### Key Takeaways

- Diet culture promotes unsustainable, all-or-nothing approaches to nutrition

- Sustainable change comes from implementing one small habit at a time

- Success in nutrition is about lifestyle modification, not rigid rules

- Traditional "food rules" (like what constitutes breakfast) can be challenged

- Meals don't need to be Instagram-worthy to be nutritious

### Action Steps for Listeners

- Choose one small nutrition habit to implement (e.g., adding vegetables to one meal)

- Create systems to support your new habit (shopping, prep time, etc.)

- Focus on progress over perfection

- Question societal "rules" about what you should eat and when

### Notable Quotes

> "There's no reason to fall into this trap that diet culture has us doing, that you have to follow everything and change everything all at once."

>

> "Your body doesn't care... Who said that I have to have pancakes at breakfast? Nobody said that."

>

### Resources Mentioned

- Timber & Steel Nutrition Coaching

- Free nutrition consultation available at [timberandsteelgym.com](http://timberandsteelgym.com)