Hi,
Let's talk about vegetables.
You've been told: "Eat more vegetables" your entire life.
But here's what makes the difference between knowing and actually doing:
THE PREPARATION PROBLEM
Most people don't hate vegetables. They hate:
Spending 20 minutes chopping every night
Vegetables going bad in the fridge
The same boring steamed broccoli
The science shows meal prep isn't about willpower - it's about reducing friction. Studies on behaviour change confirm: the easier something is, the more likely you'll do it.
The solution:
Pre-washed, pre-cut vegetables cost a bit more but dramatically increase consumption
Frozen vegetables are nutritionally equal (sometimes better) than fresh ones
Roasting beats steaming for taste - higher compliance means better results
What actually matters: Eating vegetables consistently, not perfectly.
Try this approach:
On Sunday: Buy pre-cut vegetables or spend 15 minutes chopping for the week. At dinner: Add one vegetable to whatever you're already making
Start with one meal, not every meal.
PRACTICAL WIN: THE HALF-PLATE RULE
Confused about portions and balance?
Use this: Fill half your plate with vegetables first, then add everything else.
Why it works:
You automatically eat more fiber and nutrients
You naturally eat less of higher-calorie foods without feeling deprived
No measuring, counting, or apps needed
Examples:
Half-plate of roasted vegetables + chicken + rice
Half-plate salad + pasta with meat sauce
Half-plate stir-fried veggies + tofu + noodles
Visual cues are easier to follow than tracking macros.
BONUS: THE COFFEE TIMING HACK
Love your morning coffee? The timing might matter more than you think.
Research shows:
Cortisol (your natural wake-up hormone) peaks 30-45 minutes after waking
Drinking coffee during this peak can increase jitters and reduce effectiveness
Waiting 60-90 minutes after waking optimises coffee's benefits
The change:
Wake up → drink water first
Wait 60-90 minutes → then have your coffee
You'll get better focus with fewer crashes
Bonus: This naturally prevents drinking coffee on an empty stomach, which bothers some people's digestion.
Got questions about this? Reply to this email - I will answer personally.
See you next week,
Gabriel, Nutrition Hacks | gbMeals