Physical Resilience | Nutrition

I am starting the Physical pillar with nutrition because it is the foundation for how we feel, perform, and recover. Though I formally trained, certified, and have nearly a decade of experience as a security professional, I am also formally trained and licensed as an RN and have nearly a decade of experience in healthcare. I want to caveat this article noting that I am not a dietitian or a physician, so take it for what it is: my own experience and knowledge resulting from years of reading, learning, and experimenting.

What follows is my personal framework, shaped by experience, common sense, and a lot of trial and error. Use it to build your own approach, then adjust based on your body, your goals, and your context.

This post is long, so here’s the TLDR if you don’t want to read the whole thing:

My philosophy in brief

Good nutrition for me looks like staying well hydrated with clean water, cooking most of my own food, and using whole ingredients. I aim for fiber and carbs from vegetables and grains, and healthy fats from plants and grass-fed beef. I prefer three meals per day with flexible timing. I eat a solid breakfast, train mid-day, and most of my calories come after 2 pm. I avoid high glycemic foods and especially high fructose corn syrup and added sugars. I do not keep strict non-negotiables because I think strict diets are mentally exhausting over the long term. Occasional treats fit just fine inside a healthy pattern.

A macro-first framework

Macros are simple, measurable, and adaptable. When you start with macros, you can learn fast and personalize without chasing every trend. For the un-initiated (and don’t worry if you’re in this camp), macros are simply three main categories that you can mentally sort a food item into: fats, proteins, and carbohydrates. Keep in mind, however, that it is rare that a food fits into only one of the three categories.

How do you think about macros?

I typically think in macro percentages. It makes label reading simple and keeps things practical day to day. If I am cutting or doing something precise, I will switch to gram targets for a block of time.

Carbs

Carbs are necessary. And historically, there’s been a lot of controversy when it comes to types and quantities of carb intake. I do not support complete carb avoidance unless a physician directs it for a specific medical need, such as pediatric epilepsy where ketogenic therapy may be indicated (yes, that’s where Keto diets really started…not by your local gym bro who swears by it). Not all carbs are equal, so I choose mostly whole food sources: rice, oats, vegetables, wheat-based pasta and bread, and fruits. I match my carb intake to activity, especially around training blocks. More movement means more needed energy.

Proteins

Protein is essential, but it has been overhyped for a long time. Calories plus resistance training do more for muscle maintenance than high protein alone. It is also true that some athletes and even some bodybuilders thrive with vegetarian or vegan patterns. However, my body requires a more consistent amount of proteins to meet my goals. I keep protein present at most meals, but I do not obsess over huge numbers unless a specific goal requires it (like if I have a block of strength training that I want to maximize).

Fats

Fats are essential for health. I focus on better fats and keep the less helpful ones out of my diet as much as practically possible. My go-to sources include fat from grass fed beef, organic butter, avocado, nuts like cashews, almonds, and walnuts, and seeds like flax, chia, and hemp. I limit industrial oils like corn and soybean oil because they have not served me well, both in how I feel and how my labs look (yes, I see a physician annually for a wellness checkup and labs).

Fiber and sugar

The typical American diet is light on fiber and heavy on added sugars. I aim for fiber at every meal, and I restrict added sugars, especially high fructose corn syrup. My gut feels better, my energy is steadier, and my labs improved when I made this change. Specifically, cholesterol. HDL increased, LDL decreased, and total cholesterol decreased.

Timing

I used to think timing mattered a lot meal by meal, especially as it relates to protein intake. Personal experimentation did not bear that out for me. My takeaway is that timing is more relevant across the full 24-hour window and I keep all my intake during “normal” waking hours (i.e., not when I’m usually sleeping or getting ready to sleep). I anchor my day around training and keep the overall day balanced rather than chasing minute-by-minute rules.

Here’s a link to a good Podcast section that discusses protein intake and timing:
https://youtu.be/CD0bRU1e1ZM

Hydration, caffeine, and alcohol

Hydration

I start the morning with at least 8 ounces of water. We lose hydration overnight through breathing, sweat, and normal urine production, so I replace it right away. Sometimes I add a pinch of salt to help replenish lost electrolytes from sweat. I target at least 64+ ounces of clean water per day and more on training days. Clean means filtered or from a clean well with no PFAS, nitrates, or other contaminants (maybe we’ll deep dive into that in a later issue).

Caffeine

No hard rules here, but I try not to go overboard. Typically, two cups of coffee in the morning, no more than 24 ounces total. I might add a black or oolong tea in the early afternoon. I avoid caffeine after about 2 pm to prevent poor sleep patterns.

Alcohol

Moderation is the key. A drink or two per week is generally fine, and some drinks like red wine may offer benefits beyond taste. I keep a firm limit of no more than two drinks per day. It is not healthy to be drunk. Alcohol is a diuretic, which can disrupt hydration and electrolyte balance, so I stay mindful.

Fad diets and caution

I consider branded programs like South Beach, Atkins, Keto, Paleo, and anything attached to a product line to be fad diets. My stance is that these diets are mostly unhelpful for the general population. If someone wants to test a diet, I suggest tracking real data, keeping an open mind, and avoiding extremes unless a physician has cleared it. Some protocols can carry risks. Do not guess with your health.

Personal experiments and lessons

I have done low carb and higher protein when cutting. It worked only when I ran a true caloric deficit and kept a consistent training schedule. I have done higher carb around training, and that was excellent during triathlon and endurance blocks. I have tracked calories, usually for six weeks at a time when I had a specific goal like mass gain or fat loss.

