Most people overcomplicate nutrition. They dive into the weeds of macros, supplements, timing, and fads—when really, the foundation of better nutrition is surprisingly simple. That’s what today’s episode is all about. I’m breaking down the first four steps of my Nutrition Mastery Ladder—four habits that anyone can learn, anyone can implement, and that actually move the needle.

These aren’t fluff. These are the proven habits I’ve taught my 10WT clients over the last nine years to help them feel better, think clearer, move better, and get long-term results without obsessing.

Let’s break them down.

Habit 1: Eat Real Food (Most of the Time)

This is the ground floor of good nutrition. Real food means one-ingredient food. It means things your great-grandparents would recognize: apples, broccoli, chicken breast, lentils, sweet potatoes. Not protein bars with 23 ingredients or mystery foods from a gas station. Just real, whole food.

Why is this so powerful? Because real foods are anti-inflammatory, nutrient-rich, low in calories, and filling. They naturally regulate your appetite and nourish your body. Processed foods, on the other hand, are calorie-dense and nutrient-poor—and they’re designed to be addictive.

I often tell clients: aim for 17 out of 21 meals per week to be built around real foods. That’s roughly 80%—a sweet spot where progress happens, and life still feels normal. If you’re not there yet, cool. Start where you are and improve from there. Just move the needle.

Habit 2: Manage Your Calories (Without Obsessing)

Once you’ve got real food down, the next step is awareness around how much you’re eating. You don’t need to track calories forever. But having a ballpark understanding of your intake can change everything.

Here’s the deal: you could technically lose weight eating nothing but McDonald's, as long as you're in a calorie deficit. That’s not ideal, obviously. But it shows that calorie balance matters.

The better strategy is to eat mostly real food—because that makes staying in a calorie deficit much easier. Think about it: how easy is it to overeat goldfish crackers versus broccoli? You can inhale 300 calories of chips in 60 seconds. Try eating 300 calories of roasted broccoli—it takes time, effort, and chewing.

So if you want to lose body fat, you need to eat fewer calories than you burn. If you don’t know how many calories your body needs, search for a TDEE (Total Daily Energy Expenditure) calculator online. It’ll give you a solid estimate, and from there, you can adjust.

Habit 3: Eat Enough Fiber (Seriously)

Fiber is one of the most underrated parts of a healthy diet. It helps with digestion, blood sugar regulation, cholesterol, gut health, and satiety. It’s a big deal.

There are two kinds of fiber: soluble (which absorbs water and slows digestion, helping nutrient absorption and blood sugar control) and insoluble (which adds bulk to your stool and keeps things moving). You need both.

Where do you get fiber? Fruits, veggies, legumes, grains, nuts, seeds, and foods like artichoke hearts (a personal favorite). The best fiber sources tend to be low in calories and high in fiber—like veggies and berries.

Aim for at least 25 to 40 grams of fiber per day. But if you’re eating very little fiber right now, don’t jump to 40 overnight. Add 5 grams per day, week by week, to let your body adjust. More fiber means better digestion, more fullness, and fewer cravings. Plus, it feeds the good bacteria in your gut, which helps your immune system and reduces inflammation.

Habit 4: Prioritize Protein (and Not Just for Muscles)

Protein isn’t just for bodybuilders. It’s the key to preserving muscle, boosting metabolism, regulating blood sugar, and staying full after meals. In other words, it’s essential for fat loss, longevity, and everyday energy.

The more muscle you have, the more calories you burn. And protein helps you keep and build muscle. Plus, it’s the most filling of the three macronutrients, which helps you stay in control of your appetite.

Great protein sources include lean meats, fish, Greek yogurt, cottage cheese, eggs, legumes, and protein powders if needed. How much do you need? Aim for around 0.7 to 1 gram per pound of ideal body weight per day. So if your ideal weight is 150 lbs, that’s 105 to 150 grams of protein each day.

Think about this on a per-meal basis, too. Getting 20–50 grams of protein at breakfast, lunch, and dinner will add up fast—and make a big difference.

Final Thoughts

These four habits—eating real food, managing calories, getting enough fiber, and prioritizing protein—are the bedrock of better health. They’re not sexy. They’re not trendy. But they work. And when done consistently, they will transform your body, your energy, and your confidence.

Don’t try to master them all at once. Pick one. Start small. Build momentum. Then stack the next one. And remember: consistency is more important than perfection.

And hey—if you’re ready to finish the year strong, join me for the final 10-Week Transformation of 2025, running October 6 to December 12. Let’s crush it through the holidays and head into 2026 feeling strong, focused, and in control. You can sign up at nickcarrier.com/10WT.