Nutrition Pillar
This month, I feel inspired to talk about nutrition.
As many of you know, I’m deeply passionate about holistic health—an approach that led to my creation of the 5 Pillars of Health method. While exercise is crucial, it’s just one piece of the puzzle. Without balancing the other four pillars, especially nutrition, achieving your health goals can feel like an uphill battle. Nutrition plays a HUGE role in reaching our goals and sustaining long-term health.
Recently, I came across an incredible article by Phil Hilton, a 59-year-old man who worked with nutritionist Rhian Stephenson to revamp his eating habits. Together, they embarked on a 21-day metabolic reset—a diet focused solely on meat, vegetables, and fruits. As I read about Phil’s journey, I couldn’t help but think, WOW, this is exactly what I preach! Yet, it’s rare to see such dedication in action. Phil’s results were nothing short of inspiring, and I want to share his words with you:
“I have tremendously sad news: giving up cheese, booze, bread, pasta, and sugar really does make you feel incredible. I have just completed a three-week metabolic-reset program, and I’ve lost fat, I’m less anxious, I sleep better, and I have the energy of a 17-year-old walking through the door of his first house party.”
These words are music to my ears and fuel my hope for the future of health. Imagine if more of us embraced whole, unprocessed foods—what a powerful shift we could see in our collective well-being.
Let me be clear: I’m not saying this is easy, nor am I advocating for fad diets. But there’s undeniable value in eating whole and raw foods, alongside a balanced diet that includes all three macronutrients to ensure we’re getting essential micronutrients. Eliminating processed foods, alcohol, and sugar can be transformative. And yes, occasional indulgences on special occasions are fine—just not every day!
I’m passionate about simplifying health for everyone. Forget the complexity and confusion; the research is there, and the steps are straightforward. With that in mind, here are some simple nutrition guidelines to support you in mastering the nutrition pillar:
General Nutrition Guidelines
Eat whole and raw foods as much as possible.
Minimize or completely eliminate processed foods.
Avoid common inflammatory foods: wheat/gluten, dairy, alcohol, sugar, coffee, and soy.
Limit coffee consumption and maximize water intake.
Remember, alcohol and sugar are highly addictive and not your friends.
Your body needs all three macronutrients:
Proteins: Aim for a mix of plant and animal sources. Most plant proteins are incomplete, and "fake vegan meat" products are highly processed.
Carbohydrates: Focus on vegetables and fruits as your main sources. Learn the difference between low and high glycemic carbs, as well as simple and complex carbohydrates.
Fats: Prioritize healthy fats like unsaturated ones. Understand the different types of fats: saturated, unsaturated, and trans fats.
The secret to better health—and achieving your dream results—is managing your blood sugar levels. By choosing quality nutrition, you’ll avoid the spikes and crashes that wreak havoc on your health and energy.
And here’s a powerful reminder: everything is better when you make it yourself. Knowing exactly what goes into your food helps you steer clear of additives, preservatives, and highly processed junk.
Don’t just take my word for it—try it yourself! The best way to learn what works for your body is through truth in experience.
Stay strong, healthy, and vital.
Coach Victoria
Here are some great resources to start your own reference and research…
(1) The Diet Plan that changed my life in three weeks. (by Phil Hilton)
The article I mentioned above about the 60-year-old man who achieved incredible results.
(2) The Facts on Trans Fat.
A short read about unhealthy fats and similar advice given about nutrition from Heart & Stroke.
(3) “STOP Eating this CRAP!” - Paul Saladino DEMOLISHES Modern Diets, Processed Foods & Big Food Lies
An incredibly informative YouTube podcast with Dr. Paul Saladino. This EXCELLENT episode covers a TON of info quickly, summarizing my 8 years of nutrition science in just 2 hours. You and your family will get a lot out of this one!
“Patrick Bet-David sits down with Dr. Paul Saladino, the Carnivore MD, for an EXPLOSIVE and SHOCKING discussion that uncovers the hidden dangers lurking in your diet, water, and everyday habits.”