Step 1
Check-in on your week: energy, recovery, training (if any), and how eating actually went.
Nutrition for Energy & Recovery
Fuel your body so you have energy today—and again tomorrow.
What you eat doesn’t just change the number on a scale. It shapes your energy, mood, sleep, pain, and how well you bounce back from stress and training. If you’re constantly dragging, crashing, or feeling wrecked after normal effort, your nutrition for energy and recovery probably isn’t matching what your life demands. Brandon helps you understand how food, timing, and blood sugar affect your nervous system so you can build a way of eating that actually supports the way you work, train, and live.
What this really feels like
When your nutrition isn’t supporting your energy and recovery, it shows up everywhere—not just at meal time. You might feel guilty about your choices, confused by conflicting advice, or just too tired to think about fixing your nutrition on top of everything else. You’re not failing. You’ve been trying to fuel a demanding life with an unclear, often contradictory rulebook.
On the outside
- You feel “tired and hungry” at the same time, but never really satisfied.
- You get energy spikes after eating, followed by crashes where you could nap at your desk.
- You train or move your body, then feel sore and wiped for days instead of refreshed.
On the inside
- You skip meals when you’re busy, then overeat later and feel heavy or foggy.
- You’ve tried different ways of eating—low-carb, low-fat, fasting, “clean eating”—and still don’t feel consistently good.
- You’re not sure what to eat before or after training, games, or big work days, so you just wing it.
Why quick fixes have not worked
Most nutrition advice comes in extremes or slogans. These approaches often ignore critical realities about blood sugar, your nervous system, and your schedule. When nutrition for energy and recovery is reduced to a one-size-fits-all diet, you may see short-term changes—but the fatigue, brain fog, and pain often creep back once life gets real again. Brandon’s work is about aligning your food choices and timing with what your body and nervous system actually need to do the work you’re asking them to do.
What’s really going on:
- Your blood sugar needs stability, not constant spikes and crashes.
- Your nervous system needs enough fuel to feel safe—not starved or overloaded.
- Your recovery depends on both what you eat and when you eat relative to work and movement.
- Your schedule, stress, and responsibilities make some idealized food rules impossible to follow.
- All-or-nothing plans usually end with you feeling like you “failed” instead of learning what actually works.
How Brandon works with nutrition for energy & recovery
Instead of handing you a rigid meal plan, Brandon uses a systems approach that respects your physiology, preferences, and real-life constraints. He does not replace a registered dietitian or doctor; his role is to help you apply practical, nervous-system–friendly strategies.
4-step process
1
Clarify your fuel pattern
Look at when and what you eat across a typical day and week: skipped meals, late-night snacks, grab-whatever’s-around moments, training or movement days, and high-output days at work. You’ll also note where you feel most energized, where you crash, and how you feel after different kinds of meals.
2
Spot the big drivers
Identify the main factors impacting your energy and recovery: long gaps without food, unbalanced meals, frequent takeout, under-fueling before training, lack of protein, inconsistent carbs, or using caffeine and sugar to get through the day. The goal isn’t perfection—it’s to find the two or three changes most likely to move the needle for you.
3
Test simple, realistic changes
Run small experiments: adjusting meal timing, adding strategic snacks, balancing plates for better blood sugar, choosing pre- and post-training options that work with your digestion, and reducing emergency eating by planning just one or two key meals. Each experiment is designed to answer, “Do I feel more stable and recovered, or not?”
4
Build a sustainable way of eating
Create a flexible structure for nutrition that fits your life: go-to meals and snacks for busy days, a simple pattern for training and rest days, and guidelines for travel, social events, or stressful weeks. This isn’t about rigid rules—it’s about a way of eating that supports your energy and recovery most of the time.
What progress can look like
Dialing in nutrition for energy and recovery is less about perfect food choices and more about how your system feels over time. Nothing is perfectly dialed all the time, but your average day starts to feel a lot more stable and powered.
Fewer mid-morning and afternoon crashes.
More steady energy throughout the day—with less reliance on caffeine and sugar.
Faster recovery after training, long days, or travel.
Less brain fog and irritability tied to hunger and blood sugar swings.
A calmer relationship with food—less guilt, more clarity about what works for you.
Knowing what to eat before and after key events (work, training, games) so your body feels supported, not blindsided.
