EPISODE #140: NUTRITION CHEAT CODES I KNOW AT 32, I WISH I KNEW AT 22
Our metabolism slows down as we become older, and our bodies require different nutrients. Wish we had understood some dietary hacks when we were younger in order to improve our health and wellbeing. On this episode of The New Helix Experience podcast, Tim Frey shares about Nutrition Cheat Codes I Know At 32, I Wish I Knew At 22.
- 6 nutrition cheat codes
- Cutting down on alcohol
- Improving sleep and digestion
- How to stop overeating
- How to train your hunger
- Why you should eat slowly and chew thoroughly
- Eating by ratio
Hey guys. Thanks for jumping on today. We are talking about nutrition cheat codes. I know at 32 that I wish I knew at 22, so I’m going to go through 6 today.
Like any podcast, if you resonate with any of those, don’t be a hoe. Share the show, share it to your story. Let me know you got some value out of this podcast.
So #1 cut alcohol. Essentially it’s empty calories and bad for your health. Alcohol causes a lot of stress and info.
Information on your body also ***** with your appetite. Appetite. Alcohol has been shown to acutely decrease testosterone anywhere from 10 to 20% post alcoholic.
Episode. Let’s just say so a night out on the Pierce on a Saturday night. You’re going to be down 10 to 20% of your total testosterone for a few days after which can adversely affect your results.
Also like the empty calories component of it, let’s say you know it’s 100 calories per drink, you have 15 drinks. That’s 1500 calories. That’s enough to blow out a week.
Actually cut if your goal is cutting and then you know if you’re not, you’re trying to gain weight, you’re going to be gaining bad weight with that because there’s no nutritional value in alcohol.
So #1 cut out alcohol. I have drank a tonne in my life and yeah, it’s definitely not good. So #2 improve sleep.
And digestion by avoiding food for three to five hours put before bed. I’ve got the 321 rule, so it’s no food for three hours.
Bed no screens for two hours before bed and no phone one hours before bed. That’s the three to one method.
It helps you get a better night’s sleep. Essentially, it takes a while for you to digest food and a lot of people do this, but they will eat just before bed like an hour before. Then go to bed, bed, then struggle with their digestion.
For the whole night. So three to five hours before my friends give me **** for.
But I usually eat dinner at like, 5:00 PM. I go to bed at 839, so that gives me 3 to 4 hours before I’m sleeping where I can digest my food and that is going to obviously improve my digestion throughout the night as well. #3 avoid overeating.
Aim for fullness on a level of eight out of 10. So I generally like to eat towards just before I’m full, cause usually it kicks in.
I’m someone that has the eyes are bigger than my stomach, so whenever I go to a restaurant I order like a ******* 3 appetisers.
A main and then as soon as I’m in the main, I’m like Ohh dessert and I’ll trick myself. Initially ordered dessert while I’m eating my main so it’ll come before I get too full.
I should probably just order appetisers eat then order like actual dinner, then stop. But I like to eat a lot.
And this is a mistake. I have made tonnes. But while you’re eating, just go to 8 out of 10.
It’s probably a good level if you’re not someone that counts your macros and calories to make sure that you don’t overeat on your food.
#4 train your hunger by eating on a regular schedule. For me, this is 3 main meals and then snacks throughout the day. So main meal in the morning is about 7:00 AM, so I’ll have protein, carbs and fats.
Lunch or usually have like a muscle meal style thing or a my muscle share for active eating or something like that. Meal prep and then dinner is usually protein, carbs, fats. I eat out a lot for.
My wife and I go three to four times a week. We eat out, which is great for us. Usually I’ll have like a steak or something out for dinner or when have Asian.
I’ll have something simple like chicken or rice, something like that, just in its many forms, but I usually eat on a schedule, eat dinner at five 5:30 PM.
Lunch is always like 11:30 AM to 12:00 and then breakfast at 7. Snacks will be protein shakes, bananas, fruits, berries like oranges, orange juice like that kind of stuff. That all kind of be my snacks. Three main meals, but it’s always on a schedule.
#5 slow down and chew your food thoroughly to save energy and feel fuller. I can’t remember the signs on this, but I did a one of the nutrition course.
I’ve done six. One was by muscle nerds and they would say that you should aim to chew your food for 20 to 30 chews.
So mouthful, which is so many try it on your next meal, it’s like 20 to 30. Essentially the food turns into like a mush in your mouth turns into just like a mushy.
Kind of like gooey powder. And you swallow it and it’s basically like just swallowing nothing. It’s like swallowing water, essentially because it’s so chewed up or or masticated by your mouth.
Masticated is the scientific term for chewing, not ***********. That’s a completely different thing. Sounds the same, but mastication is the art of that.
20 to 30 chews per mouthful helps with digestion. There’s a famous saying in the nutrition world. It’s not what you eat, it’s what you absorb a lot of times you get massive chunks of food that just sit in your stomach cause you don’t chew properly.
My wife wants us to say that, like a Pelican food. Like, I’ll just swallow **** like hole and just knock it down and then I have heaps of.
Trouble digesting it?
Pretty common for me. Something I do and and then number six is eat by ratio, not by meal. Aim for 80% whole unprocessed foods unprocessed foods and 20% indulgences.
So it’s the 8020 Pareto principal, 80% should be whole unprocessed, 20% indulgences in terms of whole and unprocessed foods.
Generally, you’ll spot them by foods with one ingredient, so built Tong meat how to say build Tong first meat.
Rice, fruit, vegetables, those types of foods. One ingredient is key. More than one ingredient. You end up with stuff that you don’t need in your diet or don’t want indulgences. I like to keep them. I try to keep them pretty minimal.
A lot of people are probably like 8020 the other way they’re indulgences and you know, 20% Whole Foods.
So you know they want to six cut alcohol, improve your sleep and digestion by avoiding food three to five hours before #3. Avoid overeating, #4 train your hunger to eat on a regular regular schedule #5.
Slow down and chew masticate your food properly. Number six, eat by ratio not just by meal. Aim for 80% whole on processed foods and 20% indulgences.
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