and dried fruit

Fruits naturally contain a simple sugar called fructose. Which enters the bloodstream quickly as it doesn’t require much digestion. However, the body needs to convert fructose to glucose in order to utilise it as energy. Most fruits also contain fiber, which helps slow down the release of fructose and glucose into the bloodstream. Some fruits, like bananas and dates, contain both fructose and glucose, leading to a quick spike in blood sugar levels. As a general guideline, it is recommended to consume sweet and tropical fruits (such as bananas, mangoes, dates, and grapes) and dried fruit of all kinds (which is concentrated in glucose and fructose due to dehydration) in moderation. Or consider consuming them with a source of protein or dietary fat. This will slow down their absorption. This is known as covering your carbs. An easy win here is to combine dried fruits with nuts and seeds, which is why trail mix is such a great snack.

On a daily basis, the best choices would be to opt for berries and fruits with lower fructose and glucose content. Such as apples, pears, citruses, kiwis, peaches, prunes, and plums. It is important to include fruits and berries that you enjoy in your diet. As they provide vitamins, minerals, antioxidants, and additional water.

Again there is a trade-off here. Personally, I would rather have dried fruit and a handful of nuts with me as a snack than a highly processed store-bought energy bar.

Complex carbohydrates and their benefits

Complex carbohydrates are larger molecules than simple carbohydrates. Which means they take longer for our bodies to digest and absorb. They are rich in fiber. Grains, beans, fruits, and vegetables all contain complex carbohydrates. Many carbohydrate-rich foods have a mix of carbohydrates.

For example, as we’ve discussed, fruits contain natural fruit sugar (fructose) as well as dietary fiber. The most healthful carbohydrates are unrefined plant foods that are low in added sugars and high in fiber. Often referred to as “complex carbohydrates.” These foods provide vitamins, minerals, and fiber that are essential for our health. Complex carbs help keep you feeling full for longer. And maintain steady blood sugar levels. They play a crucial role in providing necessary nutrients to our bodies.

Examples of complex carbohydrates include green vegetables like rocket, spinach, and kale; whole grains such as oats, rice, and rye; pseudo-grains (seeds or fruits from non-grass plants that are used in a similar way to cereals) like buckwheat; beans, lentils, and peas; and starchy vegetables like sweet potatoes and yams.

Understanding the importance of fibre

Fiber is a non-digestible form of carbohydrate that passes through the digestive system without being used as fuel. Foods high in fiber help you feel fuller for longer. They also promote digestive health, regulate bowel movements, lower blood cholesterol levels, reduce the risk of cardiovascular diseases, and nourish healthy gut bacteria. Making them an important part of a healthy, balanced diet.

To ensure an adequate fiber intake, it is important to regularly include a variety of fiber-rich foods in your diet. Such as vegetables, fruits, whole grains (such as buckwheat, quinoa, and oats), nuts and seeds, beans and lentils, and potatoes and carrots with the skin on. The recommended daily fiber intake is around 30g per day. If you are not accustomed to consuming this much fiber, it is advisable to gradually increase your intake. It will help you avoid digestive issues like bloating and diarrhea.

However, it’s also important to note that consuming too much fiber can also have negative effects on your digestion. So finding a balance is crucial.

To determine the fiber content of a food item, you can refer to nutrition information available online or on food labels. For example, a medium pear contains approximately 5.5g of fiber, a tomato contains around 1.5g, and 20g of almonds provide 2g of fiber.

How much fibre do you need?

 The Dietary Guidelines for Americans 2020-2025 recommend the following fiber intake:

Women under 50: 25 grams per day

Men under 50: 38 grams per day

Women over 50: 21 grams per day

Men over 50: 30 grams per day

These recommendations are based on the evidence linking dietary fiber intake with better health outcomes. Including reduced risk of heart disease and improved bowel function.

I’ve outlined what a typical day might look like were one trying to reach an average of the totals above. Of course, you would be able to make adjustments based on your age and gender.

Breakfast:

Overnight oats made with 1/2 cup of oats (4g fibre), 1 tablespoon of chia seeds (5g fibre), 1 cup of almond milk, a handful of berries (2g fibre), and a sprinkle of cinnamon.

Morning snack:

A medium-sized apple (4.4g fibre) and a handful of almonds (3.5g fibre for a 1-ounce serving).

Lunch:

A large salad made with 2 cups of spinach (1.3g fibre), a handful of cherry tomatoes (1g fibre), 1/2 cup of cucumber (0.3g fibre), 1/4 cup of shredded carrots (1.5g fibre), and 3 ounces of grilled chicken. Dress with olive oil and lemon juice.

Serve with a side of 1/2 cup of cooked quinoa (2.6g fibre).

Afternoon snack:

1/4 cup of hummus (3g fibre) with 1 cup of raw bell peppers (2.5g fibre).

Dinner:

Grilled salmon with a side of 1/2 cup of cooked brown rice (1.8g fibre) and steamed broccoli (2.4g fibre for 1 cup).

Dessert:

A small piece of dark chocolate (70-85% cocoa) contains about 3.1g of fibre.

Remember that whilst fibre is essential for healthy digestion and can help lower risk factors for diseases such as diabetes, heart disease, and certain types of cancer. Consuming too much fibre can cause digestive problems.

Remember, it’s not just about how much fibre you consume, but also the type of fibre. A healthy diet includes a mix of both soluble fibre (which dissolves in water and can help lower blood glucose and cholesterol levels) and insoluble fibre (which doesn’t dissolve in water and can help food move through your digestive system more easily).

The two types of fibre

Soluble fibre:

Soluble fibre is a type of fibre that dissolves in water to form a gel-like material. It can assist in lowering blood cholesterol and glucose levels. Which can be especially helpful for managing heart health and diabetes. Soluble fibre works by binding with fatty acids. Slowing digestion and the rate at which carbohydrates and other nutrients are absorbed into the bloodstream. This effect can help control the level of blood glucose by preventing rapid rises in blood sugar.

Examples of foods high in soluble fibre include oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.

Insoluble fibre:

On the other hand, insoluble fibre does not dissolve in water. It adds bulk to the diet, helps prevent constipation, and keeps the digestive system healthy by promoting regular bowel movements and the removal of waste. Insoluble fibre passes through the stomach, intestine, and colon largely intact. Thereby acting as a natural laxative.

Foods rich in insoluble fibre include whole wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes.

Including a variety of foods with both soluble and insoluble fibre is an essential part of a balanced diet. It’s recommended that you include foods from both categories in your daily meals. This helps you gain the health benefits that each type of fibre provides.

When increasing your fibre intake, do so gradually and remember to drink plenty of fluids. You really should look to avoid increasing your fibre intake whilst consuming less than adequate water. Because it may cause constipation.

Understanding the glycemic index (GI) of carbohydrates

The Glycemic Index (GI) is a ranking system for carbohydrates. It measures how quickly carbohydrate-containing food raises your blood sugar levels. The index uses a scale from 0 to 100. Where 100 represents the rise in blood sugar levels after eating pure glucose (which is a type of sugar).

Foods with a high GI (above 70 on the scale) are quickly digested and absorbed. This results in a rapid rise in blood sugar levels. Which can lead to a ‘sugar crash’ or feelings of hunger soon after eating. Examples of high-GI foods include sugary drinks, white bread, white rice, and some types of breakfast cereals.

On the other hand, foods with a low GI (below 55 on the scale) are digested and absorbed at a slower rate. And, as a result, raise blood sugar levels more gradually. These foods can provide longer-lasting energy and help you feel full for a longer time. Examples of low GI foods include most fruits and vegetables, whole grains, beans, lentils, and nuts.

The GI of a food can change depending on several factors. Including how it’s cooked and what other foods are eaten at the same time. For example, eating protein or fat alongside a high GI food can slow its absorption and lower its GI. The act of food combining effectively weighs down the food and lowers its glycemic index.

