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Introduction to Nutrition

Now i'm not a big quote fan but I like this from Ann ⬇️

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison” ~ Ann Wigmore

So in the words of House of Pain "Pack it up, pack it in, let me begin"

Now i'm not going to vajazzle and dazzle you with cool words and jargon that nobody understands, this whole lifestyle change gig should be kept simple...

Never should it be complicated, if you ever hear yourself say it, go straight to the corner, place your hands on your head and stand there for 30 minutes and face the wall by order of the peaky blinders 🤣

Here’s something that I have found out about nutrition when it comes to people trying to get in great shape, this includes men and women.

Most people know what’s considered healthy and not healthy.

Most people know that eating foods that contain lots of wheat and gluten and lots of sugar (in whatever form) is not great for a lean looking body.

Most people know that alcohol and fizzy drinks are not good for our bodies.


We go ahead and drink it all anyway.

The food marketing companies know all this and know exactly what we are thinking!!!

They know that we’re worried about eating too much fat.

So what do they do?

Introduce LOW FAT and FAT FREE foods!!!

Here’s a conversation from the boardroom of a food marketing company that is trying to drive sales in order to please their shareholders (this is my spin on it, not an actual conversation that happened)

Bob: “I know, let’s remove the fat that is naturally found in this food because we know that’s what people believe is bad for them”

Gladys: “But that makes it taste shit”

Bob: “We could add loads of sugar to it. That always makes stuff taste better”

Gladys: “But that will be even worse for them than if we had left the fat in it”

Bob: “They don’t know that….. and at least when we can put our new ‘low fat’ sticker on them… which means we will sell more”

We as consumers now feel good that we’re taking another step forward in the right direction of a lean looking body without having to deprive ourselves of the things we love – low fat cheese, low fat yoghurt, low fat cake, skinny latte, low fat chocolate, coors lite, bud lite.

We (YOU) are being fooled/tricked into thinking that this is good and in fact, most of the time it’s causing even more damage internally than eating the full fat stuff.

Let that marinade for a second…..

…….It’s true

Fat is NOT the enemy here.

This is one of the moments that I could go off on a tangent explaining all about macro-nutrients (carbs, protein and fats and the roles they play in your daily nutrition….)

So, I’m not going to.

What I’m going to do instead is to give you a nudge as to what is what when it comes to nutrition.

I just think that as long as you understand the basics and the reasons WHY I’m recommending what I do, then it’s a faster route to you taking action.

So, the quicker we just get down to the juicy stuff the better.

Foods that contain protein are your friend. You will be working out hard, breaking down muscle fibres which in turn are going to need repairing quickly before your next workout.

The best muscle repair fuel that we get is from amino acids – which are found in foods that are packed full of protein.

  • Eggs

  • Fish

  • Pork

  • Chicken

  • Beef

  • Lamb

  • Turkey

  • Tempah

  • Tofu

  • Lentils

  • Quinoa

….are all good protein sources

Try and eat a portion of protein with EVERY meal.

Normal objection that’s fired back…

What about breakfast?

All of the above is fine to eat for breakfast

You can’t have meat for breakfast?

My answer who said you can’t?


Where exactly in the little imaginary rule book does it say that?

You see, we’re conditioned from a young age to believe that cereal, toast, croissants, pastries are what we should be having for breakfast.

If anything, it’s the most important meal of the day – so why set the tone for the rest of the day with lots of sugar and wheat…. Yep stuff that isn’t good for you.

Another one of those typical objections:

It’s pretty standard…

“I don’t have time”

This is your perception.

When in fact you do have plenty of time.

In fact you have as much time as anyone else in a day – no more and no less.

It’s just a case of how you prioritise and manage your time.

If staying in bed for an extra 15 minutes of sleep is more important to you than getting up a bit earlier and making a really healthy breakfast that will help you to get in great shape then I would question your priorities.

Do this ^^^^^ long enough and it WILL become a natural habit.

