Everything You Need to Know About Nutrition (But No One Ever Taught You)
| 3min Read |
Letโs Get One Thing Straight: Food Isnโt the Enemy
If youโve ever thought โI just need to eat less to lose weight,โ youโre not alone.
But thatโs also where most people go wrong.
Nutrition isnโt just about calories in and calories out.
Itโs about what those calories are made of, when you eat them, and how consistently you fuel your body.
Your body doesnโt just want energy. It wants the right energy.
Calories: The Foundation (But Not the Whole Story)
Calories are simply a measure of energy.
Eat more calories than you burn and you gain weight.
Eat fewer calories than you burn and you lose weight.
But hereโs the key. Your body composition depends on where those calories come from.
You can be in a calorie deficit and still have poor muscle tone, low energy, and slow progress if your macros are off.
Likewise, you can eat in a slight surplus and look leaner if your macros and nutrient timing are on point.
Macros: The Building Blocks of Your Body
Every bite you take falls into one of three macronutrient categories that all play a unique role in your bodyโs performance.
๐ฃ๐ฟ๐ผ๐๐ฒ๐ถ๐ป
Protein repairs and builds lean muscle, helping you recover faster and stay fuller longer.
Choose clean sources like chicken, turkey, fish, eggs, Greek yogurt, or plant-based proteins. Limit heavily processed meats like sausages, deli meat, and fried proteins.
๐๐ฎ๐ฟ๐ฏ๐ผ๐ต๐๐ฑ๐ฟ๐ฎ๐๐ฒ๐
Carbs fuel your workouts, recovery, and focus.
Stick to complex carbs such as rice, oats, potatoes, quinoa, and fruit. Limit sugary drinks, pastries, and processed snacks that spike blood sugar and drain energy.
๐๐ฎ๐๐
Fats regulate hormones, protect your organs, and support brain function.
Healthy fats like olive oil, avocado, nuts, seeds, and salmon reduce inflammation and promote long-term health. Avoid trans fats and fried or processed oils that disrupt hormones and slow recovery.
Micronutrients: The Overlooked Powerhouses
Vitamins, minerals, and antioxidants donโt get enough credit.
They regulate metabolism, hormone production, energy, and recovery.
Think of macros as the structure of the house and micros as the wiring, plumbing, and insulation that keep it running efficiently.
Load your plate with color. Spinach, bell peppers, berries, sweet potatoes, and broccoli.
The more vibrant your meals, the better.
Nutrient Timing: Why โWhenโ You Eat Matters
This is where elite results are made. Nutrient timing doesnโt mean eating every two hours. It means fueling your body strategically.
๐ฃ๐ฟ๐ฒ-๐ช๐ผ๐ฟ๐ธ๐ผ๐๐: Carbs and protein fuel and preserve muscle.
Example: Chicken and rice, or a protein smoothie with oats.
๐ฃ๐ผ๐๐-๐ช๐ผ๐ฟ๐ธ๐ผ๐๐: Fast-digesting protein and carbs replenish glycogen and repair tissue.
Example: Whey protein and a banana.
๐๐ฒ๐ณ๐ผ๐ฟ๐ฒ ๐๐ฒ๐ฑ: Slow-digesting protein and fats sustain muscle repair overnight.
Example: Greek yogurt with almond butter.
Why People Gain Weight (Even When They Think They Eat Healthy)
Hereโs the harsh truth. Most people underestimate how much they eat and overestimate how much they burn.
Portion creep, mindless snacking, liquid calories, and โhealthyโ junk food like granola bars, smoothies, and salads loaded with dressing add up fast.
And because they think theyโre eating clean, they never track and the scale creeps up.
To truly manage your weight, you need awareness, not restriction.
Macros Over Myths
๐ ๐๐๐ต: Carbs make you fat.
๐ง๐ฟ๐๐๐ต: Excess calories make you fat. Carbs timed properly fuel performance.
๐ ๐๐๐ต:You need to cut all fat.
๐ง๐ฟ๐๐๐ต: Healthy fats are essential for hormones, brain health, and recovery.
๐ ๐๐๐ต: All you need is a calorie deficit.
๐ง๐ฟ๐๐๐ต: Macros determine what that deficit does. Burn fat or burn muscle.
The Takeaway: Nutrition is the Game-Changer
You canโt out-train poor nutrition. You canโt outsmart inconsistency.
But when you align your calories, macros, micros, and timing, everything changes.
Energy goes up. Body fat drops. Performance skyrockets. You donโt just look better, you feel amazing.
Ready to Take It a Step Further?
Letโs dial in your nutrition together.
Iโm offering a ๐๐ฅ๐๐ Nutrition Power-Up Call! This is a 30-minute 1:1 session where we will calculate the exact calories and macros your body needs to perform at the highest level.
We will cover everything from optimizing your workouts and recovery to improving your sleep, energy levels, and daily performance. This is your chance to stop guessing and start fueling your body with precision.
Lock in your free session now.
As always, thank you for reading this weekโs edition of The SickFitness Weekly!
If you found value in this post, please leave a comment and share it with someone who needs to hear it.
I read and reply to every single one. ๐๐ผ Appreciate you!
Stay fueled. Stay focused. Stay determined.
๐ฅ๐๐ฎ๐ป ๐ฆ๐ถ๐ฐ๐ธ | ๐ฆ๐ถ๐ฐ๐ธ๐๐ถ๐๐ป๐ฒ๐๐ ๐๐ผ๐๐ป๐ฑ๐ฒ๐ฟ ๐ฎ๐ป๐ฑ ๐๐ผ๐ฎ๐ฐ๐ต
