Simple tips for anyone who wants to eat better and feel better - without overcomplicating things.
Dietitians, books, podcasts + real experience. Not ChatGPT.Diets have start dates and end dates. This doesn't. It's a set of habits you add to your life, one at a time. No finish line - it just becomes your normal.
Pick one thing. Do it for a month. Then add another. In a year, you'll feel like a different person - and it won't feel hard.
80% real food, 20% whatever you want. If your grandma wouldn't recognize it as food - skip it most of the time.
Front of the package is marketing. Flip it. If the ingredient list is long or starts with "syrup" - put it back.
"Fit" and "light" products are usually scams. "Fit" muesli bars are often candy in nicer packaging. "Light" yogurt replaces fat with sugar. The word "natural" is not regulated either. Always flip the package and read the back.
Protein keeps you full the longest and stops cravings. Aim for a palm-sized portion at each meal.
Olive oil (for salads), ghee or clarified butter (for cooking at high heat), coconut oil, avocado, nuts, fatty fish. For cold use: flaxseed oil, pumpkin seed oil.
Sunflower/corn/rapeseed (canola) oil - especially for frying (they oxidize at high heat). Margarine, anything labeled "partially hydrogenated" (= trans fats), deep-fried fast food
Sweet potatoes, buckwheat, steel-cut oats (not instant), white/basmati rice, sourdough bread, carrots, beets, broccoli, berries
White bread, pastries, sugary cereals, granola bars, fruit juices, anything with glucose-fructose syrup
Simple rule: Don't eat carbs alone. Always add protein or fat - it slows down sugar absorption.
Half your plate should be vegetables. Frozen ones are totally fine - often more nutritious than "fresh" ones that sat on a shelf for days.
Eating veggies first, then protein, then carbs can cut blood sugar spikes by ~50%. Same food, just different order.
Every snack spikes your blood sugar. If you're not hungry - don't eat.
Even with good food, most people lack these. Get a blood test once a year to check.
| What | Why you need it | How much |
|---|---|---|
| Vitamin D3 + K2 | Most people are low. Affects mood, energy, bones, immunity. K2 directs calcium to bones (not arteries). Take with a meal containing fat. | 2000-4000 IU D3 + 100 µg K2/day |
| Magnesium | Helps you sleep, lowers stress, relaxes muscles. Choose glycinate or citrate (not oxide - poorly absorbed). | 300-400 mg/day |
| Omega-3 (fish oil) | Reduces inflammation. Good for brain, heart, joints. Look for EPA+DHA content on the label, not total fish oil. | 1000-2000 mg EPA+DHA/day |
| Zinc | Boosts immunity, good for skin and hormones. | 15-30 mg/day |
| B vitamins | Energy and nervous system. Especially B12 if you eat little meat. | B-complex |
| Creatine | Not just for gym bros. Supports brain function, muscle mass (especially with age), and energy. One of the most studied supplements in history. Use monohydrate — no need for fancy forms. | 3-5 g/day |
Don't guess - test. Get blood work done at least once a year. Then supplement what you're actually missing.
Talk to your doctor first if you take any medication (especially blood thinners), have kidney issues, or are pregnant. High-dose Omega-3 thins blood. Vitamin K2 can interact with anticoagulants. Zinc in excess competes with copper.
Energy drinks - just don't. They damage your heart and gut, and create dependency. Coffee is better in every way.
There is no "healthy" amount of alcohol. The idea that "a glass of red wine is good for you" has been debunked. A 2023 meta-analysis in JAMA Network Open (4.8 million participants) found that even light drinking increases all-cause mortality risk.
Here's what alcohol actually does to your body:
If you do drink: glass of water between each drink. Supplement magnesium and B vitamins the next day. But don't kid yourself that it's harmless.
Bad sleep makes everything harder - you're hungrier, more stressed, and your body holds onto fat. Fix sleep first, and everything else gets easier.
| Rule | Details |
|---|---|
| Duration | 7.5-9 hours |
| Consistency | Same bedtime & wake time - yes, even weekends |
| Screens | Off 1-2 hours before bed |
| Room | Cool (18-20°C), completely dark |
| Last meal | 2-3 hours before bed |
| Caffeine | None after ~15:00 |
| Alcohol | Ruins deep sleep. Avoid before bed. |
You don't need to become a gym bro. But your body needs to move - sitting all day is one of the top risk factors for early death.
Minimum: 30 min walk, 5 days a week. That's it to start.
If you eat when stressed - that's normal. Your body craves quick energy. The trick is having better options ready.
| Instead of... | Try this |
|---|---|
| Reaching for sweets | Nuts, yogurt + nut butter, veggies + hummus |
| Stress-scrolling | 10 deep breaths, a short walk, water with lemon |
| Skipping meals | Eat every 3-4 hours - protein + something green |
| Sitting through it | 20 squats, take the stairs, stretch for 5 min |
Work tip: Take a 5-10 min break every hour. You'll actually get more done.
Your gut affects your mood, energy, immunity, skin - basically everything. Keep it happy:
Your gut bacteria need feeding. Here's how the system works:
Live bacteria that strengthen your gut barrier and push out pathogens. Get them from: sauerkraut, kimchi, yogurt, kefir, pickles (unpasteurized). Or a quality multi-strain supplement.
Fiber and compounds that feed the good bacteria. Sources: vegetables, fruit, oats, garlic, onion, leeks, chicory, asparagus. Also: resistant starch (see below).
When good bacteria eat prebiotics, they produce butyrate (butyric acid) — the main fuel for your gut lining cells. Anti-inflammatory, heals the gut, strengthens the barrier.
Resistant starch hack: Cook rice or potatoes, then cool them in the fridge. Cooling converts some starch into resistant starch — it feeds your gut bacteria instead of spiking your blood sugar. Reheat and eat. Same food, better effect. Works with buckwheat too.
If any of these last more than 2-3 weeks, don't ignore them:
These can be signs of conditions like SIBO, IBS, or food intolerances - all treatable. Don't accept "it's just stress" as an answer. Ask for proper testing.
Print this or screenshot it. These are the basics that cover 90% of healthy meals. Buy once a week, adjust amounts to your household.
Pro tip: Don't shop hungry. Make a list, stick to it. Skip the middle aisles - real food lives on the edges of the store (produce, meat, dairy, bakery).
You don't need to be a chef. These meals take 10-20 minutes, follow the plate formula, and taste great. Mix and match as you like.
3 eggs scrambled in ghee, handful of spinach and cherry tomatoes tossed in, slice of sourdough. 10 min.
Greek yogurt + handful of berries + walnuts + spoon of oats. No cooking needed. 3 min.
Chicken thighs, broccoli, bell pepper, sweet potato - all on one baking tray. Olive oil, salt, pepper, paprika. Oven 200°C, 25 min.
Bake salmon fillet 12 min at 200°C. Serve with basmati rice and steamed broccoli. Drizzle olive oil + lemon.
Throw into a pot: chicken pieces, carrots, zucchini, canned tomatoes, spices. Simmer 30 min. Eat for 2-3 days.
Cook buckwheat (15 min). Top with a fried egg and a spoon of sauerkraut. Simple, cheap, nutritious.
Spend 1-2 hours on Sunday cooking for the week. Here's what to prep:
Glass containers, not plastic. Portion everything into glass containers. Grab one in the morning - lunch sorted.
Don't try to change everything at once - your brain will resist it. One small change per month adds up to a completely different lifestyle in a year.
1 new habit per month = 12 changes per year