I’ve tracked calories and macros before. It taught me structure, but it also showed me where numbers stop being helpful. Now I focus on eating in a way that keeps my energy steady and my digestion calm. Protein and fibre matter, but more isn’t always better. A meal can look perfect on paper and still leave you bloated, tired, or unsatisfied. That information is worth paying attention to. I love my whole foods, make ultra-processed food the exception for when I can’t make my own food (on the road for example), and eat earlier and lighter in the evening because it consistently improves my sleep and how I feel the next day. A simple way to think about nutrition: - The base of the plate Vegetables, fruits, and complex carbohydrates form the foundation. Think leafy greens, cruciferous vegetables, root vegetables, berries, legumes, oats, quinoa, and fermented foods. These provide fibre, micronutrients, and energy that support digestion, blood sugar balance, and long-term health. - Protein Protein supports muscle, recovery, hormones, and healthy aging. Sources can include legumes, peas, hemp, eggs, fish, poultry, or unsweetened yogurt. The exact amount varies by life stage, activity level, and health needs. Older adults often benefit from slightly higher protein to preserve muscle. - Healthy fats Fats support hormone health, brain function, and nutrient absorption. Prioritise extra virgin olive oil, avocado, nuts, seeds, and foods rich in omega-3s. These fats help meals feel satisfying and stabilise energy. - Hydration Water is the default drink, alongside coffee, tea, or other unsweetened beverages. Proper hydration supports digestion, circulation, focus, and overall metabolic health. - Individual needs matter Children, athletes, and highly active people may need more carbohydrates. Older adults may need more protein. People with medical conditions may require personalised adjustments. There is no single ratio that fits everyone. -Foods to limit Highly processed foods such as added sugars, refined oils, trans fats, fried foods, deli meats, artificial sweeteners, and alcohol are best kept as occasional choices rather than daily staples. -Sometimes, for some people Foods like red meat, organ meat, dairy fats, rice, pasta, or bread may fit depending on personal tolerance, culture, and health context. Considerations for premenopausal women: During the follicular phase, women should focus on higher carbohydrate intake due to improved insulin sensitivity, while maintaining moderate protein levels to support muscle growth. In the luteal phase, as insulin sensitivity decreases, reduce carbohydrate intake and increase protein and healthy fats to support muscle maintenance and counteract the catabolic effects of progesterone. Supplements: Luteal phase: magnesium, Ashwagandha, Rhodiola Rosea, sodium, potassium can help reduce stress, balancing hormones, reduce PMS-related fatigue, and combat water retention and bloating. Considerations for postmenopausal women: Increasing protein intake is crucial to support muscle mass and counteract the effects of declining estrogen, which can lead to muscle loss. Calcium and vitamin D intake should be prioritized to help maintain bone density and reduce the risk of osteoporosis. Supplements: calcium (1000-1200 mg/day) and vitamin D (2000 IU/day)