The Nutrition Guide She Told You Not To Worry About

Why Is Nutrition So Important?

You can work out as hard as you want, but if your nutrition isn’t dialed in, you won’t see the results you’re after. Whether your goal is to build muscle, lose fat, improve energy, or just feel better overall, nutrition is the key to unlocking your full potential.

The food you eat doesn’t just impact how you look—it affects your mental clarity, immune system, digestion, and long-term health. With so much conflicting information out there, it’s easy to feel overwhelmed. That’s why we’re breaking it all down into clear, actionable strategies to help you fuel your body the right way.

What You Need to Know About Nutrition

To optimize your health and performance, you need to focus on the quality, quantity, and timing of your nutrition. Let’s break it down:

1. Macronutrients: The Foundation of Your Diet

Macronutrients (macros) are the primary building blocks of nutrition. They provide the energy your body needs to function. Here’s how each one plays a role:

Protein: Essential for muscle repair, growth, and immune function.
- Aim for 0.7-1g per pound of body weight if you’re active.
- Best sources: Lean meats, fish, eggs, dairy, legumes, and plant-based proteins.
Carbohydrates: Your body’s preferred energy source.
- Focus on complex carbs like whole grains, fruits, and vegetables for sustained energy.
- Limit refined sugars that spike blood sugar and lead to crashes.
Fats: Crucial for hormone regulation, brain function, and overall health.
- Prioritize healthy fats from avocados, nuts, seeds, olive oil, and fatty fish.
- Avoid trans fats and limit processed vegetable oils.

2. Micronutrients: The Secret to Feeling Your Best

While macros get most of the attention, vitamins and minerals (micronutrients) are equally important.

Vitamin D: Supports bone health and immune function.
Magnesium: Helps with muscle function, sleep, and stress management.
Omega-3s: Reduce inflammation and improve heart and brain health.
Iron: Crucial for energy levels and oxygen transport.

To get a variety of micronutrients, aim for a colorful plate with plenty of fruits and vegetables.

3. Hydration: The Most Overlooked Factor

Dehydration leads to fatigue, brain fog, and poor recovery. Your body needs water for nearly every function.

Drink at least half your body weight in ounces of water per day.
Increase intake if you exercise frequently or live in a hot climate.
Add electrolytes if you sweat heavily or feel fatigued.

4. Meal Timing & Nutrient Timing: Optimizing Performance

When you eat can be just as important as what you eat.

Pre-Workout: Fuel with a mix of protein and carbs (e.g., chicken and rice, or Greek yogurt and fruit).
Post-Workout: Replenish with protein and fast-digesting carbs for recovery (e.g., a protein shake with banana).
Evening: Focus on slow-digesting protein and healthy fats to keep you satiated overnight.

5. Portion Control & Mindful Eating

Even healthy foods can lead to weight gain if eaten in excess.

Use hand portioning: A palm of protein, a fist of carbs, a thumb of fats.
Eat slowly and stop when you’re 80% full—it takes time for your brain to register fullness.
Plan meals ahead to avoid impulse eating and overeating.

Now It’s Time to Take Action

Now that you understand the fundamentals of nutrition, it’s time to apply them! Start by making small, sustainable changes—whether it’s increasing your protein intake, drinking more water, or reducing processed foods.

If you’re serious about transforming your nutrition, we’re here to help. Our personalized coaching programs take out the guesswork and provide clear, customized strategies to help you reach your goals.

Have questions or need tailored advice? Drop a comment below or reach out—we’d love to be part of your journey!