My Personal "Back to Basics" Approach to Fueling My Body with 80/20 Rule!

Happy Sunday! I often get asked about my diet, especially with all the buzz around our recent Protein Challenge! Congratulations, Deborah, for being the Winner! Your sparkling protein is on its way to you!

What's even more relevant right now is that I'm currently traveling, and I'm incredibly grateful to have my foundational habits to stick to, including my nutrition. It makes such a difference!

So, for today's reflection, I wanted to open up and share my personal "food philosophy" and what a "regular" day of eating looks like for me.

It's all about my 80/20 rule: consistently hitting my non-negotiables about 80% of the time, leaving room for life's flexibility in the other 20%.

Here’s the thing: my lifestyle, including my approach to food and fitness, is genuinely back to basics. There's nothing extraordinary, nothing extreme, nothing too much of anything—just simple, foundational nutritional concepts that I live by every single day. Even when I'm on the go, I do my best to stick to it, packing healthy snacks and supplements from home to maintain that nutritional base.

👉 Btw, here are fun tips for 'healthy snack on the go'.

So, let me walk you through a typical day for me. This "regular day" is truly the foundation of how I operate.

My High Metabolism & Why It Matters! 🔥

First, a little about my body: my metabolism is pretty high! Over the last few years, I've really focused on strengthening my body and improving my balance. I've definitely toned up, which means my body temperature is higher, and yes, my metabolism is revving! I eat more now than I used to, and it's backed by science: current data shows that people who lose weight and keep it off tend to eat more and move more [1].

This brings me to my #1 recommendation for all of us: don't just focus on a specific diet OR a specific exercise plan in isolation. Instead, take a holistic approach. Build up your muscles, because being strong actually raises your basal metabolic rate (BMR) or resting metabolic rate (RMR). This means you burn more calories at rest – giving you more freedom to enjoy more food! Win-win! 🎉

A Day in My Eating Life ☀️

When I wake up, my high-metabolism body is definitely looking for calories. While many people prefer to fast (which is totally fine, every body is different!), I eat quite a bit!

 * Morning Fuel: I start with lots and lots of water. Consistent hydration throughout the day is crucial for metabolism, energy, and even appetite control [search result 1, 2, 3]! Then, it's my pomegranate tea and banana. After my workout, I immediately have my Shaklee Life Shake (it's been my go-to for 16 years! This isn't just a protein shake; it's a clinically proven, non-inflammatory blend packed with 20g of high-quality protein, 6g of fiber, prebiotics, digestive enzymes, and 24 essential vitamins and minerals designed for overall vitality and satiety [search results 1, 2, 3]). After a shower, I'll grab my coffee and a Shaklee chocolate coconut snack bar, often with a handful of raw, unsalted nuts. Why raw? I'd rather save my "calories" for later in the afternoon tea! 😉

 * Mid-Morning/Lunch Prep: For a snack, I might have Greek yogurt with chia and flaxseeds. If I know I need more calories that day, I'll add extra milk and nuts.

 * Late Breakfast / Early Lunch (around 11 AM): This is usually my delicious, nutritious "dagger's breakfast" – toast with avocado or hummus, topped with a fried egg and lots of cilantro. This meal is a fantastic protein boost from the egg, and even the hummus and toast contribute! Honestly, on regular days, I'm pretty boring... it's the same thing! Consistency is key for me.

 * Late Afternoon Fuel: Later in the afternoon, I'll often have a pre-prepared meal, especially since work has gotten busy. I love lots of greens with quinoa and a lean protein like chicken or chicken sausage. Often, these are leftovers from previous days – easy and efficient!

 * Early Dinner (4:00-6:00 PM): My dinner is usually quite early and often consists of very similar Mediterranean-style foods, sometimes including fish. After that, I love to unwind with a cup of tea. If I indulge in sweets, it's a tiny, two-thumb-size bite. All the sweets in my house are tiny! This is also when I love to invite friends over for free social tea-with-me time. ☕🍰

 * Evening Snack (Pre-Bed): My "late dinner" is really more of a snack. I love my fruit in the evening – lots of reds and purples! Sometimes I'll grab a piece of fruit mid-afternoon for a pick-me-up too. I might also enjoy nuts or another Shaklee shake. My body really likes this! The data supports it too: having clean protein before bed assists your body in restoration, replenishment, and rejuvenation overnight, as protein is the best macronutrient to support these vital processes [2, 3].

And that, my friends, is how I eat on a regular basis! Of course, my greens change, my specific protein sources change, and my fat intake varies slightly, but what really doesn't change is the overall amount and structure of my eating and training.

The Wellness Vortex "Best Diet for Me" Framework: Source, Balance, Timing 🕒

What truly guides my nutrition (and when I talk about Food/Nutrition Pillar in my Wellness Vortex signature program) is this: all effective diets boil down to three basic principles:

 * Source: Where do your macronutrients come from? I focus on vegetables and clean proteins like fish or poultry.

 * Balance: How much of each macronutrient? My balance is very similar day after day, ensuring I don't over- or under-consume any of the macros crucial for daily nutritional intake.

 * Timing: When do you eat them? My timing is pretty much always the same, even when I'm traveling or on the go.

Beyond these, remember that true wellness is holistic: getting ample micronutrients, supporting your gut health, managing stress, and ensuring quality sleep are also non-negotiable habits that allow your metabolism to truly thrive.

👉 Check out more about what we get wrong about nutrition

Feeling a little overwhelmed by all these details?

No worries at all! I've been exploring this for a long time, and as a coach, it's my job to know the ins and outs. But for a general, strong start, you can simplify it to these basics:

 * Eat the rainbow on your plate. 🌈

 * Prioritize protein at every meal. 💪

 * Choose your veggies (especially dark greens!). 🥦🥬

 * Add smart carbs and healthy oils. 🥑🍚

My friends, if you have any questions about fueling your body, building consistency, or anything else, explore the links and talk to me if you need anything!

Plus, do not forget fitness!