“You Make Time for What You Really Want to Do.”

I asked Dee Jackson—IFBB Figure Pro and owner of Dee’s Fitnation—what the number one thing is that she tells her clients when they ask about nutrition.

She didn’t pause. She didn’t soften it. She didn’t dress it up.

She said: “You make time for what you really want to do.”

Not “Try harder.”
Not “Cut carbs.”
Not “Do this cleanse.”

Just a powerful reminder that success isn’t built on perfect days—it’s built on decisions you repeat.

Dee believes that if people truly understood why fueling their body matters, their consistency would change—and so would their health. She focuses on education and sustainability, because nutrition isn’t just about looking good… it’s about living longer, stronger, and feeling like yourself again.

So here are the core principles she teaches—and how you can apply them starting today.

The Real Reasons Fueling Your Body Matters

1) Know Your Basal Metabolic Rate (BMR)

Your BMR is the amount of energy your body needs to function at rest, in a temperate environment, when your digestive system is inactive.

Think of it like this:
👉 Your BMR is like how much gas an idle car uses while parked.

Even when you’re not moving, your body is doing a lot:

• pumping blood
  
• regulating body temperature
  
• supporting organs
  
• repairing cells
  
• breathing
  
• keeping your brain online
  

Why does BMR matter?
Because it gives you a baseline caloric goal—your body’s minimum “operating budget.”

Example:
If your BMR is 1,500, your body needs roughly 1,500 calories per day just to run basic functions. That number becomes your starting point whether you want to:

✅ lose weight
✅ gain weight
✅ maintain
✅ improve performance
✅ build strength and muscle

And here’s the kicker:
Your BMR can increase as your muscle mass increases and fat tissue decreases. More muscle = higher calorie needs = a stronger metabolism.

2) Keep Your Metabolism Going (Yes, You Have to Eat!)

Dee explains that as you get older, your metabolism often slows down, partly due to hormonal changes like declining testosterone.

So what’s the answer?
Fuel consistently.

As Dee says:

“If I don’t fuel my body and eat regularly, my car is not going to run properly.”

Your body is not meant to run on fumes. Skipping meals and under-eating can backfire by leading to:

• low energy
  
• cravings
  
• muscle loss
  
• slower metabolism
  
• mood changes
  
• poor workouts
  

If you want the system to run… you’ve got to put gas in the tank.

3) Do Cardiovascular Exercise—But Know What It Really Does

Cardio has huge health benefits:

• heart health
  
• endurance
  
• stress reduction
  
• improved recovery
  
• calorie expenditure
  

But Dee keeps it real with her clients:

✅ Cardio burns calories
🚫 Not fat directly

Fat loss happens when you create a calorie deficit over time, not because one cardio session “targets fat.” Cardio supports that deficit, but it isn’t magic—and it isn’t a replacement for good nutrition.

4) Weight Train to Build (and Keep) Muscle

This one is non-negotiable, especially as we age.

Dee’s message is simple:

We’re getting older—and at the very least, we want to maintain our muscle.

Why muscle matters:

• boosts metabolism
  
• protects joints
  
• improves strength and mobility
  
• supports healthy aging
  
• helps your body handle stress better
  
• improves body composition
  

If cardio is your engine endurance…
strength training is your longevity plan.

5) Get Good Rest (Your Body Is Talking—Are You Listening?)

Dee emphasizes that the body will tell you what it needs if you pay attention.

She gave an example of a client struggling through menopause. The first instinct was medication. But when Dee reviewed her numbers, something stood out:

Cortisol levels were very high.

The client experienced:

• fatigue
  
• insomnia
  
• anxiety
  
• brain fog
  
• mood swings
  

Her body wasn’t saying, “You need more workouts.”
It was saying: “You’re overtraining. You need sleep.”

Recovery isn’t a luxury. It’s part of the program.

Dee’s Two Morning Game-Changers

“Don’t Wing It!”

This may be the most underrated nutrition strategy of all:
Stop leaving food decisions up to chance.

Dee tells her clients:

✅ Plan your meals around your schedule
✅ Prep your breakfast ingredients the night before

Because mornings are chaotic, and hunger makes people impulsive. A plan makes you consistent.

3 Super Easy Breakfasts to Start Your Day Strong

(Plus a bonus “you don’t have to eat eggs” option!)

1) Shake-and-Go Oats

• oatmeal
  
• protein powder
  
• chia seeds or peanut butter powder
  
• 1 cup sugar-free vanilla almond milk
  

Put it all in a shaker cup. Shake. Go.
Easy, portable, and keeps you full.

2) Savory Protein Oatmeal

• oatmeal + water (microwave)
  
• scrambled eggs or egg whites (make the night before!)
  
• pinch of salt
  

Heat oats, stir in eggs, microwave 30 more seconds, enjoy.
It’s quick, hearty, and high-protein.

3) Oatmeal + Ratio Vanilla Yogurt

Simple and effective:

• warm oatmeal
  
• stir in Ratio vanilla yogurt for a creamy high-protein boost
  

Perfect when you want something quick but still balanced.

4) Bonus: It Doesn’t Have to Be Eggs

Dee reminds clients that breakfast doesn’t need to look like a breakfast commercial.

Try:

• 3 oz salmon + 80g jasmine rice
  or
  
• 3 oz chicken + 80g sweet potato
  

The takeaway isn’t “eat oatmeal forever.”

The takeaway is:
✅ eat what you like
✅ fuel consistently
✅ plan ahead
✅ start your day with intention

The Bottom Line

Dee’s advice is powerful because it’s honest.

Nutrition isn’t complicated—it’s consistent.

And consistency isn’t about motivation… it’s about priorities.

So if you remember nothing else, remember this:

“You make time for what you really want to do.”

Fuel your body because:

• it keeps you alive
  
• it keeps you strong
  
• it keeps your metabolism healthy
  
• it helps you build and maintain muscle
  
• it supports your hormones
  
• it protects your mental health
  
• it helps you show up as your best self
  

And above all…

Don’t wing it. Plan it.