Everything I know about using food to look better, feel better, and hopefully live longer

As a kid, my diet was an abomination. Most of my diet was fast food and processed snacks with barely any fruits or vegetables. During senior year of high school, we were allowed to leave campus for lunch. My friends and I rotated between Wendy’s, Arby’s, Taco Bell, and a bagel place. At the time I thought I was getting away with it because I stayed thin. I played a ton of soccer, so I burned everything off. In reality, I was building a foundation of bad habits that became harder to reverse the longer they continued. Knowing what I know now, it makes me cringe.

When I got to college, these habits caught up to me quickly. I stopped playing soccer, started drinking 3-4 nights a week, and my eating got even more chaotic because nobody was around to check me. In the dorms, my friends and I ate entire pizzas, pints of ice cream, and treated the dining hall like a daily all-you-can-eat challenge. During my Freshman year, I gained the Freshman 15. By the end of college, I had gained another 15 pounds on top of that. The only silver lining was during this time I also started going to the gym, so it wasn’t all fat.

After college, I started my 9-5 job and became even more sedentary. In my mid twenties I finally hit a point where I did not feel good in my body and I knew I needed something to enforce change. So I created a simple scoring system for my meals. I rated every meal from one to five based on how big it was, logged it in my notes app, and set a weekly goal. That basic awareness helped me lose about twenty pounds, and it taught me a valuable lesson. You don’t need to know much about nutrition to lose fat, you just need a method you will actually follow.

After I tasted success, I went all in on calorie and macro tracking using MyFitnessPal and I used it daily for years. I was obsessive about accuracy, even though I knew the database entries were imperfect. Around that same time I bought into the If It Fits Your Macros (IIFYM) movement, or the idea that food quality did not matter if the numbers worked out. I saved up calories all day so I could go to Olive Garden Never Ending Pasta Bowl or Red Lobster Endless Shrimp feasts at night. My friends and I called these food promos, which happened around fall each year, “eating season.”

The real wake up call for me was getting blood work done in my thirties. Even though my weight was “normal” and I was exercising a few times a week, my markers told me my diet quality was not matching what I wanted for long term health. Naturally, I reverted back to data. I began tracking my fruit and vegetable servings and building a routine around smoothies and salads. Intuitively, I knew what the research supports. Studies have found around five servings per day is linked with lower all cause mortality compared to very low intake.

At age 36, I lost my father to heart disease and became a dad myself all within the span of a year. This was a major turning point in my health journey. It forced me to start looking at nutrition (among other things) through a longevity lens instead of an aesthetics lens. I started caring about sourcing, pesticides, and the difference between conventional and higher quality options like grass fed beef, pasture raised eggs, and organic produce, when possible. As I raised food quality, processed junk naturally declined because my cravings changed.

Guiding principles of diet and nutrition

• Calories matter for weight, but food quality determines how you feel. This should have been obvious, but I was in denial for way longer than I should have been. You can brute force weight loss on paper while still eating foods that leave you inflamed, hungry, and crashing in the afternoon. Ultra processed food is engineered for overconsumption, and research suggests diets high in UPFs are linked with higher risk of obesity and cardiometabolic disease. If you want results you can keep, you need the numbers and the ingredients to work together.
• If It Fits Your Macros is not an excuse to eat whatever you want. IIFYM has a bad rap because in 2015, all these twenty something fitness influencers were posting their high protein pizza and ice cream diets and nearly everyone missed the point. These people were not eating like this 24-7. The point was that macros matter for body comp (and they still do). Protein has a higher satiety and thermic effect than carbs or fat, meaning your body burns more energy digesting it and you feel fuller. Combine this with foods you love and eating for fat loss becomes enjoyable.
• Build a lifelong diet template, not a temporary tribal identity. In 2010, I read a book called The Primal Blueprint and got paleo-pilled into thinking I needed to eat low carb like my cavemen ancestors because they were all jacked and healthy. This lasted until I found the next bandwagon nutrition philosophy. Telling yourself you will never eat gluten, carbs, or dessert again might work for a while, but for many people it creates stress and rebound behavior. I personally do better with a structure where most of my intake is clean and simple, and a small percentage is flexible.
• Treat your blood work like feedback, not moral judgment. In 2020, I got comprehensive labs drawn for the first time. My total cholesterol was 244. This was a wake-up call because I thought I was relatively healthy. But I also understood the gravity of my situation. Cardiovascular disease remains the leading cause of death, and LDL cholesterol is causally linked to ASCVD. I beat myself up initially, but now I give myself more grace. The labs were not a sign that I was neglecting my health. They were simply feedback that my inputs were not matching my goals.
• Meal timing and structure are tools for flexibility that should only help you. One of the first health books I read was called Fitness Made Simple by a guy named John Basedow who was so jacked, I thought his pic was a cartoon. It was anything but simple. The prescription was to eat six small meals per day to stoke your fat burning furnace or something. I pivoted from that to a strict 16/8 intermittent fasting protocol. Neither stuck. Now, I do not worship a specific meal count or “fasting window” like I used to. If a rigid schedule stresses you out, it is not helping.

