I'm 45. Here are nutrition cheat codes I wish I knew in my 20's.

Dan Go
9 Nov 202415:53

Summary

TLDRIn this video, a seasoned fitness coach shares powerful nutrition hacks to help you achieve a leaner, healthier body. Drawing from over 20 years of experience, he offers practical tips like using smaller plates for portion control, sticking to a consistent eating schedule, and incorporating smarter meal choices such as potatoes for fat loss and rice for muscle gain. With insights on hydration, mindful eating, and the importance of a balanced diet, these nutrition strategies are designed to optimize your results and make healthy eating a sustainable habit for life.

Takeaways

  • πŸ˜€ Eating from smaller plates can help you eat less due to the visual effect, tricking your mind into feeling fuller.
  • πŸ˜€ Avoid eating at least 3 to 5 hours before going to sleep to improve digestion and curb nighttime cravings.
  • πŸ˜€ Eating similar meals daily reduces decision fatigue and helps you focus on other important areas of life.
  • πŸ˜€ A tablespoon of apple cider vinegar before meals can help lower blood sugar and reduce post-meal hunger.
  • πŸ˜€ When cutting weight, opt for potatoes over rice, and for gaining weight, choose rice as it is less filling.
  • πŸ˜€ Drink 500ml to 1 liter of water before coffee to improve hydration and boost energy levels.
  • πŸ˜€ Backload your carbs and fats to the end of the day to curb cravings and enjoy a healthy snack like Greek yogurt with fruit and honey.
  • πŸ˜€ Chew your food slowly, turning it into liquid before swallowing to improve digestion and energy.
  • πŸ˜€ Start your meal with soup or bone broth to reduce food intake by 20% and nourish your body with healthy nutrients.
  • πŸ˜€ After a meal, chewing peppermint gum can help you feel fuller and prevent post-meal snacking.
  • πŸ˜€ Regular brisk walks after meals improve digestion, boost energy, and can be a fun family routine.

Q & A

  • Why should you eat from smaller plates?

    -Eating from smaller plates has a visual effect that tricks the brain into thinking you're eating more, helping you feel fuller and reduce overall food intake.

  • What is the benefit of avoiding eating close to bedtime?

    -Eating at least 3-5 hours before going to bed improves digestion and prevents late-night eating, which can interfere with weight loss and sleep quality.

  • What does eating similar meals every day help with?

    -Eating similar meals daily reduces decision fatigue, helping you stick to your nutritional goals. It also makes it easier to control calories, macros, and nutrient intake.

  • How does apple cider vinegar help with weight loss?

    -Apple cider vinegar before meals can help reduce blood sugar levels, curb post-meal cravings, and improve digestion, contributing to weight loss.

  • Why are potatoes recommended for weight loss and rice for weight gain?

    -Potatoes are recommended when cutting weight because they are high in fiber, filling, and relatively low-calorie. Rice, on the other hand, is less filling and helps increase calorie intake, making it ideal for weight gain.

  • How does drinking water before coffee improve energy?

    -Drinking water before coffee helps rehydrate the body after several hours without liquids, boosting energy levels and aiding in hydration. Adding a bit of sea salt can also improve hydration.

  • What is the advantage of backloading carbohydrates and fats for the end of the day?

    -Backloading carbs and fats at the end of the day allows you to enjoy satisfying meals while still keeping your daytime calorie intake lower and more nutrient-dense, which supports weight management.

  • Why should you chew your food thoroughly?

    -Chewing food thoroughly helps with digestion by breaking down food into a liquid form in the mouth, making it easier for the body to process and absorb nutrients. It also improves energy by reducing digestive strain.

  • How does a walk after a meal benefit digestion?

    -A brisk walk after a meal improves digestion by encouraging movement and stimulating the digestive system, while also preventing sluggishness and boosting energy levels.

  • What is the 'Apple test' for managing cravings?

    -The Apple test involves eating an apple when you're craving food and waiting 15-20 minutes. If you still feel hungry afterward, then you're likely truly hungry. If not, the craving was emotional or habitual.

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Related Tags
Nutrition HacksFitness CoachHealthy EatingMeal PlanningWeight LossDigestion TipsHealthy LifestyleMindful EatingProtein IntakeSustainable Diet