It's time to level-up my nutrition and recovery habits and I thought I'd share what I'm focusing on during the next month. I'm focusing primarily on my eating habits. I believe obesity is not a problem of over-nutrition. It's actually a problem of malnutrition. When the body is starved for proper nutrient-dense food, it reacts in defense by storing body fat against future need. Giving our body the fuel it needs to perform as designed, will eliminate the need to store fat.
Make this your own challenge by deciding for yourself what to work on in June to be 1% better every day in one or more of your 5 factors of health -- eating, sleeping, training, thinking, and connecting with others.
Here's my plan.
- Protein (for me, the target is 1 gram per pound of body weight, per day.) Choosing the most complete, high-quality proteins I can find.
- Healthy fats. Olive, avocado, coconut, butter or ghee.
- Fruits and vegetables. Looking to get a bigger variety with more greens, broccoli, cabbage, kale, etc.
- Appropriate daily supplementation. For me, that's creatine, beta alanine, whey protein (to help hit my protein target), curcumin, fish oil, and a multivitamin.
- 4 WODs and 1 active recovery day per week.
- Time-restricted eating. My goal is no food for 1 hour after waking, and no food 3 hours before bed.
- Added sugars
- Processed snacks and other junk food. Gonna pass right by those bags of Fuego Takis.
- Polyunsaturated oils (vegetable, corn, soybean, canola, sunflower.)
- I'm going to log all my food using MyFitnessPal. There are also other mobile apps available to choose from. This is the habit that moves the dial the most for me, because it helps me to get enough of the macronutrients I need, and discourages me from making poor food choices that I know I'm going to have to record and regret.
- Weekly InBody scans.
Ok, I'm ready to level-up during June. How about you?