If you pop a tire…

magine you’re driving down the road, and suddenly—pop—one of your tires goes flat.

Annoying? Yes.
Inconvenient? Definitely.

But would you pull over, grab a knife, and slash the other three tires just because one went out? Of course not! That would be ridiculous. Instead, you’d fix the flat and keep moving.

Now, think about your nutrition the same way.

Maybe you had a meal that wasn’t aligned with your goals. Maybe you indulged in a weekend of less-than-ideal choices. It happens. That’s just one flat tire. But if you let that one moment of imperfection spiral into an entire week (or more) of poor decisions, it’s the same as slashing the other three tires on your progress.

One misstep doesn’t mean all is lost.

Instead of punishing yourself, just patch the tire and keep driving. Get back to nourishing your body at your next meal. Move your body because it feels good, not because you’re “making up” for anything. One meal, one day, or even one weekend doesn’t ruin your journey—quitting does.

How to Recover from a Nutrition “Flat Tire”

1. Acknowledge It, Don’t Dwell on It
   Accept that it happened, but don’t let guilt take over. One meal or day off track doesn’t define your overall progress.
2. Get Right Back to Your Routine
   The best way to recover is to simply return to your normal eating habits. No extreme restrictions, no punishing workouts—just back to what makes you feel good.
3. Hydrate and Nourish
   Drink plenty of water, and focus on whole, nutrient-dense foods that make you feel energized.
4. Shift Your Mindset
   Progress isn’t about perfection—it’s about consistency. You don’t have to “start over.” You just keep going.
5. Remember the Big Picture
   Your health journey is a long road, not a single stop. A bump here and there won’t stop you unless you let it.

So next time you hit a rough patch with your nutrition, think about that flat tire. Don’t slash the other three. Just fix what needs fixing and keep moving forward.