Eat Better: 3 Simple Pillars to Success

“I really need to start eating better.”

I’ve heard this countless times. But when I ask people what that means to them, it’s not quite clear. It seems like every summer there’s a new fad diet our friends are trying or a trend on TikTok about the “BEST” or “WORST” foods.

Let’s stop over-complicating things and focus on building systems we can sustain for years to come.

Here’s my simple, 3-point framework for considering and improving your food habits.

1) Eat the right AMOUNT of food

Yep. Good old calories. This is the key driver of your body weight.

Ultimately, the number of calories you consume vs. the number of calories you burn determines weight loss (or gain).

It's like a bank account — money in vs money out, and your final balance is your weight.

The only trouble is, unlike money, calories are far easier to deposit than they are to withdraw.  😉 (Especially in our culture of calorie-dense foods)

That’s why if you want to lose weight, you need to change your food habits, not simply exercise more. You can’t outrun a fork. (More on that next week!)

2) Eat the right BALANCE of food

We’re talking macros here. These play a big role in your body composition (muscle vs. fat)

Believe it or not, you CAN lose weight from eating nothing but Twinkies and Honeybuns (as long as you're in a calorie “deficit” — burning more calories than you consume).

BUT, not all calories are the same. Macronutrients or "macros" are the building blocks of food. Protein, Fat, and Carbs — your body NEEDS all of these to survive (yes, the demonized "carbs").

The trick is getting these macros in the right proportions to support what our body needs.

In my group coaching program, The BROTHERHOOD, I teach men how to track their food every day to ensure they hit the correct balance of calories and macros. As they start tracking their food, they are surprised to discover how much our typical food and snacks are packed with fats and carbs.

Significantly increasing protein intake is important regardless of whether you’re trying to build muscle or lose weight.

40/30/30 ratio

This is typically a good ratio to start with:

• 40% carbs,

• 30% protein

• 30% fat

🚨 By the way, there are only TWO DAYS LEFT to SAVE $401 on the Q3 Brotherhood group. If you plan to join us, jump on that before Monday, June 1.

3) Eat BETTER Food

Less junk food, simpler & better ingredients.

After “macroingredients,” you have “microingredients” — vitamins and minerals. These affect your body’s overall performance, immune health, and energy.

You can get the correct number of calories and even balance your macros by eating at McDonald’s and drinking Diet Coke, but that doesn't mean that those foods are great for your overall health.

I'm NOT going to be telling you that you can never look at a donut again, or that you can’t eat out. I’m a big believer in building habits we enjoy and can stick with throughout the seasons of life.

I had chicken nuggets the other day and they were yummy.

But focusing on eating less processed food and more whole foods, (whole grains, meat, dairy, fruits, and vegetables) will not only make it way easier to hit your goals, but also make you healthier in general and naturally provide most of the vitamins and minerals you need.

80/20 rule

I like the “80/20” rule. Limiting your "junk food" intake to about 10-20% of your calories (while balancing your macros) feels more sustainable for most people and helps you enjoy life while hitting your goals.

See? I told you this is a simpler way to think about food.

Start paying attention to these three pillars in your food habits, and you’ll be WAY healthier than you were before.

Cheering you on,
-Coach Cody 💪🏼🖤

Verse of the Week

PS - I help busy men ditch their dad bod.

Men in The BROTHERHOOD (my group coaching program):

• Build lean muscle

• Lose up to 20 lb.

• In 12 weeks

• At home with simple equipment

• In just 30 minutes per day

I also offer a limited number of exclusive 1:1 coaching engagements for busy executives who value efficiency and privacy.

Book a fitness strategy call to see if we should work together.