Nutrition: It’s Not That Complicated (But We Sure Like to Make It That Way)

Let’s be real—nutrition is one of the most overcomplicated topics out there. Don’t eat carbs, go sugar fee, fat free, Never eat after 6 o’clock…. One person swears by intermittent fasting, while another is getting in 7 meals a day. I've done them all!

It’s exhausting.

And somewhere in the chaos, people forget the most important part: your body actually tells you what it needs. We’ve just been conditioned to ignore it.

Growing Up Without Nutrition

I didn’t grow up with an understanding of nutrition. I grew up on food stamps and donated food from local churches. We often had random, mismatched ingredients—cereal but no milk, peanut butter but no bread. The first of the month was when food stamps came in (back when they were paper booklets, not EBT cards), and my parents would drive my two brothers and me to as many grocery stores as possible. They’d hand us each $2 in food stamps and tell us to buy something for just over a dollar, so they could pocket the change for a 12-pack of beer.

There was no structure, no meal times, no thought of fueling our bodies—just eating whatever was available to keep from being hungry. I was tiny for my age, always in the lowest percentile for weight, until puberty hit and my diet of sugar and processed foods caught up with me. Suddenly, I was self-conscious about my body, but I had no idea what to do about it.

Sports were out of the question—too expensive, too inconvenient for my parents to pick me up from practice. So I stayed inactive, wishing I had the encouragement and knowledge to move my body and eat well.

My Misguided Attempts at Health

As a young adult, I joined a gym, convinced that eating less was the key to being "healthy." I low-carbed, fat-freed, low-cal’d, and ran on caffeine. By my mid-20s, I was a “skinny fat” mess—constant inflammation, chronic pain, and fatigue. I finally went to a doctor, hoping for answers.

Not once did they ask about my lifestyle or diet, just about my symptoms. They diagnosed me with fibromyalgia and handed me a prescription. No real explanation. Just a bottle of pills I couldn’t even afford at the pharmacy.

That was my wake-up call.

Learning What My Body Actually Needed

I stumbled into a chiropractic practice that followed a "Maximized Living" approach—focused on spinal health and actual nutrition to heal the body. I became obsessed with learning everything I could. But it still didn’t fully click until I started seeing my own family suffer.

Watching my grandmother slowly decline from heart disease and diabetes was eye-opening. She had a medicine cabinet filled with prescriptions—half of them treating side effects from the others. She had smoked for years, ate whatever was cheap and easy, and rarely exercised. It wasn’t just her—it was generational. My grandfather died when my Father was 14 of a heart attack. My Father struggled with heart disease, he had 2 heart attacks and a triple bypass before the age of 50. He passed just a few years ago, he was in his mid sixties. My mother's family all struggled with addiction and died as a result of it.

That’s when I realized I had to break the cycle.

The Fitness Competition That Changed My Life

At 32, I knew I needed something drastic to truly understand nutrition and fitness. So, I signed up for a fitness competition.

This meant 16 weeks of intense training, structured eating, and learning how to properly fuel my body. I hired a coach, followed the plan to a T, and completely transformed my physique. In my first competition, I placed 1st in novice and 3rd overall in bikini.

A huge part of my success during that competition was because of my incredible coach and his guidence. In those early weeks when I was sacrificing so much—sticking to the meal plan, pushing through workouts, and not seeing immediate results—he reminded me to trust the process and trust him. It wasn’t easy, but his encouragement kept me going. And sure enough, the results came. That experience taught me one of the most valuable lessons I carry with me to this day: progress takes time, but consistency and trust will always pay off.

Most competitors hate the strict discipline, but I thrived on it. I finally understood how food wasn’t something to restrict—it was something to use. Nutrition and movement weren’t about punishment; they were about power and results

That competition was over a decade ago, but the discipline I gained became my lifestyle. Today, I don’t train for a stage—I train for me. To stay strong. To stay mobile. To prevent disease. To feel my best.

This was the 1st Time I invested in myself and It has changed my life. Twelve years later and I am still living the lifestyle.

During that journey, I also learned the importance of quality supplementation—because let’s be honest, getting enough protein from food alone can be a challenge, especially when training at that level. One of the best tools in my nutrition arsenal was Isagenix protein. It provided the high-quality protein my body needed to recover, build muscle, and stay fueled without unnecessary fillers or junk ingredients. Even now, years later, I still incorporate it into my routine because it’s convenient, clean, and effective. Whether you’re training for a competition or just trying to nourish your body properly, having the right supplements can make all the difference.