"I can’t afford to eat this sort of food every day."

This is another ‘priorities’ excuse.

When I have investigated the reason with clients in the past and gone through a full monthly income and expenditure breakdown it turns out that disposable income is being spent on the following:

  • Booze

  • Meals out – more than once over the month at an average £60 each time

  • Takeaways

  • SKY TV package

  • Cigarettes

  • Socialising

  • Clothes/Shoes

  • Phones

  • Takeaway coffee and pastry each morning

So when people say they cannot afford it, what they actually mean is that “I don’t want to cut back on the things I currently spend my money on in order to get in (and stay in) amazing shape”.


Ah yes, carbs have received a lot of slack over the past few years and it’s completely wrong to categorise a whole macro-nutrient group as bad.

It’s not the carbs or fats that are the problem, it’s the quantity of food we are shovelling down our throat and the lack of exercise to burn it off.

There are loads of crap quality (simple carbs) out there that I would recommend you try and reduce right down.

Things such as:

  • Waffles

  • Donuts

  • Chips

  • Crisps

  • Chocolate

  • Sausage rolls

  • Pastries

  • White pasta

  • Biscuits

  • Pizza

  • Garlic bread

  • Normal bread

  • Cereals

When you eat any of the above, they are broken down by your body into glucose REALLY QUICKLY – not good.

They are processed (not many natural good quality ingredients) and so some of the energy is broken down and stored as fat rather than just converted into a steady source of energy for your body.

Ever had a spike in energy after eating a chocolate bar that is soon followed by a crash of energy about 45 minutes later – that is why.

Then you have a group of carbohydrates called complex carbs that are actually ok for us.

They are much more nutritious and are broken down much slower by the body and are a great source of steady energy.

  • Sweet potato

  • White potato

  • Oats

  • Lentils

  • Beans

  • Quinoa

  • Rice

When do carbohydrates fit into your daily intake?

If fat loss is your overall goal i'd recommend the EARN them first strategy. If you’re not putting in the hard training then you have not earned them, how the hell do you expect to burn them off if you’re not doing anything?

Post workout is the ABSOLUTE best time to eat them as your muscles and body will be craving them.

Ie: Chicken with veggies and brown rice


Porridge with milled chia seeds, ground flax, crushed walnuts and berries

Good quality carbs in diet is essential as it is your fuel, it provides your body with essential vitamins and minerals and it aids repair.

Good quality carbs are best either side of intense training for most people and ensure every meal has a quality protein source to ensure recovery and repair, as well as this the body does not store it.

Carbohydrates can make or break your success. Let me reword that, the type of carbohydrate you choose to consume can make or break your success.

Bottom line -->> the more active you are the more carbs you'll get away with

Especially when it comes to:

- Goals ie: fat loss or muscle gain - Activity level ie: sedentary or strength train - Carb source ie: processed or starch - Genetics ie: body types

What about fats?

That's a post i'm saving for another day, but let's just say if you cook with butter, coconut oil, animal fats or use extra virgin olive oil then you're on the right track.

I'll leave you with that thought

I cover all of this and more as part of my UNSTOPPABLE 28 Day Coaching Programme

Not only do you receive fitness coaching sessions with the Perth Fitness Camp team but you'll receive daily coaching and support.

UNSTOPPABLE is the perfect place to kick off your fitness journey and its backed by a 100% money back guarantee...

No that's not a typo, I did write a 100% money back guarantee. If you follow my advice and complete the training and see and feel no change in 28 days i'll give you double your money back!!

Any questions let me know

Jason 'carbs, yes please' Brownlie

Coach @ The Perth Fitness Camp

PS. Not ready to commit to a coaching programme? No problem!!!

Why not kickstart your health and fitness journey with a copy of my FREE book "Fat Loss Simplified" and discover how to lose weight and keep it off for good without all the fads, gimmicks and dieting nonsense.

Pop your details below and i'll send you the book


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