About three times a year, I get to live abroad in Munich, Germany.
I ride my bike everywhere. I shop local. I even have a go-to biergarten where I’m no longer a stranger. I keep a little black box tucked away with my spices, soap, workout gear, and spare shoes—everything I need to hit the ground running.
And here’s the part that always surprises me:
By week one, I feel sharper. Lighter. My mood lifts. I walk more, ride more, and my energy feels limitless. My skin clears up. I sleep better.
Even when I want to indulge, cheat food is harder to come by. There’s no Uber Eats to leverage. No aisles of microwave meals. And most things that resemble junk food still require cooking. In Germany, you have to learn how to cook—and most of what you buy is fresh, local, and recognizable.
Every trip, I lose 8 to 10 pounds.
Every trip, I gain it back when I return home.
At first, I blamed discipline. But now, I think it’s deeper than that.
It’s about infrastructure—and the difference between a food system that’s built for health and one that isn’t.
Walk into most U.S. grocery stores and you’ll see snacks labeled keto, low-carb, gut-healthy, or clean, but these often hide additives that detract from truly healthy food. But turn the package around, and the ingredients often tell a different story:
Red 40. Sucralose. Carrageenan. “Natural flavors” you can’t define.
These additives are either banned or tightly restricted across Europe due to various health concerns. In countries like Germany, even mainstream stores stock mostly real food—whole ingredients, local sourcing, minimal processing. You can taste the difference. And more importantly, you can feel it.
Food additives are substances added to foods to enhance their flavor, texture, and appearance. They can be natural or artificial and are used to preserve foods, prevent spoilage, and improve their overall quality. The use of food additives is regulated by government agencies, such as the FDA, to ensure their safety for human consumption. Common food additives include sugar substitutes, such as aspartame and sucralose, which are used to sweeten foods and beverages without adding calories. Understanding food additives is essential for making informed choices about the foods we eat and maintaining a healthy diet. By preparing your own meals and using simple recipes, you can avoid many of the hidden additives found in processed foods.
You’re not just battling cravings or bad habits.
You’re up against:
Unlike raw, whole foods, these processed options often contain additives that can negatively impact your health.
Examples include:
One word: GRAS. That stands for Generally Recognized as Safe—a loophole that allows companies to self-certify chemical additives without any independent review, long-term study, or FDA oversight.
Implementing a structured nutrition program can help you avoid these hidden additives and make healthier choices.
Sugar substitutes are commonly used to sweeten foods and drinks, offering a sweet taste compared to traditional sugar. These substitutes are often found in soft drinks, especially those labeled as sugar-free or diet. Many sugar substitutes are significantly sweeter than table sugar, allowing for reduced calorie intake. Stevia, for example, has high-purity steviol glycosides recognized as generally safe, though whole-leaf and crude extracts are prohibited in the U.S. Monk fruit, derived from Siraitia grosvenorii Swingle, is another natural sweetener known for its high sweetness and safety, with FDA approval and acceptable daily intake assessments. Various sugar substitutes like neotame, advantame, sucralose, acesulfame potassium, and saccharin are used in food products due to their heat stability and suitability for baking.
That’s how over 99% of food chemicals introduced since 2000 were approved—not by the FDA, but by the food industry itself.
America leads the world in obesity, chronic inflammation, and metabolic disease—not just because of lifestyle choices, but because of a broken food environment. That’s why structured programs for nutrition and fitness are essential to combat these issues. Working one on one with a nutrition coach provide personalized guidance. The quality of ingredients in meal plans is crucial for health benefits. Meal plans simplify and enhance customers’ lives by eliminating the need for shopping. The availability of grab n meals offers convenience for busy individuals. Meal plans provide a variety of meals for lunch and dinner. The meals are not only tasty but also satisfying and fulfilling. Sugar substitutes suitable for baked goods ensure that even sweet treats can be part of a healthy diet. Certain sugar substitutes, like sugar alcohols, do not promote tooth decay, making them a safer alternative to traditional sugars.
The truth? You’re not just battling cravings or habits.
This is something I see clearly every time I split time between Boise and Munich. In Europe, the system is built around access to real food. Here? It’s built around shelf life and profit.
Creating a meal plan is a powerful tool for achieving your health and fitness goals, whether you aim to lose weight or simply eat a healthier diet. A well-thought-out meal plan should consider any dietary restrictions, such as gluten-free or vegan needs, and include a variety of healthy foods. Following a well-structured meal plan can lead to amazing improvements in your health and fitness.
Meal prep services can be incredibly helpful, providing you with delicious meals that make it easier to stick to your plan. Your meal plan should balance macronutrients—protein, healthy fats, and complex carbohydrates—to ensure you’re getting the right fuel for your body.
It’s also important to consider the acceptable daily intake of sugar substitutes and other additives when planning your meals. A good meal plan can help reduce the risk of chronic diseases like diabetes and heart disease by promoting healthy eating habits.
Working one-on-one with a nutrition coach can provide personalized guidance, helping you create a meal plan that meets your unique needs. Whether you have a busy schedule or specific dietary requirements, a tailored meal plan can ensure you maintain healthy eating habits and support your overall fitness and well-being.
Eating real food—whole, minimally processed ingredients—can change more than just your waistline. It’s one of the most powerful tools you have for improving energy, reducing inflammation, and supporting long-term health.
By consistently choosing whole foods each week, you can significantly improve your overall health and well-being.
A diet built on whole foods helps lower the risk of chronic diseases like diabetes, heart disease, and even certain types of cancer. When you consistently fuel your body with what it actually needs—lean proteins, vibrant vegetables, whole grains, healthy fats—you’re not just managing weight. You’re improving focus, sleep, recovery, and even your mood. Including vegetables like broccoli in your diet can provide essential nutrients and enhance the overall quality of your meals.
Cooking at home doesn’t have to be complicated. In fact, simple meals made from ingredients you can pronounce are often the most satisfying and effective. When you learn to spot real food—and avoid the hidden additives and sweeteners that sneak into many packaged “health” products—you give your body a better chance to thrive.
Natural alternatives to food additives, such as stevia and monk fruit, can be a healthy and delicious way to sweeten foods and beverages. These natural sweeteners not only provide a healthier option but also taste wonderful. These natural sweeteners are low in calories and do not raise blood sugar levels, making them an excellent option for individuals with diabetes or those who want to manage their weight. Other natural alternatives, such as honey and maple syrup, can be used to sweeten foods and beverages, but they are high in calories and should be consumed in moderation. When choosing natural alternatives, it is essential to read labels and be aware of potential additives and preservatives. Opting for whole and natural foods, such as fruits and vegetables, can be a healthy and sustainable way to maintain a balanced diet.
We can’t overhaul the system tomorrow. But you can start building resilience inside it.
At Motivate Fitness, we coach our clients to focus on whole foods and practical nutrition habits, rooted in Precision Nutrition principles:
If you’re tired of navigating a broken food system on your own, we’re here to help. At Motivate Fitness, our coaching goes beyond workouts—we’ll sit down with you, look at your habits, and build a plan that fits your life.
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