My Non-Negotiables as a Nutrition Professional

If you’ve followed my work for a while, you know I don’t believe in rigid food rules or all-or-nothing nutrition. That said, there are a few foundational habits that I see make the biggest difference for almost everyone — and these are usually the very first things I focus on with new clients.

Here are my core non-negotiables:

1. Protein at breakfast
This one is huge. Starting your day with protein helps stabilize blood sugar, improve focus and energy, and reduce anxiety, crashes, and intense hunger later in the day. Even if you still enjoy carbs at breakfast, adding protein makes all the difference.

2. Fiber every single day
Fiber supports gut health, blood sugar balance, hormone health, and long-term metabolic health. You don’t need perfection — just the intention to include fiber-rich plant foods daily.

3. No meals without protein or fiber
Every meal doesn’t have to be perfect, but I aim to always include at least one source of protein and one source of fiber. These two nutrients do most of the heavy lifting when it comes to satiety, energy, and digestion.

4. Plant diversity
More plants = a healthier gut microbiome. I’m always looking for simple ways to add variety — mixing greens, combining beans, or adding an extra veggie whenever possible.

These habits may sound simple (and they are), but they’re often responsible for the majority of symptom improvement I see in clients — from energy and focus to digestion and mood.

If you want the full breakdown (including why coffee on an empty stomach can backfire and real client examples), you can listen to the full episode now.

https://open.spotify.com/episode/520oGLI2KQiPmJBgoMiJ7D?si=QPXkJxE5S2a43N_slynd6Q

Thanks for being here,
Julia