It’s also important to note that a low GI doesn’t always mean a particular type of food is healthy. Some unhealthy foods, like chocolate or ice cream, can have a low GI. So, while GI can be a useful tool, it should not be the only factor considered when deciding what to eat. The overall nutritional value of foods is also very important.

Refined carbohydrates and their effects

Refined carbohydrates, such as white bread, cereals, and pastries, have a similar effect on the body as refined sugar. Even if they seem on the surface to look like healthier food options.

Processing carbohydrates through refining and cooking breaks them down into simpler forms. This leads to a rapid spike in blood sugar levels. Followed by a quick drop, resulting in the same subsequent energy crash you would expect from actually consuming sugar.

Understanding the different types of carbs helps with making informed choices. This way you can incorporate carbohydrates into your diet in a way that supports your health and well-being. You’ll also be setting yourself up well to fuel your activity. Avoid having to make the all too common mistake of heavily restricting carbohydrate intake.

The Ketogenic diet, an acknowledgement: The carbohydrate intake guidelines outlined in this guide are intended to be moderate and applicable to the broadest spectrum of individuals. Through what I have seen most of my online personal training clients realistically be able to adopt, apply and maintain.

We touched earlier on the ketogenic diet. This approach and indeed the state of ketosis do have their merits and specific health applications. This guide isn’t designed through the lens of such dietary approaches. Adopting a ketogenic lifestyle requires a comprehensive lifestyle overhaul. Which might be overwhelming for those who are new to fitness or dietary goals. Or those that have experienced challenges with consistency in the past.

A ketogenic diet also often involves an initial period of discomfort. Which can last up to a week or more, while the body transitions into a state of ketosis. So unless professionally recommended or carefully considered. Diving into such an intensive dietary regimen may not be the most effective strategy for many. This guide aims to provide balanced and manageable dietary considerations that can be comfortably integrated into your daily life. Promoting sustainable and long-term health and fitness success.

Is bread healthy?

From a nutritional standpoint, not all bread is created equal. Most mass-market breads are made with highly processed cheap white wheat flour and contain added sugar and other additives.

These breads tend to be high in carbohydrates, high in sugar, and low in fiber. Resulting in a rapid spike in blood sugar levels without providing many nutrients as part of the bargain.

However, there are now many new brands and local bakeries that offer alternative options. Such as seeded bread made from fiber-rich rye, oats, or a combination of high-quality flours. Sourdough bread, in particular, has gained popularity.

Sourdough bread is made from a natural starter, which is fermented flour without any added yeast. It is often made with minimal ingredients like the starter, flour, water, and salt. Naturally fermented sourdough bread tends to be lower in carbohydrates, lower in sugar, and easier to digest. Though you might want to avoid it if you struggle with histamine-rich foods.

Which bread is healthiest?

If you want to include bread in your diet, it is advisable to choose sourdough bread or bread made with oat flour, amaranth, buckwheat, whole grain rye flour, and added seeds or nuts.

These options contain natural, nutrient-dense ingredients, have a lower to medium glycemic index, low sugar content, and are high in fiber. By opting for these healthier bread choices, you can enjoy the benefits of bread while minimising the negative impact on blood sugar levels and maximising nutrient intake.

Is any sugar ok?

It’s very important to understand that sugar is a component of most carbohydrates. Where’s it’s naturally occurring (in bananas, dates, starchy vegetables) or added in pre-made products and carbohydrates naturally convert into blood glucose (blood sugar) when digested.

When sugar comes from natural sources like apples, it also comes with fibre and water that helps us to steadily release glucose in the body when we eat it.

Dried apples on the other hand will have a higher amount of sugar and lower amount of water. Hence they will spike blood glucose much quicker (so every time you want to eat food high in carbohydrates you have to “cover” it with protein or/and fat.

To be clear, it is not that the dried fruit literally has more sugar, but rather that it’s more concentrated in dried fruit because it’s dehydrated. This also means we’re more likely to consume more in a single setting. That’s essentially the reason you’ll often hear that consumption of dried fruit should be limited.

Excessive amounts of carbohydrates (sugar especially) will convert into fat and store in our fat cells. Too much fructose (a form of sugar coming from fruit, honey, dried fruit, corn syrup, fructose syrup and etc) can be even more likely to store body fat. Because it is directly stored in the liver. So controlling carbohydrate intake is not enough. You have to control how much sugar is coming from your total carbohydrate intake.

Optimal sugar intake

To manage your sugar intake, it is important to understand that certain foods contain less sugar than others. Whole grains, pseudo-grains, non-starchy vegetables, and berries generally have lower sugar content. Especially when compared to tropical fruits, starchy vegetables, and processed carbohydrates.

As for the recommended daily sugar intake, a general rule for overall health and well-being is that added sugar should not exceed 5%-10% of your daily calorie intake. For example, if your Total Daily Energy Expenditure (TDEE) is 2000 calories, 10% of 2000 is 200 calories. Since 1 gram of carbohydrates provides 4 calories, you can divide 200 calories by 4 to get 50 grams of added sugar per day.

To get a read on how much sugar you are consuming, you can reference the nutritional values of food online or read labels. This will help you get a clear view of how much sugar you are consuming at the moment.

Why is it important to focus on controlling blood sugar spikes?

Avoiding blood sugar spikes is crucial for maintaining overall health and preventing various health conditions. Especially those related to insulin resistance and chronic diseases.

Here’s why it’s important to focus on controlling blood sugar levels:

Weight and fat loss: Blood sugar spikes trigger the release of insulin. A hormone that promotes fat storage. By keeping blood sugar levels stable, you can prevent excessive fat accumulation. Making it easier to lose weight and or reduce levels of body fat.

Insulin sensitivity: Consistently elevated blood sugar levels can lead to insulin resistance. A condition where cells become less responsive to the effects of insulin. This can result in higher insulin production. Further contributing to weight gain and the development of chronic disease. By managing blood sugar spikes, you can improve insulin sensitivity. Potentially avoiding ever developing insulin resistance.

Diabetes prevention: Consistently high blood sugar levels can lead to the development of prediabetes and type 2 diabetes. By managing blood sugar spikes, you can reduce the risk of these conditions and maintain stable glucose levels.

To control blood sugar spikes and maintain stable glucose levels, it’s important to maintain a balanced approach to nutrition. Engage in regular physical activity, incorporate resistance training to build muscle tissue, manage stress levels, reduce overall inflammation in the body, and ensure sufficient sleep. These lifestyle factors work together to support overall health. Improving insulin sensitivity, and reducing the risk of chronic diseases associated with elevated blood sugar levels.

Understanding sugar alternatives

You may wonder about the health properties of alternative sugars. These include coconut sugar, honey, maple syrup, or date syrup. These sugars may contain more micronutrients, vitamins, and minerals. But it’s important to remember that sugar is still sugar. Regardless of the form it takes (such as honey, brown sugar, coconut sugar, or concentrated fruit juice), it will have a similar effect on the body. When consuming something sweet, choose a sugar source that you enjoy. Try to lean toward options that offer nutrients and health benefits by way of their micronutrient content. For example, honey is rich in antioxidants and has anti-bacterial and anti-fungal properties.

Fluids & hydration

Why is staying hydrated important?

One of the most overlooked principles of maintaining optimal health is getting proper hydration. You’d be surprised how many people don’t get anywhere near enough water on a daily basis.

For example, bringing up water intake is one of the fundamentals I insist on in my online personal training program. Remember drinking water intake isn’t an arbitrary box to tick each day. It’s vital to support our bodies’ natural functions.

Water makes up around 60% of our body weight. So adequate hydration has a huge impact on your ability to perform, both physically and mentally. Studies have shown that an individual suffering from just 5% dehydration could lose up to 30% of their ability to perform. Which has implications both physically and mentally.

