{"id":8000,"date":"2023-05-08T06:00:43","date_gmt":"2023-05-07T22:00:43","guid":{"rendered":"https:\/\/helixsp.com\/?post_type=podcast&#038;p=8000"},"modified":"2023-05-29T00:15:08","modified_gmt":"2023-05-28T16:15:08","slug":"nutrition-cheat-codes-i-know-at-32-i-wish-i-knew-at-22","status":"publish","type":"podcast","link":"https:\/\/helixsp.com\/podcast\/nutrition-cheat-codes-i-know-at-32-i-wish-i-knew-at-22\/","title":{"rendered":"Nutrition Cheat Codes I Know At 32, I Wish I Knew At 22"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8000\" class=\"elementor elementor-8000\" data-elementor-post-type=\"podcast\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-51661198 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"51661198\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container 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elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-20a36039 elementor-widget elementor-widget-heading\" data-id=\"20a36039\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 08-05-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h1 class=\"elementor-heading-title elementor-size-xxl\">EPISODE #140: NUTRITION CHEAT CODES I KNOW AT 32, I WISH I KNEW AT 22<\/h1>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-394f5249 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"394f5249\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-68e1ff6a\" data-id=\"68e1ff6a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7ca3edc1 elementor-widget elementor-widget-Castos Player\" data-id=\"7ca3edc1\" data-element_type=\"widget\" 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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.<\/p><h2>You\u2019ll Learn:<\/h2><div>\u00a0<\/div><ul><li>6 nutrition cheat codes<\/li><li>Cutting down on alcohol<\/li><li>Improving sleep and digestion<\/li><li>How to stop overeating<\/li><li>How to train your hunger<\/li><li>Why you should eat slowly and chew thoroughly<\/li><li>Eating by ratio<\/li><\/ul><h3>\u00a0<\/h3><h2>Resources:<\/h2><div>\u00a0<\/div><p>Connect with Tim on\u00a0<a href=\"https:\/\/twitter.com\/ttfzey\">Twitter<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.instagram.com\/realtimfrey\/\">Instagram<\/a><\/p><p>\u00a0<\/p><p>00:00:00<br \/>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\u2019m going to go through 6 today.<\/p><p>00:00:11<br \/>Like any podcast, if you resonate with any of those, don\u2019t be a hoe. Share the show, share it to your story. Let me know you got some value out of this podcast.<\/p><p>00:00:20<br \/>So #1 cut alcohol. Essentially it\u2019s empty calories and bad for your health. Alcohol causes a lot of stress and info.<\/p><p>00:00:30<br \/>Information on your body also ***** with your appetite. Appetite. Alcohol has been shown to acutely decrease testosterone anywhere from 10 to 20% post alcoholic.<\/p><p>00:00:44<br \/>Episode. Let\u2019s just say so a night out on the Pierce on a Saturday night. You\u2019re going to be down 10 to 20% of your total testosterone for a few days after which can adversely affect your results.<\/p><p>00:00:56<br \/>Also like the empty calories component of it, let\u2019s say you know it\u2019s 100 calories per drink, you have 15 drinks. That\u2019s 1500 calories. That\u2019s enough to blow out a week.<\/p><p>00:01:05<br \/>Actually cut if your goal is cutting and then you know if you\u2019re not, you\u2019re trying to gain weight, you\u2019re going to be gaining bad weight with that because there\u2019s no nutritional value in alcohol.<\/p><p>00:01:16<br \/>So #1 cut out alcohol. I have drank a tonne in my life and yeah, it\u2019s definitely not good. So #2 improve sleep.<\/p><p>00:01:25<br \/>And digestion by avoiding food for three to five hours put before bed. I\u2019ve got the 321 rule, so it\u2019s no food for three hours.<\/p><p>00:01:34<br \/>Bed no screens for two hours before bed and no phone one hours before bed. That\u2019s the three to one method.<\/p><p>00:01:42<br \/>It helps you get a better night\u2019s 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.<\/p><p>00:01:54<br \/>For the whole night. So three to five hours before my friends give me **** for.