Protein, Fiber, and Sugar: The Big Three
There’s so much nutrition noise out there today that some people have become afraid of eating…an apple. The original fruit! You’ll hear that the seeds contain a compound that can break down into cyanide, the skin might be covered in pesticides, and—this is the kicker for the hardcore carnivore crowd—it’s loaded with carbs.
We could spend a lifetime tackling every piece of misinformation floating around, but let’s cut through it. If you want to feel strong, stay healthy, and add quality years to your life, three nutrition basics rise above the rest: get enough protein, get enough fiber, and which will keep the sugar desires in check.
Protein
Protein isn’t just for bodybuilders. It’s the building block of muscle, yes, but also of your immune system, hormones, and enzymes. It fuels your metabolism, helps you feel full, and gives your body what it needs to repair itself after daily wear and tear. Without enough, we end up hungrier, weaker, and less resilient over time.
Fiber
Fiber doesn’t get the attention it deserves, but it’s a quiet powerhouse. It slows digestion so your blood sugar stays steady instead of spiking and crashing. It also feeds the trillions of microbes in your gut — which play a role in everything from immunity to mental health. Yet, most Americans get less than half of what they need each day.
Sugar
Sugar is the one nutrient we almost all get too much of. It’s not just desserts or sodas — added sugars hide in everything from bread to pasta sauce to ketchup. While small amounts are fine, consistently overdoing it drives energy crashes, sugar cravings, and long-term risks like diabetes and heart disease.
Here’s the good news, and it’s a core idea from
There’s so much nutrition noise out there today that some people have become afraid of eating…an apple. The original fruit! You’ll hear that the seeds contain a compound that can break down into cyanide, the skin might be covered in pesticides, and—this is the kicker for the hardcore carnivore crowd—it’s loaded with carbs.
We could spend a lifetime tackling every piece of misinformation floating around, but let’s cut through it. If you want to feel strong, stay healthy, and add quality years to your life, three nutrition basics rise above the rest: get enough protein, get enough fiber, and keep added sugar in check.
Protein
Protein isn’t just for bodybuilders. It’s the building block of muscle, yes, but also of your immune system, hormones, and enzymes. It fuels your metabolism, helps you feel full, and gives your body what it needs to repair itself after daily wear and tear. Without enough, we end up hungrier, weaker, and less resilient over time.
Fiber
Fiber doesn’t get the attention it deserves, but it’s a quiet powerhouse. It slows digestion so your blood sugar stays steady instead of spiking and crashing. It also feeds the trillions of microbes in your gut — which play a role in everything from immunity to mental health. Yet, most Americans get less than half of what they need each day.
Sugar
Sugar is the one nutrient we almost all get too much of. It’s not just desserts or sodas — added sugars hide in everything from bread to pasta sauce to ketchup. While small amounts are fine, consistently overdoing it drives energy crashes, sugar cravings, and long-term risks like diabetes and heart disease.
Here’s the good news, and it’s a core idea from Built to Move: if you consistently hit your protein and fiber goals, something surprising happens. You don’t have much room — physically or mentally — for junk food. Balanced blood sugar means fewer cravings, and protein plus fiber leave you full and satisfied. Instead of forcing restriction, you’re simply fueling your body so well that chips, soda, and candy lose a lot of their pull.
The balance is simple: more protein, more fiber, less sugar. Do that, and you’ll have steadier energy, sharper focus, and stronger long-term health — even in the middle of a busy, convenience-driven life.
: if you consistently hit your protein and fiber goals, something surprising happens. You don’t have much room — physically or mentally — for junk food. Balanced blood sugar means fewer cravings, and protein plus fiber leave you full and satisfied. Instead of forcing restriction, you’re simply fueling your body so well that chips, soda, and candy lose a lot of their pull.
The balance is simple: more protein, more fiber, less sugar. Do that, and you’ll have steadier energy, sharper focus, and stronger long-term health — even in the middle of a busy, convenience-driven life.