Bodily functions that rely on water include getting rid of waste products from the body, regulating body temperature, and helping the brain function. Being dehydrated can cause drowsiness, headaches, and nausea. When working out, dehydration can exacerbate muscle soreness and slow the rate of recovery.

Furthermore, your body often mistakes thirst for hunger. So it is common for people to reach for a snack rather than a glass of water. What this means practically is, that if you’ve had long-standing weight loss challenges, and also don’t get enough water, this could be a massive opportunity for you.

Remember, you need water for your bodily functions. I don’t mean to sound harsh but drinking water is not a preference. To give you a sense of how to orient waters importance, at the risk of shoehorning in an outdoor lifestyle reference, consider the wilderness 3 rules of survival:

The Rule of Three:

Normally, the rule of threes contains the following:

You can survive three minutes without breathable air (unconsciousness), or in icy water.

You can survive three hours in a harsh environment (extreme heat or cold).

You can survive three days without drinkable water.

You can survive three weeks without food.From Wikipedia

How much water should you drink in a day?

You should aim to consume between 1.5-3 litres of water each day. You’ll need to be at the higher end of the scale particularly if you consume a lot of caffeinated drinks. Other factors might include the use of a sauna, or are exercising heavily.

Water intake is very important for optimal health. If you want to find your balance of water intake you have to pay attention to your thirst levels. You should also check how your urine looks when you pee. If it’s light yellow and doesn’t smell it’s an indication that you have an adequate amount of water that day. If it’s dark or has a smell to it, this may indicate you have to drink more water (unless you are deliberately in a ketogenic state, then there will generally be a different smell associated with ketones too)

The benefits of drinking enough water

Let’s outline some of the major benefits of getting enough water:

• Water carries nutrients and oxygen to your cells
• It flushes bacteria from your bladder
• It helps with digestion
• It prevents constipation
• It normalises blood pressure
• It protects organs and tissue
• It regulates body temperature

How to drink more water

For many people it would be beneficial to set a goal of having a minimum of 1.5L of water per day. Let’s look at some tips for how to reach that daily:

Make it accessible: Keep a reusable water bottle with you at all times. Whether you’re at your desk, in your car, or at the gym, having water readily available will make you more likely to drink it throughout the day. This is known in psychology as ‘priming’ your environment. It helps to make a behavior or habit more likely to take place.

Add flavour: If you find water boring to drink and it becomes a barrier, jazz it up by adding a slice of lemon, lime, or cucumber. There are also many varieties of infused water that can add an interesting twist.

Drink before meals: Make it a habit to drink a glass of water before every meal. This not only helps increase your water intake but can also aid digestion and prevent overeating.

Set reminders: Use a water tracking app or set alarms on your phone to remind you to drink water regularly throughout the day.

Replace other drinks with water: If you regularly drink soda, juice, or other sweetened beverages, try replacing them with water. This can significantly increase your water intake and reduce your intake of sugars and calories. Which is a perfect combination if you have a weight loss goal.

Eat water-rich foods: Consuming foods with high water content such as cucumbers, watermelon, oranges, and lettuce can also contribute to your hydration.

A word of caution: Water intake is another subject where you won’t find a simple linear relationship between more and better. Because it’s certainly possible to drink too much water. This can be very dangerous, even fatal. As it can cause your body to flush out essential electrolytes at a rate that they cannot be replenished. This is known as hyponatremia and is extremely dangerous.

Tea, coffee & the warm drink ritual

At the risk of getting a little too romantic, I think the concept of enjoying a warm brew has value well beyond nutrition. It allows us to step into the present moment.

I see the art of preparing and savoring a warm cup of tea or coffee as a ritual. One that can act as a conduit through which we can access the often fleeting here and now. This simple practice can be a grounding and stress-reducing process. Acting as a reminder of life’s beauty in the everyday.

Just as in the traditional Japanese tea ceremony. Which celebrates the principles of harmony, respect, purity, and tranquillity. The mindful preparation of tea or coffee can inspire a deep sense of presence and appreciation for the process.

Similarly, in the coffee plantations of Colombia, the meticulous attention to detail in brewing the perfect cup signifies not only the value of the end product but also the respect for the process. Again this awareness and reverence for the process, not just the result, can bring us closer to nature. Aswell as to the labor of those who cultivated and harvested the ingredients, and ultimately, to ourselves.

These rituals highlight the importance of slowing down. Helping us fully immerse in the moment, and appreciate the little things in life. Those that make it truly rich and meaningful. With all that said, let’s get back to the nutritional contribution these drinks make to our lives.

Teas

Herbal and spiced teas are a fascinating realm of nutrition. Because they offer some of their own health benefits. And can also help form positive behavior by replacing old ones that weren’t serving you.

Teas & weight loss

I’ve been very successful in helping my online personal training clients achieve their weight loss goals utilising teas. But probably not in the way you might think. I don’t consider teas and warm drinks an alternative to eating calories. Nor do I particularly rely on them for their thermogenic properties. But what they can do is help bridge the gap of lifestyle change on a behavioral level.

It’s been my observation that a great number of people undermine their weight loss or healthy eating goals during the unwinding hours of the evening. It’s here that we’re taking a load off and we might reach for snacks, alcoholic drinks, or juices. It’s easily done but has a massive impact on your goals.

I’ve found that introducing non-caffeinated teas into this part of the evening helps dull feelings of hunger that may accompany adjusting to a lower-calorie or reduced-sugar meal plan. They do this whilst providing a healthy distraction by offering something to ‘do’ without bringing unwanted calories in.

You can do this informally by making a gradual shift. Or more formally by drawing a line under food after your evening meal. Which often works very well as part of an intermittent fasting practice.

Teas can serve as a wonderful addition to a health-conscious lifestyle. Offering an array of potential benefits. These aromatic brews are not only hydrating, but also typically low in calories. Making them a favorable alternative to sugary beverages. Depending on the type, teas can be rich in antioxidants. These are compounds that help protect the body against the damaging effects of free radicals.

Some teas may support heart health by improving cholesterol levels. While others might aid in digestion or contribute to weight management. Certain varieties are known for their calming properties. Potentially reducing stress and promoting better sleep.

The various phytochemicals present in different teas may offer a host of other health-promoting properties. Ranging from anti-inflammatory effects to cognitive function support. To reap these potential benefits, consider making tea a regular part of your daily routine.

To help you do that, let’s outline some of our favourites. Here are 10 healthy teas to consider:

• Green tea: Green tea is well-known for its high antioxidant content. Particularly epigallocatechin gallate (EGCG), which can have numerous health benefits. It can help lower the risk of heart disease and certain types of cancer. It can also support brain health and aid in weight loss.
• Peppermint tea: Peppermint tea can aid digestion and alleviate symptoms of irritable bowel syndrome (IBS). Its menthol component can have a relaxing effect on the muscles of the gastrointestinal tract which can improve motility.
• Chamomile tea: Often consumed for its calming effects, chamomile tea can also aid sleep and relaxation. Some research suggests it may have anti-inflammatory and anti-cancer properties. This is a favourite of some of my online personal training clients to have before bed.
• Holy basil (Tulsi) tea: This tea is rich in antioxidants, which can support the immune system. It’s often used in Ayurvedic medicine to help relieve stress, support the adrenal system, and balance hormones.
• Black tea: High in flavonoids, black tea may help reduce the risk of heart disease by improving cholesterol levels. And is known to support gut health.
• Rooibos tea: This South African tea is high in antioxidants and has been studied for its potential to help prevent heart disease.
• Hibiscus tea: Hibiscus tea can help lower high blood pressure and improve cardiovascular health. It’s also rich in vitamin C and antioxidants.
• Lemon balm tea: This tea can help reduce anxiety, promote sleep, and improve mental focus.
• Dandelion root tea: Often used as a coffee substitute, dandelion root tea can aid digestion and liver function

