Soul Rebel Digest - May 2026

The 80% Rule for Nutrition

The 80% rule seems like a relevant topic for this month's Digest, as I’ve been having the same conversation with a lot of members about it.

Different people.
Different schedules.
Same story.

“I just can’t seem to get on top of my nutrition.”
“I’ve had a busy week.”
“I’ve felt a bit emotional.”
“I just didn’t have time.”

None of those things are wrong.

Life gets busy.
Energy dips.
Stress builds.

But what’s actually happening underneath it all is this:

People are trying to be perfect… & ending up inconsistent.

the trap: all in or all out

A lot of nutrition approaches fall into this pattern:

Start strong, eat really well, feel in control...
Slip up, feel off track, “I’ll restart Monday”...

Repeat.

This is where most people get stuck.

Because if your plan only works when life is perfect…
it’s not really a plan.

the 80% rule

Instead of chasing perfect, aim for this:

Be consistent 80% of the time.

Not every meal needs to be ideal.
Not every day needs to be dialled in.

But most of the time? That’s where results are built.

the energy cycle

Do you find this relatable:

You’re tired.
You reach for quick, low-quality food.
You get a short burst of energy.
Then, you crash.
You feel more tired.
Repeat.

It feels like you’re solving the problem in the moment…

But you’re actually making the next few hours (& the next day) harder.

The goal isn’t to cut everything out.

It’s to break the cycle.

That starts with having better options ready when life gets busy.

Make nutriticious choices easier

Most people don’t struggle because they don’t know what to do.

They struggle because they’re not set up for it when it matters.

When you’re tired, stressed, or short on time, you fall back on what’s easy & fast.

So let’s make nutritious choices the easy ones.

Have “Grab & Go” Options Ready

Keep quick, reliable options on hand:

In the pantry:

Oats, nuts, seeds, protein powder, microwave rice, tinned beans, long life milk or choice/coconut water, nut butter, wraps, pasta, sauces for quick meals

In the freezer:

Berries, bananas, veggies, frozen meals, pre-cooked meats, extra bread

In the fridge:

Ready meals, leftovers, prepped meals, marinated tofu, pre cooked chicken, boiled eggs, fresh eggs, Greek yoghurt, cut fruit, pre-washed salad

Quick combos - this is the missing piece!

How to throw things together & actually win the day:

• Yoghurt + berries + nuts
• Protein shake + banana
• Wrap + tuna + salad
• Eggs on toast
• Rice + beans + frozen veg + sauce
• Leftovers + extra protein

You don’t need more discipline, you need better options within reach.

These are your safety net when the day gets away from you.

Lower The Standard (A Little)

Not every meal needs to be perfect.

A simple meal that covers the basics is better than skipping meals or grabbing anything available.

Think:

• protein + carbs

• something quick + something decent

Done.

Plan For The Moments You Usually Slip

If evenings are your weak point, plan for that.
If weekends are messy, prepare ahead.

Don’t wait until you’re tired to decide what to eat.

That decision is already made.

Eat To Support Your Energy

Food should help you feel:

• more energised
• more focused
• more capable in training and life

Not constantly chasing a quick fix.

looking for help with this?

Set yourself up with easy options.
Lower the pressure.
Break the energy crash cycle.

If you’re struggling to stay consistent with your nutrition, you’re not alone.

That’s exactly what our nutrition coaching is here for: simple, supportive, & built to actually work in real life.

Fill in the form below & we'll be in contact.

Train hard.
Fuel smart.
Stay consistent.

See y'all in the gym Rebels