Key Topic

This collection of nutrition insights covers a wide range of practical topics to support health, performance, and sustainability. The tips address common misconceptions, offer real-world strategies, and challenge rigid beliefs around food. From gut health to appetite management and dietary supplements, the emphasis is on flexible, realistic approaches to eating that reduce mental load while supporting long-term health and wellbeing.

Appetite and Energy Management

  • BCAAs are unnecessary if total protein intake is already high. They offer no additional benefit for muscle growth or performance in that context.
  • Delaying the first meal of the day can help manage hunger when in a calorie deficit—particularly for people who don’t train in the morning.
  • Short-term strategies like volume eating, caffeine, chewing gum, or diet drinks can support appetite regulation during a fat loss phase, but shouldn’t be relied on long-term.
  • Sleep-deprived individuals may benefit from high-dose creatine (20–25g) to help with memory and cognitive function, even acutely.

Convenience, Variety & Dietary Flexibility

Food variety
  • Convenience foods aren’t morally inferior. They can support good nutrition, particularly for people with limited time, mental energy, or neurodivergent traits.
  • Repetitive meals are not a bad thing. Repeating the same meals with minor variations can reduce decision fatigue and support consistency.
  • At the same time, aiming for >30 plant-based foods per week can benefit gut health and ensure a broad micronutrient intake. Even small swaps—like mixed nuts instead of almonds—can improve diversity.
  • Aim for a “Goldilocks zone”—a balance between nutritional optimisation and reducing mental stress or pressure around food choices.

Gut Health, Micronutrients & Supplementation

Gut health
  • Before eliminating foods for digestive issues like IBS, explore nervous system regulation techniques (e.g. diaphragmatic breathing, somatic therapy, vagal tone stimulation) as a first-line approach.
  • B12 supplementation is a safe precaution for anyone reducing animal products, even if not fully vegan.
  • For menstruating individuals, regular iron checks (1–2x/year) are recommended due to the high prevalence of iron deficiency. Short-term supplementation may be needed.
  • Iron supplementation every second day is a viable option, but daily dosing tends to be easier for consistency. Missing a day is unlikely to cause harm.
  • Vitamin D levels should be tested regularly, especially for those with low sun exposure. In Australia, this is easy to do via bulk-billed GPs.
  • Processed, fortified foods like cereals, mock meats, bread, and plant milks can help prevent deficiencies—especially in plant-based or restricted diets.
  • Be aware that many stevia or monk fruit products are predominantly erythritol, which may cause digestive discomfort despite the misleading branding.

Smart Substitutions and Sugar

  • “Fun drink” method: low-calorie drinks like diet sodas, kombucha or flavoured teas can help meet dopamine/sensory-seeking needs without excess energy intake. Particularly useful in caloric deficits or for neurodivergent individuals.
  • Tart cherry juice may help reduce post-exercise muscle soreness due to its antioxidant content. Best consumed for several days before and after intense training or competition.
  • Completely avoiding added sugar is unrealistic for most people. Moderate sugar intake can be part of a healthy relationship with food.
  • Aspartame breaks down into common compounds (methanol, phenylalanine, D-aspartic acid) already present in everyday foods. Concern about this sweetener is often based on mechanisms that don’t translate into meaningful health risks.

Summary

This set of tips encourages a practical, no-nonsense approach to nutrition. Rather than striving for perfection or obsessing over minor details, the focus is on strategies that reduce mental load, honour individual context, and promote sustainable eating habits. Whether it’s embracing convenient options, addressing nutrient gaps, or letting go of food guilt, small changes can yield big benefits without the stress.