What should actually be on your plate if you want to feel better, get healthier, and see real results from your workouts?

Amy Hudson sits down with Gerianne Cygan to break down a simple, practical approach to eating that supports how your body moves, recovers, and ages. Drawing from the Exercise Coach Nutrition Playbook, they unpack how everyday food choices impact three major health trouble spots: blood sugar regulation, inflammation in the body, and digestive health.

They walk through the core categories of foods that should make up your plate, explain why each one plays a critical role in metabolic health, and show how the right choices can amplify your exercise results, improve energy, and support long-term strength and independence.

• Gerianne shares why protein is the most important food group. Protein isn’t just for building muscle; it’s essential for repair, hormone production, and immune function. Without enough protein, the body simply can’t perform at a high level long term.
• Gerianne explains how muscle directly impacts your quality of life. Muscle is a key driver of metabolic health, balance, and strength as we age. It’s also one of the biggest factors in whether you remain independent later in life.
• Why muscle loss accelerates as we get older. As we age, our muscles become less responsive to protein intake. That means older adults actually need more protein, not less, to maintain strength and resilience.
• Gerianne reveals why animal protein is considered the gold standard. Animal sources contain all nine essential amino acids in the correct proportions. This complete profile is critical for muscle repair, hormone production, and immune health.
• Gerianne explains why plant protein is not the same as animal protein. You need significantly more calories from plant sources to match the protein in animal foods. That makes it much easier to overeat while still falling short on protein.
• Amy covers a common mistake many people make when choosing plant protein. The volume required to hit protein targets is often underestimated. This is especially important for anyone working with a personal trainer to improve body composition.
• Learn why quality food and supplements act like daily medicine for the body. Cutting corners here often shows up later as health problems.
• Gerianne reveals why vegetables deserve a permanent place on your plate. They provide micronutrients your body can’t produce on its own. Vegetables also support gut health, hormone balance, and inflammation control.
• Amy covers the smartest way to prepare vegetables for maximum benefit. Light steaming or sautéing preserves nutrients better than aggressive cooking. Mixing raw and cooked vegetables creates variety and better overall nutrition.
• Gerianne reveals how to eat fruit without wrecking your blood sugar. Whole fruit, paired with protein or fat, helps slow sugar absorption. This is especially important for people managing diabetes or fat loss.
• Gerianne shares simple rules for eating fruit without spikes. Choose whole fruit instead of juice and watch portion size. Pair fruit with protein or fat to slow sugar absorption.
• Gerianne talks about healthy fats and why they’re essential. Fats provide long-lasting energy and support brain, heart, and hormone health. Omega-3s in particular play a major role in mood, memory, and inflammation control.
• The fear many people still have about fat. Growing up in the low-fat era taught many that eating fat makes you fat. In reality, the right fats help regulate hormones and support metabolic health.
• Gerianne shares how qualified personal trainers approach long-term nutrition. A good coach focuses on food that supports strength, recovery, and independence, not quick fixes. Nutrition choices today determine how well your body performs years from now.
• Which is the best drink to take for long-lasting health? According to Gerianne, water is always the right answer, whether you’re on a 30-day challenge or not. Proper hydration supports digestion, energy, and overall performance.

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The Exercise Coach: Nutrition Playbook by Gerianne Cygan

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