Diet, Lifestyle, and Nutrition
The Hardest Pill to Swallow
The irony in what could be considered the greatest issue facing America in the 21st century is that it could all be related to diet, lifestyle, and nutrition. A fight against the self. Of course many arguments can be made as to why many Americans are forced into a way of life conducive to succumbing to the 4 Horsemen:
Atherosclerotic disease (comprised of cardiovascular disease and cerebrovascular disease)
Cancer
Neurodegenerative disease (most common being Alzheimer’s)
“Foundational disease” ⇒ a spectrum of everything hyperinsulinemia to insulin resistance to fatty liver disease to type 2 diabetes
These “4 Horsemen” are responsible for over 80% of death in people over 50 who do not smoke. Source.
But I’m not here to debate the above arguments like generational poverty, wealth disparity, race, etc. That is an entirely different conversation (that is also extremely important, but not my goal today).
This is about taking control of your life and your family’s lives to set up success for generations. And that is because past a certain age, there is no one to blame for your circumstances but yourself.
The circumstances under scrutiny today are your diet, lifestyle, and nutrition - all major contributory factors to the 4 Horsemen and metabolic disease. Some may argue that your diet has no impact on cancer - it can be genetic, or even appear random at times. BUT:
Metabolic disease (and obesity) is also the #1 risk factor to all forms of cancer, other than smoking.
Additionally, a separate and rising cause of death in America is suicide, a result of massively declining mental health. In fact we are at an all-time high in rates of suicide and death by despair. The highest rate since the great depression. The link between mental health and metabolic disease also cannot be ignored.
So essentially a downstream correlation for ALL 4 of the horsemen to metabolic disease. And of course we know metabolic disease is a result of chronically poor diet, lifestyle, and nutrition.
We can break it down even simpler, to where anyone can understand:
Instead of looking like this:
I want you to look like the (middle) reverse pyramid (at least for Men):
I’m fairly certain anyone at any age can understand the differences and which is better.
We want a taper from our shoulders down to our waist. The exact proportions have been debated and are widely available via google.
If you work to achieve this physique, or an adjacent physique, chances are mental health improves as well! Confidence will most certainly improve, essentially doing your part to mitigate every single leading cause of death in the United States.
But how do we get there?
It’s simple: take responsibility for your diet, lifestyle, and nutrition.
Diet
Achieving optimal health and performance, especially akin to high-performing individuals like military personnel, requires a strategic approach to diet. This involves not just what you eat, but also how much and when you eat it.
Macronutrient Breakdown
Proteins
Importance: Essential for muscle repair, growth, and overall body maintenance.
Sources:
Lean Meats: Chicken breast, turkey, lean cuts of beef (sirloin, strip, tenderloin), pork loin, 85/15 or 90/10 ground beef.
Fish: Salmon, tuna, mackerel, trout—rich in omega-3 fatty acids.
Dairy and Eggs: Greek yogurt, cottage cheese, eggs (whole and whites).
Amount: Aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on activity level and goals. For high-performance individuals, leaning towards the higher end supports muscle recovery and growth.
Carbohydrates
Importance: Primary energy source, fueling both your brain and muscles.
Sources:
Complex Carbs: Whole grains like brown rice, quinoa, oatmeal, whole wheat pasta, and bread.
Fruits: Berries, apples, bananas—provide quick energy and micronutrients.
Vegetables: Sweet potatoes, peas, corn, leafy greens.
Legumes: Beans, lentils, and other legumes also offer fiber and protein.
Amount: Carbohydrate needs vary widely. For active individuals, 4 to 7 grams per kilogram of body weight per day is recommended. Adjust based on activity level and energy expenditure.
Fats
Importance: Essential for hormone production, nutrient absorption, and long-term energy.
Sources:
Unsaturated Fats: Avocados, olive oil, avocado oil, nuts (almonds, walnuts), seeds (chia, flaxseeds).
Omega-3 Fatty Acids: Fatty fish like salmon, mackerel; flaxseeds, walnuts.
Saturated Fats (in moderation): Coconut oil, butter, cheese.
Amount: Fats should make up about 20-35% of your total daily calories. Focus on unsaturated fats and limit saturated and trans fats.
Total Caloric Intake
Calculate your Total Daily Energy Expenditure (TDEE) using my calculator here, which factors in your Basal Metabolic Rate (BMR) and activity level. For weight maintenance, consume calories equal to your TDEE. To lose weight, create a deficit of 500 calories per day; to gain muscle, a surplus of 250-500 calories is advisable.
Meal Timing
Pre-Workout: Consume a meal rich in carbs and moderate in protein about 30-120 minutes before training.
Post-Workout: Aim for a meal or snack with a 3:1 ratio of carbs to protein within 30-45 minutes after training to optimize recovery.
Lifestyle
The lives we lead (and intend to) inevitably come with stress. Adding to that will only hinder us. In particular, that addresses substance use. But there’s so much more that I’ve talked about previously - consistency in training (both strength AND conditioning), sleeping well (going to bed ON TIME and getting 8 hours of real sleep), monitoring and managing stress, how you rest and recover, and more.
Recommended Training and Workouts
Of course, you should always just start at app.acidgambit.com for all of my training. But, use the below as guidelines.
Strength Training
Frequency: 3-5 times per week.
Exercises:
Split: Full body, upper/lower, bro split, or somewhere in between.
