When Life Gets Busy, Nutrition Is Usually the First to Go

For as long as I can remember, nutrition has been the most inconsistent part of my health journey.

Like a lot of people, I’ve gone through seasons where I’ve trained hard, pushed myself physically, and stayed focused on my goals—while completely neglecting the basics of how I fuel my body.

Between being a father, running a business, and showing up as a healthcare professional, the past few years felt like survival mode. I’d wake up with the best intentions, dive into the day, forget to eat, and then come home starving—eating whatever was easy, quick, and in reach.

I was trying to do everything exceptionally.

But my own nutrition, ironically, was an afterthought.

Over time, I realized I wasn’t making the progress I wanted. I didn’t feel like myself. Energy was inconsistent, body composition wasn’t where I wanted it to be, and recovery just wasn’t the same.

So I slowed down.

I got honest with myself.

And I refocused.

What Changed?

The truth is—I didn’t overhaul everything overnight. I started by doing the same thing we ask our clients to do: simplify. Build a system. Be consistent.

Here are a few key things that helped me reset:

Planning and Tracking: I created a plan, but more importantly, I started tracking the food that I was consuming. As a minimum, it has brought awareness to the types of food and quantity of food that I had been choosing.

Structured Meal Plan by Training Day: I follow a plan that adjusts calories and macros depending on whether it’s a lift day, run-only day, or rest day. This gives me flexibility without guesswork.

Protein First Mentality: I aim for 190–200g of protein per day, which helps curb hunger and support recovery. That means protein at every meal—no exceptions.

Meal Prep System: I batch cook 2–3 proteins, veggies, and carbs for the week, which makes it easier to stay on track even when life gets busy.

Simple Staples: I rely on foods I enjoy and digest well—like steak, eggs, turkey bacon, Greek yogurt, and rice—rather than trying to eat “perfectly clean.”

Post-Workout Nutrition: I make sure to eat within 30–60 minutes of training. A scoop of whey and a teaspoon of raw honey post-lift helps refuel without the crash.

Weekend Refeed Strategy: I’ve learned to include higher-carb meals in a controlled way when needed, especially after long runs, to prevent that “binge and regret” cycle.

The biggest difference hasn’t just been the food—it’s been the mindset.

Instead of trying to be perfect, I focused on being consistent.

Instead of going extreme, I focused on building something sustainable.

The Results So Far

I’m down 7 pounds and 2% body fat.

But more importantly, I feel sharper. Stronger. More like myself again.

This isn’t about a 30-day fix.

It’s about finally creating something that works with your life—not against it.

Want Help with This?

If this sounds familiar—if you’ve been stuck in that cycle of skipping meals, eating everything in sight later, and wondering why nothing’s changing—our team is here to help.

Our functional nutritionist, Dr. Kara Boas, doesn’t hand out cookie-cutter plans.

She takes the time to understand you: your goals, your lifestyle, your training, and your struggles. Then, she builds a system that makes sense—and coach you through it with weekly check-ins, habit tracking, and real accountability.

If you’re ready to stop starting over and finally find something that sticks, you can schedule a free Discovery Call and we’ll walk you through what working together looks like.