Dead Simple Nutrition

Everything you need in a single post

Take advice from someone who has done what you're trying to do

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I started out fat and clueless.

The lessons I learned are different from someone, who grew up a star athlete.

• If you want to be fast, take tips from someone who figured out how to be fast

• If you want to lose weight, take tips from someone who lost the weight

• If you want to improve your healthspan, read Howard's book!

Know your goal and choose your reference set carefully. So much noise out there.

• 360 days for health

• 5 days for performance

Choose Wisely

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LOW can be better than NO

• Low glutten

• Low processed sugars

• Low manufactured food

Less, rather than total elimination.

Pay attention to the bloat. For me... cereals, pastas and breads

Bloat items are better swapped with something I tolerate. When I swap them, moderate the portion, add a protein source and mix in some veggies.

Pay attention to well tolerated energy sources. For me... rice, rice milk, quinoa, potatoes.

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I use Protein differently:

• Protein with every meal

• No long gaps without protein

• 'Recovery' drinks across long training days - rice milk with protein powder

• Real meals between sessions - avoid gel hell

Protein, especially with good fats, moderates my appetite and keeps my digestion happy.

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Dairy

I tolerate it well but I'm careful not use as a sugar crutch.

There can be a lot of added sugar in dairy (especially "vegan" yogurts).

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There is information in cravings and binges.

Cravings => usually a depletion signal. High-performance athletes need to train the ability to process food for fuel. Long sessions provide enough depletion, even when eating.

Binges => a sign of too much - too much intensity, too much stress, too much load.

To make progress with your body, and counter your binges/cravings, trade stress for the ability to lose fat.

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A stable weight is a sign you have your act together.

Get to a stable, strong weight and stay there.

Effective nutrition is defined by what is not there:

• Swings

• Cravings

• Binges

• Injures

• Illness

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Where to focus:

1. Eat less sugar - sweeteners are everywhere. Do not restrict whole fruits, they fill you up and reduce processed food intake.

2. Protein with every meal - all day long

3. Incremental change - lifetime journey!

4. Start by improving the quality of your non-training nutrition

5. Appropriate levels of carbohydrate - fuel the burn

Don't get hooked on brand names...

Just Keep Winning

Back To Table of Contents

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• Podcast: Effective Nutrition (28' segment at 1:39:09)

• Thread: How I Eat, with pics

• Thread: Training Nutrition

• Article: Nutritional Vigilantes

• Article: Losing Five to Ten

• Article: Chronic Endurance

• Article: Fasting

• Article: Big Guys Losing Weight

• Article: Damage Limitation Strategies

• Article: Getting & Keeping Your Desired Body