4 Simple Nutrition Changes for a Healthier You

Transforming your health starts with what you put on your plate. As a personal trainer, I’ve seen how small dietary tweaks can lead to big results. Here are four things to ditch from your diet and three key additions to fuel your body for optimal performance and well-being.

What to Remove from Your Diet

1. Seed Oils
   Say goodbye to oils like canola, soybean, and vegetable oil. These highly processed oils are often loaded with inflammatory omega-6 fatty acids, which can throw your body out of balance. Swapping them out can reduce inflammation and support better overall health.

2. High Fructose Corn Syrup
   Found in many sodas, candies, and processed snacks, high fructose corn syrup can wreak havoc on your metabolism and liver. Cutting it out helps stabilize blood sugar and reduces cravings for unhealthy sweets.

3. Artificial Sweeteners
   Aspartame, sucralose, and other artificial sweeteners may seem like a guilt-free way to satisfy your sweet tooth, but they can disrupt gut health and even trick your body into craving more sugar. Ditch them for natural alternatives.

4. Highly Processed Foods
   Foods that don’t resemble anything found in nature—like packaged snacks, fast food, and pre-made meals—are often packed with additives, preservatives, and empty calories. Reducing these helps your body thrive on real, nutrient-dense foods.

What to Add to Your Diet

1. High-Quality Animal Protein
   Incorporate proteins like grass-fed beef, free-range chicken, wild-caught fish, and eggs. These provide essential amino acids to build muscle, repair tissues, and keep you energized for your workouts.

2. Healthy Carbohydrates
   Focus on carbs from natural sources like fruits, high-fiber grains (quinoa, oats, or brown rice), and honey. These provide steady energy without the blood sugar spikes of refined carbs, keeping you fueled for your training sessions.

3. Nutrient-Rich Fats
   Embrace fats from animal sources like butter, ghee, tallow, and ground beef, as well as plant-based options like olive oil and coconut oil. These healthy fats support hormone production, brain health, and sustained energy.

Take the First Step

Making these changes doesn’t have to be overwhelming. Start by replacing one item at a time—swap seed oils for olive oil, or trade sugary snacks for fresh fruit. Your body will thank you with more energy, better focus, and improved performance in the gym. Ready to take your fitness and nutrition to the next level? Contact me for personalized training to support your goals!