This won’t be another ‘’how to count calories’’ or a ‘’required protein’’ nutrition and restriction article. This isn’t a pro caveman or a vegan bashing article. To each their own. Finding your path and a nutrition style that fits your ideal is always better than educating your friends on low fat diets while sipping on a moka soya latte.

Yes, all macros are important, protein are a must, too much carbs, not that much. Most of you know all this, at least, the basics.

But we have a huge problem now.

Stress and anxiety are at a major high for a great percentage of the population. Because of this virus, some have lost their jobs, others their life savings trying to save their business. If you are not part of the unlucky ones, you probably know people who are. You might be stuck working at home, with the kids running around. Some have to deal with an already precarious relationship at home, now, they have to be around bad energy 24/7.

The point is, there is a lot going on. You turn on the TV, it’s there. You talk to friends, they have an opinion or concerns. This takes a toll on everyone.

This response to stress and anxiety lowers the immune system ability to fight. So basically, if you come down with something, don’t be surprised.

Another issue is how it affects the rest of the digestive system. When a person gets anxious enough to cause a fight-or-flight reaction, digestion slows down or even ceases so that the body can divert all its internal resources to the potential threat. In reaction to less extreme stress, such as public speaking, the digestive process can slow down or be momentarily interrupted, triggering abdominal pain and other symptoms of gastrointestinal dysfunction. Of course, it can also work the other way: chronic gastrointestinal symptoms can exacerbate discomfort and stress.

You are what you can eat…

And digest…

There are about 100 trillion live microorganisms inside the intestine that promote normal GI function, protect the body from infection, and regulate metabolism and the mucosal immune system. They make up roughly more than 75% of the immune system. Optimal digestion is primordial, whereas healthy eating habits can have a tremendous impact on how we can cope with stress.

1. Regularity

Having a regular schedule and routine is a must. Why? Your body functions with a circadian rhythm. Circadian rhythms, metabolism, and diet are strongly interlinked. Being careful about when we eat is an important way to help maintain healthy body clocks, especially as grow older.

I build my schedule around when I have to eat, it’s as simple as that. When I eat will dictate when I train. I want my full energy for when I train. I often train twice a day so I have to make sure I get enough calories in.

For results, playing Russian roulette and eating whenever you can isn’t ‘’a plan’’. We all know where and what we will do the next day. Plan accordingly if you are looking for constant results.

The goal of eating at regular intervals (with balanced meals) will help stabilize your blood sugar during the day. By doing so, you’ll also avoid cravings, have stable energy and will improve the quality of your sleep.

On a final note, Motivation influences much of our day. We are frequently asked how to improve people’s motivation. Believe it or not, your breakfast has a lot to do with it when it is time to kick ass. Researchers from The University of Missouri have examined the benefits of a high protein breakfast on obese young girls or overweight in late adolescences. They studied the hormonal and neural effects of a high protein breakfast on appetite during the day, satiety, motivation and the need to reward themselves with food. The first group had lunch with 350 kcal of cereals (13 grams of protein) and a second group with the same number of Kcal but consists of eggs and beef. After only six days, they concluded that only the group with high protein breakfast had a significant (positive) difference in satiety and greater motivation.

• Fasting

On the complete opposite end, fasting can work wonders on the digestive system. I see it as a pause and regeneration process for the GI tract. Eating constantly eat huge amounts of calories to build muscle mass for extended periods of time takes a toll on the digestive system. Keeping that type of caloric intake can even promote inflammations in some individuals, but let’s leave this for another article.

Fasting is great, as some type of reset. However, if you already ate on average twice a day, no chance it will work for you. Intermittent Fasting is not an opportunity for you to eat once a day, it simply doesn’t work like that. You have to eat the same amounts of calories as you had to eat but in a targeted and reduced window of opportunity. Instead of having 16 hours to eat them, you only have 8 hours (not limited to). Just give yourself a short cycle of eating less for ‘’detoxing’’ purposes.

Most who want to try fasting thinking that it’s for them since they already were eating in a similar way, between 12 and 8, but only one or two meals. Since that’s what they were doing before, expecting the different results by doing the same thing, because there is a ‘’trend’’ attached to it, is just insanity.

See it this way, if your bank sees you spend $ 1,500 a day but you only deposit $ 300, the bank will eventually come and warn you right? Change the dollar sign for calories, it’s your body that will give you signs sooner or later. 

• Environment

“when a flower doesn’t bloom you fix the environment in which it grows, not the flower”.

– Alexander Den Heijer

So we can easily say that it is important to think about the environment in which we live, work and eat for improved immunity! Charles often said, when you eat, do it with people you appreciate. This is your time. Business lunches are best to avoid since stressful situations are killing your digestion. This is one of the reasons why you often see executives with big guts. They eat, often not optimal meals, while they are trying to deal with some issues or millions of dollars. This is one of the first lessons I learned from Charles on how to deal with executives. Avoid lunch meetings and improve overall digestion.

You also see moms in the morning rushing with kids, lunches, packing, etc. Basically, the same type of stress! This is non-negotiable for me and my clients. Every morning, you have to sit down and eat your meat and nuts breakfast. I’ve done it with my kids for the last 20 years. Success leaves clues. Every single client that follows that morning routine has had results. I’ve been following this advice from Charles for years and it never failed. It might be hard to implement at first, but it never failed my practice.

All for the sake of better digestion which in turns, improves immunity. Healthy gut for a strong immune system.

Coach Eric.