Pick Your Lane, Then Fuel for It.

Fueling for you goals.

Unfortunately, there is no such thing as one perfect diet.

What works for someone training for a marathon might not work for someone trying to build muscle… and it definitely won’t work for someone just trying to live a long, healthy life.

So before we talk about how to eat, it’s important to ask ourselves: what goal are we eating for? Are you trying to change your physique? Improve performance? Maximize your health and longevity?

Because your nutrition habits should match your goal, not someone else’s highlight reel or TikTok grocery haul.

Let’s break it down:

GOAL: Aesthetics (aka: fat loss, muscle building, body recomposition)

If your goal is to change the way your body looks, your nutrition needs to be dialed in to support muscle retention and fat loss. Here’s what matters most:

• Hit your protein target. Aim for 0.6-0.8g of protein per pound of body weight.

• Stay consistent with calories. Whether you're in a slight deficit or maintenance, consistency beats extremes.

• Focus on whole foods. 80+% of your intake should come from nutrient-dense sources. Think: lean proteins, veggies, fruit, whole grains, healthy fats.

• Limit liquid calories + mindless snacking. These will sneak up on you faster than you think.

Reminder: You can’t out-train a chaotic diet. Consistency is key.

GOAL: Performance (aka: training for a sport, activity or competition)

If you are asking your body to show up for you, you have to treat it right. Here’s what to prioritize:

• Carbs are your friend. They’re your body’s preferred fuel source. Don’t fear them, utilize them. Especially around training.

• Eat enough total calories. You can’t build speed, power, or strength in a deficit.

• Hydrate aggressively. Electrolytes matter, especially if you’re sweating hard or training outdoors.

• Protein still matters. Fuel your recovery so you can come back stronger tomorrow.

Reminder: Getting enough (calories, hydration, protein, etc...) is non-negotiable when it comes to performance.

GOAL: Longevity (aka: energy, health, digestion, hormones, aging well)

If your goal is to function well into old age your food choices matter. Here's what to focus on:

• Nutrient diversity. Aim for 30+ different plants per week (herbs and spices count!).

• Balanced energy. Prioritize balanced meals with protein, fiber, and healthy fats to avoid energy crashes and cravings.

• Minimize ultra-processed foods. You don’t have to be perfect—but whole foods should be the base of your diet.

• Prioritize digestion. Your gut is your second brain. Chew your food, slow down, and pay attention to how you feel.

Reminder: You can’t stop aging but you can shape how you experience it.

Here's the takeaway: Nutrition doesn’t need to be complicated but it does need to be aligned with your goals.

Because results are not just dependent on your efforts in the gym, but in how you spend the other 23 hours of your day.

ACTION ITEM - PICK YOUR LANE

Ask yourself the following questions:

1. What is my primary goal?

2. Which category (aesthetics, performance, or longevity) does my primary goal fall into?

3. Which 2-3 (or all 4!) of the listed habits can I start tracking consistently in order to get closer to my goal?

Let’s eat like it matters… because it does!