If you’ve been hitting the gym hard but still not seeing the results you want, the missing piece might not be your workout—it’s likely your nutrition. Implementing a whole foods diet is one of the most impactful things you can do to improve your health, support recovery, and reach your fitness goals more efficiently. It’s not just about aesthetics—it’s about longevity, performance, and feeling great every day.
Whether you’re aiming to lean out, build strength, or optimise your body for long-term health, switching to whole foods can transform your approach. This post is a summary of my personal experience, insights from my YouTube video, and some core principles shared in the diet plans and recipes section of my site.
Why I Switched to a Whole Foods Diet
Years ago, I was stuck in the cycle many people find themselves in—working hard in the gym, but eating whatever was quick and convenient, especially while travelling. Service station meals, processed snacks, and low-nutrient carbs left me inflamed, tired, and far from my best.
My goals shifted. I wanted to be lean, strong, and mentally sharp—but more importantly, I was interested in longevity and reducing inflammation through biohacking. That’s when I committed to implementing a whole food diet built around nutrient-dense, protein-rich meals made from scratch.
My two goals of building a lean muscular physique and longevity have opposing characteristics. A calorie surplus is generally required to build muscle but this is at odds with longevity where the preference is on calorie restriction. Delivering both of these two “opposing” goals can be achieving through some clever manipulation based on oscillating between a shallow caloric deficit and surplus which I explain in my diet plans and recipes resource.
What Does Implementing a Whole Foods Diet Look Like?
At its core, it’s about cutting the rubbish—no more processed snacks, sugary drinks, or beige carbs. Instead, it’s back to basics: whole cuts of meat, eggs, fish like salmon, vegetables, and clean carbs like potatoes or root veg (if you’re including carbs at all). I still cycle carbs in occasionally—usually in the evening to replenish glycogen stores before a morning training session.
I rotate 6–8 simple meals, most of which take 20 minutes or less to prep. These are listed and broken down in my diet plans and recipes, and I track everything using MyFitnessPal or a spreadsheet. Once you’ve done it a while, you won’t need to track as obsessively—you’ll just know what works.
Implementing a Whole Foods Diet: Key Principles for Success
Here are the main ideas that helped me stay on track and could help you too:
1. Prioritise Protein
This is the anchor of every meal. Aim for 1.6–2.2g of protein per kilo of body weight daily. I typically aim for around 200g of protein, spread across four meals. Check out my “One Meal You Can Live Off” video to see a high-protein example.
2. Cut the Snacks
Snacking was a killer for me. To stop it, I used intermittent fasting—eating in an 8-hour window helped me cut evening fridge-raids. While I no longer fast daily, it was a powerful tool for breaking the habit.
3. Build Your Meals
Quick, Whole Foods-based meals are the key. For example, my Keto Eggs with Salmon recipe is a 5-minute, high-protein meal that keeps you full and energised without excess calories.
4. Know Your Calories
Tracking might sound boring, but it’s essential at first. Use an app like MyFitnessPal or build your own recipe spreadsheet. Whether you’re cutting or bulking, staying within 300–400 calories of your maintenance level makes the process sustainable and effective.
The Link Between Whole Foods and Longevity
Beyond fitness, implementing a whole foods diet can radically improve your long-term health. Lowering inflammation, improving insulin sensitivity, and avoiding blood sugar spikes all support longevity and disease prevention. I get regular blood work done to track inflammation—and it’s stayed impressively low since adopting this way of eating.
For more on this angle, check out my video: Can You Live to 180 with Biohacking?
The Transition: What to Expect
Making the switch from a Western diet isn’t always easy. You might crave sugar and refined carbs at first, but this “withdrawal” fades. Soon, your cravings drop off and you start to genuinely enjoy whole foods and the results they bring.
You’ll also notice changes in your energy, skin, and overall performance. And yes—it can be more expensive if you’re buying organic or high-quality meat. But it’s an investment in your health. If budget is tight, consider topping up meals with whey protein or bulk-cooking in advance.
Start Today with Resources That Work
If you’re serious about getting results from your training, implementing a whole foods diet is non-negotiable. It’s 85% of the game. You can’t out-train a bad diet.
Head over to my diet plans and recipes page to find my go-to meals and start building your own plan. I’ll be sharing more recipes and guides on YouTube too, so keep an eye out—or subscribe to get notified when new content drops.
Final Thoughts
Implementing a whole foods diet isn’t about perfection—it’s about progress. Build meals you enjoy, track your intake, and stay consistent. With time, it becomes second nature.
Got questions? Drop me an email or message me on one of my videos. Let’s get you in the best shape of your life—while building a lifestyle you can maintain for years to come.
