When You Should Eat More of Something (Hint: It's Not Just Calories)
Let's talk about something we all grapple with daily: what should we actually consume more of? So naturally, not just food — though that's part of it — but nutrients, habits, experiences, even time. Practically speaking, most people default to counting calories or chasing the latest superfood. But here's the thing — real optimization isn't about quantity. It's about marginal gains Simple, but easy to overlook..
Not the most exciting part, but easily the most useful.
Turns out, the key insight lies in a concept borrowed from economics: marginal utility. Because of that, we're talking about when consuming one more unit of something actually adds value. And no, I'm not about to lecture you on supply and demand curves. When that extra ounce, bite, or minute is worth it But it adds up..
What Is Marginal Utility Anyway?
Alright, let's break this down without the textbook definition. Day to day, marginal utility is simply the extra satisfaction or benefit you get from consuming one more unit of something. Think about your morning coffee. Day to day, the first cup wakes you up, sharpens your focus. The second? Practically speaking, nice. But that third cup at 3 PM when you're already jittery? Maybe not adding much value Less friction, more output..
In practical terms, this applies to everything from macronutrients to morning routines. The magic happens when you identify what's still providing genuine marginal benefit — and double down there. Not where you're already maxed out Took long enough..
Why This Matters More Than You Think
Most people make the classic mistake of optimizing for the wrong thing. Day to day, they see "high protein" on a label and assume more is better. They stack their schedule back-to-back thinking productivity equals busyness. They chug electrolytes all day because "hydration is important Simple, but easy to overlook..
But here's what goes wrong: when marginal utility plateaus, you're not gaining benefits — you're just accumulating waste. Excess protein stresses your kidneys. Over-scheduling kills creativity. Too many electrolytes disrupt your natural balance The details matter here..
Understanding marginal utility lets you distinguish between what's genuinely helpful and what's just noise. It's the difference between strategic consumption and mindless accumulation.
How to Apply Marginal Utility to What You Consume
Let's get tactical. Here's how to actually use this framework:
Start With Your Current Baseline
Don't guess. In real terms, track what you're actually consuming for a week. So not just food — also screen time, social media, meetings, caffeine, carbs. Write it down. Be honest.
Most people are shocked by what they discover. I'll bet you're consuming way more of something that provides little to no marginal utility.
Identify Your Plateau Points
For each thing you consume, ask: "Am I still getting value from this?"
With food: Are you genuinely hungrier 2 hours after lunch, or are you just conditioned to snack?
With caffeine: Does that afternoon coffee actually improve your evening sleep, or just delay fatigue?
With information: Does reading one more article today add to your understanding, or just create noise?
The goal is finding where the curve flattens — where additional consumption stops moving the needle Not complicated — just consistent. Took long enough..
Target Your High-Marginal Activities
Once you know your plateaus, focus on what's still providing genuine value. Maybe it's:
- The first 25g of protein at breakfast (satiety, muscle maintenance)
- The first 30 minutes of focused work (highest quality output)
- The first serving of vegetables (fiber, micronutrients)
- The first 15 minutes of meditation (stress reduction)
These are your apply points. These are where marginal utility is still climbing.
Common Mistakes People Make
Here's where most folks trip up:
They optimize for inputs instead of outcomes. Counting macros without considering how they feel. Tracking screen time without measuring actual engagement quality. More isn't better if it's not valuable.
They ignore diminishing returns. Everyone knows the law of diminishing returns, but somehow we act like it doesn't apply to personal consumption. That extra serving of carbs? The third podcast episode this week? They provide less value each time Small thing, real impact..
They confuse habit with utility. Just because you've always done something doesn't mean it's still useful. Morning news? Maybe. Evening scrolling? Probably not That alone is useful..
They don't account for opportunity cost. Every minute spent on low-marginal activities is a minute stolen from something better. That extra hour of social media could be reading, moving your body, or connecting with someone meaningful Most people skip this — try not to..
Practical Strategies That Actually Work
So how do you build this into real life?
Create Hard Stop Points
Don't rely on willpower alone. Set boundaries based on when marginal utility drops.
If your energy crashes after 100g of carbs, stop eating them. If you zone out after 30 minutes of screen time, schedule breaks. If you only retain 60% of information after 20 pages of reading, switch to audio or take breaks.
These aren't arbitrary limits — they're marginal utility checkpoints.
Batch Your Low-Marginal Consumption
Some things you just have to do. But you can batch them efficiently.
Check email twice a day instead of constantly. Consume news in one focused session. Do repetitive tasks in batches rather than sprinkling them throughout your day Surprisingly effective..
This frees up mental bandwidth for high-marginal activities.
Use Reverse Engineering
Start with your desired outcome, then work backward.
Want better sleep? Then limit caffeine after 2 PM, reduce screen brightness 2 hours before bed, and eliminate late-night snacking. Each constraint removes a low-marginal consumption that was probably hurting you That's the whole idea..
Want more energy? Increase protein and fiber at breakfast, reduce refined carbs, and time meals to match your activity patterns.
Track and Adjust Weekly
Marginal utility changes. What provided value last month might not now. Your body adapts. Your goals shift.
Review your consumption patterns weekly. Now, what's still adding value? That's why what's just habit? What's actually costing you?
This isn't about perfection. It's about course correction That's the part that actually makes a difference..
FAQ
Q: How do I know if something is still providing marginal benefit?
A: Pay attention to your response. If you feel energized, focused, satisfied — that's positive marginal utility. If you feel drained, confused, sluggish — you've likely passed the peak Worth knowing..
Q: Isn't more always better when it comes to nutrition?
A: Not even close. Think about it: your body has limits. That said, excess consumption of anything — protein, fat, carbs, vitamins — can be harmful. The goal is hitting your optimal range, not maxing out And that's really what it comes down to..
Q: How much should I actually be tracking?
A: Start with 2-3 major consumption categories. Food quality and timing. Information intake. Screen time. Add more only if it helps, not if it burdens Practical, not theoretical..
Q: Can marginal utility apply to negative things too?
A: Absolutely. Sometimes the question isn't "what should I consume more of?" but "what should I consume less of?" Alcohol, processed foods, toxic relationships — these often have negative marginal utility.
Q: How do I avoid the trap of overthinking this?
A: Keep it simple. Focus on obvious cases first. If you're eating constantly and never feel satisfied, you're probably consuming too much. If you're always tired, examine your protein intake. Let the big patterns emerge before diving into details Which is the point..
The Bottom Line
Real optimization isn't about maximizing everything. It's about maximizing what matters and minimizing what doesn't.
When you understand marginal utility, you stop wasting resources on things that provide little value. Worth adding: you double down on what actually moves the needle. Whether that's nutrient timing, information quality, or simply protecting your energy for what's important Worth keeping that in mind..
The question isn't "how much should I consume?" It's "what am I consuming that still provides genuine marginal benefit?"
Everything else is just clutter.
