After spending the past weekend in Tampa Bay Hanging out with Layne Norton (who was just on Joe Rogan) and his BioLayne Team, I wanted to share a few things that were reaffirmed inside my mind.

Most of us make nutrition more complicated than it needs to be.

The truth is, the simpler the better.

The simpler we have our nutrition plan, the easier it will be to follow … and the better results we’ll get.

So rather than get bogged down in Paleo, Keto, low-carb, high-carb, no-carb, intermittent fasting … and the list goes on …

I have three things for you to start focusing on today.

If you do these three things consistently, you’ll be well on your way to a nutrition plan that works … and that you can actually stick to.

Eat Three Meals A Day: Look, if you’re getting great results with intermittent fasting – i.e. eating only during a specific time window during the day – then by all means, have at it. The most underrated rule of nutrition, after all, is, “If it ain’t broke, don’t fix it.” But for the vast majority of us, nutrient timing is pretty far down the list of priorities.

Most of us will do better with the good old fashioned “three square meals,” meaning breakfast, lunch and dinner. Spreading your meals out throughout the day will avoid hunger crashes. And compared to eating small meals every couple of hours – a concept known as “grazing” – the research shows that eating more substantial meals 3 times a day is superior when it comes to hunger, fullness (satiety) & blood sugar levels.

Have Lean Protein With Every Meal. If a meal doesn’t have protein, it’s not a meal … it’s a snack, plain and simple. Protein limits the production of the key hormone responsible for hunger … a little gremlin called ghrelin. Consuming protein at regular intervals throughout the day – as in, with each of your three meals – will leave you feeling more satisfied and less hungry between meals.

Protein is also responsible for building muscle and avoiding the loss of lean mass … which can easily happen if we’re in a calorie deficit. It’s important to note that we can’t get those benefits of protein if we skip it with breakfast and lunch and try to cram it all in with dinner. In fact, you are putting yourself in more of a catabolic state for most of the day & if you're over the age of 30 that's the last thing you want to do. Catabolic means muscle breakdown. Not something you want as you age. Think of your body’s muscle-building switch as a light switch. It’s either on or it’s off. To maximize our results, we want to turn that muscle-building switch on multiple times per day.

Have Fruits & Vegetables With Every Meal. It turns out mom was right … eating fruits and veggies IS good for you. They’re packed with micronutrients and fiber, and they satisfy the nutrient density rule. If we’re trying to control our calorie intake (not to mention our body weight) we want to consume foods that are higher in volume (and thus will help us feel full) and lower in calories.

For example, 4x Ritz crackers and 1 cup of grapes have 70 calories each. Which one will help you feel fuller?

The grapes, of course, because they weigh 150 grams compared to 13 grams for the crackers. More nutrients, more filling = win, win.

I actually teach my clients to learn how to follow 6 Pillars of Nutrition to maximize their results and gain confidence and control over their eating habits.

But if you start with these three simple principles –

3 meals a day, each containing lean protein, fruits and vegetables – you’ll be light years ahead of most people without having to do anything else.

And also … without having to go on a diet :-) 

100% committed to your success,

Adrian Delorey

613-859-2633

PS. Interested in training with me personally? I'm running the Orleans Adventure BootCamp starting next Monday for 4 weeks.

1 time only 630am. Comes with Nutrition coaching, meal plans, inbody assessments and 3x/week training with yours truly.

We'll be training at various locations in Orleans including Avalon, Greens Creek & Petrie Island. For more details & to register click HERE or hit reply to this email.