50 nutrition tips from a sports nutritionist — no crash diets, no starvation, just the metabolic fundamentals that actually move the needle.
If you’ve been searching how to lose weight and getting nothing but conflicting advice, watch this one with a notebook. Every nutrition tip in here comes from real clients and a real gym floor, not a study summary.
One note on the format before you start: you’ll find fewer than 50 separate questions in here. Once you’ve answered enough of them you realise the same handful of things solve almost everything — whole food, protein, healthy fats, fibre, and a calorie deficit you can actually live in. So the repeated answers got merged rather than padded out. What follows is 50+ points, not 50 restatements of the same three basics. Nutrition isn’t complicated — the fitness industry made it look that way.
The nutrition tips that actually move metabolic health are unglamorous: hold your muscle, keep protein at 1–1.25g per pound of bodyweight, eat whole food first, and stay in a calorie deficit you can sustain past week three. That’s how to lose fat without wrecking your metabolism — and it’s why lasting fat loss is a metabolic project, not a willpower one.
Your metabolism is mostly muscle. The more of it you keep, the more calories you burn doing nothing at all — which is why this is built around building the body instead of starving it.
CHAPTERS
0:00 Where To Start With Nutrition
1:10 Step 1: Ditch Ultra-Processed Food
2:30 Why Whole Foods Stop You Overeating
3:28 Why Protein Comes First
5:12 How Much Protein You Actually Need
6:45 Is It Better To Spread Protein Out?
8:35 Are Fats Healthy Or Should You Avoid Them?
9:34 Omega-3: The Best Sources
10:16 The Omega-6 To Omega-3 Ratio
11:24 Why Fibre Is Non-Negotiable
12:07 Plan Your Shopping Before Your Macros
13:00 Micronutrients: Are You Deficient?
14:05 Tell-Tale Signs Of Deficiency
14:26 Do Carbs Make You Fat?
15:12 Carbs Around Training vs The Rest Of The Day
17:16 How To Shop A Supermarket
17:59 How To Read A Label
18:54 A Balanced Diet vs A Personalised Diet
19:38 What One Meal Should Look Like
20:13 No Time For Breakfast?
21:41 The 1,400 Calorie Shake
22:24 Eat Well Without Cooking Every Day
22:44 Bulk Cooking vs Meal Prep
24:25 Lunch When You’re Working All Day
25:55 Should You Cook Separately From Your Family?
27:08 What To Eat When You’re Hungry Between Meals
28:09 Healthier Snacks That Actually Fill You
28:48 Foods To Always Keep In Your Kitchen
29:51 Why You Overspend At The Supermarket
30:41 The Supermarket Layout Trap
31:14 Is Buying Local Actually Cheaper?
33:08 Takeaways Without Wrecking Your Diet
34:24 Eating Well On Night Shifts
35:29 If Your Work Canteen Is Letting You Down
36:05 Not Losing Weight On A Healthy Diet?
36:43 The Weekend Calorie Maths
38:05 Why You’re Always Hungry
38:46 Why Strict Diets Always Fail
40:16 Does Weight Watchers Work?
42:28 Why Muscle Protects Your Metabolism
43:31 No Time For The Gym?
44:05 Steps, Trackers And Daily Movement
45:22 “I’m Too Old To Look Good”
46:34 The Scale Is A Poor Progress Metric
47:24 What To Measure Instead
47:45 Weight Loss Injections: The Honest Answer
49:09 What To Eat While On Injections
50:59 Gastric Sleeve And Gastric Band
53:58 The Best Supplement To Take
56:16 What Makes A Supplement Worth Buying
56:52 Transform Your Health: Where To Start
59:13 Closing: It’s Not Complicated
If you’re on medication, have abnormal bloods, or a medical condition, speak to your doctor before applying anything here.
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