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What You Need to Know About Nutrition (Without the Nonsense)

I won’t overwhelm you with crazy diets or conflicting advice. Nutrition is actually pretty simple when you strip away all the noise.

1. Eat Real Food

If it grew from the ground, swam in the ocean, or walked on land (before being ethically sourced, of course), it’s probably good for you. Fruits, veggies, protein, and healthy fats—your body wants these things.

2. Your Organs Need Specific Nutrients

Food isn’t just about energy; every nutrient has a job. Eating a variety of colorful vegetables isn’t just for aesthetics—it directly supports different organs:

• Red veggies (tomatoes, beets, red bell peppers): Support heart health

• Orange & yellow veggies (carrots, sweet potatoes, pumpkin): Help with digestion & vision

• Green veggies (spinach, kale, broccoli): Aid liver detox & cell function

• Purple & blue veggies (eggplant, purple cabbage, blueberries): Boost brain & nerve health

• White & brown veggies (garlic, onions, mushrooms): Strengthen immune function

3. Protein is Non-Negotiable

Protein isn’t just for bodybuilders. It’s the foundation of everything—muscles, hormones, skin, hair. It helps: Repair muscle after exercise, Prevent muscle loss as we age (aka, keeps you strong & mobile) Boost metabolism, Support recovery & immunity

How much do you need?

• Active adults: 0.54-1g per pound of body weight

• Older adults: 0.45-0.55g per pound to prevent muscle loss

• Athletes & muscle-building goals: 0.7-1g per pound

Example: If you weigh 150 lbs, aim for 80-150g of protein per day.

4. Hydrate Like Your Life Depends on It (Because It Does)

Most people walk around dehydrated, then wonder why they feel sluggish and bloated. Half your body weight in ounces is a good daily water goal.

No, coffee and wine don’t count. (Okay, maybe a little.)

5. Ditch the Guilt, Not the Food

The moment you stop labeling food as “bad,” you stop obsessing over it. Listen, I spent years in an all-or-nothing cycle—either I was all in on a strict meal plan or I was eating everything in sight because I had "messed up." That mindset will drive you crazy.

Supplementation

With the way our environment is today—depleted soil, processed foods, and high levels of toxins—it’s nearly impossible to get all the nutrients we need from food alone. Even when we try to eat a well-balanced diet, the nutrient density of our food just isn’t what it used to be. That’s why supplementation is so important—but not all supplements are created equal. Many are low quality, full of fillers, and don’t even absorb properly in the body. That’s why I trust Isotonix. Their supplements have clean ingredients and an advanced delivery system that allows for maximum absorption, meaning your body actually gets what it needs. If you’re serious about giving your body the best support possible, check out My Favorite Supplements to see what I personally use and recommend!

My Favorite Supplements

Here’s the truth: One meal won’t ruin your progress, just like one healthy meal won’t fix everything.

Eat the damn pizza. Enjoy the slice of cake at your kid’s birthday party. Just don’t make it every meal. Balance is key. And honestly? The more you nourish your body with real, whole foods, the less you’ll even crave the processed junk.

Your Body is Always Talking—Are You Listening?

If you’re constantly tired, bloated, or feeling off, your body is probably trying to tell you something. Instead of ignoring it or covering it up with energy drinks and caffeine, start paying attention to how you feel after you eat.

• Do you feel sluggish after certain meals?

• Are you always craving sugar at night?

• Does dairy make you feel like you just swallowed a balloon?

These little signals are gold when it comes to figuring out what works for you.

I used to think it was normal to feel bloated and achy all the time. Turns out, I was just eating things my body hated. Once I made adjustments—swapping processed foods for whole foods, cutting down on sugar, and prioritizing nutrients—I felt like a completely different person.

Final Thoughts (AKA, My Simple Nutrition Mantra)

• Eat real food.

• Drink more water.

• Get enough protein.

• Move your body.

• Enjoy your damn life.

It doesn’t need to be complicated. It just needs to be consistent.

Now, go eat something that makes you feel good—and no, I don’t mean a whole sleeve of Oreos (even though I won’t judge).