NUTRITION TIPS
By Wellness Warrior John Derlis
Sharing My Nutrition Plan
Hoping To Inspire Healthy Life Changes
Balancing Nutrition Maintaining a balanced diet is key to achieving sustainable health and fitness. I follow the 80/20 rule—aiming for 80% of my meals to be nutrient-dense, whole foods, while allowing 20% flexibility for indulgent choices. This practical approach, when combined with regular exercise, intermittent fasting, and effective hydration, supports a healthier, more enjoyable lifestyle.
Now in the “back nine” of life, I’ve become especially mindful of monitoring blood sugar levels—particularly my A1C, a three-month average of blood glucose. After scoring a 6.0 (borderline prediabetic), I’ve made important adjustments to my nutrition to better support metabolic health.
A Peek at My Nutrition Plan
Having lost 35 pounds through focused, intentional eating, I know firsthand the power of nutrition in transforming your body and improving long-term wellness. My current meal strategy is designed to help regulate blood sugar, improve gut health, and reduce harmful visceral fat stored around abdominal organs.
I’m excited to share my experience and weekly eating plan with you. What follows is a typical Monday-to-Friday regimen that supports these goals. On weekends, I enjoy greater freedom with my meals—bacon and eggs, pizza, chicken wings, lasagna, and dining out—but I still prioritize hydration, especially by drinking H2 Wellness Water between meals.
Protein-rich meals rotated and modified daily for variety & balance:
7:30am - Rise & Shine!
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Spritz Acidic #1 Beauty Water on my entire face and neck area including ears
8:00am - Drink H2 Water
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Hydrate with 500ml Alkaline H2 Water
9:00am - Begin Work (Still Fasting)
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Fasting window: 7pm-10am (15 hours)
10:00am - Pre-Breakfast Choices
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Hemp protein or fruit & nut bar, natural peanut butter, banana, walnuts, almonds, coffee with collagen protein
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Yogurt Pudding: Greek yogurt, frozen berries, banana, steel cut oats, whey protein, fiber cleanse, cocoa powders, hemp and chia seeds, almond milk
11:00pm - Healthy Breakfast Choices
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Bran flakes with banana, blueberries, strawberries, mango, walnuts, hemp seeds, whey protein, cocoa, fiber cleanse powders, 1% or almond milk
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Oats with chopped fruit, hemp/chia seeds, whey protein, cocoa, fiber cleanse powders, coconut oil, cinnamon, almond/coconut milk
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Scrambled eggs with red onion, spinach, feta, whole eggs and egg whites, avocado served with sourdough, tomato & cottage cheese
2:00pm - Healthy Lunch Choices
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Lean chicken or turkey sandwich on sourdough or organic multigrain seed loaf with minimal mayo, spinach, avocado, boiled egg and real cheese
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Organic lentil and vegetable soup with multigrain crackers
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Avocado toast with boiled egg, feta, tomato, cottage cheese, on organic or sourdough bread with coconut oil
3:00pm - Workout at Athletic Kulture
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Bring 2L of Alkaline H2 Water (500ml mixed with 5g creatine monohydrate)
4:30pm - Post-Workout Smoothie
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Frozen blueberries, strawberries, mango, banana, Greek yogurt, bran buds, spinach, carrots, celery, whey protein, fiber cleanse, cocoa powders, hemp/chia seeds, coconut milk and ice
5:30pm - Drink H2 Water
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Hydrate with 500ml Alkaline H2 Water with Apple Cider Vinegar
6:30pm - Healthy Dinner Choices
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Air-fried chicken, salmon/shrimp, or lean beef/pork/sausage with long grain brown rice, vegetables, sweet potato continuously alternating and modifying
7:00pm - Begin Fast (More Info)
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No food until 10am next day
7:30pm - Cardio & Final Hydration
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30 minutes on treadmill or outside walk + 500ml Alkaline H2 Water at 8:00pm
BULK BEET SALAD PREP
Diced beets including liquid, chickpeas, artichoke hearts, spinach, hemp seeds, red onion, apple, feta cheese, mixed with raspberry vinaigrette dressing.
BULK DINNER PREP
Salmon & Chicken dinners with rice, vegetables (carrots, onion & garlic - celery is good too), sweet potato and spices are key as shown in pics.
