Your Nutrition Checklist

Simplify your life and focus on what really matters

Prefer an audio format? Listen to the podcast version here.

This checklist is here to remind you of the things you should be doing on a daily/weekly basis for your health, recovery from training, and quite simply help you wake up with energy to live your life to the fullest.

This guide will highlight what you could be doing better.

But also most people are too hard on themselves, always focusing on what they’re not doing. Remember, to also recognise what you are already doing right.

Use this list to check-in with yourself, and choose one thing to improve on this week.

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Your Weekly Checklist

• Aim for 25-30g of protein per meal
  Protein is the building blocks of our cells and our muscles, therefore this is especially important if you’re training regularly (supports recovery), trying to lose weight (reduces muscle loss), or are an older adult (reduces muscle loss - this is extra important as we age).

• Eat 8+ portions of colourful veg per day
  If you want to feel your best, you NEED to eat lots of VEGETABLES. These contain fibre, vitamins and minerals, and these all contribute to better sleep and recovery. Don’t skip your veggies, in fact, add more! Aim for 2-3 in your lunch and dinner, plus 1 or 2 in your breakfast and snack.

• Include healthy fats (olive oil, avocado, nuts, seeds, oily fish)
  These support your overall health, brain function, hormones and help keep your skin and joints happy.

• Reduce added or refined sugar
  Less of these = more stable energy throughout the day. Less energy crashes, better sleep, plus reduced cravings. Remember: You crave what you eat. Eat more sugar and you’ll crave it. Eat more fruit and veg, and you’ll start to crave that instead!

• Stay hydrated: 2L+ water daily
  Improves focus, digestion, recovery, and performance. Being dehydrated will affect your energy levels.

• Reduce eating out to 1-2x per week (where possible)
  Eating out is much higher in calories than eating at home. However, this doesn’t mean skipping a social occasion with friends, but instead focus on cutting down on things like buying lunch out every day. This can have a huge impact on your health and weight.

  • If you have to eat out a lot for work, please message me directly and I will give you specific advice around this.

• Reduce alcohol to 0-1x per week max
  Alcohol has a huge impact on our food choices and energy levels. Reduce it and your sleep will improve and you’ll very likely drop body fat.

• Reduce caffeine to 0–2x per day max (ideally decaf)
  Better sleep, reduced anxiety, and more stable energy throughout the day.

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Improve Your Recovery - Key to Feeling Good

• Prioritise sleep (7-8+ hours/night)
  Sleep is when your body repairs and recharges, without it, everything feels harder (including willpower). Aim to be in bed for at least 7-8 hours, even if you are just resting.

• Walk daily (8,000-12,000 steps)
  This improves your mood, supports fat loss and helps recovery between sessions. This can also help you have more mental clarity and more creative ideas.

• Strength or resistance training 2-3x per week
  This is so important as we age. Strength training builds lean muscle, improves bone density, and keeps you fit for life.

• Manage stress: breathwork, rest, sleep, time with loved ones, therapy, journaling
  This could be as simple as taking 1-3 minutes to breathe on the floor with one of my breathwork exercises. It’s important to take time to de-stress, especially if you struggle to switch off from work, struggle to engage in social activities, or are working late at night. Doing more of the above will help you feel more grounded and rested.

• Avoid smoking, late nights and reduce caffeine
  Better health, longevity, and overall daily energy levels.

G x