After years of dieting and obsessing over calories, I learned an important lesson: the quality of what we eat matters just as much as how much we eat. Once I stopped focusing solely on calorie counting and started prioritizing protein and micronutrients, everything changed. My energy improved, my sleep got better, and I finally saw lasting changes in my body.
If you’ve been frustrated with dieting and feel like you’re doing all the “right things” without results, this approach might be the missing piece.
Rethinking Weight Loss and Nutrition
A lot of diets focus on the simple equation of calories in vs. calories out. And while that might work in theory, it’s not always the case—especially for women dealing with hormone imbalances or thyroid issues.
At one point, I was tracking everything in spreadsheets and eating as little as 800 calories a day. I later realized that restricting food wasn’t helping my body—it was stressing it out. When I shifted my mindset to nourishing instead of depriving, I not only lost weight, but I felt better in every way.
Calories do matter, but the quality of those calories matters more. As nutrition expert J.J. Virgin puts it, “Your body is not a bank account, it’s a chemistry lab.”
Macronutrients vs. Micronutrients
We all know about macronutrients—protein, fats, and carbs—but micronutrients (vitamins and minerals) often get overlooked. The problem is that modern food isn’t as nutrient-dense as it used to be. Even whole foods like vegetables have fewer vitamins and minerals than they did decades ago.
This is where my protein and micronutrient theory comes in: when our body lacks key nutrients, it craves more food to try and get what it needs. That’s why focusing on food quality—not just calories—can help reduce cravings and support metabolism.
Why Micronutrients Matter
Deficiencies in key nutrients can trigger stress, slow metabolism, and lead to cravings. For example:
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Magnesium helps with sleep, stress, and hormone balance, but most people don’t get enough.
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B vitamins and omega-3s support brain function, energy, and metabolism.
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Zinc and chromium play a role in curbing sugar cravings.
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Choline (found in egg yolks and liver) is essential for brain health and energy.
Once I started focusing on getting enough of these nutrients, my cravings went down, my mood improved, and I had more energy than ever.
The Role of Protein
Protein is essential—not just for building muscle, but for hormone production, metabolism, and brain function. The more muscle we maintain as we age, the healthier and more resilient we are. Plus, muscle burns more calories at rest, making weight management easier.
I aim for about 1 gram of protein per pound of ideal body weight per day—so if someone’s ideal weight is 130 pounds, that means about 130 grams of protein.
Some of my favorite protein sources include:
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Grass-fed and pasture-raised meats
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Eggs
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Wild-caught seafood
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Beans and dairy (for those who tolerate them)
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Occasional protein powder to fill in the gaps
The Modern Food Challenge
With today’s depleted soil and processed foods, it’s hard to get all the nutrients we need from diet alone. That’s why I also take supplements based on my body’s needs. For example, I discovered I needed more choline than I could realistically get from food, and supplementing it made a huge difference in my energy levels.
What My Diet Looks Like Now
My eating habits today look nothing like they did ten years ago. I eat twice as much as I used to, yet I’ve lost excess body fat and feel better than ever. Interestingly, I actually weigh more on the scale now—but my body composition has shifted to more muscle and less unhealthy fat.
The biggest change? I stopped thinking about food as something to restrict and started seeing it as fuel to support my body.
Practical Tips for Better Health
Everyone’s body is different, but these strategies have worked for me and many others:
✅ Prioritize protein – I aim for at least 40 grams per meal and eat a high-protein breakfast within an hour of waking up.
✅ Choose nutrient-dense foods – My meals include plenty of protein, colorful fruits and veggies, fermented foods, and healthy fats.
✅ Supplement wisely – I take a few key supplements daily, based on my personal needs.
✅ Listen to your body – Paying attention to energy levels, sleep, and cravings can help identify what your body needs.
Beyond Just Food
Good nutrition is crucial, but lifestyle factors matter too. Getting sunlight, moving regularly, managing stress, and prioritizing sleep all send “safety signals” to the body—reducing stress and helping with weight and overall health.
Final Thoughts
Yes, calories play a role in health, but they aren’t the full picture. By focusing on protein and micronutrients, you can give your body what it truly needs. If you’re feeling stuck, try increasing your protein intake and eating more nutrient-dense foods. Track how you feel, and you might be surprised at the difference it makes!