PRE-BREAKFAST SNACK
My first food is a protein rich appetizer including Hemp protein or fruit & nut bar, banana, nuts and natural peanut butter, with my coffee mixed with Collagen Protein - A great way to celebrate ending my daily fast.
OATMEAL BREAKFAST
Oats, walnuts, blueberries, banana, apple, hemp seeds, fiber cleanse, coconut oil, cinnamon, boiled H2 water and almond or coconut milk.
BULK EGG PREP
Red Onion, spinach, lean chicken or turkey, feta cheese, 5 whole eggs, 200g of egg whites, avocado, pink salt & ground pepper. Separate in 4 portions, serve with multi-grain sourdough bread, tomato and cottage cheese.
BOILED EGGS & AVOCADO
EGGS & Avocado: Organic Loaf or Sourdough bread, coconut oil, ripe avocado, sprinkle of feta cheese, boiled egg, pink salt and ground pepper, side of cottage cheese & tomato.
SMOOTHIE STATION
Frozen fruit, banana, Greek yogurt, bran buds, spinach, carrots, celery, whey protein, food fiber, hemp/chia seeds, coconut or almond milk, water ice & blend.
GREEK YOGURT PUDDING
Mixed fruit, chia & hemp seeds, fiber cleanse, whey protein, cocoa powder, cinnamon, almond milk, walnuts and Greek yogurt mixed well.
"Living it up like a rockstar may sound great, but trust me, it's not worth it once the party's over > READ MY STORY. So, I’m serving up some tasty nutrition tips. Sure, it may not be one-size-fits-all, but it's worked wonders for a 59-year-old dude who had gut troubles (that's me!). And, hey, I hope it'll inspire you to take charge of your health now, before things get too crazy. Trust me, prevention is the magic word!" - JD
REPLACEMENTS Below are some smart choices I have made to maintain better health including normalizing my blood pressure.
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Table Salt > Replaced by Organic Sea Salt
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Dairy Milk > Replaced by Almond Milk
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Cheese Slices > Replaced by Brick Cheddar
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Sugar Drinks/Pop > Replaced by H2 Water
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Sugar Juices > Replaced by H2 Water
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Bottled Water > Replaced by H2 Water
ALCOHOL CONSUMPTION I usually only drink alcohol on the weekends (except during summer boating season when it has a tendency to become almost daily), but when I do, I am very conscientious about my choices mainly opting for light beer and low sugar wines intermittent with H2 Water. Moderation is the key,
Cooking with Alkaline Water is my next culinary adventure in the quest for better health! I'll spill the beans on my discoveries, the impact, and of course, the taste - so stick around! Be sure to hop on our list or give us a thumbs up on Facebook to savor all the nutritious perks of using Alkaline water from a Tyent H2 Water Ionizer. Tap on the image for some kitchen magic and don't miss the video at the bottom of this page for the tasty show!
Embrace Intermittent Fasting vs. Dieting Adopting a time-restricted eating window, such as 11am to 7pm, and occasionally extending fasting periods (24-48 hours) can have positive impacts on metabolism and overall health and has been proven a successful strategy helping me reach and maintain my weight loss goals.
Effective Hydration At Impact Life, we strongly advocate for the transformative effects of optimal hydration on overall health and well-being. Our Tyent H2 Wellness Water ionizers are designed to provide alkaline, antioxidant-rich, molecular hydration (H2) essential for supporting physical and mental performance, as well as delivering anti-aging properties and immune support. Additionally, our products offer detoxifying effects and free radical protection, which can contribute to an overall healthier lifestyle. By incorporating Tyent H2 Wellness Water into your daily fitness and nutritional routine, you will feel your very best every day!
Expanding Horizons with IMPACT LIFE Coaching: As part of my continuing education, I am working towards obtaining holistic health and wellness certifications. My ultimate goal is to eventually provide Fitness and Nutrition Life Coaching Services. Currently, I am offering demonstrations of the Tyent H2 Wellness Water Ionizers. If you are interested in learning more and experiencing the healthiest water in the world first-hand, I would be happy to meet you in person. Additionally, we can chat about your Fitness and Nutrition goals, and if you're a fan of Impact Live, maybe some music too! >> Request a DEMO