Stop Overcomplicating Your Nutrition

00:00When I started meal prepping and I started consistently just eating the same things every day, I was not only feeling so much better because I was giving my body exactly what it needed, I didn't have to worry about thinking, what am I going to make for breakfast? What am I going to make for lunch? What am I going to eat for dinner? Remove this decision fatigue of a daily food decision. You stop asking, what do I feel like eating? And you start saying, this is what I eat. That subtle shift literally changes everything. What's going on, everyone? Hey, my friends. Welcome back to another episode of The WarriorBabe Show. Or if this is one of your first episodes, welcome to the show with your host, Nikkie Stott.

00:41And on these episodes, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. Today is episode number 340. And we're going to be talking about something that is so simple, and so obvious. And it's so basic, but it's eating the same things more often. And before you even check out or you go on to the next podcast you want to listen to, I know that sounds basic, and it may sound too boring, and it may sound too obvious, but please stay with me.

01:18Because I know it sounds like, because I know that sounds like, because I know that sounds like, and it's probably already something that you maybe already do or already know. But literally, my friends, basic is how you get results. I think that the fitness industry is so good at overcomplicating the path that you need to be on to get results. Or they are the fitness industry is really good at what's the next new trend, people helping on these next new trends, and then those trends required to be overcomplicated or over optimized, you have to be creative in the way that you go about your nutrition, your training.

01:52Literally, like, literally, like, in order for you to get the results that you want, it is, it's so basic. And I can say that too, because the women who I've seen who have won the long term game, like the ones who have just been getting their steps in, meal prepping, strength training consistently, following their nutrition, focusing on nutrition, like 80%, 90% of the time, getting good sleep, checking in on their hormones, like, those women that didn't chase trends or chase complicated meal plans or have to be over creative with the way that they were working out or x, y, and z, like, they're the women who just repeat the fundamentals, the basics.

02:37So today, I want to break down why eating the same thing reduces big daily decision fatigue, how it increases and why it increases consistency, why boredom, like, I know, there's a lot of women I've talked to in the warrior babe space that are like, well, I just hate eating the same thing every day. It's the boredom isn't the real issue. So I want to talk about that. Also, I know that there's a lot of women that are like, well, how do I eat the same thing, but also like provide for my family and cook for my family. So I'm going to talk about that.

03:07I'm going to talk about how to do that with your family. And then like, just overall, how this can reduce overwhelm and how this one shift can just change the entire trajectory of your journey. Okay, so this is more of like, think of it like a systems episode, right? You guys have systems that need to be in place in order to get the results that you want to get. And the systems are what create those results, right? So that's what we're going to talk about today. Before we dive in, let's first talk about something most women don't realize is sabotaging them on a daily basis. And that is how decision fatigue is literally quietly it's it's running your life every single day, like every day you are making hundreds, if not thousands of these small micro decisions.

03:58Every minute of your day, like what to wear, what to respond to what do the kids need? What errands do you need to run? What are you cooking for dinner? What do you need to prioritize? Who needs your energy? What do you need to get done for work? Like you are thinking about 1000 different things on a daily basis. And by the time that you're thinking about 1000 different things on a daily basis. And by the time that it comes to food comes into the picture, your brain at this point is already depleted and or it doesn't look at the food aspect of being a priority.

04:30And when your brain is depleted, it does not choose you being in alignment with your goals. It chooses whatever is comfortable and chooses whatever is easy, it chooses familiarity, it chooses whatever feels good in the moment. And that's not because like, you know, you're not 100% committed to your goals or you lack discipline. It's just the way that your brain is wired when it's tired. When you remove this daily food decision that everybody like what am I going to have a breakfast? Oh my gosh, I need to eat. I'm hungry. What are we going to have for lunch? What are we going to have for dinner? Where do you want to go get dinner? When you remove this daily food decision, you remove a massive cognitive load. This is something that changed the game for me early on. When I started meal prepping, and I started consistently just eating the same things every day, I was like, I was not only feeling so much better,

