There’s more information about nutrition than ever before, and yet people are more confused than they’ve ever been.

Carbs are bad.
No, fats are bad.
No, don’t eat for 16 hours.
Actually, only eat meat.
Or don’t eat meat at all.

It’s endless.

And most of it is nonsense.

Not because there’s no truth in any of it, but because it’s all taken to extremes, packaged up, and sold as the answer. That’s the real problem. Most people don’t need a better diet, they need to stop listening to bad advice.

I’m not a nutritionist, and I’m not going to pretend to be one. You can get detailed breakdowns of macros and micronutrients from people far more qualified than me. What I want to give you is something more useful, a way to actually think about food that works in real life.

Start With Protein, It Solves More Than You Think

If there’s one thing I focus on first, it’s protein. Not because it’s trendy, but because it does the most. It builds, repairs, and maintains your body, muscle, skin, bones, everything. It’s fundamental.

There’s also a really simple, practical reason for prioritising it. It’s hard to overeat. You can sit and eat ultra-processed food all day without thinking, but try doing that with lean protein and you’ll slow down pretty quickly. That alone solves a lot of problems for most people. That’s why it’s the base, not because it’s magic, but because it works.

Carbs and Fats Are Just Fuel

This is where people get tied in knots. Carbs get demonised, then fats get demonised, then carbs are back in, then fats are the problem again. The reality is much simpler than all of that.

They’re just fuel.

I tend to think of carbs like jet fuel. Fast, explosive, great for performance. Fats are more like diesel, slower burning, steady, and they keep you ticking over for longer.

Neither is good or bad. Too much fuel and you’re carrying excess weight. Not enough and you won’t perform. It’s that simple.

Personally, because of how I train, I perform better on higher carbs and moderate fats. But that’s me. I’ve got friends who feel far better on lower carbs and higher fats. That’s the bit most people miss. There isn’t one way, there’s your way, and the only way you find that is by actually trying things for a few months at a time and seeing how you respond.

Diets Don’t Work, Habits Do

This is where people fall into the trap. Twelve-week diets, starving yourself lean, looking great for a short period of time, then going straight back to old habits and wondering why it all comes back.

It always does.

Because nothing changed.

You didn’t build anything, you just followed something.

If you want this to last, you have to find a way of eating that you can actually stick to. Not for a few weeks, for life. And that means it has to fit your lifestyle, your training, your family, everything.

What This Looks Like For Me

I keep things simple. Most days I eat very similar meals, not because I have to, but because it removes friction and decision-making. My protein and fats stay fairly consistent, and my carbs go up or down depending on what I’m doing.

If I’m running, I’ll have oats, honey, maybe a banana beforehand. That’s my jet fuel. If I’m not training, I don’t need it.

The rest of the day is built around simple food, eggs and sourdough, venison mince with sweet potato and vegetables, chicken or beef with rice or potatoes at dinner, and Greek yogurt before bed. It’s not complicated, and more importantly, I enjoy every single meal. I’m not sitting there eating plain chicken and broccoli pretending I like it, because that never lasts.

Eat Better Food, Not Just “Diet Food”

This is a big one that gets missed. Diet food and healthy food are not the same thing. You could get lean drinking diet coke all day, but that doesn’t make it healthy.

That’s where people get confused.

My diet is about 90% whole, single-ingredient foods, not because I’m obsessive, but because I feel better. My energy is better, my focus is better, my training is better. That’s the goal. Looking good comes from that, it’s a byproduct, not the only outcome.

Leave Room For Life

I don’t eat perfectly, and I don’t try to. I eat out, I enjoy food with my family, I’ll have desserts. That’s part of life.

I call it feasting, and it has a place.

Because it’s not what you do 10 or 20% of the time that matters most, it’s what you do the other 80%. That’s what compounds over time.

Calories Still Matter (Even If People Don’t Like It)

This is where people get emotional, but it doesn’t change the truth. Eat more than you burn and you’ll gain weight. Eat less and you’ll lose it. It really is that simple.

That doesn’t mean all calories are equal for health, but in terms of weight, the principle holds.

Think of it like money. If you overspend at the weekend, you don’t panic or punish yourself, you just spend a bit less during the week. Same with food. I’ll often keep small, higher-calorie foods in my diet like dark chocolate or peanut butter, and if I’ve overdone it slightly, I’ll just pull those out for a few days. No drama, no extremes, just adjustment.

Final Thought

Nutrition isn’t complicated. It’s just been made complicated because simple is hard to sell.

Most people don’t need another diet. They need to stop chasing extremes, stop listening to bad advice, and start doing the basics consistently. Eat good food, fuel your body properly, pay attention to how you feel, and stick to it long enough for it to matter.

That’s it.