Forget the Trends—Master These 3 Nutrition Basics Instead
Most people overcomplicate nutrition.
They get overwhelmed by trendy diets, emotional food decisions, and quick-fix promises.
The truth? Nutrition doesn’t have to be scary or complicated.
When you focus on these three pillars, everything gets simpler—and more effective ↓
1. Calories in vs. Calories out
Most people misunderstand where their energy goes.
Here’s how your body burns calories:
Basal Metabolic Rate (BMR): 70% – The calories needed to keep you alive, even if you’re lying in bed.
Non-Exercise Activity Thermogenesis (NEAT): 15% – All the unconscious movement you do, like fidgeting or typing.
Thermic Effect of Food (TEF): 10% – Calories burned digesting your meals.
Exercise: 5% – Yes, it’s the smallest contributor.
What this means for you:
- If your day involves sitting, driving, and relaxing on the couch, your calorie needs are low.
- But if you’re an athlete training for 5–6 hours daily, you’ll need far more to fuel your body.
That’s why killing yourself on the treadmill isn’t the flex you think it is.
2. Quality of food
Not all calories are created equal. To optimize your nutrition, prioritize:
→ Protein: Aim for your goal body weight in grams daily.
→ Healthy fats: Think avocado, olive oil, or salmon.
→ High-quality carbs: Vegetables, whole grains, or sweet potatoes.
What to avoid: Foods that spike your blood sugar and leave you drained—like candy or processed junk.
3. Habits matter most
Your nutrition habits make or break your progress. Here’s how to nail the small things that add up:
→ Slow down and chew your food - aim to create a paste before you swallow.
→ Set consistent meal times.
→ Don’t keep trigger foods in the house—if it’s there, you’ll eat it.
The Bottom Line:
When you master these three pillars, nutrition stops feeling like a struggle—and starts feeling like freedom.
Focus on the basics, and you’ll see results without ever feeling like you’re on a diet.
Coach M
PS. Whenever you are ready, here are some ways I can help you:
#1: Ready to learn more about how M PERFORM can help you achieve your health and performance goals? Click here to learn more about how we can help you achieve your goals.
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