05:24because I was giving my body exactly what it needed. But I didn't, I didn't have to worry about thinking what am I going to make for breakfast? What am I going to make for lunch? What am I going to eat for dinner today? I'm getting done a 12 hour shift. What am I going to grab for food on the way home, which again, is just ease, comfort and familiarity. This is probably a long time ago. And I did tell you guys this. But when I was done working a 12 hour shift, a seven to seven in the emergency room, you know what restaurant or fast food chain was right down the street from the emergency room department from the hospital. McDonald's. McDonald's. Do you know how many times I stopped there after a long shift like that, because it was easy? It was comfortable. That McDonald's food is very comfortable. And it was just familiar. And it just felt good in the moment because I was starving. And it was the quickest thing to get food. I know a lot of you guys have been in that same boat, right? You're at work and your co workers are like, where do you want to go get food? Or you're done a long shift. And the easiest thing to do you want to worry about food,

06:23because your husband's cooking the dinner for the kids. So you just grab something easy and familiar on the way home. When you remove this decision fatigue of a daily food decision, you stop asking, what do I feel like eating? And you start saying this is what I eat. That subtle shift literally changes everything. Because food stops becoming this daily negotiation. And negotiation is so exhausting. It just becomes, okay, I have my meals prepped for the day, or I have them logged inside of my fitness pal, like I know, when I open up the app in the morning, these are my meals I need to pack for the day, or if you do it the night before, like that hack right there, is one of the biggest drivers of success that I see for women who get where they want to be with their results, because they either prep or plan their meals in advance. And then they just pack their meals for the day as they go. And they don't have to make this type of decision on a daily basis.

07:20And I mean, I ask it every day. And I'm going to get to that in a little bit. Because somewhere along the way, women were taught that variety equals health. And while variety has value nutritionally, too much variety destroys people's consistency. If every meal is different. If every macro target is different, every grocery list is different, dude, your system never, never stabilizes, this state, this system will never be stabilized for you. And fat loss or becoming more tone or building more muscle or changing your body composition, all of that, those things, they thrive on consistency.

08:00So the woman who gets those types of results, they're not reinventing their lunch meal or their breakfast meal or their dinner meal every single week. They have like these two to three go to breakfast. Or from me, you guys know that I've eaten the same breakfast for the last two and a half years, I will probably just alternate whatever carbs source I'm eating. But I'll guarantee I'm having egg and egg whites as my protein. Or I'll have the toast with avocado or I'll have oatmeal or I'll have a bagel cream cheese.

08:32And then these women that get those types of results where they have this stabilized, the results that you guys want to get after, but you don't want to eat the same meals all the time. They also have two to three go to lunches. And then they have a small dinner rotation as well. This is what I say for women that are just starting out to make it silly, stupid, simple for you when you are getting nutrition down pat. Do not change it up like this that you want to all the time and just put in all this variety and all these recipes and X, Y, and Z. It's going to make it too complicated for you out of the gate.

09:02And that's why you're not going to be able to stick to it in week three and week four and week five, because you're trying to create all of these meals, which you're being now informed on that you need to eat more of the right types of foods. And that requires you to eat more protein, carbs and fats. And so you're making more meals, but you get fatigued because you're trying to keep all this variety in it. Right. Variety in it. I can say that word. You're trying to just make something different all the time.

09:34So what I say for women is the first two, three weeks, eat the same breakfast and then just have a lunch and a breakfast or lunch and a dinner that you can interchange. So for the first week, you're having the same lunches. And for the next week, maybe change up the lunch or just interchange from what you have for dinner and make that the lunch and then introduce a new dinner. And then repeat. And it's not right. It's not like that these women that are doing this or even me like lacking the ability to be creative or have the differences of options.

10:11Right. It's just because they understand. And I understood this early on is the repetition is what builds rhythm and rhythm and then builds the consistency and then consistency builds the results. This is how you lock in consistency, making a simple strategy, but it's not a compromise. I don't want you to look at it as a compromise. Because if you want to get to that result of fat loss or building muscle or changing your body composition, be more fit, athletic, more toned, losing the body fat, losing the weight. However, the narrative that you are playing in your mind in terms of the goal you want to get to, it requires consistency, consistency with your training, but more importantly, consistency with your nutrition.

10:53And so you can't be trying to reinvent the wheel every single week. Keep it silly, stupid, simple. All right. Hey, while you're listening, if you're getting value from this episode, take a moment to tap that review button or share this podcast with a friend. It's a small gesture that goes a long way in helping more women find their way to feeling stronger and more confident in their skin. I appreciate you so much for taking the time to support this show. I just want to address this head on. I'm going to get bored. Okay, look, I hear you. I understand you. I get it.