Benefits of a sensible approach to diet and nutrition

• Having a reliable diet that helps you hit your calories and protein gives you peace of mind. When you get your calories and protein under control within a realistic and predictable routine, you gain a sense of calm around food that is hard to describe to others because so few people have it. Now, I’ve stopped wondering all day whether I am ruining my progress, because I have guardrails that I set. I literally have no fear of ever getting fat anymore. That reduces decision fatigue, lowers stress, and makes it easier to show up with more patience and focus in the rest of your life.
• Improving food quality gives you more stable energy. I used to get predictably drowsy after lunch between 2 and 3 PM every day. This started in high school and continued until my thirties. When I finally shifted away from heavy processed meals and started emphasizing nutrient dense whole foods, my day stopped having the same roller coaster pattern because whole food diets improve glycemic control. Meaning you can work, train, and parent without constantly needing another hit of caffeine or sugar to get through the day.
• A diet rich in fruits and vegetables supports better long term cardiovascular health. Large studies associate higher intake of minimally processed plant foods with lower risk of heart disease, and dietary patterns like the Mediterranean style approach are linked with improved lipid profiles and reduced cardiovascular events. The benefit of this is not just living longer. It is living with more capacity, fewer limitations, and more years where you can actually do the things you care about. All you need to do is learn to like produce. If I can do it, anyone can.
• A high-protein diet makes body composition easier to manage. Protein is the MVP macronutrient (no offense to carbs and fats). Research commonly supports higher protein intake during fat loss to preserve fat free mass, especially when combined with resistance training. This means you can maintain strength and function as you age instead of watching muscle disappear. Protein also helps you build lean mass when in a slight calorie surplus. It’s a true two-way player that excels in offense and defense. Like Deion Sanders.
• A flexible diet structure that you can use at home and at restaurants improves your social life. When you know how to order a high protein meal and avoid the obvious calorie traps, you stop feeling like you have to choose between health and relationships. You’re not scared to go to your friend’s birthday party or Thanksgiving dinner. This sounds silly but there was a time I felt like I had to choose between going to a holiday happy hour or staying lean. You can stay consistent without becoming isolated, and that is a massive advantage.

My diet and nutrition protocol

My calorie and protein targets

• Know your baseline: Establish your maintenance calorie range by tracking your calories consistently for 2–3 weeks alongside your body weight, then adjust based on weight trend, not single-day fluctuations. Don’t get stuck on formulas because how your weight responds is what matters.
• Calorie targets: Based on the above, my maintenance is around 1,800–1,900 calories. Gradual fat loss around 1,700 calories. Faster fat loss around 1,600 calories. Lean gain around 2,000 calories (I avoid going under 1,600 because I lose muscle or above 2,000 because I gain fat too quickly).
• Protein targets: Protein is your anchor macro. My minimum is 110 g per day, ideal 120 g per day. Aim for 0.8 to 1 g per lb. goal weight (regardless of calorie target) and focus on consistency, not perfection every day. Build meals around 30–40 g protein per meal and you shouldn’t have a problem.