Drinking spices

Spices aren’t just for adding a burst of flavour to your dishes. They can also make a great addition to your teas and bring with them further nutritional benefits. Not only do they create a delightful, aromatic brew, but many spices also have medicinal properties. Here’s how you can benefit from adding a sprinkle of spice to your teas:

• Ginger: Ginger is well-known for its anti-inflammatory properties and its ability to aid digestion. Adding ginger to your tea can help soothe an upset stomach, and reduce nausea. And even help combat inflammation in the body.
• Turmeric: Turmeric is a potent anti-inflammatory spice due to its active ingredient, curcumin. Turmeric tea may help reduce arthritis symptoms, manage diabetes, and prevent Alzheimer’s disease. It’s often combined with black pepper to enhance curcumin absorption.
• Cinnamon: Cinnamon can add a lovely sweetness to your tea without any additional calories. It has anti-inflammatory and antioxidant effects and may help to regulate blood sugar levels. Making it a good option for those with or at risk of type 2 diabetes.
• Cardamom: This aromatic spice is not just delicious. It may also have mood-enhancing properties. Cardamom in your tea might help in managing depression symptoms. It’s also said to have digestive benefits and may help lower blood pressure.
• Cloves: Cloves are packed with antioxidants and have anti-microbial properties. They can help in killing bacteria and improve liver health. Clove tea might also help in regulating blood sugar levels. Star anise: This star-shaped spice has a sweet, liquorice-like taste. It’s a good source of antioxidants and vitamins A and C. Star anise tea can aid digestion, help fight off free radicals, and boost the immune system.

Coffee

Coffee is reportedly the world’s greatest source of antioxidants. It can also be a great pre-workout drink. To give you a boost of energy and wake your body up. Put it this way, if you’re spending a lot of money and the main ingredient seems to be caffeine, then you’d probably be just as good with a simple cup of joe.

When it comes to coffee you need to find your personal tolerance to caffeine. Find an amount of caffeine you feel good with, too much can make you feel a little jittery or lose sleep. Also very important, is to choose good quality arabica coffee. Since most mass-market brands contain a mix of arabica and robusta coffee.

The difference between these 2 types of coffee is that arabica grows higher in mountains. Where the air is less saturated with oxygen. This makes the coffee plants less prone to pest attacks when compared to those grown at lower altitudes. Now, it’s important to note that caffeine in coffee plants acts as a natural pesticide. When the threat of pests is low, as it is at high altitudes, the plant doesn’t need to produce as much caffeine. This lower caffeine content is one of the reasons why Arabica beans are often considered superior in quality

Robusta coffee beans on the other hand grow at lower altitudes. And has to produce more caffeine to protect itself from insects. And again due to the terrain, it’s easier and cheaper to collect Robusta. The downside though, is that robusta coffee is more likely to leave you feeling unwell, and jittery. Not to mention affect your sleep, since it has more caffeine. Whereas pure arabica (Ethiopia, Columbia, Brazil) is high quality. Which means it’s better tolerated, and contains more antioxidants.

When it comes to your coffee, my advice is to drink pure coffee without syrups, sugar, or milk. Which keeps it from creating the kind of blood sugar spikes you might expect from milk and sugar.

If you do like to enjoy a latte or cappuccino be mindful about where it puts your sugar intake for the day. Liquid calories are the worst when it comes to setting yourself up to store fat, you might be able to circumvent this a little by adding cream instead of milk due to the lower lactose, and higher fat content.

From personal experience, I can tell you that on more than one occasion in my life, I’ve worked myself to the point of overreliance on caffeine due to a lack of sleep and long hours, it’s easily done. It’s important to understand the relationship that you have with caffeine at all times. Contrary to how it seems on the surface, caffeine isn’t actually giving us any energy. It’s blocking the signals that tell us how tired we are, an important difference.

If you’re constantly propped up by caffeine, you can start to lose your bearing on just how tired you are. And in how much ‘authentic’ energy you actually have. To avoid getting yourself in this situation, you might consider scheduling a ‘coffee reset’. Or more accurately deliberately abstaining from coffee to reset your adenosine receptors. Adenosine is a substance in your body that promotes sleepiness. It naturally builds up throughout the day, and binds to adenosine receptors in your brain, making you feel tired.

As I mentioned, caffeine works by blocking adenosine receptors. When you drink coffee, the caffeine molecules compete with adenosine for the same receptors. Because caffeine is structurally similar to adenosine, it can fit into these receptors without activating them. Effectively blocking adenosine from binding and preventing it from making you feel drowsy.

In response to regular caffeine intake, your brain may make more adenosine receptors. Which is part of the reason you can build up a tolerance to caffeine. This means that over time, you might need more caffeine to feel the same effects. Therefore a scheduled 2-7 day period without coffee can act as a ‘reset’

Juices

Juices can play a role in a balanced diet. But we probably want to set a caveat to that. Which is that because I only work in a sustainable manner, all talk of drinking juice should be distanced from the kind of ‘juice fasts’ you’ll often see being used on social media for rapid weight loss. Without getting on my soapbox, if you’ve read this guide as far as this, you probably already know what I think of juicing as a weight loss solution.

However, as long as we’re mindful of the sugar content and don’t seek to use them as a replacement for whole foods. Fruit and vegetable juices can have a role to play in our quest for optimal nutrition.

Understanding the nutritional profile of the fruits or vegetables you’re juicing is important. It can help you make the healthiest choices.

Before we explore juices further, if you have a short or medium-term goal of weight loss I would steer away from drinking calories in any form. Because, and I can’t resist the pun, the juice isn’t going to be worth the squeeze. When you are in a caloric deficit, you should get your calories from nutrient-dense whole foods. Otherwise, you might come in at your desired intake still feeling hungry and undo your good work.

If weight loss is not your express concern right now, let’s explore the role juices could play for you. As part of your overall healthy dietary intake.

Low-sugar juices for daily consumption:

Celery juice: Celery juice is low in sugar and calories. It contains some essential nutrients, including potassium and vitamin K. However, it lacks fibre. So it’s best consumed alongside a fibre-rich diet.

Cucumber juice: Like celery, cucumber is low in sugar and calories and can make a refreshing juice. It’s also a good source of vitamin K.

Spinach juice: Spinach is an excellent source of many essential nutrients, including vitamins A, C, and K, as well as iron and calcium. It makes for a nutrient-dense, low-sugar juice.

Tomato juice: While a bit higher in sugar than the others on this list, tomato juice is still relatively low in sugar compared to most fruit juices. It’s also a good source of vitamins A and C, as well as the antioxidant lycopene.

High-sugar juices that are best consumed in moderation:

Apple juice: While apple juice can be high in vitamin C, it’s also high in sugar and can contribute to calorie intake if consumed in large amounts.

Grape juice: Grape juice is another high-sugar option. While it does provide some essential nutrients and antioxidants, it’s best consumed in moderation due to its high sugar content.

Orange juice: Orange juice is rich in vitamin C and other nutrients, but it’s also high in sugar and calories.

Pineapple juice: Pineapple juice is very high in vitamin C, but it’s also one of the highest sugar juices.

To mitigate blood sugar spikes, consuming these high-sugar juices after a meal can be a better option than consuming them on an empty stomach. This is because the other nutrients consumed during the meal, particularly fibre, fats, and proteins, can help slow down the absorption of sugar into the bloodstream.

Remember, balance is key. Drinking a variety of vegetable juices and limiting high-sugar fruit juices can help ensure you’re getting a wide range of nutrients. Without overdoing it on sugar.

If you enjoy fruit juices, try to stick to smaller servings. Mix them with vegetable juices, or consume them alongside a fibre-rich meal. This will help regulate the absorption of sugars.

Finally, be mindful of the fact that even natural, freshly squeezed juices lack the fibre found in whole fruits and vegetables. So, while juices can contribute to a balanced diet, they shouldn’t replace whole produce. Whole fruits and vegetables offer numerous health benefits. None more prominent than the fibre content which is important for healthy digestion and longer-lasting satiety.

