The 5 biggest nutrition mistakes I've made over the last 20 years

Hello and good morning,

I’m a bit late with this newsletter, but instead of skipping it or recycling old content, I wanted to bring you something fresh and valuable on top of your journey.

That’s not my style—especially when it comes to my students.

I had a great weekend with my family in Jebel Ali. We spent both days enjoying nature, watching animals, and soaking in the sunsets—a reminder of how important it is to be present in the moment.

Speaking of presence, last week I shared a meaningful post on LinkedIn with my top tips for staying “in the moment.” It’s something I wish I’d learned sooner, but better late than never.

Check it out here

Maybe I should add this to our library of resources? Would you find it valuable?

Enjoying a burger—actually, two—was something I never thought I’d do. For those who don’t know, I struggled with an eating disorder in 2015, and it hit me hard. Now, I’ve learned how to find balance, and I want to help you do the same.

Stop guessing. These 5 nutrition mistakes need to be erased.

1. Calories Matter, But They’re Not the Whole Picture

Calories count, whether you track them or not. But it’s not just about counting. Strategies like intermittent fasting or calorie cycling can help manage weight, but here’s the key: You can't out-exercise a bad diet. 500 excess calories from salads or donuts will still lead to fat gain. Focus on quality, not just quantity.

2. Be Skeptical of “Rich in Fiber” Claims

Not all carbs are created equal. Refined carbs like white bread break down quickly into sugar, spiking blood glucose and leading to overeating. Whole grains and vegetables digest slower, keeping you fuller longer. Forget the “high-fiber” protein bars—real food wins every time.

3. Protein: How Much and When Matter

Protein helps with muscle repair and metabolism, but timing is crucial. Aim for 3–4 servings a day, spread across meals. If you’re plant-based, combine protein sources like rice and beans to ensure you’re getting all essential amino acids.

4. Fat is Not the Villain

Fats are essential for brain health and hormone production. Prioritize healthy fats from sources like olive oil and avocados. A little saturated fat won’t hurt, but avoid processed fats. Stick to whole food sources for long-term health.

5. “No Added Sugar” Isn’t the Full Story

Sugar is sugar, whether it’s added or natural. Concentrated sources like fruit juices spike insulin levels quickly, while whole fruits provide fiber to slow absorption. Choose whole fruits over juices to keep blood sugar in check.

How many of you disliked me at first for removing fruit juices from breakfast?

Also, when it comes to your kids, we often think giving them a 'healthy' juice is doing them a favor, but it actually trains their system to crave more and increases appetite over time.

Bonus Tip: Water and Salt

Salt isn’t the enemy; imbalance is.

Make sure to hydrate properly, especially with higher salt intake. Drinking enough water helps your body regulate both sodium and glucose levels more effectively.

For those of you planning your weekend game, always keep in mind: every molecule of carbohydrates holds onto 3 molecules of water. So yes, your weight will inevitably go up—but this doesn’t mean it’s fat.

Also, make sure to hydrate extra over the weekend. It’s not just about the weather, but also balancing the extra salt intake.

Yesterday, I received a message from someone I connected with over the summer. We didn’t end up working together because it wasn’t a good time for him family wise, but we had an amazing chat.

He sent me this message after I posted on LinkedIn, which reminded me why I do what I do. So on that note, I want to thank you as well—if you’re reading this, you make it possible.

That’s it for today, until Thursday!