What to expect in a session
Sessions around nutrition and recovery are built to be practical, respectful, and judgment-free. Brandon knows you’re not starting from a blank slate—you’re starting from a busy life. You won’t be shamed for good or bad days. The focus is on learning how your body responds—then adjusting from there.
Format1:1 coaching via secure video (or in-person when available).
LengthApproximately 50 minutes for a standard session.
Shape of a typical session:
Step 2
Review of experiments or changes you tried—what felt doable, what didn’t, what you noticed.
Step 3
Discussion of how certain foods or patterns seemed to affect your energy, mood, and pain.
Step 4
Agreement on one to three specific nutrition-for-energy-and-recovery experiments to run.
About Your Coach
Meet Brandon Day
Brandon Day is a Pain and Performance Coach who looks at how your nervous system, movement, and fuel all interact. He’s not a registered dietitian or physician; instead, he helps you translate nutrition guidance into day-to-day decisions that support your energy, pain levels, and performance. He works with founders, professionals, athletes, and caregivers who need their bodies to show up for real demands—and can’t afford to feel wrecked after every effort. Sessions with Brandon are collaborative and grounded in your reality: time constraints, preferences, family, culture, and history with food are all part of the picture.
Focus Areas
Energy and recovery, burnout and fatigue, pain and performance, nervous-system regulation, sustainable training, realistic habit change.
How He Works
1:1 remote sessions, clear experiments instead of rigid diets, emphasis on what’s sustainable, and coordination with your existing medical or nutrition providers when helpful.
What Clients Say
“I’d tried so many diets and always ended up exhausted. With Brandon, we focused on energy and recovery first. I stopped chasing perfection and started paying attention to how I actually felt—and my training, work, and sleep all improved.”
Common Questions
Common Questions
Are you a dietitian or nutritionist?
No. Brandon is a coach, not a registered dietitian or doctor. He does not diagnose conditions, prescribe medical nutrition therapy, or replace professional nutrition care. His role is to help you understand how your current eating patterns may be affecting your energy, recovery, and nervous system—and to support you in making sustainable changes. If you have complex medical needs, he may recommend working with a registered dietitian alongside coaching.
Will I have to follow a strict diet or give up entire food groups?
Not unless you and your medical team already know that’s necessary for a specific reason. Most clients do not need extreme restrictions to improve energy and recovery. Instead, you’ll focus on patterns: timing, balance, and consistency. The aim is to build a way of eating that feels supportive and realistic, not punishing.
What if I’ve tried lots of diets and feel burned out on food rules?
You’re not alone. Many of Brandon’s clients have bounced through multiple approaches—keto, paleo, fasting, macro tracking, eat clean—and feel discouraged. Coaching in this area is less about following another set of rigid rules and more about observing how your body responds to different patterns and building something that works for you long-term.
Do I have to track calories or macros?
Not necessarily. Some people enjoy tracking for short periods to learn about their patterns; others find it stressful or triggering. Brandon will never force tracking if it’s not a good fit. Instead, you might focus on simple frameworks like build a plate, pre- and post-training patterns, or time-based anchors (for example, making sure certain types of fuel show up at certain points in your day).
Can this help if I also have pain, brain fog, or burnout?
Yes—nutrition for energy and recovery often connects directly to pain, brain fog, and burnout. While nutrition alone won’t solve everything, stabilizing your fuel can make nervous-system work, sleep changes, and training adjustments far more effective. Brandon often works on these areas together as part of a bigger 100-day plan.
Should I change my nutrition if I’m under a doctor’s or dietitian’s care?
Any major changes should be discussed with your medical or nutrition provider—especially if you have conditions like diabetes, GI disorders, eating disorders, or other complex issues. Brandon is happy to work within guidelines set by your care team and to help you implement their recommendations in a way that fits your life.
Are sessions remote or in-person?
Sessions are primarily online via secure video, so you can join from your kitchen, office, or wherever you live your real life. If you’re local and want to explore in-person work, you can mention that in your intake form and Brandon will let you know what’s available.
You don’t have to guess what to eat for energy anymore.
You’re not failing at willpower—you’re trying to run a demanding life on unclear fuel. Nutrition for energy and recovery doesn’t have to mean a lifetime of food rules or anxiety about every bite.
If you’re ready to understand how food, timing, and nervous-system load affect your energy—and to build a way of eating that you can actually live with—Brandon is here to help.