Food Freedom

As we continue this journey of blogs and content creation, I want to shift our focus to the foundational aspects of our intentional practices. So far, we’ve explored “gathering with intention” — how community, fellowship, and mentorship can fuel our growth. Proper health and wellness go far beyond what’s on our plates. Everything we consume, from the books we read and the shows we watch, to the conversations we have and the meals we prepare, shapes our mindset, our habits, and ultimately our results.

At its simplest, basic nutritional advice in U.S. public schools has always centered on one message: build balanced meals from all the major food groups and minimize fats, added sugars, and “empty” calories. From 1992 to 2011, that guidance was embodied in the USDA’s Food Guide Pyramid: a broad grain base, generous fruit and vegetable tiers, moderate dairy and protein portions, and a narrow “use sparingly” tip for fats and sweets, all reinforced by hands-on pyramid building, school gardens, and grocery-store field trips. In 2011, MyPlate replaced the Pyramid, trading tiers for a plate graphic that’s half fruits and vegetables, one quarter whole grains, one quarter lean protein, plus a side of low-fat dairy. Today’s classes layer in “energy in, energy out” campaigns, label-reading lessons, and “build-a-plate” stations, planting the seed that simplicity and balance are lifelong cornerstones.

All of which are basic, rudimentary practices that can be optimized. The real secret isn’t the shape of a chart, it's intention, the gut–mind connection, and the freedom to make choices that work for you. As Registered Dietitian and high-performance athlete Josh Sisk puts it,

“Food freedom is the key to long-term success; it’s a mental thing. Open your mind and accept all foods, and then you will find what works for you. It’s hard to understand how bad you feel because you don’t know what it means to feel good.”

Rather than prescribing endless appointments, Josh starts by understanding his clients’ lives and goals, then guides them toward self-sufficiency. His aim isn’t to keep people coming back; it’s to empower them with the tools they need so they no longer require an RD’s prescribed plan.

One cornerstone of his approach is food stacking: eating for metabolic health by combining fiber, protein, and carbohydrates in a deliberate order. Think of it like changing the oil in a car. Food stacking optimizes performance, longevity, and glucose control, reducing excessive insulin spikes. Here are a few of his top principles:

Calories in, calories out are cliché. Focus instead on a balance of fiber → protein → carbohydrates for optimal satiety, energy, and blood-sugar control.
Timing matters. Consume carbohydrates before, during, and after exercise to fuel both performance and recovery.
- Pro tip: If you eat carbs and won’t be moving afterward, a small shot of vinegar can help blunt the glucose response.
Activate your muscles. Simple body-weight movements — a walk, a few squats, push-ups, or even burpees — can help shuttle glucose into muscles and keep insulin levels in check.

Ultimately, mastering simplicity and balance is a mindset exercise as much as a meal-planning one. When you approach eating with clear goals — “I’m nourishing my brain,” “I’m fueling my workout,” or “I’m prioritizing gut health” — every choice becomes intentional. You begin to tune in to how different foods make you feel and learn to distinguish between fleeting cravings and true nourishment.

Action Steps:

Audit your plate. Next time you eat, mentally map it to the sequential order of how you should consume each category. Keep in mind that fiber, protein/fat, and then carbohydrates are what will produce an optimal gut-mind connection.
Stack consciously. Start your meals with fiber (veg, fruit, whole grains), add a protein source, then round out with carbs.
Move mindfully. Carbs in? Do a quick 5- to 10-minute activity afterward to support healthy glucose handling.
Practice food freedom. Let go of rigid “rules” and experiment. Notice what ingredients, combinations, and rhythms leave you energized, focused, and balanced.

By anchoring your eating habits in simplicity, balance, and intention, you’ll cultivate a gut–mind connection that fuels lasting well-being. Here’s to eating, and living, with purpose.