So… Exercise Isn’t the Magic Fix? Let’s Talk Food, Not Shame.

You know that feeling when you try to “earn” your food? How hours of running or lifting or spinning somehow justify a stop to your favorite fast food joint later in the day? Yeah, I used to think that way too. But the more I’ve learned about nutrition and how our bodies actually use energy, the clearer it’s become that health isn’t something you buy back at the gym... it actually starts with what’s on your plate.

A big new international study (thousands of people, lots of countries: check out this article here) basically says what many of us suspected but didn’t want to believe: moving more doesn’t automatically mean you burn more total calories than a less active person of the same size. Your body is sneaky. It adapts. When you ramp up activity, your metabolism often “saves” energy somewhere else to keep total burn in a narrow range. That's pretty wild.

So, should we ditch exercise? Absolutely not. Exercise helps your heart, bones, mood, sleep... pretty much everything. But when it comes to weight changes, the research points to food as the bigger lever, especially how much ultra-processed food we’re eating (think: packaged snacks engineered to taste like fireworks, low fiber, easy to overeat).

Here’s what this means for real people (like neighbors we serve through Munch w/ Mal):

• Food access is health access. If the calories most available to you are shelf-stable, sugary, and cheap, your body composition will likely follow the food. That’s not a character flaw; it’s a supply issue.

• Ultra-processed ≠ evil, but it's on it's way. These foods are designed to be easy to inhale. If you can replace even one “puff” snack with a fiber + protein option, you’ll probably feel fuller on fewer calories and your body will thank you.

• Exercise still matters, just not as a debit card for dessert. Move for joy, friends, teams, fresh air, sanity. Not to “undo” food.

  
  

Pantry-Friendly Swaps We Actually Use:

These are items we prioritize in porch pick-ups and wish lists because they help people feel full without a kitchen, fridge, or microwave:

• Protein + crunch: nut packs, roasted chickpeas, tuna pouches, shelf-stable hummus cups, whole-grain crackers

• Fiber + fruit: unsweetened applesauce cups, raisins/dried apricots, fruit cups in juice, bean-based soups

• Breakfast that behaves: low-sugar oatmeal cups, plain instant oatmeal + peanut butter squeeze packs

• Drinks that help, not hype: water, 100% juice boxes (small), low-sugar electrolyte drinks (for folks working outside)

  
  

If you’re donating: read the label. Aim for fiber ≥ 3g and added sugar < 8–10g per serving when possible. Not perfection... direction!

And if you’re juggling life (same), here’s my personal rule: one “whole-ish” add-on per day. Toss a banana and peanut butter into your bag. Prep some chicken breasts for your sandwiches instead of packaged turkey. Choose yogurt that tastes like yogurt, not birthday cake. It's the small victories that count!

I’m still going to run sometimes... I just won’t pretend it erases a day of neon-colored snacks. We can build a community where the easiest option is also the healthiest and that starts with what we put in our pantry bags.

Want to help? Drop off fiber-and-protein snacks through Porch 2 Pantries, or email me for this month’s high-need list.