My food quality framework

• Make at least 80% of intake high-quality whole foods. Lean meats, fish, eggs, potatoes, fruits, vegetables, legumes, etc. Reduce ultra-processed foods first, not by banning them, but by shrinking frequency and portion. Cravings often decline naturally once your diet is anchored in real food.
• Upgrade sourcing where it matters most. I opt for grass-fed ground beef, pasture-raised eggs, high-quality dairy, and organic berries and produce when feasible because I consume these foods frequently. Don’t stress about this. The goal is cumulative improvement, not perfection.
• Use your body as feedback. If a food consistently makes you feel inflamed, sluggish, wrecks your digestion, or negatively impacts labs, it’s not a debate. It’s data. Even “healthy” foods can be problematic. Be especially mindful of foods like gluten, dairy, high added sugar, and high saturated fat.

My daily meal structure

• I eat two or three times per day depending on schedule and hunger. I skip breakfast if I’m not hungry. I often eat my first meal between 10–11 AM after waking between 6–7 AM. I use meal templates to reduce decision fatigue (more on this below).
• Use meal templates to reduce decision fatigue. I tend to keep breakfast and lunch lighter (around ~400 calories with emphasis on protein). This allows for more flexibility at dinner which can be larger with more carbs and fats, while still containing 30–40 g protein allowing me to hit my daily target.

My go-to meal templates

Breakfast options (5-minute defaults)

• Berry protein smoothie: Current recipe is 1/3 of an OWYN protein shake, 4 oz. kefir, grass-fed beef protein powder, fiber powder, frozen berries, oats, chia seeds, ground flaxseed, and water in a single-serve blender. It’s simple, nutrient dense, gluten-free, easy to digest, and high protein.
• Yogurt bowl: Plain Greek yogurt, fiber powder, grass-fed beef protein powder, mixed berries, ground flaxseed, walnuts or pumpkin seeds. This is essentially the same ingredients as my protein smoothie, but in a different format for variety so I don’t get bored eating the same thing every day.
• Add some fruit and a protein “booster” (optional): Often, I’ll eat a piece of fruit like a banana, half an apple, or a tangerine plus some grass-fed beef jerky, protein bar, or something similar to add a few more grams of protein and satiety for relatively few extra calories.

Lunch options (light and controlled)

• Quick, one-pan meal template: I like to have this “salmon fried rice bowl” on speed dial that I can whip up within 15 minutes. Eggs + spinach + wild-caught pouch salmon + extra vegetables + leftover rice. This is fast, nutrient-dense, and high in protein. I’ll usually add kimchi for extra probiotics (optional).
• Light option when dinner will be big: Sometimes, when I’m really short on time or know I’m going to have a big dinner, I’ll have a protein shake or some bone broth with carrots + hummus on the side. I treat this more like a protein-supporting snack rather than a full-blown meal.
• Healthy leftovers: If the previous night’s dinner was high-quality protein and vegetables or starch, this becomes a no brainer lunch with zero thinking or effort. If it’s not enough, I’ll just eat a piece of fruit or cup of bone broth alongside it. Quick and easy win.

Dinner options (protein-forward with flexibility)

• Order or cook a large serving of lean protein (chicken, steak, fish) plus vegetables. This is the base of the meal. I’ll add starchy carbs intentionally. Beans or potatoes can be a solid option, and rice or pasta can fit depending on my current goals and activity level.
• Example: rice bowl template (my go-to is Mexican-style). Ground beef + black beans + rice (moderated) + lettuce + onions + avocado or guacamole. The key is to prioritize protein and veg volume. You can swap seasonings and veggies or starch to easily convert to an Asian or Italian dish.

My restaurant strategy (how to stay on track in real life)

• If you know a restaurant dinner will be heavy, don’t starve yourself all day. Keep earlier meals lighter, but protein-focused so you don’t arrive ravenous. Accept that restaurant meals are imperfect and move on. Consistency across weeks matters more than one night.
• Decide your “win condition” before you arrive. For example, hit 40 g protein with a side of veggies and order something healthy that I’ll still enjoy. Choose meals where protein is obvious and portionable, e.g., steak, chicken, fish bowls or salads, order extra protein if needed.
• Decide your limitations before you arrive. For example, avoid ordering fried appetizers and sugary dessert by default. If they show up at the table, treat them as “taste, not a course.” Skip alcohol if it derails appetite or adherence. These days, l rarely drink (maybe 1-2 drinks every 2-3 months).

