Nutrition: The Second Pillar of Health
In my last article, we explored how exercise is the single most powerful tool we have to slow the biological effects of ageing. But we all know it’s not the only one.
In my humble opinion, there are three foundational pillars to health and longevity: exercise, nutrition, and sleep. But these aren’t the only contributors to health span and life span—there are other pillars I like to call sub-pillars, including stress resilience, purpose, social connection, and environment, all which matter greatly—but we can only focus on so much at once. It’s easy to become overwhelmed and so in my own life, and in my coaching practice, the big three always come first. If we can get these ones right, the others are easier to deal with.
Today, we’re focusing on nutrition.
Nutrition Isn’t About Perfection—It’s About Foundation
When it comes to nutrition, each of us has unique preferences shaped by our culture, upbringing, values, and lifestyle. I’m not here to force a single “correct” way to eat. In fact, what I love most about our wonderful world, and especially food, is the variety of cultures we are exposed to. So instead, I want to share a few evidence-based principles and practical tools to help you make better nutritional choices—choices that align with your goals, your energy levels, and your long-term health.
Here's the good news? You don’t need to overhaul everything overnight. Small, consistent changes make a big difference.
Understanding Energy Balance
At the most basic level, nutrition is about energy: the balance between what we consume and what we burn.
Caloric Deficit: If our goal is fat loss, we need to consume fewer calories than we expend. This encourages our body to use stored fat for energy.
Energy Balance: To maintain weight, our intake should match our expenditure.
Caloric Surplus: To build muscle or gain weight, we’ll need to eat more than we burn, ideally through nutrient-dense foods.
Understanding where we are on this spectrum is the first step toward making informed dietary decisions. And remember, this isn’t about obsessing over calories. It’s about awareness and strategy.
The Macronutrient Framework
Every food we eat is made up of macronutrients: protein, carbohydrates, and fats. Each plays a distinct role in our health:
Protein: Is crucial for muscle repair, immune function, and metabolic health. Most people—especially those of us over 40—consume too little. I recommend aiming for at least 1.6–2.2g of protein per kg of bodyweight per day for most active individuals. Personally, I aim for 3g of protein per kg. Recent scientific studies show that even at these high levels of consumption, our bodies are well adapted to synthesize this amount of protein.
Carbohydrates: This is our body’s preferred fuel for exercise and brain function. We should opt for slow-release, fibre-rich carbs like oats, sweet potatoes, fruits, and whole grains.
Fats: These are essential for hormone production, brain function, and absorption of fat-soluble vitamins. Focus on healthy fats from sources like olive oil, nuts, seeds, and oily fish.
The optimal ratio of these macros depends on our goals, activity levels, and body type—but what’s important is that eating a balanced mix of all three is essential to us all.
Micronutrients: Small in Size, Massive in Impact
Micronutrients—vitamins and minerals—don’t provide calories, but they fuel thousands of physiological processes that keep us alive and well. Deficiencies can manifest in us as low energy, brain fog, poor recovery, immune dysfunction, and more.
Here are a few essentials to prioritise:
Magnesium – for recovery, stress regulation, and sleep
Vitamin D3 – crucial for immunity and bone health (especially in northern climates)
Omega-3s – for brain health, anti-inflammation, and heart function
Iron – for oxygen transport and energy
B vitamins – for metabolism and neurological health
The best sources? Whole, minimally processed foods—and when possible, organic and free-range to avoid pesticide residue and hormone disruption.
Our Modern Diet: Convenient, Addictive, and Deadly
We can’t talk about nutrition without acknowledging how drastically our diets have changed over the past century.
The industrial food system prioritises convenience, profit, and taste—not health. Ultra-processed foods are loaded with refined sugars, trans fats, and additives that hijack our brain’s reward centres. We’ve become addicted to salt, sugar, and fat, and the result is a global epidemic of metabolic diseases including:
Type 2 diabetes
Cardiovascular disease
Obesity
Certain cancers
Cognitive decline and dementia
But here’s the thing, these conditions are largely preventable through dietary and lifestyle changes. That’s not opinion—it’s fact.
Simple Guidelines to Improve Your Nutrition Today
Eat more whole foods: Build your meals around single-ingredient foods—lean proteins, fruits, vegetables, legumes, nuts, seeds, and whole grains.
Avoid ultra-processed junk: If it comes in a package and has more than five ingredients you can’t pronounce, put it back.
Prioritise protein: Especially at breakfast and post-workout. It helps with satiety, muscle retention, and metabolic health.
Be mindful of portion size: You don’t need to count every calorie, but awareness goes a long way.
Hydrate: Water before coffee, every day.
Listen to your body: Pay attention to how you feel after eating. Energy, focus, digestion—they’re all feedback loops.
Final Thought
Nutrition doesn’t have to be overwhelming. You don’t need a perfect diet. You just need a consistent foundation.
Small shifts, made daily, lead to big changes over time. Fuel your body like you love it—because your future self is counting on you.
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