Fred and I discuss some but not all the below points, touching upon nutrition:

1. Foundational Nutrition Concepts Macronutrients – roles of proteins, fats, and carbohydrates; why “balance” looks different for different people. Micronutrients – vitamins, minerals, and how deficiencies manifest subtly over time. Hydration beyond water – electrolytes, mineral balance, and hydration myths. Caloric needs – energy balance, basal metabolic rate, and activity multipliers. Quality vs. quantity – why nutrient density matters more than just calorie count.

2. Cutting Through Myths & Misinformation Popular diet myths debunked (e.g., carbs are “bad,” fat makes you fat, eating late causes weight gain). Social media nutrition trends – what’s grounded in science and what’s pure marketing. The supplement industry – when supplementation is helpful vs. wasteful. The “superfood” label – marketing term vs. actual nutrient value.

3. Practical Eating Strategies Building a balanced plate without measuring every bite. Meal timing – intermittent fasting, grazing, and time-restricted eating. Grocery store strategies – navigating labels, hidden sugars, and ultra-processed foods. Eating on a budget – nutrient-rich meals that don’t break the bank. Meal prepping vs. spontaneous cooking – pros, cons, and personality fit.

4. Nutrition & Lifestyle Performance Fueling for workouts – pre-, intra-, and post-training nutrition. Nutrition for mental clarity – blood sugar regulation and brain health. Sleep and nutrition – how meal timing and composition affect rest quality. Travel eating – staying healthy on the road without being obsessive. Alcohol – impact on recovery, hormones, and nutrient absorption.

5. Long-Term Health & Longevity Anti-inflammatory eating patterns.

By Michael Kurcina

Mike credits his early military training as the one thing that kept him disciplined through the many years. He currently provides his expertise as an adviser for an agency within the DoD. Michael Kurcina subscribes to the Spotter Up way of life. “I will either find a way or I will make one”.

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