If I could hop in a time machine and give my younger self some advice, I wouldn’t warn him about bad haircuts or questionable fashion choices.
I’d look him in the eye and say, "Listen, buddy—your diet is sabotaging you, and you don’t even realize it."
Here are three nutrition truths I wish I had embraced sooner. They could have saved me years of frustration (and bad carb-loading decisions).
1. Protein is Your Best Friend, Not Carbs.
Back in the day, pre-sports events meant piling on plates of pasta like it was an Olympic sport. I thought carbs were the ultimate fuel. What no one told me? Protein is your MVP.
Here’s the deal: If you’re working out, your muscles are doing the heavy lifting—literally. You can’t fuel muscle with empty carbs. You need protein to rebuild, recover, and do it all over again.
If I had focused on eating protein first and treating carbs as a sidekick (not the star), my performance and recovery would’ve skyrocketed.
🛠 Try this: Prioritize lean protein (chicken, eggs, fish, tofu) at every meal. Fuel your muscles first, then add in carbs to top off your energy reserves.
2. You Can’t Outwork a Bad Diet—Unless You’re 5.
When I was younger, I’d swing wildly between extremes. I’d eat everything in sight, then panic and strip my diet down to the bare minimum, thinking that was the only way to fix it. Spoiler alert: it wasn’t.
The mental gymnastics of guilt, shame, and punishment for “falling off the wagon” were exhausting. What I wish I’d known is that sustainable change isn’t about perfection—it’s about progress. Instead of removing everything “bad,”
I should have focused on adding one good habit and removing one bad one, slowly.
🛠 Try this: Add one healthy thing (like more veggies or water) and remove one unhelpful thing (like sugary snacks) weekly. Over time, you’ll build a system that works for you—no fads or extremes needed.
3. When You’re About to Make a Bad Choice, Have a Conversation.
I used to walk into stores, spot the donuts, and think, Yep, I’m doomed. I didn’t even try to argue with myself—it was autopilot. But eventually, I started asking myself some questions:
- Why do I want this?
- Am I really hungry?
- Is there a better option here?
Nine times out of ten, I didn’t actually want the donut—I was just in a situation where my willpower was tested unnecessarily. By reducing the triggers around me (removing junk from my house, skipping the bakery aisle), and asking myself questions, I started making better choices.
🛠 Try this: It’s not about never eating a donut. It’s about realizing when and why you’re tempted. Work toward saying no when you’d normally say yes—and remove temptations from your environment so it’s easier to succeed.
Every choice is a chance to make yourself proud. You don’t need to be perfect, but you do need to be consistent. Start small, learn what works, and give yourself credit for every step forward.
Crush today!
Nick Urankar
P.S. Exciting news: a brand-new Justabar program is launching soon, and I want YOU to help shape it!
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