Most people ask this question without really knowing what they mean. - Healthy compared to what? - Healthy in what amount? - Healthy in what overall pattern? There is no single food that determines your health. Some foods are more nutrient dense. They contain more protein, fibre, vitamins, and minerals per calorie. Some foods are less nutrient dense. They are higher in calories, lower in fibre, and easier to overeat. That does not make one “good” and the other “bad.” It just means they play different roles in your diet. Health is built on patterns, not individual meals. A simple way to think about it is the 80:20 rule. Around 80% of your intake coming from whole, minimally processed, nutrient dense foods. Around 20% from foods you enjoy that may be lower in fibre or micronutrients. When your baseline is strong, flexibility does not undo your progress.It often improves it. It reduces restriction. Its lowers the risk of binge and guilt cycles. It makes the structure easier to maintain long term. Flexible systems are more sustainable than rigid ones. That is how changes stick. Instead of asking, “Is this healthy?” Ask, “Does this fit into my overall structure?” If most of your meals include: - A clear protein source - A source of fibre - Mostly whole foods - Adequate hydration Then you are building a solid nutritional foundation. Zoom out and look at patterns, not moments. Health is not a single decision. It is a consistent structure.

It’s a simple lesson, but an important one. Hydration impacts focus, mood, digestion, and training performance. Even mild dehydration can reduce concentration and increase fatigue. Most people wait until they feel thirsty. Which is far too late. A simple rule: - Start your day with water. - Keep a bottle near you. - Aim to drink consistently across the day, not all at once. - Avoid playing catch up in the afternoon/evening. (You’ll be up all night - change to sips when needed 2hrs before sleep) You do not need complicated strategies. Keep it simple and nail the basics.

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.

Most people don’t lose consistency because they stop caring or for lack of effort. They lose it because their plan relies on motivation, time, and ideal conditions. When work, stress, kids, or fatigue stack up, those things disappear first. Consistency improves when the plan fits real life, not perfect months, weeks or days. This is what we are going to focus on: - Less pressure. - Better structure. - Fewer decisions.