11:26But boredom is not a biological emergency. You don't need entertainment from your oatmeal. You don't need excitement from your lunch. You don't need nourishment and alignment. You need nourishment and alignment. And the deeper truth is most women aren't actually bored. They're just you're overstimulated on a daily basis. You're used to constant things. You're used to constant flavor switching. You're used to constant food entertainment. So when food becomes simple and predictable, it feels boring. But just hear me loud and clear how predictable is actually so powerful.

11:57Predictable means that your macros are easier to hit. Your calories are more consistent. Your digestion is stabilized. Your hunger patterns regulate. And if you need more options or more variety, add it in in small ways. Keep the base consistent. Keep your protein, your carb, your fats, your vegetables. And then change seasonings or change sauces or add in different vegetables here and there. Or change up the way you're cooking the chicken.

12:28Do it in air fryer rather than doing it and baking it. Or what I said earlier is like just change up the lunches after two weeks. And change up the dinners after three weeks, right? And this is very much probably like a very A-type person mentality of the system that I'm talking about in order to be strategized here because you're going to need to think about this stuff. You're going to need to plan ahead. You're going to need to maybe write this down on a calendar. And that takes a very like check-the-box type of person, check-the-box type of mentality.

12:59But I will tell you this. If you want the results that you guys are seeking and want to get after, this is the type of mentality that needs to be put into place. And this is the type of mentality that needs to be okay with like, okay, I'm going to switch up some things this week. And also needs to be okay with like, I'm not bored. It's just a new normal that I need to get used to right now. So that's the first thing I want to squash in terms of boredom. The second thing I know that I've heard before is like, okay, but like I can't eat the same thing because I have a husband and I have kids. So I want to shift this.

13:30You don't need separate meals. You just need like more modular meals. And what I mean is like build dinners around a base. So you have a protein, you have a carb, and you have a vegetable. Then just adjust the portions or add in things. So for example, like you make grilled chicken, potatoes, and broccoli. Your kids might want butter and cheese and sauces. So you just need to adjust the portion size. You need to adjust the sauce choice. You need to adjust the like macro alignment.

14:03You can make the same exact dinner that you want to, that for the entire family. And then when you're about to eat it, you just portion size it differently for you. It doesn't need to be that complicated. Or for taco night, like for family, you have tacos with shells and cheese and sour cream. Maybe you do a taco bowl with measured rice, protein, and toppings. Like it's not about, oh, I need to make different dinners for my family. No, it's about structure.

14:33And then two, think about it like this. Your family is going to benefit from that structure as well. Because if you are showing up for yourself, which sometimes you have to put the mask on yourself first before you help others. If you are showing up for yourself in lieu of bettering your nutrition, and you're focusing on making dinners that are focused on the base of a protein, a carb, and a vegetable, and then fats come from your sauces or what else, whatever have you with butters and oils, then you're helping yourself, but then you're in turn serving your family.

15:06Having this routine is going to reduce the stress for everyone. If on Sunday, you can just think about what lunches and dinners am I making this week and write it down, you are, you're planning ahead. That's going to create you to succeed. Plan to fail, fail to plan. Fail to plan, plan to fail, said the backwards. Let me just touch on overwhelm. So overwhelm is an area where I feel like, okay, women implement this, and then they just get overwhelmed. And that's the reason why they quit.

15:37They don't quit because, you know, they need lack of knowledge, or they have a lack of knowledge, or they don't quit because they're hungry. Those things could be a reason why they quit, but the majority of it is overwhelmed. When you don't know what to eat, every meal feels like it's a puzzle. And when you're constantly thinking about it, you burn out. And that burnout leads to, okay, well, I'm just going to start over on Monday. But when your meals are predictable, right, like your grocery shopping becomes automatic, meal prep becomes faster, tracking becomes easier,

16:10you stop thinking about food 24-7. And then also like going back to the boredom or the blandness that sometimes this food can bring to the table. Let me just shout out a narrative as well is that maybe that's good overall for your health. Because a lot of the recipes that are out there have a lot of oils or seed oils, or are too heavy in carbs and too heavy in fats and they need more protein. This type of structure, again, will benefit you and your family to be eating better.

