I’m not a doctor, and this article is based on my own personal experience. Before making major changes to your diet, exercise, or supplement routine—especially if it involves increasing protein intake or cutting out entire food groups—please consult with your physician. It’s also a good idea to have bloodwork done and reviewed by an MD to make sure your body is responding safely.
Balancing diet and exercise may sound like a cliché, but it’s the real foundation of my health journey. What I’ve been doing isn’t extreme or built on fads—it’s a gradual, natural, and sustainable approach that has helped me safely reduce body fat while building muscle.
Let me break it down in a way that’s easy to digest, especially on the nutrition side, since that’s where most of the magic (and challenges) happen.
Exercise: The Movement Piece
I work out most days of the week, with the exception of rest days that my activity tracker reminds me to take (usually once a week). Listening to my body here (and my WHOOP) has been crucial.
Each workout includes both cardio and strength training:
- Cardio: Running for endurance, heart health, and fat burn.
- Strength training: A mix of free weights, machines, and calisthenics to build lean muscle mass.
This combination keeps my metabolism revved up, helps preserve muscle while cutting fat, and prevents me from plateauing.
Diet: The Fuel That Drives Results
Exercise alone won’t get you to your goals. Diet makes up the biggest piece of the puzzle. To simplify it, let’s talk about macros—macronutrients:
- Carbohydrates
- Proteins
- Fats
Most people underestimate just how much of their daily calories come from carbs and fats, especially in a typical 2,000-calorie diet. Fats are calorie-dense (more calories per gram), and carbs—particularly refined grains and sugars—are hidden in almost everything we eat.
Carbohydrates: Cutting the Cravings
My first piece of advice: cut out carbs wherever you can—breads, cereals, sweets, and most processed foods. Instead, step your protein intake way up.
Why? Because I follow what I call the 1/3–1/3–1/3 rule: aim for equal calories from carbs, fats, and protein. That’s a 33%–33%–33% macro split.
The reality is that most people don’t track this balance and end up consuming the majority of their calories from carbs and fats. By intentionally avoiding refined carbs and sugars, I noticed two things:
Whole foods naturally provide enough carbs. For example, 75% of the calories in raw tomatoes come from carbohydrates. Even with mostly whole foods, I still take in around 60–90 g of carbs daily. Many of these come with fiber—technically carbs, but considered “net-zero” since your body doesn’t absorb them as energy.
Carb and sugar withdrawal is real. After a few days without refined grains and sugars, I felt headaches and weakness—classic withdrawal symptoms. But once I pushed through, those symptoms cleared up, and I felt amazing. My body seemed to burn cleaner, natural energy, and I shed glycogen and water weight as a bonus.
Protein: Powering Muscle Growth
Here’s the tricky part—how do you actually meet high protein goals without eating chicken breast all day?
Take this example: an 8 oz grilled, skinless chicken breast (a fairly large portion) gives you around 212 calories with a solid amount of protein. Chicken is one of the most protein-dense meats, but realistically, you can’t live on chicken alone.
That’s where strategic supplementation and variety come in. These are my go-to options:
If you had just one serving of each of these per day, that’s already a 90 g protein boost—without even counting healthy whole food sources like chicken, turkey, fish, or egg whites.
Important: Large increases in protein intake should always be discussed with your doctor. High protein can stress the kidneys in people with certain conditions, and only a physician can tell you if it’s safe for your individual health.
Fats: Choosing the Right Ones
Like carbs, fats are everywhere, and avoiding them completely isn’t the answer. The key is to choose healthier fats that work for your body instead of against it.
For this, I look to the Mediterranean diet, which emphasizes fats from natural, unprocessed sources. My favorites:
- Extra Virgin Olive Oil (EVOO): Known as the “liquid gold” of Ancient Rome, uncooked EVOO is one of the least harmful oils. I cook foods as dry as possible, then drizzle a little fresh olive oil on top for tenderness and flavor.
- Nuts & Seeds: I blend pepitas (pumpkin seeds), peanuts, and pistachios into a mix that’s great on salads or yogurt. These three have excellent fat-to-protein ratios and taste amazing.
- Olives: Another Mediterranean staple, full of healthy monounsaturated fats.
Micros: Don’t Forget the Small but Mighty Nutrients
While macros get the spotlight, micronutrients—vitamins and minerals—are equally important.
Whole foods are your best source here. A Mediterranean-style diet makes it easy to hit these needs with:
- Leafy greens (swap iceberg for spinach)
- Fresh veggies (snack on cherry tomatoes, cucumbers, peppers)
- Lean proteins (chicken and white fish are micronutrient-rich)
- Nuts & olives for minerals and healthy fats
While most store-bought supplements and multivitamins are generally safe, be cautious with high-potency supplements for vitamins and minerals. More isn’t always better. Some fat-soluble vitamins (A, D, E, K) can actually be harmful in excess. Always ask your MD before making dramatic changes in your vitamin regimen.
Hydration: The Underrated Secret
Finally—hydration. Water is essential for everything your body does:
- Regulating blood sugar and sodium
- Helping your kidneys handle the higher protein load
- Flushing out excess nutrients and toxins
When you increase protein intake, you must also increase water intake. The right amount depends on your age, height, gender, and weight, but a safe rule of thumb is to drink steadily throughout the day instead of chugging at once.
The Bottom Line
By balancing exercise with a thoughtful, nutrient-dense diet, I’ve been able to reduce fat while gaining lean muscle in a way that feels natural and sustainable.
The formula is simple—but not easy:
- Exercise most days, with a mix of cardio and strength training
- Cut refined carbs and sugars
- Step up protein with both whole foods and supplements (doctor-approved!)
- Choose healthier fats
- Load up on micronutrient-rich whole foods
- Stay hydrated
This isn’t a crash diet or a quick fix. It’s a lifestyle shift. And once you get past the carb and sugar withdrawals, you’ll be surprised how energized and strong your body can feel.
Always check with your physician before starting or changing a fitness or diet plan. Regular bloodwork reviewed by an MD can give you invaluable feedback on how your body is handling shifts in macros, protein, fats, and micronutrients. Think of it as your dashboard—your doctor is the mechanic who makes sure your engine is running smoothly.