Chapter 1: The Myth of Nutritional Truths

What we believe about nutrition can significantly impact our health and well-being. For years, I held onto certain misconceptions that ultimately hindered my progress.

Image by the author on Canva.

In the past, I was staunchly against consuming fruits. My aversion stemmed from a variety of reasons, primarily revolving around a set of beliefs I adopted to counteract conventional eating habits. I was captivated by the notion of living like a paleo-inspired athlete.

I embraced these so-called "nutritional truths" because they seemed convincing. After all, our genetic makeup is similar to that of our ancestors, who likely encountered fruit infrequently. I was enamored with the idea that meat consumption was the key to strength, as acquiring it required significant effort.

During that time, I would often compare apples to candy bars, claiming the body could not discern between the two. I shared various facts regarding the processing of modern fruits and their potential negative health impacts. An excerpt from a blog I wrote during my low-carb phase illustrates my mindset:

“Many people consume an apple as a dessert out of obligation rather than desire. They believe they must eat fruits and vegetables to be 'healthy.' In reality, apples are laden with sugar, selectively bred for taste, and offer little nutritional value, akin to a candy bar. I even recall a biblical story that depicted an apple as the source of humanity's downfall.”

This mindset led to erratic fluctuations in my caloric intake, energy levels, and mental health as I tried to avoid an entire food category that is actually beneficial for us.

Today, I rely on straightforward, evidence-based nutrition strategies to maintain my health. My current diet is high in protein, moderately high in carbohydrates, and lower in fats, filled with enjoyable, nutritious foods, including fruits and vegetables, as well as beloved starches like rice.

Image by the author on Canva. Link to Nutrition Skills Guide.

Gaining this nutritional awareness was a challenging journey. I had to repeatedly determine what constituted a healthy diet while navigating through extensive information from reputable professionals, each with differing views on carbohydrates, fats, red meat, and sugar.

The turning point came when I became a personal trainer and fitness coach. In this role, I assisted others in managing their diets, adhering to industry standards while respecting my limits. I focused on providing general advice and sound nutritional principles rather than prescribing specific diets. I turned to industry leaders like Dr. John Berardi, Layne Norton, and Tom Venuto, discovering that carbohydrates were not the enemy.

In fact, they never were.

The real issue lay in excessive caloric intake from highly palatable foods, combined with a modern lifestyle characterized by excess, comfort, and inactivity. Misinformation proliferated, as individuals gravitated toward paleo, low-carb, keto, and Atkins diets in hopes of addressing their weight issues.

While these approaches might yield short-term results, as I experienced, they often entail avoiding junk food and consuming fewer calories overall. Some individuals find enjoyment in such restrictive diets, gaining a reputation for their discipline and consistency.

However, these methods rarely lead to long-term success, often resulting in frustration and a return to "normal" eating patterns—fast food, pizza, sweets, and whatever else is tempting at the moment. Eating these foods isn't inherently abnormal, nor is avoiding entire food groups a sustainable solution for weight loss.

Feelings of guilt and frustration are common in the fitness realm. I witnessed this daily as a trainer and often had to steer clients away from restrictive diets or encourage them to pursue their goals without resorting to the latest fad, such as fat freezing.

Through this journey, I discovered the significance of coaching, which emphasizes mindset and beliefs and their effects on behavior. I shifted my focus away from the intricacies of nutritional science, as the research consistently indicated that a caloric deficit leads to weight loss. Emphasizing higher protein intake while incorporating weight training facilitates fat loss. Adding movement accelerates the process, allowing individuals to achieve their ideal weight and positively alter their muscle-to-fat ratio.

How Coaching Works

Fitness and nutrition coaching transforms the relationship from trainer/client to coach/coachee. This shift isn't merely a change in title; it introduces a new dynamic in how individuals approach their training and nutrition plans. A coach can perform assessments, design workout programs, and create macronutrient eating plans, but the key distinction lies in collaboration. The coachee plays an active role in shaping their plan.

Instead of a directive approach of "do this and eat that," the conversation shifts to “what do you think about this?” and “how do you feel about that?” Most crucially, it centers around “what would you like to do?” and “what foods do you enjoy?”

This subtle shift is profoundly impactful.

It represents the culmination of behavior change, acknowledging that change is personal—something we all strive for while simultaneously resisting. We need to understand what to change and how to effect that change, but most importantly, we must believe we can achieve it and ultimately act on it.

If you're interested in developing better eating habits, consider participating in my 28-Day Nutrition Skills Challenge. This story contains affiliate links, meaning I receive a small commission from your purchases at no extra cost to you. If you'd like to join Medium, you can use the link below. For just $5, you'll gain access to all my stories, reviews, and insights on leading a high-performance lifestyle.

Chapter 2: Nutritional Assessment and Awareness

In understanding our nutritional landscape, it’s essential to assess our current habits and beliefs.

This video, "Ch 16 Nutritional Assessment Process," provides insights into evaluating your dietary practices for better health outcomes.

Chapter 3: Decoding Nutrition Labels

Understanding how to read nutrition labels is crucial for making informed food choices.

Check out the video, "How to Read a Nutrition Facts Label," to enhance your knowledge and empower your dietary decisions.