As May rolls in, everything starts to shift.

The days get longer. The weather warms up. And naturally—people start moving more.

Whether it’s getting back outside for runs, longer gym sessions, weekend hikes, or simply being more active day-to-day, your body is doing more… and it needs the right support to keep up.

Spring nutrition isn’t about restriction or overhaul.
It’s about fueling your energy, supporting recovery, and staying consistent—without feeling weighed down.

Why Nutrition Matters More in Spring

With increased activity comes increased demand.

If your nutrition doesn’t match your output, you’ll feel it:

• Midday energy crashes
• Slower recovery between workouts
• Increased soreness
• Inconsistent performance

The goal isn’t perfection—it’s alignment.

Fueling your body in a way that supports how you’re moving right now.

Your Spring Nutrition Focus

Instead of overcomplicating things, anchor your nutrition around a few key priorities:

1. Lean Protein for Muscle Support

Protein helps your body recover, rebuild, and stay resilient as activity increases.

Think:

• Chicken, turkey, fish
• Eggs
• Greek yogurt
• Tofu or plant-based proteins

This is especially important if you’re returning to higher training loads or trying to stay consistent.

2. Colorful Produce for Nutrients That Matter

Spring is one of the best times to increase your intake of fruits and vegetables.

More color = more vitamins, minerals, and antioxidants that support:

• Recovery
• Immune function
• Energy production

3. Balanced Meals to Prevent Energy Dips

If you’ve ever felt that mid-afternoon crash or sluggish workout, there’s a good chance your meals are missing balance.

A simple framework:

• Protein
• Carbohydrates
• Healthy fats

Balanced meals help stabilize energy so you can move, train, and perform without hitting a wall.

Simple Spring Strategies That Actually Work

You don’t need a full nutrition reset. Small, consistent changes go a long way.

Add a Fruit or Vegetable to Every Meal

Don’t overthink it—just build the habit.

• Eggs + spinach in the morning
• Sandwich + side of fruit
• Dinner + roasted vegetables

Eat Regularly to Support Active Days

Long gaps between meals can lead to:

• Low energy
• Overeating later
• Poor recovery

Aim for consistency over perfection.

Focus on Variety, Not Perfection

You don’t need the “perfect” meal plan.

You need enough variety to give your body what it needs.

Different foods = different nutrients = better overall support.

Seasonal Foods to Take Advantage of Right Now

Spring makes it easier to eat well—because fresh, nutrient-dense foods are everywhere.

Build your meals around what’s in season:

• Asparagus
• Spinach
• Arugula
• Radishes
• Strawberries
• Snap peas
• Fresh herbs (parsley, cilantro, mint)
• Pineapple

These foods are naturally lighter, refreshing, and packed with nutrients that support an active lifestyle.

The Bottom Line

Spring is a season of movement.

Your nutrition should support that—not slow you down.

You don’t need extremes and you don’t need restriction.

You need:

• Consistency
• Balance
• Enough fuel to match your activity

Because when your nutrition supports your movement…
everything feels better.

Ready to Take the Next Step?

If you’re increasing your activity this season but still dealing with fatigue, soreness, or inconsistent performance—it might not just be your training.

Schedule a session with Physio Room and let’s build a plan that supports how you move, train, and live.

Written by By Dr. Jessica Hockensmith, PT, DPT, Cert. DN, LMT, WAG| Physio Room

The post Nutrition in the Springtime: Fueling a More Active Season appeared first on Physio Room.

Treat your fork like a prescription and your plate the front line of care as produce, protein, and mindset turn everyday eating into real medicine. Dr. Andrew Fix sits down with Tamar Samuels, registered dietitian and co-founder of Culina Health, to examine why nutritional therapy often fails in practice despite being so logical on paper. If most people already know the basics—eat more plants, cut the processed stuff—why doesn’t that knowledge automatically lead to action?

Tamar lays out the real barriers: limited access to guidance, confusing nutrition narratives, and perfection-based rules that collapse under stress. Prevention and longevity don’t require an overhaul, they require patterns you can live with.

Tamar’s approach is refreshingly practical. Build meals around produce and protein. Choose progress over precision. Bring in support before willpower burns out. Food as medicine doesn’t have to feel clinical, it can be familiar, forgiving, and built one ordinary meal at a time.

Quotes

• “Most people don’t think about a dietician as part of that general team. And yet we eat all day long. And the food that we eat really informs all of these other conditions that we see our doctors regularly for.” (08:14 | Tamar Samuels)
• There’s a huge gap here in why people aren’t seeing registered dietitians. And there’s a lot of reasons behind it, mostly because people don’t even know what dietitians are or many dietitians are cost prohibitive.” (08:32 | Tamar Samuels)
• “The problem isn’t the lack of access to nutrition information. It’s too much access to nutrition information.” (18:25 | Tamar Samuels)
• “It doesn’t have to be perfect.  We’re not aiming for perfection. You’re never going to hit your goals every single time, every day, right? It’s just about paying attention. You’re much more likely to get there if you pay attention and monitor and track and get this community support than if you wouldn’t have done that.” (35:10 | Tamar Samuels)
• “It’s okay to emotionally eat. The problem is when we rely exclusively on emotionally eating as our major or as our main tool to manage stress and to, you know, help manage a variety of different emotions.” (41:32  | Tamar Samuels)

Connect with Tamar Samuels:

Visit the Culina Health website

Follow Culina Health on Instagram

Tamar Samuels is a registered dietitian, co-founder, and Head of Clinical Partnerships at Culina Health, where she leads collaborations with healthcare providers to bridge nutrition care and traditional medicine. With over a decade of experience, she champions Food as Medicine and patient-centered care. Integrating lifestyle medicine, behavioral science, and evidence-based nutrition, Tamar helps people build healthier relationships with food. A graduate of NYU with clinical training at Mount Sinai Hospital, she has been recognized by Well+Good as one of NYC’s top holistic dietitians. Her expertise has been featured in outlets such as The Huffington Post, Women’s Health, Shape, and The Tamron Hall Show.

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The post 195. Food as Medicine: A New Model for Health Care | Tamar Samuels appeared first on Physio Room.