The StoWicks Conversations
by
Seth and Carolyn Wicks
Today's Key Points:
- Protein First, Every Meal
- Choose Real Food
- Cut Out Sugar and Alcohol
Seth: There’s a new diet that promises you’ll lose 50 pounds in just two weeks! All it costs is $1,000 for the secret course!
Sound familiar? We see claims like this almost daily. A new fad diet, a magic formula, a shortcut that never works. Most of the time, it’s just another scam. Somewhere along the way, eating well got turned into something complicated and confusing. In reality, it’s actually very simple.
Carolyn: I will die on this hill—eating more, and especially more protein, is what finally made eating healthy click for me. Protein keeps you full longer, protects your muscle while you lose fat, boosts your metabolism because your body burns more calories digesting it, and literally builds strength from the inside out. Once I started putting protein at the center of every meal, instead of tiny salads and low-cal snacks, I had more energy, fewer cravings, and actually started losing weight without feeling deprived. If you want to eat healthier here is a good rule of thumb: fuel your body with protein intake of approximately 1 gram per pound body weight first, then add in colorful stuff: veggies, fruits, and healthy fats.
Seth: Once you've accounted for protein, now is the time to focus on nutrient-dense foods. I cited this study in last week's newsletter, but it's worth diving into now. Researchers found that when people mainly ate ultra-processed foods, they consumed over 800 extra calories a day, without even realizing it. Not only is the food lacking in nutrients, but it also makes you eat another meal. Yikes!
The easiest way to cut out ultra-processed foods is to keep it simple: eat real food. Swap the candy bar for a couple of boiled eggs or Greek yogurt. Trade chips for a handful of nuts or cut-up veggies. Instead of frozen pizza, make a quick stir-fry with meat and vegetables. Build your meals around things your great-grandparents would recognize: meat, fish, fruits, vegetables, beans, rice, oats. When you do that, you naturally eat less junk without even trying.
Carolyn: After dialing in your food, don’t sleep on water + electrolytes, they’re quietly foundational. I try to drink about a gallon of water every day, because strong hydration keeps digestion smooth, energy up, muscles working, and cravings down. Electrolytes like sodium, potassium, and magnesium help balance things when you sweat or move a lot. Even though water needs vary (weight, activity, and climate all matter), shooting for plenty of fluids, plus paying attention to how your body feels (thirst, urine color, etc.) goes a long way in keeping you sharp and feeling well.
Seth: Speaking of liquid intake, let's discuss alcohol and sugar. Yes, you can get too much sugar from candies, but I want to dive specifically into sodas (mainly because this was MY main vice). According to this study, eating the occasional sweet treat isn't too bad for you. However, consuming sugary drinks is by far the worst thing you can do. They put you at a higher risk for heart failure, stroke, and abnormal changes in blood vessels. Bottom line: Cut out the Coke and drink the LMNT Carolyn linked above.
I probably don't need to dive into alcohol too much, but it's worth noting that alcohol consumption is a leading preventable cause of cancer. It's third behind tobacco and obesity (which is addressed by the rest of this newsletter). It also accelerates brain aging and contributes to cardiovascular disease. If you want to avoid the Four Horsemen, this is the first place to start.
Carolyn: Okay last one, and hear me out...track your food. I know I know, you don’t have to track forever, but using a free app like MyFitnessPal for just a week can completely change how you see food. Most of us eat on autopilot. We assume we’re getting enough protein, or we underestimate how calorie-dense certain foods are. Tracking shows you the truth: whether you’re hitting your protein goal, if your “healthy snacks” are adding more calories than you think, or if your meals are balanced with enough veggies. Once you see the numbers, you can adjust with confidence, more protein here, a little less snacking there, without cutting out the foods you love. This short experiment builds awareness, and awareness is what gives you control. Combine that with the basics: protein, leafy greens, fruits, healthy fats, water, electrolytes, and keeping sugar and alcohol in check, and you’ve mastered the Simple Math of Eating Well: awareness + consistency = lasting results.
Seth: As someone struggling with soda addiction, my challenge for you this week is the same challenge I'm doing: Zero sodas this week.
Carolyn: If this newsletter gave you an “aha moment,” share it with a friend or family member who’s trying to eat healthier. Sometimes the simple math is exactly what people need to hear.
Both: One of the biggest lies out there is that it's not that simple. It is. You know what to do, so do it.
See you next week,
Seth & Carolyn
The StoWicks
Quote of the Week:
"Every time you eat or drink, you are either feeding disease or fighting it."
Heather Morgan