Recommendations

Tracking tools

• Cronometer: One of my favorite nutrition trackers that stands out because it analyzes your micronutrient intake in addition to calories and macros. Its database can be limited at times and include inaccurate entries, so be sure to validate your entries and create custom foods for staples. I upgraded to Gold for photo and voice logging capabilities.
• AI-based nutrition tracking: You can also track calories and macros “with AI,” which reduces friction and makes it easier to estimate intake via voice chat or photos without manual entry. Easier logging means better long-term adherence. You can use any AI chat (ChatGPT, Claude, etc.), or if you want a dedicated app with built in coaching, Alma is a good one.

My grocery list (current daily staples)

• Equip Prime Protein (grass-fed beef protein powder): A protein powder I use in smoothies and yogurt bowls to help me hit 110–120 g per day without cooking all of it. Good choice if you want a dairy-free option. The chocolate mint flavor is one of the best-tasting protein powders I’ve ever had (including whey protein options).
• OWYN protein shakes: Even though I use protein powder daily, I like to have ready-to-drink protein shakes as a quick on-the-go option to help remove friction and stay on track. I’ll often just dump one of these into a Dunkin’ iced coffee during busy weekend mornings. This brand is a clean, plant-based, dairy-free option.
• Coconut water (base for smoothies and protein shakes): A convenient liquid base that improves taste and makes smoothies easier to drink. It adds a small amount of calories and carbs to your drink, but it works well post-exercise or earlier in the day due to natural electrolytes.
• Frozen berries: A dead simple way to add fruit polyphenols and flavor without complicated prep. Frozen berries are easy, consistent, and typically less wasteful than fresh. Also lower in sugar than many other fruits, so you don’t really need to worry about overeating them.
• Plain Greek yogurt or kefir: A high-protein staple for quick meals. Use nonfat if you’re worried about calories, but even low fat is a good option as long as you don’t get the sugary flavored versions (just sweeten with real fruit). With dairy, always monitor digestion, skin, congestion, or inflammation symptoms.
• Walnuts, pumpkin seeds, chia seeds: Easy add-ons for texture, satiety, and micronutrients. They can push calories up quickly, so portion control matters if fat loss is your goal. But these are great sources of healthy fats and eating these has improved my blood work more so than many other foods.
• Grass-fed beef jerky or chicken sticks: Yes, these are processed foods, but also convenient protein boosters for busy days. Look for options with lower added sugar and cleaner ingredient lists, since there are a ton of options nowadays, some better than others.
• Bone broth: A light, comforting option that can support collagen, protein intake and make a low-calorie lunch feel more substantial. Since I love miso soup, I like to add turmeric powder, miso paste, and seaweed to improve the taste and nutrient profile.
• Wild-caught salmon: A high-quality protein source associated with beneficial omega-3 intake, which is linked to cardiovascular benefits in many studies. It’s also very inexpensive and available everywhere. I buy the Chicken of the Sea pouches in bulk on Amazon.
• Grass-fed ground beef, pasture-raised eggs, organic produce: Options I adopted as my focus shifted toward longevity. The practical approach here is to prioritize upgrades on foods you eat most frequently and foods where sourcing may meaningfully change fatty acid profile or pesticide exposure.

Conclusion

Most people think their nutrition problem is a knowledge problem. They believe if they just find the right macro split, the perfect fasting window, the secret food, or the best tracking app, everything will finally click. I fell into this trap for years. But the real problem is usually simpler: you don’t have a protocol that survives real life. The moment stress hits, travel happens, a dinner invite comes up, or energy dips in the afternoon, your plan collapses. And no piece of information, no matter how revolutionary, will save you.

What changed my trajectory was going from “trying to be good” all the time to following a basic system: a calorie range I understand, a protein target I protect, and high-quality foods that are simple, convenient, and that I actually enjoy (whether I’m at home or away). Once those foundations are in place, you stop needing constant motivation. You stop negotiating with yourself every day. Not every day is perfect, but your misses are smaller and less frequent, which keeps your body and blood work moving in the right direction.