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Nutrition 101 in just 26 sentences. The stuff they should have taught you in school:
1) The experts and government health agencies will recommend 50 g protein/day. This will keep you alive but isn't optimal living. 2) You have 2 brains and the one in your gut does more for the one between your ears than you think.
3) A relationship with a local farmer/rancher can do more for your nutrition and health than your doctor. 4) The fiber is removed in fruit juices speeding up digestion and your body can't tell the difference between the juice and a can of coke.
5) The best time to eat carbs is around workouts and make sure they are from whole foods like fruit, potatoes and raw honey. 6) The nutrient density of quality red meats and eggs is almost unmatched and anyone telling you otherwise isn't interested in your health.
7) If you're going to eat bread make it sourdough as it helps to feed the good bacteria of your gut. 8) Cooking at home is good for your family, your budget, and your health. 9) Eat a high protein lunch and you won't need that afternoon coffee that's killing your sleep.
10) Your ancestors didn't eat something new every night but yet you're surprised you feel like shit without any nutritional routine. 11) If they want you to eat something and viciously attack the alternative, someone is likely making a lot of money off of it.
12) Processed foods cause massive blood sugar spikes and like a drug addict this requires more and more insulin leading to insulin resistance, inflammation, and eventually chronic disease.
13) Fruits and vegetables now carry significantly less minerals due to declining soil quality. 14) Poor soil quality results in a lack magnesium in most diets impacting sleep, recovery, and mental health and they would benefit from supplementation.
15) A high protein diet slows down digestion which helps manage sugar levels, improves satiation (fullness), and burns up to an extra 25% of its calories through the thermic effect of food.
16) Fermented foods and bone broth will do more for your gut health than a TUMS or another acid reflux medication that are simply bandaid solutions. 17) You assume you are always hungry when really you are chronically dehydrated.
18) Winter is coming and your ability to get adequate vitamin D from the sun alone will be a challenge without supplementation. 19) Commit to water first thing in the morning and for the first hour of your day before taking that first sip of coffee.
20) No matter the restaurant their priority is to stay in business and the result is they will always try and fill you up on cheap carbs loaded up with inflammatory oils.
21) Your gut needs to rest. Stop filling it up for 14-16 hours a day and then complaining you can't sleep. Try an 8-12 hour eating window cutting if off at least 2 hours before bed.
22) A low protein breakfast and lunch is what is making you sluggish and tired in the afternoon. 23) What you're eating is making you stressed and because you're stressed you eat. Break the cycle.
24) A calorie deficit without adequate protein will cause you to lose weight but that weight loss will be in part to loss of muscle, decreasing your overall metabolism.
25) You would feel 10x better by simply committing to whole foods for 1 week. 26) Longterm nutritional success is built on a sustainable plan not a diet.
I hope you enjoyed reading this! If you learned something and found value in it, please retweet so others can learn as well. Follow me @chrisboettcher9 for more info on taking control of your health.
90% of the food in grocery stores is junk. Most “healthy” foods are just processed foods with fancy labels. Our Grocery Guide is designed to help you choose the best foods to keep your family healthy. Get it free here: <a target="_blank" href="http://thoughtful-crafter-258.ck.page/groceryguide" color="blue">thoughtful-crafter-258.ck.page/groceryguide</a>