Between training for races, shooting content, traveling, and being the chef at The Osprey at the 1 Hotel in Brooklyn, there’s one thing Churchill doesn’t leave to chance: his meals. And he wants you to do the same.
“I always start planning my week based on my activities. Once I have my training plan written out, I can write out my nutrition plan,” he says, adding that this helps him know his options whether he is at home or away.
He emphasizes that cooking and meal preparation don’t have to be complicated. In his book Eat like a legendChurchill offers step-by-step recipes for foods that you don’t need a chef certification to cook. All meals are packed with fibre, nutrients and other goodness tailored to improve focus, determination, gut health, muscle mass and endurance, whatever you do.
Whether you’re chasing a personal best or just trying to feel unstoppable all week, Churchill says that “fuel determines how you show up every day.” You don’t have to be an athlete to eat like this. You just need to start planning as if you care about your performance.
Here are five fundamental tips he mentions that will help you become legendary, and a few key tips you can expect from him at Eudemonia.
1. Put yourself first
“I want people to put themselves first,” he says. Everyone has the ability to perform at a high level every day, and he notes that nutrition can play a big role in supporting your daily energy and performance. “Today, people will never put themselves first enough,” he says, adding, “you have to be the one to take control of your health.”
He encourages athletes to know their protein goals in relation to activity level and to understand how their macronutrient ratios, including fats, carbohydrates and proteins, change with their goals. He also advocates being aware of the body’s fuel needs during rest days.
“I now know that on my days off I actually need to eat more than I’ve been eating,” he admits, adding that people may not realize that on their days off, their bodies are just as active in repairing the body for when they’re working. “Even though you feel sedentary, because you are probably relaxing, your body is working in overdrive internally.”
2. Plan ahead
For Churchill, preparation is the backbone of performance. When you treat your health like a business, you put much more emphasis on preparation. “Control what is controllable,” he says.
Every Sunday he maps out his workouts, meals and shopping list. When he travels, he researches restaurants before heading out of town. “Before I leave, I already know what meals I have available, and I already know the coffee shops.”
That same principle inspired Almaa nutrition app he joined as Chief Brand Officer. Alma syncs with Apple Health so you can tailor your nutrition goals and meals to your daily output. Think of it as a nutrition coach in your pocket. “For someone who focuses on round numbers every day without understanding the variable nature of your activity, that can still be a bit of guesswork,” Churchill explains. “With Alma we’re really trying to take the guesswork out of it for you, which is really exciting.” Plus, they just released a feature called “Takeout,” which tells you where to eat based on your goals.
3. Increase your fiber
The Dietary Guidelines for Americans recommend an average of 24 grams of daily dietary fiber, but data suggests that more than 90% of women and 97% of men do not meet that recommended intake. Churchill says it’s still not enough. “There is more recent research that suggests its importance for overall health. I think 34 grams is the sweet spot.”
4. Enter the representatives
Cooking, Churchill implies, is a skill like any other that is built and mastered through repetition. The real test, he says, is to keep doing it, even if you’re not good at it at first. “The more time you put into it, the better,” he says.
He challenges you to try “to prepare the same meal every Tuesday for three weeks. By the third time it will be cheaper, faster, and you will have fewer dishes to do.”
But repetition doesn’t have to mean monotony. “The same ingredients don’t have to mean you eat the same meals,” he says, noting that different cooking techniques can make different dishes on the same base.
He’s also a fan of tools that remove friction. “Air fryers are great because they actually let people cook more. It’s quick and easy.”
5. Eat your last meal earlier
Churchill’s final adjustment is timing. “I try to eat a lot earlier than I was. Last night I ate around 6:30,” he says. “It helps you go to bed earlier and your body also shuts down internally more quickly.”
This shift aligns with growing circadian nutrition research on how ending dinner earlier supports sleep, recovery and metabolic health, especially for athletes.
At the heart of it all is that Churchill’s message is about self-respect through structure. Whether he’s fueling for a race or recovering from a race, he approaches eating with the same discipline he does during his training and wants others to see that connection while enjoying the process.
And if you’re not sure whether cooking is a skill of yours, Churchill invites you to think again. “I truly believe there is a little chef in everyone,” he says. “You have to find a way to connect with that person. And homework starts with having him cook one dish a week. That’s it.”
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