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Optimise Your HealthSpan with Nutrition

Let’s talk about health span – not just living longer, but living better for longer, with vitality and strength. If you’re serious about taking control of your health span, you need to get serious about nutrition.

As a business, we understand the need to innovate and evolve, but there are some principles and approaches that have stood the test of time.  At Foundry, we’re about staying true to what works, whilst continuously looking for ways to improve our product and service.

Jean-Claude VACASSIN, FOUNDRY FOUNDER

At Foundry, we cut through the noise. Nutrition isn’t complicated; it’s about making smart, consistent choices that turn into lasting habits. Here are our key strategies to help you optimise your health span through effective nutrition:

1. Master the Core Principles

Good nutrition isn’t optional; it’s essential for a high-quality life and for getting the most out of every training session. We strip it down to what truly matters:

  • Eat Regularly: Keep your energy stable and consistent.
  • Eat More Vegetables: Fuel your body with critical nutrients.
  • Eat Enough Protein: It’s vital for muscle and helps keep you full.
  • Cut Back on Processed Foods: Ditch the stuff that holds you back.
  • Moderate Alcohol: It often works against your fitness goals.
  • Monitor Caloric Intake: Understand the basic fuel going into your body.

These aren’t just suggestions; they’re the non-negotiable foundation. Master them, and you’re already building a significant advantage.

“Nutrition is simple at its core.  It’s not always easy to stay 100% on track (and you don’t need to), but it isn’t the dark art that some would have us believe.  The basics will take most of us most of the way – it’s just finding what works for you and your goals.”

2. Turn Choices into Lasting Habits

Knowing what to do is the easy part. Consistently doing it is where the real work happens. Life gets busy, we get it, but remember this truth: “The Best Diet Is One You Can Stick To.” If you can’t maintain your diet long-term, it won’t effectively optimise your health span. Focus on finding an eating style you genuinely enjoy and can sustain indefinitely.

3. Understand Energy Balance & Tailor It

Any change in your body composition boils down to calories in vs. calories out. You don’t need to count every single gram. Instead, be smart about your plate: Is there enough protein? Are your carbs or fats over-portioned? Are you including plenty of vegetables?

Focus on the quality of your food and general portion awareness, and the numbers will largely manage themselves, but also don’t forget to tailor your intake to your unique needs. Your body is unique, and your nutrition should reflect that. Adjust your intake if:

  • You’re constantly hungry or overly full after meals.
  • Your body frame is significantly different from average.
  • Your training volume or intensity changes.
  • You have specific goals like gaining muscle or losing fat.

“All diets come down to the same thing: energy balance.  Consume less calories than you expend to lose weight and eat more calories to build muscle.”

4. Apply the 80/20 Rule for Real Life

Life isn’t perfect, and that’s okay. Aim for 80% of your food to come from wholefoods – lean proteins, vibrant vegetables, fruits, smart carbs, and healthy fats. The other 20%? That’s your flexibility. This approach allows for consistent progress without feeling deprived.

5. Align Goals with Effort: Focus on Process

Setting goals is crucial, but they must align with the effort you’re prepared to put in. If your daily actions don’t match your expectations, something has to give.

You get out what you put in. Period.

Don’t try to do everything at once. Focus on the consistent daily actions that drive long-term change (e.g., “ensure protein at every meal”). Master a few basics, and build from there.

Optimising your health span through nutrition isn’t about fleeting diets; it’s about building sustainable habits that empower you to live a longer, stronger, and more vibrant life. 

“Frustration comes when there’s a gap between expectation and reality.  You need to align your behaviours with your goals to get the results that you want.  Our Six Pack Spectrum makes that simple to understand.”

Ready to take control? Download our 360 Wellness series on how to eat, train, and recover better. These are the fundamentals to a longer, healthier life.

 

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