How You Eat Matters More Than What You Call It

Strong, Lean, and Fueled by Intention: Why How You Eat Matters More Than What You Call It

If there’s one thing I’ve learned over the past 15 years, it’s this: you don’t need to subscribe to any one diet label to build a strong, lean, capable body. Whether you’re vegan, pescatarian, omnivore, or somewhere in between, what truly matters is how you eat, not just what you eat.

For me, this journey started not from a trendy food documentary or a challenge, but from how certain foods made me feel. I began removing foods that didn’t sit well with me, and that eventually led me down a mostly vegan path. Over time, my diet became exclusively plant-based, later shifting to pescatarian. This shift was also driven by my growing awareness of where my meat and fish were coming from. At the time, high-quality animal proteins were either out of reach financially or hard to find, so I adapted—and I made it work.

As someone passionate about strength training, I had to get creative. I learned how to cook and fuel myself as a vegan who wanted to build muscle. It became a sort of long-term science experiment on my own body—and the results spoke for themselves. I built strength, stayed lean, and thrived for over a decade.

But as life moved forward and I entered my 40s, I started to notice subtle shifts. Our bodies aren’t static—they evolve. And if we’re listening, we can evolve with them. One of the big changes I noticed was how my body responded to carbohydrates. In my 30s, I could handle a higher carb intake with ease, but now? Not so much. My energy, digestion, and body composition all gave me the signal: it was time to reassess.

That led me to gradually reintroduce some high-quality animal protein back into my meals—not because I was abandoning my values or discipline, but because my priorities had shifted. I still prioritize whole, nutrient-dense foods, and protein remains my nutritional cornerstone. But I now aim to hit my protein targets without an overabundance of carbohydrates, something that’s easier to do when combining plant and animal protein sources. There’s a science to it—but the takeaway is simple: adaptability is powerful.

The Real Secret? Consistency

Let me be clear: you can succeed with any diet. Going vegan, pescatarian, keto, carnivore, paleo—you name it—can lead to initial weight loss or body changes. But often, that’s simply because you're cutting out certain food groups and, as a result, consuming fewer calories. The real test is the long game.

To build a body that’s strong, lean, and performs well over time, the fundamentals remain the same:

• Mindful eating – Pay attention to how food makes you feel. Notice what fuels you and what drains you.

• Protein in every meal – Whether it comes from lentils or salmon, tofu or turkey, prioritize it.

• Whole foods first – Choose foods that are as close to their natural state as possible. Less processing, more nutrients.

• Strength training – No diet alone will sculpt muscle or build functional strength. You need to pick up weights, challenge your body, and do it consistently.
  

Labels Don’t Build Strength—Habits Do

It’s easy to get caught up in dietary identities. But at the end of the day, your body doesn’t care what you call yourself. It responds to what you feed it, how you move it, and how consistently you do both.

So whether you’re plant-based, animal-based, or just figuring it all out—know this: you can be strong. You can be lean. You can thrive. It just takes focus, consistency, and a willingness to listen to your body as it evolves.

Here’s to building strength from the inside out—no matter what’s on your plate.

xoxo, 

Nichele