Why Your Nutrition Doesn’t Have to Be Perfect to Work
Nutrition is one of the most confusing and overwhelming parts of any wellness journey. With so many trendy diets and conflicting opinions, it’s easy to feel like you’re constantly second-guessing your choices.
But what if it didn’t have to be so complicated?
At Limitless Fitness, we’re taking a different approach — one that’s practical, sustainable, and backed by science. And to help us break it all down, Dr. Joyce is here to share her expertise.
A licensed and registered dietitian nutritionist with a doctorate degree in nutrition and public health, Dr. Joyce is passionate about helping her clients find what works, keeping it real, and making it enjoyable!
Let’s Start Here
One of the biggest misconceptions we all hear is that nutrition has to be perfect in order to feel or look your best.
Spoiler: It doesn’t.
Eating well shouldn’t feel confusing, and it definitely shouldn’t come with guilt. The good news? Small, simple shifts can create massive results.
Below are some of the lowest hanging fruit changes (pun intended!) you can make today to build sustainable habits—without feeling restricted.
And if you want to go even deeper, Dr. Joyce will be in-studio for a complimentary seminar on 2/23 to unpack all of this and answer your questions. Register here – you won’t want to miss it!
Why Protein Should Be Your Primary Focus
Instead of obsessing over every bite, constantly weighing and measuring food (only to feel overwhelmed and fall off track), let’s simplify things.
Start by focusing on protein.
Why PROTEIN?
Because protein isn’t just for bodybuilders. It’s for anyone who wants to feel strong, recover well, and stay satisfied after meals.
Protein helps:
✅ Repair muscle and support recovery
✅ Stabilize blood sugar, reducing energy crashes
✅ Keep you full longer, curbing cravings naturally
So if you’re hitting your protein goals daily, you’ll naturally regulate your appetite and reduce cravings—without even trying. Pretty cool, right?
Now, let’s talk specifics.
How Much Protein Do You Actually Need?
This depends on your activity level and goals. But a great starting point for most people:
👉 Aim for 20-30g of protein per meal
👉 Use your palm as an easy measuring guide (one palm-sized portion = ~20-30g)
👉 If you’re more active, aim for two palm-sized portions per meal
For reference, this lands around 0.7g - 1g of protein per pound of body weight.
Best Sources of Protein
Whole foods are your best bet. Here’s where to start:
🥩 Meat & Eggs: Chicken, lamb, pork, beef, fish, eggs
🌱 Plant-Based: Beans, lentils, nuts, quinoa, oats
Pro tip: Instead of dry, boring chicken breast, try boneless, skinless chicken thighs. They have a little more fat, vitamins, & minerals- nearly identical protein, and taste way better!
Next Up: Fiber!
You may recall fiber having its moment back in the ‘80s and ‘90s, when high-fiber cereals and ‘heart-healthy’ diets were everywhere. But in recent years, it’s been overshadowed by trends like low-carb, high-protein, and keto diets.
Now, we believe it’s time for a fiber comeback. Protein and fiber work together (promoting a lot of the same benefits) to keep you full and fuel your body efficiently.
Why Fiber Matters
✅ Boosts fullness, reducing overeating
✅ Regulates digestion and supports gut health
✅ Stabilizes blood sugar, keeping energy levels even
✅ Supports healthy cholesterol levels
Sound similar to protein? It should! And it’s one of the easiest things to add to your diet with outsized impacts. Some examples include beans, chickpeas, apples, sweet potatoes, oatmeal, or chia seeds.
Carbs: Your Friend, Not the Enemy
Carbs have had a terrible PR team.
🚫 “Carbs make you fat.”
🚫 “Cut carbs to lose weight.”
🚫 “Carbs are the enemy.”
Not true.
The Truth About Carbs & Performance
Carbs play a crucial role in muscle recovery, energy, and overall performance.
When you eat carbs, your body breaks them down into glucose—which is stored as glycogen in your muscles. These glycogen stores fuel workouts, aid in recovery, and keep energy levels high.
And here’s the real magic:
🔹 Protein + Carbs = The Perfect Recovery Pair.
Protein helps rebuild muscle, while carbs shuttle nutrients into muscle cells for faster recovery.
What Kind of Carbs Should You Eat?
Not all carbs are created equal. Stick to whole, nutrient-dense sources:
🍌 Fruits & vegetables
🥔 Potatoes
🌾 Oats & whole grains
🥜 Legumes
When you hit your protein, fiber, and quality carb goals, you’ll naturally eat fewer processed foods (like candy, chips, and refined sugars)—because your blood sugar will be more stable, and those cravings won’t hit you like they used to.
Putting It All Together
At the end of the day, you don’t need perfection—you need consistency and some planning.
🔹 Eat enough protein.
🔹 Increase fiber (gradually- this will be discussed at the seminar)
🔹 Don’t fear carbs—just focus on the right ones.
And the best part? These changes don’t require obsessing over every detail.
Nutrition shouldn’t feel restrictive or stressful. It’s about fueling your body in a way that feels good and works for your lifestyle.
So take a deep breath, eat the carbs, and remember: small changes add up to big results.
Want More Guidance?
Curious about:
✅ How to shop smarter?
✅ What a balanced plate looks like?
✅ How to easily measure your protein and fiber intake?
Join Dr. Joyce’s FREE seminar on 2/23! She’ll answer all your questions and help make nutrition way less confusing and way more approachable.