If I had to restart my nutrition journey again, this would be the roadmap I'd follow.

Nutrition is a big topic.

It's also misunderstood in many circles.

After 14 years in fitness, I’ve found that perfect meals aren’t needed for progress.

You need to be consistent.

For many overachievers, consistency = perfection.

But when I say consistency, I mean imperfect action.

Actions that are done over time will compound and yield big results.

It's not sexy.

But it works very well.

Focus on key nutrition pillars and avoid distractions. You'll see changes quickly.

Tracking your nutrition is often spoken about in the health world.

Yet, most people don't need advanced nutrition tracking (at least not long-term).

Here's how to track your nutrition correctly (analogies courtesy of Precision Nutrition).

Level One

• Create an environment for healthy eating
• Start a basic exercise program

When it comes to nutrition, your environment = success.

If you want to win with your food choices and health for life, this is a prerequisite to long-term success.

Berardi's Law dictates that what's around us, we'll eventually eat.

Always have junk vegan food around you?

You're going to eat it.

Filling your kitchen and pantry with healthy foods, like fruits and veggies, will help you, too.

To make lasting changes in nutrition, we must balance our body's needs with our mind's cravings. We should include fruits but also enjoy treats like ice cream and chips.

This is the foundation from which you work FIRST.

Pair this with easy exercises, like gym or home workouts, twice to thrice a week, and you’ll start seeing positive body composition changes.

To build a lasting nutrition foundation, create your nutrition pyramid correctly.

Level Two

• Set proper portion sizes
• Boost your exercise routine
• Plan your nutrient timing

Level two? Learn to eat the right portion sizes at the right time.

Also, gradually increase your exercise.

Most of us still eat like 10-year-olds.

We overeat.

We undereat.

We don't eat at all.

We eat all the time.

Regaining awareness of your portion sizes will move mountains for your nutrition journey.

Getting your nutrient timing right will improve your body composition. You’ll learn how to eat around your workouts. This helps you build lean muscle and reduce fat gain.

Step up your exercise to boost your body and increase lean muscle. Use progressive overload to keep improving.

Challenge yourself when lifting weights. Begin by increasing a training variable. Adjust sets, reps, tempo, equipment, frequency, or volume.

We're ramping up here.

Level Three

• Set up caloric intake amounts and advanced nutrition strategies

Level three is about tracking your calories with a nutrition app. It also helps you improve your exercise and nutrition plans.

Yet, most people do NOT need to do this forever.

According to PN, most clients won't need to be Lv2 or Lv3 clients (at least not for long).

Many of us are Lv1 clients. We want to be healthy, fit, and strong but don’t want to obsess over fitness or macros.

Calories and macros play an important role in losing and dropping body fat.

They'll help you see food differently, especially about body composition.

Tracking your food adds value. Research shows it leads to better choices.

But it can also trap you. You may feel upset about your calories, and you might also start to weigh everything you eat.

I'll contradict myself for a second.

Tracking your calories and macros can be very helpful, especially if you’ve never done it.

Yet, if you haven't mastered Lv1 or Lv2, you have no place to track your calories and macros.

Master the fundamentals.

Then, move on to more advanced levels.

That's how you create a nutrition foundation that lasts for life.

This is the nutrition roadmap I'd follow for life.

Take this and make it yours.

If you have questions, drop them below.

See you later,

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