Make your diet the active foundation for all of the excellence you will pursue from now until your last day. No matter what, make sure to eat with precision.
When the sh*t hits the fan, when you get stabbed in the back, your car breaks down, you lose a client or come up short in some endeavor, always have your diet as a fall back. Eat with purpose and precision regardless.
Do NOT react in the typical weak fashion and use food as an exercise in addiction and escape. Instead use it as a tool for long term success.
Combined with your Life Mission, this will allow you to maintain solid momentum despite the setbacks that will inevitably occur. Your Mission and eating properly will act as an armored shield to keep morale, energy and drive at a high level.
Let them send all the flack they want. You will not be deterred. You’ve got the core principals of your Life Mission and the clean fuel from proper nutrition to get back on your feet and continue the charge to personal greatness.
Just as with alcohol, this is an easy life hack as they say. Cutting refined sugars out of your diet will have many benefits.
First in line is the elimination of useless and empty calories.
With the limited and controlled calorie counts needed to cut, maintain or add weight as discussed here, sugar has no place in your diet. You will be able to consume a much larger volume of food to satisfy your hunger and nutritional needs by avoiding refined sugars.
Stay away from sugared sodas, candy, baked goods and alcohol. Learn to drink your coffee without any added sugar. Do not consume any prepared national brand beverages that contain added sugar such as energy drinks or Frappuccino.
The second main benefit from avoiding refined sugars is simply better overall health in the long run. This is because our physiology does not react well to simple carbohydrates such as refined sugar.
In the short term, consuming sugar will result in an abrupt spike in blood sugar leading to a trailing loss of energy as your body works feverishly to convert the sugar intake to useable fuel. In the long term it will lead to increased body fat, lowered testosterone levels and type 2 diabetes.
Focus your intake on protein, animal fat and complex carbohydrates. Limit sweets to perhaps a small treat after dinner.
Give your body the quality fuel it will require to function at peak levels. You are looking for an even solid burn all day. Eat right, get your weight to where it should be and get fit.
Do these things and you will be able to go all day, every day.
Add intermittent fasting (IF) to your repertoire. Eat a full day’s consumption in an eight hour window.
Here is the plan:
- No snacking after dinner
- Skip breakfast
- Consume nothing but coffee, water and calorie free beverages until lunch
- Make sure lunch is at least 16 hours from when you finished your dinner
For example, if you finish dinner at seven in the evening, do not eat another thing until at least 11 am the next morning. Basically, the plan is to avoid snacking after dinner and skip breakfast.
In my book, the number one benefit from IF is discipline. Especially in first world countries, it will separate you from the masses. Everywhere you look you will see fat – fat from the unrestrained consumption of cheap, rich, readily available food.
By bringing IF into your life you are automatically adding a measure of control that escapes 95 percent of the population. This control will then leverage itself to self-mastery when it comes to eating and then self-mastery in all aspects of your life.
What I have found is that once 16 to 18 hours of fasting becomes the norm, a 24 hour fast is just a small step from there. I like to fast for 24 hours once every 2 to 3 weeks.
Once a man can control his hunger at will to go without food for 24 hours, the sky is the limit for the rest of his life. For this is a man of self-mastery like few others. He is a man who can and will distinguish himself from the masses. Self-denial as such will instill a confidence and level of self-control which will bleed over into every area of your life – don’t doubt me.
Intermittent Fasting is also a fantastic construct for adding structure and providing a framework for your eating habits.
Simply put, once you make the decision to pursue IF it eliminates much of the constant decision making when it comes to snacking and meals. You shut that door for 16 hours every single day.
You know what I’m talking about here. There is always a bevy of very tasty and satisfying food available at home and at work. If you make the decision not to eat anything at all for 16 plus hours every day, you’ve cut out a huge chunk of those little arguments you typically have with yourself when it comes to eating a little bit here and a little bit there.
Also, the meals you eat within the 8 hour window will be much more satisfying. Consuming a set amount of food within 8 hours rather than the typically available 16 hours will result in larger meals. You will be more satisfied physically and mentally.
The best physiological benefit from my perspective is that you will burn more fat. The longer you go without eating, the more your body will have to access its long term energy storage known as fat.
The body’s short term energy needs are met by metabolized food stored as glycogen in your muscles and liver. This is a limited supply available for immediate use. Once it runs out and is not replaced through consumption, the body will begin to convert stored fat for energy.
To sum up, it’s easier to consume less food in a limited 8 hour window. Your metabolism will get used to accessing stored fat for energy rather than constantly converting food intake to stored energy in the form of glycogen and fat.
Thus, constantly fasting will result in the loss of body fat if the calories consumed are equal or less than the energy required to go about your day. This is how body fat is burned off your frame. Give it a boost with IF.
For 99.5% of our time on this planet we humans existed as hunter gatherers. As such we evolved to survive and prosper by eating as our hunter gatherer ancestors did. This is the Paleo Diet.
