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Nutrition doesn’t need to be complicated. Yet for many people trying to improve their health, strength, or body composition, it often feels overwhelming. Conflicting advice, extreme diets, and social media trends can make it hard to know what actually works. This guide breaks nutrition down into simple, evidence‑based principles that support fitness, strength, and long‑term health, especially for adults over 30. No extremes. No quick fixes. Just practical information you can

As a personal trainer, one of the most common nutrition questions I’m asked is about protein intake  and how much protein the body actually needs. Protein is an essential macronutrient that plays a key role in muscle growth, muscle maintenance, and overall health . There are thousands of different proteins in the human body, all made from combinations of just 20 amino acids. Without adequate protein intake, the body may experience muscle loss, fatigue, slower recovery from ex

If you’ve ever felt like you need to train harder to see results, you’re not alone. Fitness culture often pushes the idea that intensity equals progress. But when it comes to fitness after 30, pushing harder isn’t always better. For most adults, consistency vs intensity is the real deciding factor in long-term results. Progress doesn’t come from how hard you can push for a short burst. It comes from what you can repeat, recover from, and sustain over time. That’s where consis