Carbonated drinks

Sparkling water:

Sparkling water, also known as carbonated water or fizzy water, is simply water in which carbon dioxide gas has been dissolved under pressure. This process creates the characteristic bubbles and fizz that many find appealing.

There are a few different types of sparkling water:

Natural sparkling mineral water: This comes from a natural spring or well. It naturally contains minerals and carbon dioxide. The minerals here are important for maintaining electrolyte balance. Which only becomes a more necessary consideration the more you exercise and sweat.

Seltzer water: This is plain water that has been artificially carbonated. It doesn’t contain any added minerals.

Club soda: Like seltzer, this is artificially carbonated water. However, it usually has added minerals, such as sodium bicarbonate, for flavour.

Tonic water: This is also carbonated water, but it contains added flavours and sweeteners. Often quinine (which gives it a bitter taste) and sugar.

Generally speaking, natural sparkling water and unsweetened types like seltzer water and club soda can be healthy and hydrating. They offer a great alternative to sugary soft drinks and can help those who struggle to meet their daily water intake

However, tonic water, flavoured sparkling waters, or those with added sugars should be consumed in moderation. Due to their higher sugar content. It’s also worth noting that some people may find carbonated water makes them feel bloated. So if that’s the case, it may be best to stick to still water.

Other carbonated drinks:

When we move away from water and towards other carbonated beverages, such as soft drinks, energy drinks, and sometimes marketed as a sports drink health considerations change. These drinks are often high in sugar. Which can contribute to obesity, type 2 diabetes, and tooth decay if consumed in excess.

Diet versions of these drinks may be low in sugar. But they usually contain artificial sweeteners to make them more palatable. The health effects of these are still not fully understood. Though some studies are particularly concerning particularly as pertains to aspartame. There are also suggestions that these drinks contribute to heightening sugar cravings.

Finally, both regular and diet soft drinks are often high in caffeine. Which can lead to restlessness, insomnia, and, in high amounts, even an irregular heartbeat. I funded my first personal training website by working in nightclub security after University. One of the perks of the job was free drinks. Alcohol wouldn’t have been a good idea, so we were given energy drinks. I won’t mention the brand name but if you like your ancient mythology, Icarus would have been a fan.

The caffeine in these drinks is not to be underestimated. I often couldn’t sleep for hours after getting home. Good in an emergency long-distance drive perhaps. But a little excessive for most settings. Please don’t drink these drinks if you work a sedentary job. This is not the way to get more energy. It would be akin to using a credit card to pay your daily expenses, whilst knowing you have no money in the bank. Or trying to break a world speed record in a car by pushing it off a cliff. It might technically work, but it’s never going to end well.

Isotonic sports drinks: These beverages are designed to replenish electrolytes. Which are minerals like sodium and potassium that we lose through sweat during intense or long-duration exercise. They also often contain carbohydrates for quick fuel. However, for a general workout or daily hydration, water is perfectly sufficient.

Many sports drinks contain added sugars and artificial flavours. Which don’t contribute positively to overall health. So if electrolyte balance is a concern (and it could be if you get a lot of muscle tension or spasms) you may want a specific high-quality supplement to directly address this. Rather than having sports drinks on hand all the time where you might be tempted to drink them when you don’t really need to. Don’t get drawn into the marketing of flashy energy drinks pushed by influencers or that sponsor sports events and football teams. If all you really need is a high-quality electrolyte supplement.

Vitamin drinks: While they might seem like a good way to get your vitamins. Most people can get all the necessary vitamins and minerals from a balanced, varied diet. Vitamin drinks often contain added sugars or sweeteners.

Protein shakes (bottled): We’ve discussed how important protein is to a balanced diet, and the role high-quality protein powders can play in achieving your fitness goals.

Whilst I’ve sung the potential virtues of introducing protein supplementation into your diet. Supermarket shelves often contain a lot of lower-quality pre-made protein shakes. Which can be problematic for several reasons. Here is a list of things to look out for:

Added sugars: Many pre-made protein shakes contain added sugars to improve taste. These sugars can contribute to weight gain, elevated blood sugar levels, and other health issues. In fact, some shakes have as much sugar as a can of soda.

Artificial additives: These products often contain artificial flavours, colourings, and preservatives. Which aren’t beneficial and may be detrimental to health. Some people may even be particularly sensitive or allergic to these additives.

Protein quality: Not all proteins are created equal. Some protein shakes might use lower-quality protein sources, which are not as well absorbed or utilised by the body.

Digestive health & wellness

We’ve talked a lot about what foods to eat thus far in this guide. Eating food for its nutritional value is one thing. But it’s not where the story ends. This is where nutrition gets personal. Because what works for one person may not work for another. It’s part of the reason there can never truly be a one size fits all approach to health & fitness.

We humans are just a lot more complicated than that. One person’s superfood is another’s trigger food. Consider the health benefits of Garlic, ostensibly anti-fungal, anti-parasitic, anti-bacterial, and anti-inflammatory. Even associated with preventing certain types of cancers, not to mention playing a role in regulating blood sugar levels. By all measures a wonder food, let alone a superfood. Unless of course, you can’t tolerate high fod map foods. In which case even a small amount of garlic is going to give you stomach discomfort every time you eat it.

Don’t normalise discomfort

I can also tell you from personal experience, whether via acute food poisoning in South America, Histamine Intolerance developed via Mold exposure or years of being prescribed antibiotics unsuccessfully for acne. One of the biggest detractors we’ll ever experience to our everyday quality of life is poor digestion.

Improper digestion can come in many forms. From bloating, pain, acid reflux, constipation, flatulence, and diarrhoea. These things really tend to put a downer on your day. And unfortunately, the more life experience you accumulate, the higher the chances of encountering some element or experience that is detrimental to your digestion. Many of these symptoms could be the difference between exercising or not on a given day. Due to levels of comfort. So if we zoom out a little bit, maintaining healthy digestion is going to play a role in any health & fitness goal.

We don’t often discuss it, but many of us experience these symptoms on a near-daily basis. Especially those over the age of 30. And of course, this is more prominent and frequent before taking deliberate action to improve our diets. In fact, anecdotally I can tell you that the vast majority of my inbound online personal training clients report some form of digestive issue before joining the program. And typically find it greatly improved after 12 weeks. Mostly by avoiding inflammatory foods.

By keeping a watchful eye on the quality of the food you eat. And becoming more in tune with how you feel, you may be able to start doing some detective work on what is causing these problems. The most important thing to remember is that you must not settle for discomfort. In my experience, there is always something you can do to help improve things and you never know how close you may be from crossing the threshold between daily discomfort and being free of your problems.

Stress and Digestion

I’ve learned from my own experience and from training thousands of people that stress greatly affects our fitness progress. When we’re stressed, we don’t get the same results from our workouts. This is also true for our healthy eating efforts. Even if we’re eating healthily, stress can negatively impact our digestive system. That’s why it’s so important to take care of our mental health as well as our physical health on this fitness journey.

We’ve identified that stress is going to play a role, as do more chronic health complications and medications. Many of these cannot be changed overnight, and still others may be life-long concerns. But that doesn’t mean there isn’t often very low-hanging fruit right in front of you right now. Which perhaps could unlock a lot more freedom from digestive discomfort.

Remember that just as you have a unique personality, so too do you have a unique digestive system. So be willing to take any preconceived understanding of the health merits of a given food out of the equation. As with the garlic example I gave above; if you can feel that it makes you feel bad, it doesn’t matter how ostensibly healthy it is, you’re probably better off losing it. Perhaps not forever but certainly while your digestive system is compromised. That’s also true from a 30,000ft view. Perhaps a certain way of eating is purported to be good for you. But if you feel lethargic on it, is it still good for you, as an individual? That’s a personal decision to make. A lot of cognitive dissonance can occur when following dietary advice. In terms of following what is supposed to work, and be healthy. But if you feel awful, what are you doing it for? I’ve written about how to avoid this way of thinking and other cognitive traps that relate to health & fitness in my guide to the psychology of fitness.