16:43So people will say they're bored. It's just a behavior thing that needs to change and a new normal that needs to become normal. And then when you going back to the freeing up of the mental space, these things just become more predictable for you. That mental space that opens up, that's where consistency lives. Because simplicity creates a calm. Calm creates adherence to the plan. And adherence is then going to create you results. Adherence is consistency.

17:14Consistency is going to give you the results. If you guys can repeat this pattern over and over and over again, it's going to inevitably get you to where you want to be. And I've seen this in 20,000 women. I've seen this firsthand myself. This is one of the early things that I latched onto at the beginning of my journey because it just was easy for me to lock in a consistency of meals. And also the ability to unlock more mental space makes you think about other priorities more intently and allows them to have more space in your mind.

17:49Like projects that need to get done at work or what do the kids need after school? Like you are more intent and focused on those types of things rather than thinking about what you are going to eat for dinner. And then spending 30 minutes looking for recipes and then spending an hour cooking it. It just creates this adherence to the results you want. And in turn, think about it like the way I've been saying is like, it's going to help everybody else around you. Okay, so a way to think about it and look at it a little bit more practically and how I want you guys to implement this without overthinking it.

18:23Pick two breakfasts, pick two lunches, pick three to four dinners, pick one to two snack options and rotate them. Track them. Get good at them. Then once consistency is locked in, you can expand on that. But you can't expand, you can't change things up until you've locked in consistency. Don't try to build creativity before you build stability. Stability first and then you can add in variety second.

18:55And this is so much bigger than food as well. This is about who you, the person you are becoming. And I say this in so many episodes, like women who win long term don't wake up asking, what do I feel like eating today? Anyway, they wake up asking like, what is aligned with my goals and what, this is what I'm going to eat today. Or broadly speaking, what do I feel like doing today? No, they wake up being like, what aligns with my goals today? And how am I going to make it happen? And like, think about it like this too, the woman that you're becoming, the woman that already has the results that you want,

19:27that's in a year or two years from now, think about her in that end state and just work backwards. So what you're doing now is going to have to change in one way or another, because if it doesn't, you're just going to continue where you are right now, getting the same results. So if you are somebody that says, I'm bored, or I can't do this because I have a family, those excuses or justifications are going to keep you stuck in where you are right now. So opening up a different narrative that is supportive and aligns to your goals

19:59is how you're going to backtrack, work backwards from where that girl is in two years, woman is in two years, and start being in alignment with the goal. Okay? I'm just letting that sink in for a second. And then like this identity shift, this like thinking from that perspective removes drama, it removes excuses, it removes justification. Because at this point, your food becomes your fuel, and it becomes a part of the routine and process.

20:32And then when you switch this narratives, and you think about it from aligning to your goals, that's how you're going to build confidence, and build forward momentum to where you want to be. Overall, with this episode, if you feel inconsistent, if you feel overwhelmed, if you feel like you're constantly restarting on every single Monday, simplify things. Eat the same things more often. Just give it a try. Please.

21:02If you're doing everything and trying everything, and you're still not where you want to be, something probably in the nutrition category is off. So give this a whirl, and see where it lands you in three weeks. Eat the same things more often. Again, like it doesn't need to be overcomplicated. It's not some trend. Like it sounds so boring. It sounds so basic. Because it works. Basic wins. And then the ones who master the basics, those are the ones that, those are the ones who transform. That could be you.

21:33If you just lock in this type of consistency. All right? And if you don't know where to start, and you don't know what to eat, and you feel like every meal is a puzzle, check out the macro method. It literally gives you, in one of the sections of the program, which is only $27, it gives you how to implement exactly what I'm talking about. How to put it in action. How to track inside of my fitness pal. What foods to eat. When to eat. Meal plans. X, Y, and Z. So go put it in action, guys.

22:05And I'll see you in the next episode. Peace out. Real quick. If this episode resonated with you, or gave you the push that you needed, I'd love for you to pay it forward. Drop a quick rating and review. Share the podcast with someone who might need it. And help me keep spreading the word. Your feedback not only helps the show grow, but it might just be the nudge someone else needs to kickstart their transformation. Thank you so, so, so much for your support. Thank you. Thank you. Thank you.

This transcript was generated automatically and may contain errors.