What Does Clean Eating & 80/20 Rule Really Mean? - The Physio Revolution

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What Does Clean Eating & 80/20 Rule Really Mean?

As promised, I wanted to continue to provide the most relevant and beneficial information I possibly can to you in regard to your ability to stay active, lose weight, and feel better.Firstly, why the big craze about “clean eating” and why are so many people shoving this idea down our throats on a daily basis? Unfortunately, those people are right on some numbers that are developing and there is a trend that the “bad” numbers are on a rise.

But, there’s also some GOOD trends happening as well! Such as:

[su_list icon=”icon: check-circle” icon_color=”#3ceec1″]

  • Smoking cessation has improved greatly!  Whereas in 1965, 42.4% of adults smoked, in 2014 less than 17% of the population smokes.  This has been one of the best turn arounds of history regarding health improvements.
  • Many more people are tracking their progress on their own due to the latest and best technology such as FitBit and Garmin watches, technology, and apps on the phone that allow us to gain more insight on how well (or poor) we are staying on course. Do you own one too? This allows each individual to study their own data, understand their own body better, and continue to help professionals when seeking care to educate them better on what patterns you see from your own body.
  • People are exercising more! The percentage of adults aged over 18 years old hit a record high of 53.5% last year (per the NCHS 2017). However, the younger age group (18-64 years old) made up for the lack of exercise in the older age group (65+) to make a record high averageRemember: 150 Minutes of Exercise each week is imperative to stay healthy!


So, what are the worries that are driving this country? 

First, let’s see how many check marks you put next each trend mentioned that either you, a friend, family member, or someone you know has or had dealt with:[su_list icon=”icon: frown-o” icon_color=”#3cb5ee”]

  • High blood pressure
  • Diabetes
  • Heart attack
  • Heart surgery (for blockages, defects, heart failure, etc.)
  • Obesity or Overweight
  • Sleep apnea or poor sleep quality
  • Cancer


How many did you check off? I would say, majority of you have checked off at least 5 out of 7. Was that you?

So, why so much craze?  Because, these ARE THE TRENDS that continue to grow and affect not only you, but those you love and care about.  Watching someone suffer from these means either: they have to take medication to “help” (multiple meds for some), they require multiple doctor visits each year to check-in, they are prone to being hospitalized, you worry about them more often and you know there is an unsteady future ahead of them… unless they DO SOMETHING about it… which most don’t.

The truth is… most of these trends are also correlated with your gut.

So, let’s get back to clean eating, shall we?  Here’s the thing, and this is the thing I tell all my clients, it’s not about REMOVING or STARVING yourself… it’s about ADDING! 

Why add? Because removing is challenging and majority of people fail when they take something away or restrict themselves.

Think about a child that wants candy and you as a parent say, “NO! You’ve had enough sugar today!”  If your child is a saint, then you might relate to a behavior of “Okay, I’ll just have some carrots instead”… (If this is your child, please call me for future parenting advice.)  Otherwise, you are well aware of what they will do: tantrums, begging, crying for more, and trying to work you into the idea for another opportunity to get that candy.

We aren’t much different from kids. When something is taken away, we feel restricted and cannot stop thinking about that 1 thing until we satisfy ourselves.

Instead, if you just think about adding a little more veggies, more water throughout the day, more intentional walks/workouts, more nuts, berries, fruits, a daily protein, better oils used for cooking… into any of your options that you eat… you will make more headway than just removing EVERY little snack, dessert, or goodie you enjoy.

As most people continue to tell me…

Facebook, Amazon, and Disney were not built over night.  It took someone to just start an idea, start the change, and continue to push through even when you doubt yourself or you fail.  Just like those companies, neither are your habits changed in one attempt. Just because you sit down, do add something good to a single meal, does not mean you moved mountains. It means you just started. And if you have to start again, and again, and again… at least YOU’VE STARTED.

The most successful people in this world … FAIL. It’s why I believe the 80/20 rule is most effective in all aspects of life including clean eating.  80% of the time, you want to continue what you’ve started… keep adding the right foods (raw, real foods, water, healthy options). Whereas, 20% of the time, you need to give yourself a break and realize you are human and your desires being satisfied are okay.

Moral of the story:

Cleaner eating starts with adding … and think 80/20 to help yourself keep starting again, day after day. Then, watch the mountains get moved.  This concept is called a compound effect, where the little things add up and create large momentum after time.  Insert: weight loss, more activity, and feeling better… and hopefully taking the necessary changes to avoid becoming one of those 7 negative trends we mentioned before.

If you’d like help on reaching your goals: weight loss, becoming more active, living healthier, disease prevention, living in less pain, etc. We help people daily with these concerns.

We are here to support, help, and guide you on on making better decisions towards your health… if that’d be losing the stubborn weight you hate, learning how to not hurt yourself when preparing for a 5K or charity walk coming up, being able to take your kids or grandkids to the park and not get short of breath, or just wanting to know IF YOU ARE ACTUALLY healthy or not and where to improve… we help people every day with these concerns.

To gain more insight and advice on how to continue down the path you are going to start today, join us for our program called The Fix! 

“We help people aged 40+ stay active, lose weight, and reduce pain so they can live free from pain pills and fad diets”

Here, we provide the best and more effective tools to help you reach your goals not only quickly, but safely… instead of trusting another failed “fad” diet that allows you to just gain back the weight you lost from before.

We understand that much of the information provided in today’s world is an option for a “quick” fix. The thing is, most of those options don’t work for the long haul… aka most of the “fad” diets offered and poor habits you have developed are not SUSTAINABLE to keep you healthy and continuing down a path of an active and well lifestyle.

Here, you work closely with a specialized physical therapist working in all elements to encompass a healthier lifestyle.  The Physio Revolution also collaborates closely with your doctor, if necessary.

We are currently offering a Free 30 Minute Discovery Visit to help you make a better decision about what to do about your pain and overall wellness.

Yes, FREE, for the time being! We want to make sure that we are the right fit for you and you are the right fit for us before any decisions are made.

Let’s set-up a new path towards your goals… let’s get you on the path of healthy again as you’d like.

You can inquire about Cost & Availability or schedule a time to discuss the Free Discovery Visit today at no cost to you.

To your health and happiness,


Here’s another blog that many people love to read about Where to Even Start On My Diet…

Brooke Olsen

Brooke Olsen

Co-Founder, Director of Physical Therapy
Brooke is a physical therapist, director of physical therapy, and co-founder at The Physio Revolution. She has worked with professional athletes from Olympic level and recreational weekend warriors to others who are in need of regaining their independence and mobility back in their everyday life. Brooke works extensively with all of the PT’s and spends a vast amount of her time ensuring our treatment plans keep pace with the rapid advancements that make physical therapy so effective and such a ‘go-to’ profession for people aged 45+.
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