The strategy that consistently works best for me is simple calorie counting layered on top of wholesome food choices. With my wife’s help, we eliminated (mostly) our daily bad food choices and resolved a sugar addiction (it’s true, I no longer crave sugar and can say “no” to a doughnut…even an apple fritter).

Paleo did not work for me mentally. I appreciate delicious food and the culinary arts (this is the nice way of saying I’m a foodie). After a strong start, the pattern became bland and discouraging. I am sure there are better ways to run Paleo, but it was not a fit for my mindset.

Outcomes matter. When I reduced sugar and bad fats, and raised fiber and healthy fats, my LDL decreased, my HDL increased, and my total cholesterol improved. My energy felt steadier. My training recovery was faster. That is the kind of feedback loop I look for.

Food quality, nutrients, and contamination

Macros are the foundation, but food quality still matters. We have all heard about PFAS, forever chemicals, heavy metals, and other contaminants. “Organic” is not a magic answer. It can be pay-to-play in some cases. Some due diligence helps.

Bread and grains

A few years ago, we started baking our own bread with organic flour after scrutinizing labels on store-bought loaves. Seeing a long list of additives we did not recognize was enough to push us to take control. Baking is fun and it is a life skill. Historically, nearly everyone knew how to bake bread. We want to revive that. We choose organic flour from a good miller because grains can carry higher concentrations of farm chemicals. You do not need to buy everything organic. Prioritize where it adds the most value.

Fats and oils

We avoid typical vegetable, corn, and soybean oils. They made us feel lethargic and likely contributed to worse labs. Our alternatives are olive oil, avocado oil for cooking, and butter from grass fed cows. When cattle eat more clover and less corn, their fat profile shifts in a direction we prefer, with a better omega balance.

Produce

Produce is tricky. We are fortunate to have space and time for a garden. We grow potatoes, tomatoes, beets, beans, peas, onions, and a variety of herbs. For other staples, we check local farmers markets first, then the grocery store. We are not dogmatic about markets or labels. We ask a simple question: what is the most convenient good choice. Sometimes the chain grocery store wins, and that is okay.

Animal products

We source animal products locally where possible. We live in a farming area, so finding neighbors who have chickens or beef cattle is easy. The benefits are real. We stay healthier, we know where our food comes from, and we build relationships. It costs more, but it is worth it. If you’re in an area without as many options, you may have to do some research to find a reputable online store that will ship you quality verified local (at least to the US) meat products.

What we actively avoid

High fructose corn syrup is a hard no for us. We keep added sugars low overall, and because typical American diets are already high in sodium, we try not to pile on more salt unnecessarily. Other than that, the quote above about moderation still holds true.

A practical sourcing tip

Explore your local farmers market and talk to people. A few conversations can open up options you did not know existed. Local supply chains are more robust than they look if you are willing to ask.

Principles and heuristics

These are the three principles I return to again and again.

1. Figure out your Basal Metabolic Rate (BMR) and start reading labels. Track intake for four weeks to learn what maintenance looks like.

2. Reduce excess sugars and poor fats. Replace them with healthy fats and fiber.

3. Do not stress about chasing huge protein numbers. Calories and resistance training will do more for muscle maintenance than protein alone, and most people do not need expensive supplements unless their training truly warrants it.

My everyday heuristics are simple. Whole foods most of the time. Cook at home often. Keep protein present but not dominant. Match carbs to activity.

Practical constraints and workflow

Budget and time shape nutrition. We are human. There are weeks when we are burned out on cooking and meal prep. We order Chinese or put a pizza in the oven. That is fine when it is the exception and not the norm. A solid foundation makes you resilient, so flexibility does not knock you off track.

My go-to breakfast is Overnight Oats made with yogurt, oatmeal, ground flax seed, chia seed, hemp hearts, and a touch of cinnamon. It is healthy and tastes good. On travel days or busy days, I pack a lunch box with good options and commit to only what I packed. It reduces decision fatigue and keeps discipline easy.

We use a whiteboard calendar on the utility room wall to plan meals and build grocery lists. It removes friction and helps us follow through.

Simple action steps

1. Calculate BMR (link above), read labels, and log intake for four weeks. Learn your true maintenance.

2. Set a hydration target and a morning water routine.

3. Swap added sugars and industrial oils for fiber and better fats.

4. Plan meals on a whiteboard and build your grocery list from the plan.

5. Try a focused six-week block for a goal. Run a slight deficit for fat loss or a slight surplus for mass gain. Keep training consistent.

Responsible guidance and next steps

Every body is different. Context matters. If you have chronic conditions, allergies, or special circumstances, personalize your plan with professional guidance. I am an RN, not a dietitian or physician. Treat this as a framework and test it against your own experience.

Nutrition is a skill. Cook more. Read labels. Track for short windows. Ask better questions. Enjoy your food. That is the core of a sustainable lifestyle.

Next in the Physical sub-pillar, I will discuss sleep and provide some practical tips to improve it. For now, take one or two action steps and put them to work this week. Maybe they’ll carry over week to week and turn into a habit, then a lifestyle.

How does nutrition make me more secure?

Good nutritional habits create a baseline that makes you harder to knock off course, which translates into slightly more security in daily life and work. When you anchor your day with clean water, whole foods, fiber, and better fats, you stabilize energy, sharpen cognition, smooth mood, and improve recovery.

That steadiness lowers decision fatigue and reduces the chance of errors, lapses, and impulsive choices under pressure. It also supports consistent training, reliable sleep, and stronger immune function, which keeps you present and effective when it matters.

In short, nutrition gives you margin. With a better baseline, you are more resilient to stress, more disciplined with routines, and more likely to notice and act on small risk signals before they become big problems.

Stay safe out there.

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