The importance of gut microbiome

The gut microbiome, which is a complex ecosystem of bacteria, fungi, viruses, and other microorganisms living in our digestive tract, plays an essential role in our health. These microbial residents assist in various bodily functions. Such as digestion, nutrient absorption, production of vitamins (like vitamin K and B12), and immune regulation. The gut microbiome even influences our mood and mental health. Via the gut-brain axis, a bidirectional communication system between the gut and the brain.

Signs of an unhealthy gut microbiome:

• Digestive issues: Frequently upset stomachs, such as gas, bloating, constipation, diarrhoea, and heartburn. These can all be signs of an unhealthy gut.
• Unintentional weight changes: Unexpected weight gain or weight loss can signal an imbalanced gut microbiome. As changes in gut bacteria may affect the body’s fat storage and response to hunger hormones.
• Sleep disturbances: Poor sleep or chronic fatigue might be linked to an unhealthy gut. Due to the production of the majority of the body’s serotonin (a hormone that affects mood and sleep) in the gut.
• Skin conditions: Skin conditions such as eczema may be related to a damaged gut. Inflammation in the gut caused by poor diet or food allergies could cause increased “leaking” of certain proteins out into the body. Which can irritate the skin.
• Autoimmune conditions: An imbalanced gut microbiome can increase systemic inflammation and alter the proper functioning of the immune system. This can lead to autoimmune diseases. In which the body attacks itself rather than harmful invaders.

Signs of a healthy gut microbiome:

• Regular bowel movements: Consistent, easy-to-pass bowel movements indicate that your digestive system is working well.
• A well-regulated immune system: Fewer instances of common colds, infections, and inflammatory issues can indicate a well-regulated immune system supported by a healthy gut microbiome.
• Healthy weight: A stable weight within a healthy range may be a sign of a balanced gut microbiome.
• Good energy levels: If you’re sleeping well and have good energy levels during the day, this could indicate a healthy gut.

Tips to keep your gut microbiome healthy:

• Eat a diverse range of foods: A diverse diet leads to a diverse microbiome. Which is beneficial for overall health. Try to include a wide range of fruits, vegetables, lean proteins, healthy fats, and fibre in your diet.
• Include prebiotic and probiotic foods: Prebiotics provide “food” meant to promote the growth of beneficial bacteria in the gut. They’re found in many fruits, vegetables, and whole grains. Probiotics are live beneficial bacteria found in fermented foods like yoghurt, sauerkraut, and kimchi.
• Stay hydrated: Drinking plenty of water has been shown to have a beneficial effect on the lining of the intestines. And on the balance of good bacteria in the gut.
• Avoid overuse of antibiotics: While necessary in certain instances, antibiotics can harm beneficial gut bacteria. Only use them as prescribed and necessary.
• Limit intake of artificial sweeteners: Some studies suggest that artificial sweeteners may negatively impact gut bacteria.
• Exercise regularly: Regular physical activity promotes a healthy gut microbiome by increasing species diversity.

The role of inflammation in nutrition

We’re going to discuss some common inflammatory food sources. All of which often lead to a number of digestive problems. However before we can define what an inflammatory food source is, we should define what inflammation itself is. And of course, why it’s a problem. You’ve probably heard a lot about inflammation being linked to disease and ill health so what is it all about? First of all, inflammation, or rather our body’s inflammatory response is a natural response to injury or illness.

It’s a long-evolved mechanism and, at the right time and place, can keep us alive. This is where you experience sensations like heat, pain, swelling, redness etc. These responses are acute and perfectly normal and healthy in response to a direct blow or burn etc.

However, failing to manage stress or eating an inflammatory diet can lead to chronic and sustained levels of inflammation. Which is linked to increasing your chances of developing (or exacerbating) a number of the most prevalent diseases in our society.

These diseases include:

• Diabetes
• Inflammatory bowel disease
• Heart disease
• Rheumatoid arthritis
• Certain types of cancer
• Auto-immune diseases
• Allergies
• Asthma

There are a number of stressors that can impact levels of inflammation in the body. Which include Psychological stress, environmental pollutants (chemicals, mold, pollution), and lack of sleep. Due to the multitude of causes and consequences, I recommend that you establish what you might consider an ‘inflammation consciousness’. View it as an auxiliary constant alongside your present health and fitness goals. In this, I mean thinking about and taking steps to manage factors in your day-to-day life that may lead to an increase in inflammation.

Common inflammatory foods

With regard to food, there are a variety of ‘common offenders’ that may or may not be inherently inflammatory. But tend to come up frequently as identified triggers for a lot of people. Meaning they would be best avoided or limited as much as feasible if they present that way for you.

Commonly inflammatory foods include:

Refined sugar

Refined sugar, in and of itself, isn’t bad in the sense that consuming it in small amounts isn’t going to cause immediate harm. It’s a source of quick energy and can have a place in a balanced diet. Especially for those engaging in high-intensity exercise. However, the problem lies in the quantity and frequency of consumption.

Refined sugar doesn’t contain any nutrients, only calories (a term referred to as “empty calories”). So consuming too much of it can lead to weight gain, metabolic dysfunction, and a host of related health problems. Which include type 2 diabetes and heart disease. Moreover, it can lead to increased cravings and overeating. As it doesn’t satiate hunger in the same way that nutrient-dense foods do.

Whilst refined sugar isn’t inherently problematic, it can have negative health impacts when consumed excessively. Or when relied upon as a primary source of calories. As with many things in nutrition, moderation and balance are key. After all, a single raindrop doesn’t mean there’s a storm it’s just something to keep an eye on. The most common foods that contain refined sugars are cookies, candies, cakes, cereals, soft drinks, ice cream, and energy bars

Artificial trans fats

Artificial trans fats are the unhealthiest fats you can eat. As we’ve touched on earlier in this guide, a trans fat gets its name because it is formed when hydrogen is added to a liquid fat, making it a solid. Adding the hydrogen will reduce the number of unsaturated fatty acids and increase the number of saturated fatty acids in the oil. Making the ratios very unhealthy for human consumption.

In reference to this process, trans fats may be mentioned on ingredient labels as ‘partially hydrogenated oils’. Some foods that commonly include trans fats amongst their ingredients include margarine, microwave popcorn, ready pizzas, cookies, cakes, and other baked goods.

Processed meats

Processed meats such as bacon, ham, and smoked meats are cooked at very high temperatures. Which leads to more ‘advanced glycation end products’ (AGEs) than most other meats. These AGEs are known to cause inflammation and have been linked to heart disease, diabetes, stomach, and colon cancer. The biggest risk factor from this type of meat appears to be colon cancer. Because cells within the colon appear to have a direct inflammatory response to the AGEs. However, it is important not to conflate these low-quality processed meats with higher-quality meat

Gluten

What is gluten?

You’ve probably heard a lot about gluten intolerance and no doubt see a tonne of gluten-free products every day, but what is gluten? Gluten is a protein naturally found in some grains including wheat, barley, and rye. It acts like a binder, holding food together and adding a ‘starchy’ quality (think of dough).

Consider how wheat production has changed over the years. Manufacturers created new crops of wheat. Which provided more products and more gluten (more sticky texture to create more fluffy flour). Processing wheat into flour removes the fibre component. And as a call back to our carbohydrate discussion, increases the glycemic index of the flour.

Gluten is another one of these nuanced areas of nutrition. In that, it’s not inherently bad. What’s important is the quality of gluten, the form it comes in, and whether you individually tolerate it well. If it’s a whole grain seed you use as a porridge, that’s one thing. But if it’s highly processed flour far removed from all its original nutrients, that’s another thing entirely.

