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Summary
On episode 169 of 40+ Fitness, Coach Allan shares his 11 best nutrition tips, the tactics he uses himself and teaches his clients.
His starting point is blunt: nutrition drives weight loss far more than exercise does, and he estimates it accounts for half of everything that goes into being healthy and fit. From there he works through sugar, hydration, carbs, protein, whole foods, portion size, and the daily habits that make eating well sustainable.
The tips run from what to eat and drink to how to prepare, log, and slow down around food, so the changes actually stick.
Links
- https://40plusfitness.com
Key Takeaways
- Cut your sugar first. The average American eats about 150 pounds of sugar a year, compared with roughly 2 pounds a year 150 years ago. Sugar triggers an insulin response that the body was never built to handle at that volume, so cutting it gives the biggest return of any nutrition change.
- Drink more water, not artificial substitutes. Water helps control appetite because thirst is often mistaken for hunger, supports the joints, and helps the liver clear toxins that get released from fat cells as you lose weight. Clear urine is a rough sign you are hydrated enough.
- Treat simple carbs like sugar. Bread, rice, and potatoes convert into blood sugar the same way table sugar does, and some have a glycemic index higher than sugar itself. Favor fiber and slow-burning carbs like sweet potatoes instead.
- Get the right amount of protein, not more. Protein is building material for muscle, but excess protein gets converted to blood sugar through gluconeogenesis or stored as fat. Watch workout recovery to find your actual need rather than defaulting to shakes and bars.
- Eat whole foods you would recognize as food. If it grew in the ground or ran around as an animal, it is probably fine. If it comes in a box built to sit on a shelf for months, it is worth questioning, and whole food eating does not have to be expensive if you shop smart.
- Read labels and understand portion sizes. Processed foods hide additives like MSG, and packaging often lists a serving size far smaller than what people actually eat, which quietly triples the real calorie count. A proper meat portion is about the size and thickness of your palm.
- Log your food, or at least pre-log it. Writing down what you plan to eat before the day starts curbs impulse eating and keeps you on track for sugar, protein, and fat targets, because decisions made while hungry are usually bad ones.
- Slow down while eating. The hormones ghrelin and leptin signal hunger and fullness, but eating fast outruns that signaling and leads to overeating. Put the fork down between bites, hold a conversation, and let the meal take its time.
- Be prepared and keep trying new foods. Packing meals ahead removes the moment of weakness that leads to fast food, and rotating in new, seasonal foods gives the body a wider spread of nutrients than eating the same meals every day.
“So it really is important for you to focus on nutrition first. That’s going to give you the most benefit of all the things you can do. I believe it accounts for 50% of everything that you do for your health and fitness.”
Coach Allan Misner