<\/p><p>00:02:00<br \/>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\u2019m sleeping where I can digest my food and that is going to obviously improve my digestion throughout the night as well. #3 avoid overeating.<\/p><p>00:02:19<br \/>Aim for fullness on a level of eight out of 10. So I generally like to eat towards just before I\u2019m full, cause usually it kicks in.<\/p><p>00:02:28<br \/>I\u2019m someone that has the eyes are bigger than my stomach, so whenever I go to a restaurant I order like a ******* 3 appetisers.<\/p><p>00:02:37<br \/>A main and then as soon as I\u2019m in the main, I\u2019m like Ohh dessert and I\u2019ll trick myself. Initially ordered dessert while I\u2019m eating my main so it\u2019ll come before I get too full.<\/p><p>00:02:47<br \/>I should probably just order appetisers eat then order like actual dinner, then stop. But I like to eat a lot.<\/p><p>00:02:57<br \/>And this is a mistake. I have made tonnes. But while you\u2019re eating, just go to 8 out of 10.<\/p><p>00:03:03<br \/>It\u2019s probably a good level if you\u2019re not someone that counts your macros and calories to make sure that you don\u2019t overeat on your food.<\/p><p>00:03:09<br \/>#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\u2019ll have protein, carbs and fats.<\/p><p>00:03:23<br \/>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.<\/p><p>00:03:36<br \/>My wife and I go three to four times a week. We eat out, which is great for us. Usually I\u2019ll have like a steak or something out for dinner or when have Asian.<\/p><p>00:03:45<br \/>I\u2019ll 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.<\/p><p>00:03:56<br \/>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\u2019s always on a schedule.<\/p><p>00:04:14<br \/>#5 slow down and chew your food thoroughly to save energy and feel fuller. I can\u2019t remember the signs on this, but I did a one of the nutrition course.<\/p><p>00:04:26<br \/>I\u2019ve done six. One was by muscle nerds and they would say that you should aim to chew your food for 20 to 30 chews.<\/p><p>00:04:35<br \/>So mouthful, which is so many try it on your next meal, it\u2019s like 20 to 30. Essentially the food turns into like a mush in your mouth turns into just like a mushy.<\/p><p>00:04:45<br \/>Kind of like gooey powder. And you swallow it and it\u2019s basically like just swallowing nothing. It\u2019s like swallowing water, essentially because it\u2019s so chewed up or or masticated by your mouth.<\/p><p>00:04:57<br \/>Masticated is the scientific term for chewing, not ***********. That\u2019s a completely different thing. Sounds the same, but mastication is the art of that.<\/p><p>00:05:06<br \/>20 to 30 chews per mouthful helps with digestion. There\u2019s a famous saying in the nutrition world. It\u2019s not what you eat, it\u2019s what you absorb a lot of times you get massive chunks of food that just sit in your stomach cause you don\u2019t chew properly.<\/p><p>00:05:22<br \/>My wife wants us to say that, like a Pelican food. Like, I\u2019ll just swallow **** like hole and just knock it down and then I have heaps of.<\/p><p>00:05:28<br \/>Trouble digesting it?<\/p><p>00:05:31<br \/>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.<\/p><p>00:05:45<br \/>So it\u2019s the 8020 Pareto principal, 80% should be whole unprocessed, 20% indulgences in terms of whole and unprocessed foods.<\/p><p>00:05:57<br \/>Generally, you\u2019ll spot them by foods with one ingredient, so built Tong meat how to say build Tong first meat.<\/p><p>00:06:05<br \/>Rice, fruit, vegetables, those types of foods. One ingredient is key. More than one ingredient. You end up with stuff that you don\u2019t need in your diet or don\u2019t want indulgences. I like to keep them. I try to keep them pretty minimal.<\/p><p>00:06:21<br \/>A lot of people are probably like 8020 the other way they\u2019re indulgences and you know, 20% Whole Foods.<\/p><p>00:06:28<br \/>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.<\/p><p>00:06:40<br \/>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.<\/p><p>00:06:50<br \/>Let me know which of them you\u2019re going to use most, and don\u2019t forget to let me know your thoughts on this podcast. Leave me a five star review. 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