Written by Jason Whistler, Health & Wellness Expert
Jason Whistler is a leader in health, wellness and personal development and the founder of Yakushi-An wellness centers. He is dual, board-certified in Health & Wellness Coaching and Therapeutic Bodywork and has the distinction of teaching Ninpo Taijutsu for over 20 years.
When you’re feeling stuck on a health goal, it’s not always about working harder or shifting your mindset. Sometimes, the answer lies in what’s on your plate. Simple nutrition adjustments can reignite your energy, helping you break through those plateaus and keep your momentum going. Small changes, like adding nutrient-dense foods or re-balancing your meals, can lead to big results in your health and energy.
In a previous article, we discussed how breaking through a plateau requires intentional adjustments and persistence. Now we’ll dive deeper into a few nutritional tweaks that can provide the energy boost you need to keep pushing forward.
Why nutrition matters
What you eat directly impacts not just your weight but your energy levels. The right nutrition can fuel your progress, and tweaking it in a way that supports your body’s needs is key. Let’s explore how a few smart adjustments can help restore your energy, get you back on track, and drive your progress forward.
3 simple tweaks to energize your nutrition
1. Reevaluate your macro-nutrient balance
Take a closer look at your protein, fat, and carbohydrate intake. Are you getting enough protein to support recovery from your workouts or a grueling over-nighter at the office? Could your carbs be too high or too low for your activity level? Re-balancing your macro-nutrients to align with your current goals can make all the difference. Also remember, this balance will change over time, as life demands, stresses, and even seasonal weather changes can impact our nutritional needs.
2. Focus on nutrient density
Not all calories are created equal. Swap out empty-calorie foods for nutrient-dense options like leafy greens, fatty fish, and seeds. These foods provide essential vitamins and minerals, supporting your energy without adding unnecessary calories. I'm a big fan of having a small bag of mixed nuts on hand to cover the occasional afternoon snack urge.
3. Time your meals for maximum energy
Experiment with meal timing. Intermittent fasting, or even spreading smaller meals throughout the day, could help you avoid those midday energy dips. Finding the right balance here can keep your energy steady throughout the day. It's not uncommon for me, when faced with the choice of “fast food or nothing” to simply skip a meal. For me, I find I end up feeling more energized and focused when I skip the junk and often my clients report similar experiences, but I always encourage each person to experiment and find out what works best for them.
Remember, consistency over perfection
It’s not about perfection—it’s about consistency. Even if you can only make one small tweak at a time, stick with it. These nutrition tweaks may seem small, but their impact can be profound. By making mindful adjustments, you’ll notice a boost in your energy, which will help push through plateaus and keep you moving forward and these small changes will accumulate over time.
Now that you’re making progress, you might notice something else: the challenge of maintaining a balance between your health goals and the rest of your life. In the next article, we’ll explore how to keep harmony between your wellness journey and other important aspects of life—because true progress doesn’t have to come at the cost of balance.
Until then, remember, that progress is built on sustainable habits, not quick fixes.
Read more from Jason Whistler
Jason Whistler, Health & Wellness Expert
Jason Whistler is a leader in health, wellness, and personal development, and the founder of Yakushi-An wellness centers. He is dual board-certified in Health & Wellness Coaching and Therapeutic Bodywork, and has the distinction of teaching Ninpo Taijutsu for over 20 years. With a deep understanding of bio-mechanics, health, and human potential, Whistler has developed strategies that significantly enhance physical and mental well-being. He has dedicated his life to helping others break free from pain and stress, enabling them to enjoy more ease, joy, and fulfillment in their lives. His mission: Empower individuals to achieve true life mastery
