I try to stay updated. It is my job, after all. Yet, I often find that the more I read, the less certain it feels. The reason might be that diet has never had one single answer – but is something far more individual than we like to believe.
What is actually "right"?
It's hard to know what's "right" when new information, new experts, and countless do's and don'ts keep emerging. At least, I find it hard – as I try to stay updated in my job as a wellness coach.
Where are we on the bread debate, for example? Do we avoid all bread because it's "too much carb"?
Or are we back to it again – as long as it's sourdough, gluten-free, or "clean enough"?
Fundamentally, I believe that the more voices that get a platform on the internet, the more the need to optimize grows. Everything must be improved. Everything can be adjusted. And everyone has a "key" to share.
Amidst all of this, what we call the wellness industry is growing.
But diet is – and always has been – more individual than it appears on TikTok.
You and I can eat the same thing and get completely different results: You might gain weight, I might lose it. You might feel good, I might feel empty.
Protein, the new superstar
If there's one thing that has had a good PR team in recent years, it's protein. Everything is suddenly "protein-rich." Chocolate, yogurt, ice cream, bread – same products, new label.
Of course, we are influenced. If we hear something often enough, we quickly start to believe that more is better.
But here comes the slightly less sexy truth:
Most people already get enough protein through a normal diet. And the body has a limit to how much protein it actually uses efficiently per meal (often around 20–40g, depending on body and activity). The body also doesn't have a separate store for protein like it does for carbohydrates and fat. This means that excess protein:
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is used as energy
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or converted to glucose
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and in some cases – indirectly – stored as fat
So it's not just about how much protein you eat, but what your body can actually use.
It's also about combinations
Did you know, for example, that by combining iron-rich foods with vitamin C (like citrus fruits or bell peppers), you can significantly increase absorption?
That says something about it not just being about how much you eat – but how you combine it.
Eggs, gym bros, and a small detail
I (and many other gym bros) like eggs. It's been a thing for a long time.
Eggs contain all the essential amino acids the body needs. This means the body can use it effectively for muscle repair and growth. In addition, eggs have a high biological value – meaning high quality protein. A lot of "utility" per gram.
Why is there pineapple next to it? Something I've been asked about is the pineapple that's part of my midday post-workout meal. It's there for two reasons:
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The taste. I love pineapple.
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And the function.
Pineapple contains an enzyme called bromelain, which can help break down protein and make digestion a little easier.
It's not reinventing the wheel – but it's a small detail to note if you're interested in optimization.
"How many calories are in that?"
We probably all hear that question often – usually from people who care about exercise and diet. And yes, it's good to be conscious of what you eat, when you eat, and why.
But calories are not just about numbers. It's also about how your body processes what you eat. You can weigh, measure, and eat "perfectly" – and still not achieve the desired effect.
Why?
Because stress, sleep, and lifestyle play a role:
Lack of sleep can affect hormones that regulate hunger and satiety Stress can affect digestion The body may become less effective at absorbing nutrients
So even the most optimal diet can fall a bit flat if the rest isn't cooperating.
So what do you do with all this information?
Perhaps you knew some of this – perhaps not. The truth is, you could have lived perfectly fine without knowing it too. Food, diet, and exercise rarely have one single answer.
My recommendation is to be curious about your own body. Test things. Give it time. Log what works – and what doesn't.