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

Summary

In 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

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