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Building a resilient mind and body

Todays article is from IFBB Pro bodybuilder Ben Pakulski. I listen to Ben's podcasts regularly and have learned a lot from them and reading his blog posts too.

He truly is a wealth of information and an amazing resource for all things training to nutrition to all things in-between.

Nutrition for many people can be confusing and stressful if you don't know who to trust, and how to eat to fuel your mind and body

Intelligent Nutrition starts with creating a healthy body. Optimizing the way your mind and body work together to look, feel, and perform at our best.

Follow these 45 Nutritional Principles and you will build a ton of muscle, get leaner than ever, and feel amazing in the process:

  1. Start the day with a belly full of water. Adding lemon is cool.

  2. You are not what you eat. You are what your body does with the food you eat.

  3. Practice Mindfulness and Breathing before meals.

  4. Chew. Chew. Chew.

  5. Sit down at a table. Don't eat in a hurry.

  6. Wait minimum 30 mins after training to eat.

  7. Quality over quantity

  8. Eliminate Inflammatory foods.

  9. Eat a protein and fat breakfast.

  10. Eliminate sugar.

  11. Eliminate grains

  12. Get more omega 3 (eat wild fish)

  13. Fast acting carbs post workout.

  14. Find the foods that work well for you.

  15. Don't mix high carb and high fat at a meal.

  16. Grow your own food.

  17. Learn where glyphosate is, avoid it.

  18. Invest in a carbon filter for your water. Astrazine turns male frogs female.

  19. If you dont feel great, youre doing something wrong.

  20. Food is fuel. Eat to fuel your goals.

  21. No macronutrient is bad.

  22. Ketones are the 4th macronutrient. Utilize them.

  23. Remove all plastics from your life.

  24. No human should eat gluten.

  25. Match your nutrition to your training.

  26. Don't be afraid of salt.

  27. Eating changes with the seasons. More carbs in summer. Less carbs in winter.

  28. Eat on a consistent schedule. This sets your circadian rhythm.

  29. Never go to bed full.

  30. Take 3 minutes to be grateful for your food.

  31. Micro Nutrients matter. Eat diverse foods and supplement when necessary.

  32. Eat polyphenols every day.

  33. Eat organic vegetables. Minimize Lectins.

  34. A period of ketosis is useful for every human.

  35. Nutrient timing matters for performance, but not for sedentary people.

  36. Protein timing matters for maximum growth but stressing about it overrides everything.

  37. Do Not wake up to eat.

  38. Make sure you're getting all the 8 essential aminos.

  39. You're probably deficient in magnesium.

  40. Create rules for yourself. I DO…., I DO NOT EAT….

  41. Remove dairy. Some butter and whey may be okay for most.

  42. Collagen and glycine are useful additions for most people.

  43. 1 gram per lb protein

  44. Wild meats.

  45. Fats: Olive oil, avocado, cocoa, MCT, whole eggs. Daily.

Here's to healthy minds and bodies

benefit from them. Feel free to print them out and place them on your fridge

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