Joe Wicks and Christian van Tulleken’s “Killer” bar has reignited the debate around ultra-processed foods. Critics accuse them of alarmism, while supporters applaud their message. So who’s right—and why does the nutrition world struggle with moderation in communication as much as moderation in eating?

We’ve all been there: you set out with the best of intentions to eat better, move more, or get to bed earlier. You know these habits matter. You even want to do them. But somehow, the biscuits win, the sofa wins, the TV wins.

Ever told yourself, “I’ve blown it now, so I might as well start again on Monday”? That’s all-or-nothing thinking in action. It’s one of the most common traps in managing your nutrition—especially when you’re busy juggling careers, families, and health goals.

Nutrition is a long game. And life — with all its stress, travel, and unexpected twists — doesn’t wait for perfect conditions. Avoiding the all or nothing thinking of a fixed mindset and learning to live and love the messy middle gives you the best chance of making headway.

Cut through the hot mess of fad diets, magic supplements, quick fixes and conspiracy claims and you’ll find that most credible, evidence-based practitioners and nutrrition scientists are actually on the same page with the basics, and a lot more besides. So when I say you can trust me, I’m really saying trusting the latest evidence is your best bet for success.

In my 40s, living in Mexico, the gods smiled on me and I crossed paths with Kate Lyman, a rock star of nutrition coaching who prizes pragmatism and compassion over fads and extremes. Kate’s emphasis on nutrition science, flexibility and mindset was a magic ticket for me.