It can be complicated.
It always depends.
And people like to make it way more difficult then it needs to be.
So now, I just let other people take over the conversation.
Like this awesome seminar I just watched. This is probably one of the best videos about nutrition that I've ever seen before. Talk about saying everything that needs to be said, and saying it in the simplest way possible.
John Berardi (PHD, CSCS) is top of the line when it comes to nutrition. He knows the science behind it, he's got the experience, he's one of the only top dogs that I follow regarding performance nutrition. What I love about him though is how simple, practical, and straight-forward he keeps his stuff.
He is the founder of Precision Nutrition and recently posted his seminar titled HOW TO FIX A BROKEN DIET on his site. You can watch the full video yourself if you want, but I know you probably don't have 45 minutes to spare. So below, I've broken it down for you. *ALL credit goes to John Berardi. This is his information that I'm relaying to you straight from his seminar. I just thought it was so powerful that everyone needs to hear it.
Some of my biggest take-aways are below, including some commonly asked questions that he breaks apart, and ONE ACTION STEP that you can do today that will make a huge difference in your life.
1. STOP TRYING TO MAKE SO MANY CHANGES AT ONCE.
We do this a lot. We get hyped up about transforming our diet. Then we go search the internet and find numerous Top Ten Shred Lists, and we compile a huge list of 30 things to do all at once. We follow the newest nutrition fad. We try to find meal plans. And in reality, none of this works.....well at least not permanently. After a few weeks or months, we're done. Berardi says just start with a "FEW THINGS WITH BIG IMPACT." One of which I'll share in a second.
2. "FIRST, REMOVE RED FLAGS AND NUTRITION DEFICIENCIES."
Some of us aren't even eating real food or the right amount of food to begin with. It's always good to get some blood work drawn to test for any deficiencies. Many of us are deficient in vitamin D, B's, iron, calcium, omega 3's, etc. A simple deficit that many miss is adequate hydration. Some just simply don't drink enough water. Look at your diet, analyze some of these warning signs, and start there.
3. DON'T COUNT CALORIES.
4. USE THESE VISUALS FOR EACH MEAL (I LOVE THIS!).
5. KNOW YOUR BODY TYPE.
6. USE THESE GUIDELINES PERTAINING TO YOUR BODY TYPE FOR EACH MEAL.
7. SHOULD YOU EAT EVERY 2-3 HOURS? OR SHOULD YOU EAT 2-3 MEALS PER DAY?
Science doesn't prove either way. It's basically whatever you prefer.
8. WHAT SHOULD I EAT POST-WORKOUT?
On hard workout days, like when you come to FMU, you can add some extra starchy carbs to your diet, good right after the workout. Also supplement with some BCAA's if you want, and a shake that includes 15 grams of protein and 30 grams of carbs per hour of exercise. Notice how your post workout shake NEEDS CARBS!
9. LASTLY, WHAT'S THE ONE THING YOU CAN DO EVERYDAY THAT WILL MAKE A HUGE DIFFERENCE IN YOUR LIFE?
So, if you didn't change anything else in your diet, do this, and you'll reap some awesome benefits. Why? Because you're at least giving your body some essential vitamins, minerals, and nutrients that it needs. Your energy, focus, and metabolism will thank you for it.
Here's Berardi's Super Shake recommendation, but he said to feel free to mix in any types of fruits and veggies that you enjoy.
- 1 cup of almond milk
- 1 cup of ice
- 1 cup of frozen berries
- 1 cup of spinach
- 1 scoop of protein powder
- 1 tsp of fish oil
And with that....
- Wash down one multivitamin capsule.
- Snack on a handful of mixed nuts.
Hey, there you have it. Some simple yet profound things to get your gears turning.
In his top-notch seminar, Berardi didn't talk about any low carb or Paleo diets.
He didn't tell you to intermittent fast or only eat during certain times of the day.
He didn't try to give us some scientific, intricate meal plan to follow.
He emphasized the entire seminar to keep it simple and make some solid changes that will have a huge impact.
The last two things he discussed that are extremely important were:
- Observe progress carefully. Adjust intake as needed.
- Do all of this consistently and long-term first, before adding any new strategies.
You know what's funny about nutrition? Usually you know what you're supposed to do.
You're just not doing it.
A small percentage of people will stay disciplined enough to.
Make it into that group.
Be disciplined, be consistent, and get after it today.
It may just be an absolute game-changer.
It's not about me,