The greatest barrier to change often isn’t a knowledge gap—it’s a behavioural gap. The real journey lies in how to consistently adopt the habits you want by leveraging accountability, community, and, most importantly, your own psychology.
For me, some habits are so ingrained that I don’t even notice them anymore. Yesterday, Luke and I were laughing about this. He went to grab a quick snack before starting his shift and came back with elk meat sticks and organic raspberries. “What a personal trainer thing to get!” I teased. He laughed and said, “I know, but I also know this will make me feel good.”
Luke didn’t overthink it or need to convince himself to pick a snack that would satiate him and sustain his energy. That’s a habit he’s nurtured over years of practice. I’m sure he’s had moments where he chose something less nutritious and didn’t feel as great afterward. That kind of reflection—how will I feel after this?—has also helped me prioritize my day.
It’s like my ongoing joke about vitamins: when I take them consistently, it’s less about the immediate benefits of the supplements and more about the fact that I’m doing a little extra for my body, health, and mental state.
Simplifying Nutrition
There’s a lot of conflicting information about nutrition, and it’s easy to feel overwhelmed or drawn to dramatic changes. But meaningful change doesn’t require a complete overhaul—it starts with manageable steps. Here are a few foundational tips that I personally follow:
1. Most Diets Do the Same Thing
Nearly all diets aim to reduce overall calorie intake. The best diet is the one you can stick to. If it’s too complicated, it’s harder to sustain, and you’re more likely to revert to old habits.
2. Focus on Increasing Protein
Protein plays a key role in body composition, fat loss, recovery, while also helping you feel more satisfied. A simple guideline is to include 1-2 palm-sized portions of quality protein at every meal. Some great options include:
- Meat or meat alternatives
- Fish
- Eggs
- Greek yogurt
- Tofu
- Protein powder
3. Food Quality Matters
It’s not just about how much you eat—what you eat matters. Choose whole, minimally processed foods whenever possible.
4. What You Like to Eat Matters
Food should be enjoyable. Long-term change is more sustainable when it includes foods you genuinely like. Finding balance is crucial—this isn’t about restriction but creating habits you can maintain.
If you’d like a full visual breakdown, check out this infographic from Precision Nutrition. If you’re plant-based, refer to this version.
Supplements I Prioritize
Supplements can be even more confusing than diets, but here are the ones I’ve prioritized based on my research:
- Creatine: 3g monohydrate daily. I take it for cognitive benefits but have also noticed improved recovery and performance.
- Vitamin D: 1000–2000 IU daily.
- Magnesium: 500mg (250mg in the morning as a capsule, 250mg of citrate at night).
- Omega-3s: 3000mg daily. (This is the one I most often forget for reasons I can’t explain!)
Keep It Simple
Nutrition isn’t a straight path. There will be highs and lows, good streaks and survival streaks. The key is finding a baseline you can always return to—a set of habits that feel natural, even during tough times.
What small change can you make this week that feels sustainable?