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Depression Slayer,
Have you asked yourself why most people fail their diets?
A lot of it comes from extremes: huge diet restrictions, following a fad diet that's not prescribed to your body, and more.
Many of us go too extreme to the point of so much discomfort, which makes us actually fail rather quickly.
Most of the time, people stop their diets within 5 weeks.
So today, I wanted to shift your mindset towards nutrition.
In this post, we are going to go over 5 nutrition principles for success.
Let's dive in!
You can watch this video while reading this post!
Nutrition is mostly about mindset.
It goes beyond just what we eat; it encompasses our attitudes, beliefs, and behaviors towards food.
Developing a mindful mindset around nutrition is essential for making sustainable and healthy choices.
It's about shifting our focus from restrictive diets and calorie counting to nourishing our bodies and embracing a balanced approach.
By adopting a mindset that values whole, nutrient-dense foods and emphasizes moderation or flexible dieting, we can create a healthier relationship with food.
This mindset shift empowers us to make choices that align with our long-term health goals, rather than succumbing to short-lived fads or societal pressures.
Nutrition should be pursued as a journey of self-discovery and self-improvement, where we make small adjustments to our lifestyle.
To improve yourself physically and mentally, you need to shift your identity.
Nutrition Tip: Any diet that tells you to eliminate a food group should be avoided. Think about nutrition on a continuum.
Good, Better, Best.
Have Less Of, Have In Moderation, Have More Of.
If you're drinking regular soda every day and you want to change that habit, turn that into diet soda, OR make it 1/2 of what you're drinking every day.
Don't eliminate, limit and moderate.
Flexible dieting is an approach that allows you to achieve your health and fitness goals without depriving yourself of foods that you may love to indulge in.
By focusing on prioritizing a high protein diet with nutrient-dense carbohydrates and fats, flexible dieting empowers you to make choices that align with your lifestyle while still reaching optimal results.
With its emphasis on moderation and flexibility, this approach recognizes that no foods are off-limits.
It's about finding the right balance between nourishing your body and enjoying occasional treats.
What I recommend is following an 80/20 approach, where 80% of the foods you eat are nutrient-dense whole foods, and 20% are your indulgent, processed or somewhat processed foods.
The 80% whole foods will support brain function and help combat stressors like depression and anxiety.
The 20% indulgent foods will support your sanity on the diet, and will encourage moderation on your diet.
Nutrition Tip: Make sure you prioritize your protein intake. Protein helps with satiety and fullness. If you choose meals higher in protein, you may find that they're more nutrient-dense.
For example, grilled chicken options at restaurants or fast food chains contain more protein, complex carbohydrates like rice, and less calories that come from fats.
Approaching nutrition with an all-or-nothing mindset will set you up for failure in the long-term.
The idea that certain foods are strictly "good" or "bad" can lead to feelings of guilt, restriction, and ultimately, unsustainable habits.
It's important to remember that balance is key.
Instead of focusing on rigid rules or extreme restrictions, finding a middle ground that allows for flexibility or operating on a continuum is crucial for long-term success.
By cultivating a mindset that embraces variety, and moderation, you can create a sustainable and healthy approach to nutrition.
Nutrition Tip: Reward yourself from time to time. You can do this 1 or 2 times a week with an indulgent meal, or reward yourself with one cookie or oreo a night - instead of eating the entire bag in one sitting.
Your environment plays a significant role in shaping your relationship with nutrition, and can ultimately determine your success or failure.
Creating an environment that supports healthy eating habits can be a game-changer.
Start by surrounding yourself with nutritious foods, making them easily accessible and visible, while keeping unhealthy temptations out of sight.
Your physical surroundings, such as your kitchen and workspace, should be designed to promote healthy choices.
By fostering an environment that aligns with your nutritional aspirations, you set yourself up for success, making it easier to make nourishing choices and resist temptations.
Remember, small changes to your environment can have a big impact on your journey towards better nutrition.
Nutrition Tip: Additionally, seek support from like-minded individuals who share your goals or join communities that provide encouragement and accountability.
You can join our Depression Slayers Discord Group for this here.
We are gamifying the experience so you can build experience points and get some freebies along the way when you level up!
Mistakes happen, even on the journey to better nutrition.
But the key to success lies in how we respond to those slip-ups.
If you make a mistake with your nutrition, don't beat yourself up or let it derail your progress. Instead, recognize that one misstep doesn't define your entire journey.
By quickly getting back on track and refocusing on your goals, you cultivate resilience and perseverance.
Remember that long-term success is built on consistency and sustainable habits. So, dust yourself off, learn from the experience, and continue moving forward.
Nutrition Tip: think of nutrition as the sum of all parts. If you made a mistake with one meal, get back on track with the next meal.
If you made a mistake the entire day, get back on track the next day.
Nutrition is not a pass or fail thing: you make one small mistake, you jump right back on track.
In the now 13 years I've been in fitness, I've made so many mistakes with my nutrition.
The only reason I have succeeded is that I got right back on track each time.
When it comes to nutrition, it's important to remember that the best diet is the one that works best for you.
There is no one-size-fits-all approach, as each person is unique with individual needs and preferences.
What works for someone else may not work for you, and that's okay.
Listen to your body, pay attention to how different foods make you feel, and experiment with different approaches until you find what works for you.
Remember, nutrition is not just about following trends or strict rules, but rather about finding a sustainable and enjoyable way of eating that supports your overall health and well-being.
So, embrace your individuality, trust your instincts, and create a healthy eating plan that is tailored to you.
Now go out there, and slay your depression demons!
Let me tell you about my friend Hahn.
Hahn is in his 50s and JACKED.
When I am grappling with him in Jiu-Jitsu, he is a fun roll because he's a friendly guy.
But when he locks in, he is one challenging roll.
While he consults with his doctor for additional solutions, he really dials in on 5 factors that are in his control that have helped him for years.
And for myself in my 30s, these 5 things are the only things I do that have been working extremely well for me.
In this post, I'm going to share with you what I learned about supporting your testosterone levels naturally.
Let's dive in!
Intermittent fasting (IF) has gained significant popularity in recent years as a dietary strategy for weight loss and overall health improvement.
But does it really work?
In this post, we’ll explore the principles of intermittent fasting, its potential benefits, and what the research says about its effectiveness.
Let's dive in!
Grip strength is often overlooked as a key indicator of overall health and longevity.
However, a growing body of research has highlighted the significance of grip strength and its correlation to mortality rates.
A landmark study published in the Lancet in 2015 analyzed data from over 33,000 adults across 17 countries.
The researchers found that decreased grip strength was associated with a higher risk of mortality from all causes, as well as a greater likelihood of developing conditions like heart disease, stroke, and respiratory issues.
Given the importance of grip strength, it's crucial to understand the intricate musculature that gives us the ability to grasp, lift, and manipulate objects with our hands.
The forearms house a complex network of muscles that play a central role in wrist and finger movements, directly impacting our grip capabilities.
In this post, we'll delve into the anatomy of the forearm muscles and explore targeted exercises to help you build strength and enhance your overall functionality.
Let's dive in!