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Small changes can benefit your overall health
These rules largely focus on nutrition
We are NOT nutrition experts and you should always defer specific questions to a Registered Dietician (RD). We should never attempt to go out of our scope of practice and prescribe any sort of nutrition plan to others
We can still share some basic, foundational nutrition tips
These rules were put together by an RD named Amanda Carlson-Phillips, who is the VP of Research and Nutrition at EXOS, a human performance facility with over 400 locations worldwide
You can share these tips with others without risking going out of your scope of practice

Carbohydrates = fuel
They help fuel the body and the brain
They are an essential macronutrient that help with our bodies’ ability to function properly
Try to choose the least processed forms (as in fresh produce)
“Choose the ones that are brown and close to the ground”
“The whiter the bread, the quicker you’re dead”
Fruits, veggies, whole grains, and high fiber carbohydrates
Aim for 25 to 35 grams of fiber per day

And we don’t mean skittles or fruit loops or any other colored sweet you can think of!
Eat fruits or veggies with each meal
Choose a wide variety of colors for the biggest benefit
They provide natural forms of vitamins and minerals that contribute to repairing the body
They are low calorie, but very nutrient dense options
Fun fact: one red bell pepper contains 380% of the recommended daily value of V-C

Protein helps to build muscle and repair the body, it keeps you feeling full, and it your boosts metabolism through it’s thermic effect – meaning it takes energy to break it down for the body to use it
- Examples: Turkey, chicken breast, tuna, salmon
There are vegan and vegetarian options!
- Examples: beans, peas, legumes, soybeans
Include a LEAN protein source with each meal
Amount varies based on individual needs but 20 to 30 grams per serving is good start

A lot of people freak out about fats but they, like carbs, are critical to good health
Fats aid in cellular repair, cognitive function, transporting vitamins, and more
Add more healthy fats in your diet
- Examples: olive oil, nuts, seeds, avocados, fish, and fish oils
Avoid trans fats
- Examples: fast food, popcorn, baked goods, coffee creamer

Very individualistic; not a game changer but may have some benefits
Some studies have shown that people who skip breakfast tend to eat more calories throughout the day
Might also have a psychological effect – when you start the day off right, it sets you up to make better choices throughout the day
Aim for a good balance of lean protein, high fiber carbs, healthy fats, and color

Eat smaller portions more often and spread them evenly across the day
It may help keep your appetite in check
Aim for 5 to 6 meals, per day, that include a healthy balance of lean proteins, high fiber carbs, healthy fats, and color every 3 hours (four for three)
It may also help you to avoid binge eating later in the day

Easy to do and easy NOT to do
Hydrated brain leads to an improved mood and higher cognitive function
It may also help you feel more full
Dehydrated brains typically have lower cognitive function and lower reaction times
Aim for half an ounce of water per pound of body weight per day
Water and non-caloric beverages should be your first go-to (add fruit to flavor it up)

After intense exercise, our bodies are more receptive to absorbing nutrients to aid in the recovery process
Consume a post-workout recovery meal or shake around 30-45 minutes after your workout
Consume a healthy balance of lean proteins, high fiber carbs, healthy fats, and color

ALWAYS check with a registered Dietician or doctor regarding supplements
Before even considering a supplementation, rules 1 through 8 probably need to be in-check first
Most supplements are not tested for their ingredients
Take the “when in doubt, do without” approach
Aim to consume whole foods, not supplements

Science says 7-9 hours of sleep is optimal
Quality sleep increases mood, productivity, and allows the body to repair itself
Many studies have shown that lack of sleep results in a lower basal metabolic rate, which means you burn less calories throughout the day
Lack of sleep could cause irregular eating habits due to changes in leptin & ghrelin (hunger hormones)

You don’t have to be a “fitness saint” to get results. Try following the 80/20 plan: Eighty percent of the week, you’ll exercise regularly and eat well. Know that you might slip 20 percent of the time due to weekends and work deadlines. When you accept that fitness is not an all-or-nothing proposition, you’re more likely to stick with it for life.
For my people currently following the 50/50 plan (or worse), it’s fine to just work your way up
50/50 turns into 60/40, and can turn into 80/20