Then we have actual problems with tolerance to consider. Some percentage of people have celiac disease. Coeliac disease is an auto-immune condition where a person’s immune system attacks their own tissues after consuming gluten. If this is the case for you, you’ll already know that you need to steer well clear of gluten.

In the absence of coeliac disease, some people have what could be considered gluten sensitivity. And may experience digestive issues or skin rashes when eating products that contain gluten. Anecdotally, You might notice that gluten-free options like gluten-free oats are better tolerated digestively. In which case you should stick to those as often as you can.

Dairy

Much of what goes for gluten also goes for dairy. In that, there is nothing inherently wrong with it. And there is a spectrum at play between out-and-out allergy and mild intolerance.

Dairy can provide a great source of protein and calcium. It’s one of the most bioavailable sources of protein and calcium for the human body (meaning it absorbs well). Milk naturally has a lot of sugar in the form of lactose and may increase your blood sugar level. On the other hand, Greek yoghurt is high in protein and very low in carbohydrates which means less lactose, though it still may be present.

Lactose intolerance

This highlights the difference between allergy and intolerance. As many who have lactose intolerance can have low lactose amounts of this form of sugar. Lactose intolerance can be worked around to some degree. By harnessing a lactase supplement to help you break down the lactose digestively

Having said that, it is rare but possible to have an actual allergic reaction to the proteins in dairy. So you would need to be sure of that as you would with any other potential allergen.

The quality and potentially inflammatory nature of the dairy you consume may be informed by the conditions of the livestock it is sourced from. So both living conditions and the food the animals receive are worthy of consideration.

The benefits of removing inflammatory foods

We’ve identified some of the most commonly inflammatory foods. But again, none of them apart from perhaps trans-fats are inherently bad. It’s all about having an eye on the level of inflammation in your system. Either through data via bloodwork. Or by ensuring that you are on a broadly low or anti-inflammatory dietary intake

Some of the benefits that you may observe as you take steps to lower the inflammatory nature of your food intake are as follows:

• Better digestion
• Clearer thinking
• Clearer skin
• More energy
• Reduction in bloating
• A loss of water retention
• A reduction in joint pain

Again, all of the information above doesn’t mean I’m suggesting you never eat any of these foods again. it’s all about moderation. It’s really just a suggestion to consider that sometimes in life we have had minor underlying symptoms or discomfort for such a long period that they actually start to feel normal.

I’ve seen many people reduce these daily irritations simply by taking a deeper interest in the food they already eat on a daily basis. It might be a fruitful pursuit for you too.

Mindful eating

One of the key elements to proper digestion and health in general that is really easy to start seeing an impact from today is mindful eating.

Whilst it sounds a little esoteric, really mindful eating just means eating without distractions i.e. no phone, TV, or laptop, and focusing on your food by smelling, chewing, and appreciating it. And doing so with greater intent and purpose.

The benefits of mindful eating

Mindful eating offers a multitude of benefits that extend beyond simply nourishing the body. As I mentioned above when we eat mindfully, we take the time to thoroughly chew our food. Which can lead to better digestion and alleviate a lot of potential digestive issues. This act of mastication breaks down our food into smaller pieces and mixes it with enzymes in our saliva. Promoting efficient absorption of nutrients in our digestive system. So essentially you’re getting the full intended nutritional benefit of your food.

Moreover, mindful eating allows us to better recognise our body’s satiety signals. Reducing the risk of overeating and promoting a healthier weight. By being fully present and appreciating each bite, we develop a deeper understanding and appreciation for what we consume. Fostering a healthier relationship with food.

It teaches us to appreciate the taste, texture, and aroma of our meals. In doing so, we often find that we are satisfied with less.

This sense of satisfaction also aids in weight management. As we learn to eat according to our body’s needs rather than out of habit or emotional distress. Overall, mindful eating can lead to significant improvements in both our physical and mental well-being. Making each meal a more enjoyable and beneficial experience.

Making mindful eating work for you

Whilst I’ve outlined the traditional way of practicing mindful eating above, I also like to steer clear of dogmatic rigidity. So you might arrive at a way of practicing your own form of mindful eating. For example, I like to sit with a good meal and put on one of many classic British sitcoms, from Blackadder to Red Dwarf. I believe the familiarity and laughter is a good thing. Though mindful eating purists might say it’s a distraction.

You must find what works for you, and not worry too hard about following fixed rules.

What role does alcohol play in a healthy diet?

I’m often asked whether alcohol is allowed whilst engaged in my online fitness coaching service. My answer is generally that I don’t think that is for me to say. I wouldn’t presume to attempt to ban it, especially if it plays a role in your social or work life.

Achieving your health & fitness goals ultimately comes down to sustainability and balance. So becoming T-total might actually be demotivating for a lot of people. Because it would feel like something enjoyable had been taken away.

Alcohol & fitness goals

Now that we’ve established that achieving your fitness goals isn’t going to mean completely removing alcohol from your life. It is important to understand its implications.

Let’s be clear, alcohol isn’t going to have any positive impact on your fitness goals. Your challenge will be mitigating its negative effects. Aside from being rich in calories, alcohol can impact your sleep quality and impair your body’s ability to recover from exercise. So you’ll want to make smart choices about when and how much you drink.

Ultimately, we’re trying to build sustainable habits. So it is possible to factor alcohol into your life. Moderation is key. I would always work on the principle that, if you can adhere to your target caloric intake 90% of the time, then the other 10% will have a negligible impact.

Some further points on alcohol to consider

A few final points to consider:

Moderation is key: a drink or two a week isn’t going to set you back too far. But a complete blowout is going to have an effect for a few days as it will take time to process the alcohol. Lowering your quality of sleep and impairing recovery. Potentially slowing the adaptive process you are expecting from your workouts.

Put it this way, your body is going to treat alcohol in your system as a threat to health. And as such prioritise its removal over many other longer-term bodily functions. Including tissue repair and immune function.

Don’t swap calories: Many coaches that work on the basis of hitting calorie and macro-targets will advise you to eat less food if you know that you’ll be consuming calories from alcohol. So that you can drink and still arrive at your targets. Whilst this makes sense mathematically, like many things in this guide, in practice it’s more nuanced than that.

Consider that on a well-calibrated training program, your meals are intended to fuel your performance and recovery. So if you undereat to be able to drink alcohol, you will be undermining your ability to recover. Personally, I would prefer to take a day’s caloric surplus on the chin than risk under recovering and fatigue.

Be mindful of what you are drinking: For many, wine is a wise choice as it is easier to digest and has antioxidant properties. Try to avoid drinks with high sugar content or yeast where possible. As these are not only higher in calories but will likely negatively affect your digestion. Especially if you struggle with histamine-rich foods, though through that lens you’d have to question the wine and perhaps move to G&T.

Consider your relationship with alcohol: If alcohol is becoming a ‘crutch’ and you find yourself using it to avoid or dampen any particular thought process or trauma, it is worth considering speaking to someone about helping you break this cycle. This often won’t be very comfortable to confront. But if it rings true for you please don’t ignore it as the problem compounds over time.

How to achieve your fitness goals on a vegan or vegetarian diet

In the modern world, our food choices can become an identity, which can lead to tribalism. A recipe for division. My team and I are agnostic when it comes to nutrition. We work with our clients on an individual basis based on the decisions they’ve made for themselves. Whether due to preference, ethical, or religious regions.

Having worked with as many people as we now have, we would be remiss not to point out the common stumbling blocks and considerations that should be taken when following a vegan or vegetarian diet.

The considerations here aren’t intended to debate which form of diet is superior. Simply to acknowledge the challenges you are likely to face in a fitness context and outline how to overcome them.

