Nutrition, in this discussion, will encompass more than just food choices. We focus on all aspects of life that will lead to optimal health, fitness and longevity.
Food:
Everything you eat either makes you more healthy or less healthy. Take a minute to let that soak in. Now again, everything you eat either makes you more healthy or less healthy. It helps to think in these absolute terms when that cookie on the break room table is staring at you, begging to be devoured. You can’t justify the cookie because it’s less bad than the fried snickers your coworker just hammered. Nope, the cookie will still make you less healthy. Eat it if you must but you know the truth.
Much like our training philosophy, our nutritional recommendations might not be conventional wisdom. What we are going to lay out is different than what the USDA food pyramid says but we will guarantee that if you try it, you will look, feel and perform better – in 30 days or less.
So what should you eat?
Simple. Eat meat, fish, eggs, veggies, fruit, nuts & seeds. Think that sounds too limited? Check out Robb Wolf’s Food Matrix for an endless combination of meals.
Still need more help? Click here for a shopping list.
What not to eat and why?
Here’s our list and a short explanation. Click on the titles for more detail.
Sugar – sugar makes you fat! It’s calorically dense and nutritionally sparse. It jacks up insulin regulation.
Artificial Sweeteners – they are made in a lab. They burn your taste buds. They still cause an insulin response.
Grains – calorically dense and nutritionally sparse. Contain anti-nutrients that cause gut irritation (By the way, you want a healthy gut).
Legumes – still calorically dense. They have a bit more nutritional value but not as much as fruits and veggies. Contain anti-nutrients that cause gut irritation. FYI: a peanut is not a nut – it’s a legume.
Dairy – are you a baby cow? Contains a lot of growth promoting hormones (not good if you are trying to lean out). Causes a very large insulin response. Can cause gut irritation.
Alcohol – oops. Did I say alcohol? Yep, and you know it’s true. Alcohol is a neurotoxin. It damages your liver. It has no nutritional value. It’s loaded with calories. It makes you do things you regret.
Sleep:
Sleep is just as important as the food you eat. A lack of sleep actually makes it harder to avoid the foods listed above. You should get 8-9 hours of sleep a night. If you have trouble sleeping, try taking the tv and computer out of your room, remove or cover all lights from alarm clocks, cell phones, modems, etc., black out your windows and don’t watch tv or work on the computer for an hour before bed. If you have trouble going to sleep, find out why and get it fixed. If it’s stress see below. Read this and then get some sleep.
Stress:
Stress can be caused by exercise, work, relationships, lack of sleep, money, family, etc. and can be the toughest lifestyle factor to control. There are two goals here:
1) Manage your stress: Take a daily inventory of what you’ve got going on and don’t add unnecessary stress to that. Not sleeping well for a few days straight? Back off in the gym and really work on cleaning up your food choices. Been working your butt off in the gym all week? Make sure you get some extra calories and sleep in. Feeling stressed at work? Call and old friend and say hi or go play with your dog.
2) Be happy. Life is too short to be worried, angry, pissed, scared and jealous. At times we are all of these. But don’t let them become your permanent dungeon. If you are not happy in your current situation, change your situation. Eating right, exercising smart and sleeping enough will go a long way to making you happier. Beyond that, figure out what makes you happy and make it part of your life.
You will always have stress in your life which is fine, but you’ve got to find a way to deal with it. There’s a lot of good info out there. Seek it out and find what works for you.
Mobility & Stretching:
You’ve got to take care of your business. If you want to stay in this game for the long haul – and feel good doing it – then you need to become good friends with K-Star’s Mobility WOD, the foam roller and lax ball and icing. If you need more stretching instruction ask a coach or try a yoga or pilates class. An occasional professional massage will go a long way too, especially if you are having specific issues.
