The Sustainability Strategy

Nutrition & Lifestyle

“Long-term health isn’t about cutting more—it’s about sticking to better.”

Should You Cut Out That Food? Probably Not.

Let’s get one thing out of the way:
Eliminating specific foods isn’t always the answer.

Sure—if you have a true allergy (like peanuts), that’s different.

But for most people, health doesn’t come from cutting everything out.
In fact, it often comes from including more of the right things—consistently.

What the Research Says

A recent long-term study—spanning over 32 years— looked at four major dietary patterns:

• Mediterranean Diet

• Plant-Based Diet

• Healthy Eating Index

• Alternative Healthy Eating Index

Researchers tracked these diets for their impact on cardiovascular health.
The result?

Adherence mattered more than the specific diet.

Regardless of which plan participants followed, those who stuck with it over time had a lower risk of cardiovascular disease.

And this isn’t new.
Study after study shows the same truth:

The best diet isn’t the most extreme—it’s the one you can actually stick with.

Forget Fads. Focus on Fundamentals.

Before jumping on the next fad, detox, or 30-day challenge, take a step back.
Health isn’t about restriction—it’s about sustainability.

Here are five simple nutrition guidelines almost anyone can apply:

1. Build meals around protein.
   Aim for at least 20g per meal. Protein keeps you full, supports muscle, and regulates appetite.

2. Eat more vegetables.
   Variety matters—but volume counts, too.

3. Stick to consistent meal times.
   Regular eating patterns help balance energy and hunger.

4. Keep portion sizes steady.
   Especially for lunch and dinner. Consistency builds awareness.

5. Drink more water.
   You’re probably underestimating how much your body actually needs.

Make It Your Own

From there, adjust based on your allergies, preferences, culture, and schedule.

Because success doesn’t come from copying someone else’s diet—
It comes from building a plan that fits your life.

Final Thought

The next time you’re tempted to cut something out, remember:
Progress isn’t about eliminating—it’s about optimizing.

Long-term health comes from sustainable habits, not short-term perfection.

Keep it simple.
Stay consistent.
Stick to better.

— Coach Shelby and The Shelby Trained Team