Hitting protein targets

Many protein-rich foods are animal products. It can be difficult to get like-for-like quantities from unprocessed vegetarian and vegan plant-based proteins. Although we work our hardest to create meal plans that include great plant-based sources of protein from recipes alone where possible. The challenge is that plant-based foods can become rather voluminous. So many people report feeling full before getting their full caloric quota in for the day.

For this reason, we suggest that it is a good idea to source a healthy vegan protein shake. Then have that on hand to bolster protein intake where necessary. Interestingly, we suggest the same protein shake on meat-eating diets too. Because it reduces dairy intake which is a common inflammatory food for a lot of people.

Consider a vegan protein blend or organic hemp protein as your protein shake of choice.

Remember the guidelines for your ideal protein intake to achieve your fitness goals remain the same regardless of the type of diet you consume. So if by taking a certain dietary path you make certain targets harder to hit, what it takes to achieve your goals isn’t going to change to accommodate you. You’ll therefore have to face any logistical challenge you encounter head-on.

Not everything plant-based is healthy

One sleight of hand that food marketers use to sell less-than-ideal products is conflated food labels. You may have chosen to be a vegan or vegetarian for ethical, health, or religious reasons. However, there is still wide variance in terms of the quality of food available under these labels.

The fact that a food is vegetarian or vegan doesn’t inherently make it good for you. it’s just not sourced from animal products. There is still a huge amount of variance in the quality of vegan food. Which of course may be highly processed and potentially full of refined sugar, chemicals, trans-fats, and preservatives. So choose your food based on quality, rather than category.

Compounding challenges

If you’ve chosen a vegetarian or vegan diet for your personal ethical or religious beliefs this won’t apply as much. But if you’ve chosen these diets for health reasons, you may stand to benefit from your decision. But you always want to apply a personal lens to your choices. For example, let’s say that you want to eat cleaner. And you also have a history of low iron absorption. You might want to have the latter well under control before you consider switching to non-heme sources of iron, which whilst present in plant-based foods, have been shown to be more challenging to absorb.

The same logic applies if you’ve had challenges gaining weight. Deliberately taking a more challenging route to the same calorie and protein intake may not be in your best interest. It might lower your risk of achieving your goal rather than increase it.

Vitamin & mineral deficiencies

Whilst on a vegan diet in particular, you will need to ensure that you take steps to ensure that you get a full portfolio of vitamins and minerals. In order to avoid common deficiencies associated with a vegan diet

Here are the most common deficiencies you could encounter on a vegan diet and how to get the nutrients in plant-based form:

Omega 3 fatty acids: Great sources of these would be flaxseeds and chia seeds.

Zinc: Phytates can reduce the synthesis of zinc from plant sources so make sure your dietary intake is plentiful or consider supplementation. Zinc plays a role in immune function and protein synthesis. So if your goal is gaining muscle this is even more crucial

Vitamin B-12: This vitamin is almost exclusively found in animal products. Deficiencies can lead to serious issues like nerve damage and anaemia. Vegans must ensure they are supplementing with B12 or consuming fortified foods.

Calcium and Vitamin D: These nutrients are essential for bone health. While they can be found in certain plant foods, absorption can be hindered due to oxalates and phytates.

Again I’m agnostic when it comes to nutritional choices. And at the time you read this guide, I’m sure there are many men and women achieving their goals on vegan and vegetarian diets on my online personal training services, as there have been for years. However, I’m a proponent of making informed decisions and fully understanding any potential second-order consequences.

This way you can be sure that you that a thorough and effective strategy with which to approach your health & fitness goals. No matter what type of diet you choose to follow to get you there.

How to shop for healthy food

At this stage of the guide, I feel that I’ve outlined how to make great nutritional choices. However, we’re not quite finished. There is still the matter of deciding how and where to get hold of all of this high-quality nutrition. So I’ve put together a few broad guidelines that might be useful:

Don’t shop on an empty stomach: You’ve likely heard this one so much that it sounds trite. But it’s worth a mention because studies have shown that when we’re hungry we make worse and more expedient decisions than when we are satiated. Therefore shopping whilst hungry will lead you to make more impulse purchases. As you think of yourself eating the food in your cart, and these are unlikely to be the healthiest choices.

Make a list: Another obvious one, but making a list of what you need to buy will prevent you from making unhealthy, impulse purchases. To help my online personal training clients with this I provide a shopping list to go along with a custom meal plan. But you can certainly create your own too, it saves a lot of time (and money) at the supermarket.

Check out wholesalers: Dry goods such as oats and nuts can often be cheaper when purchased in bulk. Not only will buying in bulk save you money. But having those ingredients on hand will help you keep up your healthy eating habits. These days Amazon pretty much counts as a wholesaler too and there are some great deals to be had.

Consider butchers for higher quality meat: Although it can be more expensive, meat from your local butcher will often be a healthier choice. By avoiding pre-packaged meat, you can pick cuts with less fat. Organic meat is often leaner and contains more nutrients than non-organic and you’ll be able to have a conversation about where your food came from.

Why I recommend meal plans (at least at first)

We’ve coached thousands of people. Those that do the best with nutrition are the ones that plan ahead. You might have heard the adage, that discipline equals freedom. In our experience, the best way to get results in fitness is to invest considerable time and focus into meal planning. 

Once you know exactly what you’re going to eat for every meal, you’ll have peace of mind. You’ll also be well fuelled. But most importantly you are stacking the odds in your favour. 

The IIFYM, calorie tracking approach can certainly work. But it has two big drawbacks. Firstly, you can make your caloric intake look good on paper. Your caloric intake and macronutrient distribution might line up perfectly. But if it’s done using sub-par food. You could fall short of your goals, or even damage your health. Through a certain lens, you’d have done everything right, but you wouldn’t be getting optimal results. 

The Other major drawback is that, although choosing your meals on the fly and putting your own meal combinations together seems like the flexible route, how this plays out in reality, is often a lot of last-minute choices and compromises. As you’re forced to eat out or string together what you have available. Usually when you are tired and hungry. Which only makes the decision-making around food worse. 

Whereas following a set meal plan seems like it would be a lot of work. Counter intuitively it’s actually easier. All you need to do is execute your plan, and when you do you’ll know that you are spot on for your goals. 

Of course, you won’t have to follow a set meal plan forever. But the difference between moving over to an IIFYM or an intuitive approach after having followed a set plan for a short while is huge, and not to be underestimated.

Think of it like learning to play the piano. Initially, you start with structured lessons. Practising scales, simple songs, and exercises as instructed by your teacher. This is akin to following a set meal plan in nutrition. Over time, as you master the basics and develop your skills, you gain the confidence and ability to play more complex pieces. You might even have the confidence to improvise or compose your own music. This transition is similar to moving from a set meal plan to an If It Fits Your Macros (IIFYM) or intuitive eating approach. 

Just as your repertoire of pieces to play expands and your understanding of music deepens. The process allows you to play intuitively. Your repertoire of meals grows, your kitchen skills improve, and you develop a natural sense of portion sizes and food balance. In both cases, the foundational discipline and structure you invested in initially pave the way for creativity, intuition, and a flexible stress-free relationship with food.

Final thoughts on nutrition

We must recognise that the power to achieve our fitness goals and live a vibrant, energetic, and healthy life is fundamentally linked to nutrition.

However, this does not necessitate a dogmatic or rigid stance. By adhering to the essential principles outlined in this guide. You are not only adopting a flexible strategy that can be maintained. But also taking control of your health & fitness journey.

This empowering approach supports you in building a harmonious relationship with food. Allowing it to be a source of nourishment and enjoyment, rather than a cause for stress or confusion. Moreover, it fosters a positive connection with your body. Recognising that each dietary choice is an opportunity to enhance your well-being. And support your long-term health.

As you continue on this path, remember to be gentle with yourself. Allowing for evolution and learning. Embrace the journey, and remember that every step taken is a step toward a healthier, happier, and more energetic life. Nutrition, after all, is not just about fueling your body, it’s about nurturing yourself for a lifetime.