May has arrived, and it brings that fresh-start energy we love.
We’re past the pressure of New Year’s resolutions and finally in a season that feels more hopeful and doable. If you’ve been thinking about cleaning up your nutrition but haven’t known where to start, this is your moment.
And no, it doesn’t require a major overhaul.
For gay men over 40 who’ve been through the diet cycles and the “all or nothing” traps, the idea of making sustainable changes can feel… tired. But it doesn’t have to be.
This month, I’m focusing on simple, steady steps. The kind that fit into your real life—and stick.
Step 1: Choose One Simple Nutrition Goal for the Month
You don’t need five new rules. You need one intention that’s realistic, doable, and meaningful to you.
Ask yourself:
- What’s one small change that would help me feel more in control?
- What would genuinely support my energy, digestion, or focus?
- What could I actually see myself doing 80% of the time?
Here are some ideas:
- Drink at least 2 liters of water per day
- Eat a protein source at every meal
- Prep lunch from home 2–3 days a week
- Reduce alcohol to weekends only
- Cut back on takeout by cooking once or twice during the week
The win isn’t in the size of the goal—it’s in the consistency.
Pick one. Write it down. Let it ground you, not restrict you.
Step 2: Focus on Adding, Not Just Subtracting
Most diets are about what you can’t have. As you may have guessed by now, I’m not big on diets. I’m about helping you build habits that you can live with, not rules that you’re counting down the days you can escape.
So this month, try leaning into what you can add instead.
- Add a serving of colorful veggies to one meal a day
- Add a moment of mindfulness before eating—especially when you’re grabbing a quick bite between meetings or before heading out for the night
- Add a lean protein source to breakfast
- Add a new whole grain or fiber-rich food
- Add more color to your grocery cart (when’s the last time you picked up something purple or orange?)
When you focus on adding nourishment instead of just avoiding things, your meals feel more satisfying—and your mindset stays more positive.
That’s what leads to lasting progress.hel
Step 3: Plan One Healthy Meal or Snack Ahead of Time
Meal prep doesn’t have to mean spending hours in the kitchen on Sundays.
Start small: plan just one meal or snack in advance.
Try:
- Prepping overnight oats or egg cups for easy grab-and-go breakfasts
- Washing and chopping veggies for a go-to salad mix
- Grilling chicken or tofu ahead of time for power bowls
- Portioning out nuts, fruit, or protein bites for your bag
- Stocking your fridge with ingredients for a quick stir-fry or wrap
This small act of planning makes the healthy choice the easier choice—and that’s the real game-changer when life gets busy.
Your Takeaway
Here’s what I want you to walk away with…
Improving your nutrition doesn’t mean reinventing your entire routine.
It means taking one step that supports how you want to feel.
- Choose one realistic goal for the month
- Focus on adding nourishment instead of eliminating everything
- Plan just one thing ahead of time to set yourself up for success
That’s it. We’ll keep building from there—together.