Essentially, the Paleo Diet consists of meat, vegetables, eggs, fruit, nuts and root based plants such as sweet potatoes.
Take note of what the Paleo Diet does not include: grains, sugars and processed foods. By grains we are talking about bread, pasta, rice and corn. Technically, dairy products are also excluded.
It is only over the last .5% (that’s one half of 1%) of our existence that we humans have become agricultural based societies. It is this agricultural revolution that has created the plentiful and inexpensive grain based food sources we now consume as the bulk of our diet.
Here in the United States since the early 70’s, the federal government has recommended we consume 6-11 servings of grains per day forming the basis of the famous food pyramid. Not coincidentally, the population continues to get fatter and fatter as carbohydrates in the form of grains and refined sugars become a larger and larger part of our diet.
Amazing isn’t it? We are told to minimize the consumption of meat and animal fat and yet as we do so we become fatter and fatter as a population.
Do yourself a favor and eat a reasonable portion of chicken, beef, fish or eggs at each meal. Fry them up in butter (no need to be a fanatic) if you’d like. Add in as many vegetables as it takes to eat your fill. Cook with olive oil. Add colorful berries and fruit as a snack or for dessert.
Avoid grains and refined sugars.
Give it 90 days and watch as the fat is burned off your frame. This diet will also cure much of what ails you. Aches and pains will disappear. You’ll have much more energy and your body will repair itself and hold up better after workouts.
Be smart and eat as we have evolved to eat. Go Paleo and prosper as a man. Hit the gas and chase after your very best.
Prepared Lunches are the Key
So you’ve decided to go Paleo and pursue Intermittent Fasting (IF) – smart, very smart.
The typically unhealthy carbohydrate based breakfast foods such as bagels, breads and pastries have been cut out of your diet.
You will apply the Paleo Diet to your dinner, very good. It is easy to pre-plan and control your evening meal. Avoid snacking and all that is left to worry about is lunch.
Of course, after fasting for 16-18 hours you’d better have a solid plan or all your high ideals for eating with purpose and precision will go out the window.
The answer is to prepare your lunches in bulk ahead of time.
The foundation for my lunches every day is 10-12 ounces of steamed chicken breast and a giant handful of broccoli. As I am not strict Paleo I will also add fat free Greek yogurt and low fat string cheese. If I am bulking, I will also add a large sweet potato, rice (not paleo) or nuts.
This is a lunch fit for a lion. It will fill you up with about 725 calories (non-bulking) and provide about 95 grams of protein and lots of vitamins and minerals.
Same thing for lunch every day you say? Does a lion get picky when he eats his fill after a kill? Of course not and neither will you. Believe me, after 18 hours of fasting, a quality prepared lunch as such will always be delicious.
Do whatever you have to do to spice it up. Add whatever sauce or seasoning you need to add to the chicken to change things up. Take a different flavor of yogurt each day. Become more modest in your need for variety at lunch and reap the benefits.
Lunch will be your most vulnerable meal. There is the stress of work and always many tempting options available for very tasty consumption. Be smart and prepare your lunches ahead of time.
Distinguish yourself by having the discipline to prepare 3 or 4 lunches twice a week in the evening.
As with most of life, it is the discipline to do the little things every day that will add up to separate you from the masses and eventually lead you up to the High Country.
Limit Beverages to Water and Coffee
We like to keep things minimalist here at Becoming a Force of Nature. As such, limiting your beverage intake to water and coffee will keep things simple and cover many bases.
First we have minimalism and simplicity.
Why clutter up your day with temptation when you can decide ahead of time to go lean with what you quaff just as you have with your food intake?
Consuming a couple of cups of black coffee in the morning and then water for the rest of the day once again eliminates a wide swath of unhealthy high caloric options: no alcohol, no sugared soda, no sugared energy drinks, no fancy Starbucks, no juices (which typically have more sugar than soda) and no milk.
Cutting these options out of consideration will in of itself give you a big head start on killing empty calorie consumption in your diet. By sticking with only black coffee and cold delicious water you will be way ahead of the game with one simple decision.
This decision is also consistent with the overall plan of eating with precision and purpose.
First off, it eliminates all refined sugars from your beverages. You will be much healthier in the long run. Feel free to write and thank me some time.
Second, it disqualifies alcohol as an option. Good, enough is enough already. How much more of your life do you want to waste under the influence anyway? Plus, once again we are talking about completely empty calories which will detract from your soon to be rugged frame of shredded muscle.
And third, black coffee and water will get you through the morning to your first meal of the day as you continue your fasting for the last few hours. Let me tell you, a hot cup of coffee never tasted so good.
So there you have it. Eat with precision and purpose and reap the glory of becoming your very best. Chase your Ultimate Self with healthy eating for energy and endurance.
I’ll see you up in the High Country.
All the best,