Conquer Your Gut: Top 10 Workout Nutrition Do’s And Don’ts
1. Eat More Fiber
Fiber helps keep your digestive system healthy and keeps it from getting too full. Fats are good for you but they don’t do much for digestion if at all. If you eat enough fiber, then your body will absorb more nutrients into your blood stream so that you get energy instead of fat storage like most people do.
2. Drink Water All Day Long
Drinking water all day long helps with your digestion because it contains electrolytes which help regulate your mood, appetite, and energy levels. Drinking water also makes you feel fuller longer than other drinks. You’ll notice that when you drink water all day long, you tend to have less cravings for sweets or salty snacks later in the evening after eating something fatty (like meat).
3. Get Enough Vitamin C
Vitamin C is one of the best vitamins to boost your immune system, prevent cancer, and fight infections. Vitamin C boosts immunity by helping to protect cells against viruses and bacteria. It also prevents cancer by fighting off tumors in the body. When you take vitamin C supplements, you’re taking a pill that doesn’t need to be broken down in your stomach before absorption into your bloodstream.
Plus it gives you energy!
4. Take A Good Quality Probiotic
Taking a good quality probiotic helps with your digestion when you take it with your first bite of food in the morning. Your gut bacteria need to eat the right kinds of foods at the right times throughout the day so they can produce short chain fatty acids which help break down and absorb food that’s coming out of your stomach and small intestine. Taking a high quality probiotic can help with this process and can actually help you get more energy throughout the day because food is being absorbed better. You can also eat fermented vegetables like kimchi, sauerkraut, or drink kefir which contains probiotics that do the same thing as a supplement.
Just make sure those are from trusted sources because fermented foods have been known to contain high levels of lead in them which can be poisonous.
5. Take A Good Quality Multivitamin
Taking a good quality multivitamin prevents deficiencies in your body that could lead to health problems in the long term. Most people don’t eat a perfect diet so they need a multivitamin to make up for what their diet is lacking. The most important ones to take are vitamin D, vitamin E, vitamin K, and vitamin C. These four vitamins help reduce the risk of heart disease and cancer which are the leading causes of death worldwide.
You also need enough minerals like selenium, copper, and zinc. Most multivitamins have all of these things right in them which means you don’t have to take separate pills for each one.
6. Eat Whole Grains Instead Of Refined Grains
Whole grains are digested slowly and keep blood sugar spikes at bay which prevents mood swings, depression, and diabetes. People who eat whole grains have less cancer and heart disease. The best kinds of whole grains are things like oats, brown rice, and whole wheat pastas. Eating refined grains (like white bread and pasta) raise your blood sugar quickly which causes a huge release of insulin which can make you hungry again soon after eating causing you to overeat.
7. Eat Breakfast
Breakfast is essential because when you sleep your body goes into starvation mode and doesn’t let you burn fat efficiently. Starvation mode makes you feel tired and want to eat more because your body thinks it’s being starved. When you eat breakfast, you keep your metabolism running at a normal rate and let your body digest food at a normal rate which gives you sustained energy throughout the day.
If you don’t eat breakfast, your body begins storing fat and doesn’t let you burn it which causes weight gain. You also get hungrier at lunchtime and end up overeating.
Drinking lots of water early in the morning also helps you burn fat because your body has to work to heat up the water to your core temperature. The more water you drink, the more your body has to work, and the more you burn calories.
8. Get Enough Sleep
Getting enough sleep is very important because your body goes through several cycles every night. In one cycle, you go from deep sleep to waking and back to deep sleep a few times. If you don’t get enough of the deeper sleep, you can’t refresh your body and you will feel tired even after sleeping for 8 hours. In fact, you may not feel as well rested after sleeping for 8 hours as you would after sleeping for 6 if you had several cycles of deep sleep.
The best way to get enough sleep is to go to sleep at a regular time every night and wake up at a regular time every morning. Try to go to sleep around 10pm and wake up around 6am. If you can keep this schedule every day, your body will know when it needs to be awake and when it needs to be asleep.
Do not try to make up for lost sleep on the weekends. If you do this, your body will not cycle right and you won’t get any deep sleep. This is why people who occasionally don’t go to bed until 4am and wake up at noon feel tired by early evening. Their bodies are still expecting to go to sleep at 6pm and wake up at noon.
Even if you don’t feel sleepy, try going to sleep anyway. Your body will get more rest even if you aren’t really sleeping.
Take a warm shower or bath before bed. The warm water causes your body to shut down and be less alert.
Use your bed only for sleep. Don’t watch TV, use the computer, play games, or do work in bed.
Don’t drink anything containing caffeine after 12pm. Caffeine can keep you awake if you come off of it suddenly before going to sleep.
Do light exercise during the day but don’t work up a sweat. You want to be a little tired when you go to bed so that you can fall asleep quickly.
These tips will help you wake up feeling energized.
Waking up early is very difficult for some people because their bodies want to sleep longer. However, waking up early has many benefits. You should train your body to wake up early and enjoy the benefits.
This one is for the ladies (or guys) out there. Confidence is key. If you speak quietly and defer to others, people will walk all over you. However, if you speak loudly and with confidence, people will respect you and not try to manipulate or take advantage of you.
This works wonders in life and at work. Additionally, studies show that people who speak in a carrying voice are perceived as more attractive.
So always talk loud and with authority. Speak with confidence.
You will be surprised at how the people around you react to your new commanding tone.
Conquer Your Gut is run by Steve Edwards who has spent the past few years trying out different diets and products to lose weight and keep it off. He has had success with some methods and failures with others. His goal with this site is to categorize all of the different methods, products and diets so that it’s easy for you to decide what will work best for you.
Conquer Your Gut is a one-stop-shop for everything you need to know about gut health. The contents of the site are categorized into five main sections:
Diet – Recipes, food guides and tips on how to eat for good gut health.
Supplements – Reviews of prebiotic powders and other nutritional supplements that can help support gut health.
Exercise – Low impact and full body workouts to keep you lean and strong.
Stress – De-stressing techniques and how to keep your stress levels low.
Research – Scientific evidence on the health of the gut and how it relates to other aspects of your life.
There is also a member of the site called Ben the Skeptic. Ben is a made up character who represents everything you shouldn’t be as far as nutrition and supplementation goes. He provides a funny yet accurate representation of the worst of the nutritional community.
The last part of the site is a product store where you can buy the products that Steve has tried and approved of. Buying products through the site helps pay for upkeep.
Thanks for reading and good luck on your health and fitness journey!
Sources & references used in this article:
- The do’s and don’ts of arginine supplementation (S Chetty – South African Journal of Clinical Nutrition, 2010 – medpharm.tandfonline.com)
- The Do’s and Don’ts of Hypoglycemia: An Everyday Guide to Low Blood Sugar, Too Often Misunderstood and Misdiagnosed! (R Ruggiero – 2003 – books.google.com)
- Do’s & Don’ts for Health (LM Ströhlein – academia.edu)