Rethinking nutrition advice and changing the way we talk to ourselves for lasting health wins
Originally published in In Fitness and In Health
Seeing yellow school buses lately? Kids lugging backpacks that could topple them? If you live near a college, maybe the traffic is suddenly more intense than your last HIIT workout. For parents, September feels like New Year’s 2.0. With the world heading back into learning mode, why should students have all the fun? It’s time we all learn, or unlearn, a few things when it comes to nutrition, fitness, and the words we use.
Let’s talk about the health industrial complex. Yes, it’s a thing. Just like the food industrial complex. We’re bombarded with claims and packaging that scream “healthy,” but are they really helping us? It’s time to take a hard look at what we’ve been taught and start thinking for ourselves. This starts with some myths that need to be thrown in the compost bin.
One of the oldest nutrition tales still being told is “calories in, calories out,” which I’ve torn apart here. The idea is that if we eat fewer calories than we burn, we’ll lose weight. Simple, right? Not so much. Not all calories are created equal. Sure, 300 calories of Skittles and 300 calories of broccoli may look the same on paper, but they feel completely different in your body. Nutrient-dense foods like vegetables, protein, fiber, and healthy fats fuel our bodies in ways sugar just can’t. And let’s be real, your body isn’t exactly craving a second helping of cucumbers, but it might demolish a sleeve of cookies. That’s biology. So instead of obsessing over quantity, let’s start focusing on quality.
Then there’s the other half of the equation, burning calories. Wouldn’t it be amazing if we could just direct our bodies to burn off those peanut M&Ms first? While we can’t be that specific, we can build a body that’s a calorie-burning machine all the time. How? Muscle. Muscle is metabolically active, which means it burns fuel even when you’re binge-watching your favorite show or sleeping. So instead of endless cardio, aim to build muscle. Yes, cardio has its place, your heart is a muscle too, but lifting weights and bodyweight training can be just as effective for heart health and even more supportive for your metabolism. Remember: Move your mass! You don’t have to love the gym. Try new things, find something fun, and make movement a regular part of your life. Just please, stop trying to outrun your fork.
Now let’s talk about BMI. Maybe you’ve had a doctor or a website tell you your BMI says you’re overweight or even obese. Deep breath in, and let me hear you say it with me…BMI is B.S! It only accounts for height and weight, not muscle, fat, bone, or hydration. Two people with identical height and weight could have wildly different health profiles. What’s more helpful? Body composition. An electronic scale and a measuring tape can give you way more insight than a BMI number ever will. Track multiple metrics, not just weight, to get a better picture of your progress.
And speaking of things that make us question everything we thought we knew, I’ll talk to you again about portion sizes. Remember that old food pyramid from grade school? The one with grains as the foundation? That was more about government subsidies and economics than health. Corn gets subsidized, suddenly all sorts of synonyms for corn syrup show up everywhere, and we wonder why we feel like we need a nap after lunch.
Instead of relying on outdated charts, use your hands. Two hands together, palms up, for veggies. One full hand for protein. A fist for starch. A sprinkle (yes, think jazz hands) of quality fat. Keep an eye on serving sizes on packaged foods, too, many containers have more than one. And if you’re always hungry even with nutritious meals, maybe it’s not about needing more food, but needing different food. Change up your ingredients, try new recipes, and see how it affects your appetite and satisfaction.
On the topic of all that chatter in your head. It might sound like fluff, but how we talk to ourselves is a huge part of wellness. Your subconscious mind doesn’t know the difference between what’s real and what’s imagined. Whatever you tell it, it believes. That means your thoughts, and the words you use, shape your reality. If you say you’re not a morning person, you’re building an identity around that idea. So how are you ever going to feel energized in the morning if your brain is convinced it’s impossible? Instead, try saying something like, “I prefer not to wake up early, but I can if I need to.” See what happens.
This concept comes from NLP, neuro-linguistic programming, which connects our experiences, language, and behaviors. In our daily lives, where 90% to 95% of our lives are controlled by our subconscious, we actually can rewire the way we think by changing our words. That includes ditching some of our favorite self-sabotaging phrases.
Let’s start with the word “diet.” Originally, it just meant the kinds of food you eat. Now it’s become this uncomfortable verb associated with restriction and deprivation. “I’m on a diet” almost guarantees a mental countdown until it’s over and you can “go back to normal.” But health isn’t about being on or off. It’s about making choices you feel good about consistently. I prefer to talk about energizer foods and energy zappers. Not good or bad, just choices and how they make us feel.
Next up, let’s stop saying we want to “lose” weight. Think about it. When you lose something, you want to find it again. Nobody wants to find those pounds they worked so hard to get rid of. Instead, talk about weight removal, release, or long-term management. It may sound small, but words matter, and I’ve covered a lot of ground for it in this episode if you want to take a look!
Speaking of problematic words, let’s talk about “should.” “I should eat this,” “I should work out more,” “I should be better.” It’s a judgment-packed word that rarely motivates action. Instead, flip the script. Say, “I deserve to feel energized,” or “I’ll feel proud when I finish that workout.” Motivation comes from a positive place, not guilt.
And please, let’s stop saying “don’t.” Ever try telling yourself “Don’t eat the cookie”? Suddenly, it’s all you can think about. Your brain doesn’t hear the “don’t.” It only hears the rest of the sentence. Try it, don’t think about a pink elephant. Yep. There it is. Instead of focusing on what not to do, think about what you will do. Say, “I’m going to eat a salad,” or “I’m planning to walk before dinner.” It feels lighter, and you’re more likely to follow through.
This isn’t about being perfect or getting it all right on the first try. It’s about small, conscious shifts that make a big difference over time. Unlearning old beliefs takes effort. But you’ve got this. You’re already further along than you were five minutes ago. You’re learning how to challenge myths, question messaging, and most importantly, speak to yourself with kindness and intention. That’s where real wellness begins.
And yes, that pink elephant can stay right where it is.