Soul Rebel Digest Vol 9.25
Why Context is King in Nutrition
When it comes to nutrition, context is everything.
We often hear:
“High calorie is bad.”
“Low calorie is good.”
“High protein is always better.”
“Sugar is addictive.”
But without context, those statements can be misleading and even harmful.
Calories Aren’t the Enemy
High calorie isn’t bad if you actually need more calories in your day to fuel training, recover, or simply maintain your energy.
Low calorie foods aren’t helpful if they leave you under-fueled, tired, and craving more food later.
Think of calories as fuel in your tank—sometimes you need more, sometimes you need less, but it’s always about the right context for you.
Protein with Perspective
High-protein products can be awesome—protein supports recovery, strength, and muscle. But not all “high-protein” snacks are equal. Some come with added carbs and fats that might not suit your goals that day. Again, it’s about context: what else have you eaten, what’s your training like, and what do you actually need?
Sugar: It’s Not About Addiction
Sugar often gets labeled as “addictive.” What’s really happening is a dopamine hit—your brain lights up with pleasure. The same response can come from:
Exercise
Connecting with friends
Finishing a task you’ve been putting off
Getting sunshine and fresh air
If you notice yourself leaning on sugar for that boost, ask: what else could give me the same dopamine kick today?
🍿 Snacks: Friend or Foe?
For many people, snacks can quietly become the undoing. A handful here, a nibble there—suddenly you’ve added a lot of calories without much nutrition.
Here’s the Soul Rebel approach:
Start with meals. Make sure your main meals are nutrient-dense (protein, veggies, quality carbs, healthy fats).
Check your hunger. Are you truly hungry—or just bored, tired, or looking for distraction?
Upgrade your snacks. If you fancy chips or chocolate, try pairing a small amount with something nutrient-dense (like fruit, yogurt, nuts, or protein). That way you feel satisfied and are less likely to overconsume.
👉 Snacks aren’t “bad”—but they work best on top of a strong foundation of balanced meals.
Social Media Pitfalls
So much nutrition advice online is driven by fear and extremes:
Cut out this food!
Don’t eat after 8pm!
Go zero-carb!
This often leads to restriction → binge → guilt → repeat. That’s not the Soul Rebel way.
We want sustainable habits that build confidence, energy, and long-term health—not short bursts of “perfect” followed by a crash.
Wise Words from Kara Saunders
My favourite Aussie CrossFit athlete Kara Saunders said it best to her kids:
“Listen to your tummy—some food gives us energy, some takes it away. Sometimes our mouth likes foods that our brain doesn’t. Your brain can let you know by having big feelings.”
Food isn’t just fuel—it’s also feedback. Pay attention to how it makes you feel, not just how it tastes. As adults I truly believe we overcomplicate.... Everything. Lets simplify it.
🎯 Soul Rebel Challenge of the Week
This week, we challenge you to:
Pick one meal each day and write down: How did I feel 30 minutes after eating this? Energized? Sluggish? Satisfied? Still hungry?
Notice patterns. Which foods fuel you best? Which ones take more than they give?
Share your insights in class or in our members group—we want to hear what you discover!
The goal isn’t “perfect eating.” It’s building awareness. The more you connect with how food makes you feel, the less you’ll need to rely on strict rules or social media “nutrition hacks.”
💡 Remember: Context is king. What works for one person might not work for you. Your job is to learn what fuels your best training, recovery, and life.
