If you’ve ever felt confused by a label—or blindly trusted a “high protein” claim—you need this.

Stop rolling the dice on your food.
Start making decisions with clarity.

🧠 Read it, save it, share it: jacked-nerds.beehiiv.com/p/get-jacked...

#FitnessSky #HealthSky

I just dropped a new issue of Jacked Nerds breaking all of this down.

It’s the first in a 3-part series on food awareness:

How to read nutrition labels

How to decode ingredient lists

How to spot BS marketing claims

📨 Read it here → jacked-nerds.beehiiv.com/p/get-jacked...

Learning to read a label isn’t about obsessing over numbers.

It’s about building awareness—and making smarter choices at the grocery store or on the go.

Food becomes less stressful. More strategic. Yours to control.

Here’s how I like to frame them:

Protein = your repair droids (or construction crew)

Carbs = your mana potions (or gas pedal)

Fat = your warp core (or slow-burning fire)

When you know what each does, you stop guessing—and start building meals with purpose.

What do macros actually do?

🧬 Protein = repairs muscle, builds tissue
⚡ Carbs = fast energy, powers brain + workouts
🔥 Fat = long-lasting energy, supports hormones + brain

Think of them as tools—each with a specific job.

That means you can calculate total calories yourself:

(Protein × 4) + (Carbs × 4) + (Fat × 9) = Total Calories

Once you see this, you realize:

Food has a structure

And when you understand it, you can make choices that fuel you—not confuse you

It’s not about control. It’s about confidence.

Now let’s talk calories.

Calories = energy.
But where do they come from?

👉 From macronutrients:

1g protein = 4 cal
1g carb = 4 cal
1g fat = 9 cal

It’s not magic—it’s just math.

The top of every nutrition label = serving size
Everything else on the label is based on that amount.

Eat double the serving? Double the calories, carbs, and fat.
Eat half? Cut everything in half.
It all starts here.

Also if anyone in this community has any constructive feedback on my newsletters and the tips I share in them, please share! 🙏

#FitnessSky

This issue is perfect if you want to…
• Stop overthinking food
• Start hitting your protein goals consistently
• Build a system you can actually stick to

🗓️ It drops tomorrow morning at 11am EST.
📬 Subscribe here so you don’t miss it - jacked-nerds.beehiiv.com/subscribe

#FitnessSky

No fluff. No bro-science.
Just a real-world breakdown of the foods that help me stay strong, lean, and consistent — with minimal friction.

In tomorrow’s issue of Jacked Nerds, I’ll share:
🥚 My core daily protein sources
🥩 What I eat to hit 195g/day
🥗 The “sleeper” plant-based protein I swear by
📉 The trendy “protein foods” I skip (and why)
🧠 A systems-thinking lens on building a nutrition foundation

Now, I drink in moderation, and I plan for it.

If I have a drink, it’s intentional, not habitual.
And I don’t let it bleed into the rest of my week.

You can enjoy life and still reach your goals.

But moderation and balance is key.
#FitnessSky

- It wrecks my sleep. Even 1-2 drinks can leave me tossing and turning.
- It slows my recovery. I feel weaker and more sore the next day.
- It throws off my nutrition. Alcohol lowers your inhibitions, and suddenly that clean diet goes out the window.

And even if I scale it back, I’m still making progress.
Because showing up is a win.

You won’t always feel 100%.
But you can give 100% of what you have that day.
#FitnessSky

I give myself permission to leave after the warm-up if I’m still dragging.

But 9 times out of 10, once I start moving, the energy builds.
The momentum kicks in.
And I end up having a solid session.

The more I learned to cook, the more control I gained over my results.

Because fitness isn’t just about the gym, it’s about what happens in the kitchen.

If you want to take charge of your physique, your energy, your health?

Start with food.
#FitnessSky

- I save money: no more overpriced takeout or meal services that drain my wallet.

- I eat healthier: I know exactly what’s going into my meals. Quality ingredients, portion control, no hidden calories.

- I enjoy the process: cooking became a skill, not a chore. It’s my time to take care of myself.