Nutrition is a huge topic, and many books have been written about it. It used to be quite simple, but changes in the food industry and farming over the past century, the effects of food scarcity and food policy[1] during the wars, and fad diets that followed have made it hard to know what we should and shouldn’t eat. In this post, I'll give you an idea of where to start and what to focus on when it comes to nutrition, energy, and health.

The Confusion Around Nutrition

There are countless studies trying to figure out what we should eat to stay healthy, but we still seem lost. Meanwhile, obesity, diabetes, heart disease, and even childhood cancer are on the rise. It’s clear we're looking for answers in the wrong places—trying to learn what to eat by studying populations that are already unhealthy to varying degrees.

During World War I, women were told to save butter and meat for the soldiers and replace these foods with carbohydrates. It was considered unladylike to eat meat, and this was the start of obesity and dieting for women. Men followed suit soon after. It was also the time when health problems we see today, like obesity, diabetes, and heart disease, began to rise dramatically, reaching the shocking levels we see now. It is time to change this.

Did you know that during World War II, 40-50% of recruits in the USA and UK were considered unfit for military service due to malnutrition and poor physical fitness? At that time, most of the calories in the American diet came from refined sugar and processed fats, which lack essential vitamins. This led to the idea of food fortification—where lifeless processed foods (mainly grains) are "fortified" with vitamins, instead of eating real, nutrient-rich foods. See the paradox?

Why What You Eat Matters

What you eat will either make you healthy or sick—it’s as simple as that.

For busy, tired mums, nutrition can feel overwhelming, especially if you’re the one responsible for feeding the family, shopping, and cooking. I understand how exhausting it can be. Some days, I’m inspired and love cooking, while other days, the idea of cooking and then cleaning up feels overwhelming. And that’s with both me and Dave sharing the cooking duties!

Over the years, I’ve experimented with my diet, learning that no one can tell you exactly what to eat to be healthy. The only person who can figure that out is you.

We’ve become disconnected from our bodies and don't always recognise the signals it gives us—like loose stools, skin issues, back pain, PMS, irregular periods, sleep problems, cravings, headaches, and so on. To improve our health and energy, we need to start paying attention to these signs.

Food is meant to provide energy to our bodies, deliver the nutrients we need for healing, and help keep our hormones and emotions balanced. When we eat with gratitude, we connect to nature and the cycle of life, which we’ve been overlooking.

Where to Start with Nutrition

In the 1930s and early 1940s, Weston A. Price travelled the world studying the diets of native populations. These people were incredibly healthy as long as they stuck to their traditional diets. But as soon as they were introduced to Western foods—like processed sugar and white flour—their health started to decline.

Interestingly, none of these populations were fully vegetarian. The amount of meat they ate depended on what was available. In warmer climates, where more fruits and vegetables were available, people ate more plant-based foods. The further north you went, the more meat people consumed, especially during the winter. These different approaches all worked for them.

So, how can one dietary recommendation work for everyone? It can’t. We are all different on a genetic and metabolic level.

The best way to start is to consider where your ancestors came from. Based on this, you might thrive on a different balance of protein, carbohydrates, and fats. But the only way to know for sure is to test it yourself. And remember, this ratio isn’t fixed—it can change daily or even hourly. For instance, you might need more protein and fat in the morning, then raw veggies and lean meats for lunch, and a lighter, plant-based dinner.

Tailoring Your Nutrition

Here's how you can personalise your nutrition based on where your ancestors came from[2]:

Northern ancestors: If your roots are from colder climates where the ground freezes in winter, you might need more protein and fats than carbohydrates. A good starting ratio is 45% protein, 20% fat, and 35% carbs. Start with protein:carb ratio 2:1.

Closer to the equator: If your roots are from warmer regions, you may need less protein and more carbohydrates. A ratio of 20% protein, 10% fat, and 70% carbs might suit you. Start with protein:carb ratio 1:2.

Somewhere in between: If you’re from a more temperate region, start with equal portions of protein and carbohydrates, and tweak it depending on how you feel.

Recognising Signs From Your Body

Once you start experimenting with your diet, your body will give you clues. Pay attention to how you feel after eating.

Signs you’re eating too many carbs:

Headaches, anxiety
Hunger soon after eating
Not feeling satisfied
Craving fat or protein
Jumpy mind, energy highs and lows

Signs you’re eating too much protein/fat:

Lethargy, sluggishness
Mentally slow or foggy
Feeling full but still hungry
Heavy gut
Craving sweets, coffee, or tea[3]

The Quality of What You Eat Matters

What you eat matters, but so does the quality of the food. Eating grass-fed meat, wild fish, and organic fruits and vegetables can give you the best return on your investment—in your health. If possible, choose organic and grass-fed options. The healthier the animal we eat, the healthier we are.

I also believe that this is the only way to improve the quality of life for animals and to reduce animal cruelty. By choosing healthier, more ethically raised animals, we not only take care of ourselves but also make a positive impact on animal welfare.

And don’t forget that eating organic fruits and vegetables helps keep our soil, air, and water clean. Whole eggs and butter are also great—they support your hormones!

Finally remember to drink plenty quality water to stay hydrated (you can read more about hydration here)

Foods to Avoid

Here are some foods to avoid or limit as much as possible:

Processed carbohydrates (especially white flour products)
White sugar, processed salt, and dairy
Commercially farmed meats, fish, and produce
Processed foods with preservatives and additives
GMO products
Soy (except fermented soy sauce)
Alcohol and caffeine
Microwaved or irradiated foods
Hydrogenated fats (like margarine or vegetable oils)

Important note on soy: Did you know that soy is linked to an increased risk of uterine fibroids? This is especially important for women!

Take It One Step at a Time

Don't try to change everything at once. When it gets too complicated, it’s hard to stick with it. Start with the easiest change and build from there. Stay consistent and, little by little, introduce more changes.

Ps. My free 10-Minute Pre-Bed Exercises for Stressed and Tired Mums: Relax Your Body and Mind for a Better Night’s Sleep are coming soon! Sign up for the waiting list to be the first to get access!

You’ve got this, mum!

With love,
Karo

[1] You can read more in the book: “Paradox of Plenty and Revolution at the Table” by Harvey Lavenstein

[2] Primal Pattern Diet – Paul Chek

[3] “How to Eat, Move and Be Healthy” - Paul Chek

#66: Elevate Your Energy: Essential Nutrition Tips for Tired Mums Battling Fatigue