Start by prioritising two things. Protein. Fibre. Protein supports muscle, recovery, strength and appetite control. It helps maintain lean tissue when training or dieting. It also increases satiety, which makes appetite easier to manage. Fibre supports digestion, blood sugar stability, and fullness. There are two main types. - Soluble fibre slows digestion and helps stabilise blood sugar. You’ll find it in oats, legumes, fruit, chia seeds and psyllium. - Insoluble fibre supports gut movement and regularity. You’ll find it in whole grains, vegetables, nuts and seeds. Most people under eat protein and fibre. A simple rule: Include a source of protein and a source of fibre at every main meal. You do not need perfect numbers. You need consistent priorities.

This applies to training, nutrition, movement, sleep, or recovery. One focus at a time is how consistency is built.