Nutrition doesn’t have to be hard and it can actually be simple, which isn’t always easy, however, it’s over-complicated in most places.
I’d like to lay out 7 habits for you that should help you get most of the results that you’re looking for.
All you have to do, is do them consistently, everyday (that’s the ‘hard’ part).
Here we go …
- Water Intake – Aim to drink half your bodyweight, in ounces, everyday, if not get a whole gallon. So, If you’re 200 pounds, get 100 oz at a minimum. This is a game changer, which is why it’s first.
- Protein Intake – Eat Protein from whole food sources at every meal, and make sure the main macro-nutrient is protein – like chicken, beef, fish, etc. Foods like quinoa and nuts have protein, but their main macro is carbohydrate and fat, respectively.
- Veggies at every meal – Eat green leafy veggies with each meal and you’ll feel fuller, and keep your energy even throughout the day, without all the spikes, or 3 pm crash. Plus they’re chock full of nutrients to reduce inflammation.
- Healthy Fats each meal – Things like Olive Oil, Coconut Oil, Avocado Oil and Grassfed Butter provide much needed fats for brain health, and keep you satisfied and full. Be aware of the not good oils, like Vegetable, Canola, Safflower and the like, they’re terrible for your health.
- Carbohydrate timing – If you want to lose fat, eat your carbohydrates after your exercise or training sessions. If you want to build muscle, eat your carbs before and after training sessions for energy. And aim to eat any other carbs at night, within 2 hours of bed, as they’ll help with your serotonin and melatonin production, which are the main sleep hormones.
- Don’t drink your calories – Other than a quality protein shake, there shouldn’t be any calories in what you drink. Things like sugary, crappy, fru-fru drinks – soda, vitamin water, vibe, juices, alcohol and stuff you can barely pronounce on a good day from those coffee places. They wreak havoc on your system.
- Eat a variety of whole foods – Eat foods that are ingredients, not foods with ingredients (aka – eating like an adult). Eat foods with all different colors of the rainbow and you can’t go wrong. If it’s a franken food that comes in a box or package, and has ingredients you can’t pronounce, should you eat it?
Hopefully that’ll help you to start looking at your nutrient intake.
Do you see an area on that list that needs some attention?
That’s great, it just means there is work to be done, which is a good thing, because you can do it!
Do those things everyday, consistently, and you’ll likely get most of the way there.
The leanest and healthiest people don’t do anything extraordinary, they just do the ordinary (these foundational basics) better than the rest.
If you need some assistance putting this into action, or something is holding you back and you’re not doing those things, then we can dig deeper into your beliefs about food (which is the other part of the big-picture).
Just let us know in the comments!
Be Well – John
Changing the way Life is done.
Mindset. Fitness. Nutrition.
P.S. Here are 4 more ways you can become happier and healthier:
1. At-Home Workout Program
We created a 3 tiered entry-level program for those who want/need to stay at home to workout, and you can access it for FREE.
There is NO EQUIPMENT needed, only an open mind and doing the work!
You can get it now: CLICK HERE
2. Online Coaching Program
We’ve created an Online Program to fit all budgets.
Everything from On-Demand Videos, to LIVE Streaming Classes, Accountability Coaching Calls and more!
If that sound interesting, you can find out all the details now: CLICK HERE
3. Join our BADASS Community on Facebook
We want to work with and be around as many BADASS people as possible. Folks who might forget how BADASS they are and just need the space to remember.
So, we started a FREE group on Facebook called BADASS, which is our own private community where we go deeper into what we do at Bair Knuckle Strength.
The truth is, it makes the world a happier, safer, more enjoyable place when you love your BADASS self.
If you’re ready to see what we do, just CLICK HERE!
4. Rise
Rise is the story of ‘never feeling powerful … to … never feeling powerless’. It’s about John Bair’s life, why he does what he does and how his suffering created happiness.
This handwritten book takes you through an intimate, yet, self-revealing journey, which allows you to implant yourself into the story, as it relates to your own, and reveal the steps you’ll need to take, in order to make change a successful reality.
Available in DIGITAL, AUDIO, BOOK