This is part 2 in a 7 part series. What you’re about to read works for Jet. You may takeaway some tools that work for your life. But, this is what has worked for me. To put that statement another way… I often tell people what works for me and their brains turn it into, “you told me to” (which is not true). So, after reading this post, know that I’m not telling you what to do.
Consumption = Energy You can find nutrition advice around every corner. The bottom line is that you must eat what’s right for your body. You can only know what’s right for your body by paying attention to your body’s response to what you consume. That is very different from listening to your body’s needs. People often confuse the desire of nostalgia (Funnel cake @ the State Fair) with the body’s needs. Food is meant to fuel the body. If you eat something and you feel sleepy after that last bite, you either ate the wrong thing or too much of the right thing. (IWM… If it’s been a long day, you’re fatigued, and your parasympathetic-aka “rest and digest” nervous system begins breaking down your food, you’ll get sleepy no matter what type of food. But, if it’s the middle of the day and you get sleepy after eating some fried chicken and honey butter biscuits, you should take note of that.)
This fool once tried to tell me that “food as fuel is a myth.” In the very next breath, he mentioned that he didn’t workout on days that he fasted due to low energy stores. WTF!? Yes, your body and brain both need food as fuel. Don’t just take my word for it. Read this article from I Fucking Love Science about the science of being “Hangry.” Correct, it’s not just you, it happens to all humans on some level or another.
A common energy error that people make is the over consumption of protein. The American diet has a boner for dairy. Goddamn, there’s milk or cheese in so many things! (Read the labels if you don’t believe me.) With that dairy comes protein that may not have been calculated into your meal plan. Grab your calculator or open up Excel to calculate how much protein you should consume in a day. 1.7 to 1.9 grams of protein for every kilogram of Total Body Weight (TBW) ___ TBW in pounds ___ TBW in kilograms (2.2 pounds in a kg) ___ grams/day ___ ounces/day (28 grams in an ounce)
This formula is from Physiology of Sport and Exercise found here. That formula means that at 200 pounds, I only need 6 ounces (173 grams) of protein per day. “C’mon, Jet! I need lots of protein! I’m trying to get swole, yo!” Oh, really! Why? Are you in a competition? If not, you may just be subscribing to the societal norms of men trying to get big while women try to get small. There is life and vitality in food. Seek that vitality as you consume mindfully. The body holds on to any excess protein as fat. So, if you consider carbohydrates “the enemy” and eat all of the protein you can find, you may want to reconsider that mindset.
IWM… Don’t do what I do or eat what I eat. Do what works for your body. Here’s what has worked for me over the past year.
Meal 1: 4 eggs (24g protein), 1 cup vegetables, 1/4 cup sweet potatoes, 1 slice toast w/ butter and honey, 1 cup coffee [IWM… 43% of an egg’s protein can be found in the yolk. Why are you eating only the egg whites? Eat the whole egg if you’re going to go there.] Snack 1: 12oz smoothie Meal 2: 1/3 cup brown rice, 1 cup vegetables, 50g meat (home cooked on meal prep day) Snack 2: 1 medium apple Meal 3: 1/3 cup brown rice, 1 cup vegetables, 50g meat (home cooked on meal prep day) Snack 3: 12oz smoothie Meal 4: 1/3 cup brown rice, 1 cup vegetables, 50g meat (home cooked on meal prep day)
Yes, I eat that everyday. I keep it from getting boring by using different sauces, meats, vegetables with most meals. Consistency allows my digestion to get into a rhythm and at least twice a day, I feel hungry (which is a good thing) without getting hangry. When I want some junk food (donuts, candy bars, etc.) I acknowledge the desire with a statement. Out loud, I proclaim, “I want a jelly donut. My body doesn’t need a jelly donut to thrive. My body needs _______ in this moment to feel energized.” By making that statement out loud, I’m not denying myself anything. I’m being honest with my feelings and focusing on what will provide long-term benefit to my quality of life. I stay vigilant as to what I put in to my body, not for fear of weight gain, instead for fear of slowing down the machine. The vigilant awareness of consumption is where I get my energy.
In two weeks, look out for part 3 in this series when I write about the thing that helps give me loads of energy that most people claim they can’t do. Spoiler alert: They can do it, they just choose not to seek help on the matter.
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