Repetitions and Sets: This can be highly variable. I’m a big fan of the loading/back-off set methodology (1x6-9, 1x12-15 or 1x12-15, 1x15-20), but obviously most schemes will work as long as you focus on what’s next:
Progressive Overload: Gradually increase the weight or intensity (via number of reps and/or sets) to continue making progress. It’s simple - if you are not pushing yourself you are not improving.
Cardiovascular Fitness
Frequency: 3-6 times per week.
Types:
Steady-State Cardio: Running, cycling, swimming, hiking, walking, etc at a consistent pace for anywhere from 30-120 minutes. Recommended frequency of 3-5x per week.
High-Intensity Interval Training (HIIT): Short bursts of intense activity followed by rest, totaling 20-30 minutes. Recommended frequency of 1-2x per week. I will lump both intervals and tempo runs into this (you can and should do both an interval session and a tempo session in the same week if you’re working on speed at distance). But this can include anything from rowing, airbiking, sprinting, cycling, or swimming for 30 seconds-4 minutes at max or near-max effort, followed by rest equal to your work time.
METCONs: I keep this separate because METCON workouts are distinctly different from true HIIT. These are fun, a great way to burn a large amount of calories, but don’t necessarily improve a specific aspect of your metabolic health. It’s important to benchmark key METCONs and repeat periodically throughout the year. Additionally, if you intend on doing METCONs monitor your output - meaning don’t do a METCON and then to sprints the next day with the expectation of continued high performance.
Benefits: Enhances heart health, endurance, and aids in fat loss.
Flexibility and Mobility
Frequency: Daily or at least 3 times per week.
Activities: Yoga, dynamic stretching, foam rolling.
Benefits: Reduces injury risk, improves performance.
Rest and Recovery
Rest and recovery are as crucial to your fitness as the actual training. They allow your body to repair, rebuild, and strengthen while helping prevent injuries and overtraining.
Importance:
Muscle Repair and Growth: During rest periods, your body repairs the microscopic tears in muscle fibers caused by training, leading to muscle growth—a process known as the anabolic response.
Energy Restoration: Glycogen stores in your muscles are replenished during rest, ensuring you have the energy for your next workout.
Hormonal Balance: Adequate rest helps regulate hormones like cortisol and growth hormone, which are vital for recovery and muscle growth.
Types of Recovery:
Active Recovery Days: Engage in low-intensity activities like walking, light swimming, or gentle yoga to promote blood flow and aid in muscle recovery without adding significant stress.
Passive Recovery Days: Complete rest with minimal physical activity allows your body to fully recover, especially after intense training sessions.
Anabolic Response Enhancement:
Protein Synthesis: Rest days maximize protein synthesis, leading to increased muscle mass and strength gains.
Hormone Optimization: Growth hormone and testosterone levels peak during rest and deep sleep, facilitating muscle repair and growth.
Aerobic Fitness Improvement:
Cardiovascular Adaptation: Rest allows the cardiovascular system to adapt to training stresses, improving heart efficiency and oxygen uptake over time.
Endurance Enhancement: Adequate recovery leads to better performance in endurance activities by preventing chronic fatigue.
Guidelines:
Scheduled Rest Days: Incorporate at least 1-2 rest or active recovery days per week into your training schedule.
Listen to Your Body: Be attentive to signs of overtraining, such as prolonged muscle soreness, decreased performance, irritability, or sleep disturbances.
Quality Sleep: Aim for 7-9 hours of uninterrupted sleep per night to facilitate full-body recovery.
Ideal Lifestyle Examples
Discipline and Routine: Go to sleep early (8-11pm) and wake up early (5-8am), consistent meal times, scheduled workouts.
Goal Setting: Clear short-term and long-term fitness and health goals.
Limited Substance Use: I’m never going to tell anyone a strict rule around this. My recommendation is purely limit to as little alcohol as possible.
Active Recovery: Incorporate rest days with light activities like walking or stretching.
Sleep
Importance: Critical for recovery, hormone regulation, and cognitive function.
Recommendation: 7-9 hours of quality sleep per night.
Tips: Establish a bedtime routine, avoid screens an hour before bed, keep your sleep environment dark and cool.
Stress Management
Techniques: Deep breathing exercises, sauna, walks, writing, reading, actually being social, establishing limits on work, time management.
One interesting caveat - if you actually enjoy a glass of wine or a beer at the end of the week - go for it. ENJOY it. That’s the point. The major problems are when it’s a dependency to manage stress, or when 1 turns into 10.
Importance: Reduces cortisol levels, which can impact weight and health.
Nutrition
Optimizing nutrition involves more than just macronutrients; micronutrients and meal composition are equally important.
Ideal Nutrition Examples
Antioxidant-Rich Foods: Berries, dark leafy greens, dark chocolate and anything else to combat oxidative stress. No, red wine doesn’t count here (lol).
Hydration: At least 3-4liters (about 13 cups) of water per day for men, and an additional 16-32oz for every hour of physical training.
Electrolytes: Sodium, potassium, magnesium.
Supplements Simplified:
Protein Powder: Whey or collagen to meet protein needs.
Creatine Monohydrate: Supports muscle strength and performance.
Omega-3 Supplements: If dietary intake is insufficient.
Multivitamin: To cover any nutritional gaps.
Sample Meal Plan Total Daily Intake
Calories: ~3,400 kcal
Protein: ~220 grams
Carbohydrates: ~345 grams
Fat: ~130 grams
Sample Meal-by-Meal Breakdown
Breakfast Option
Omelet (3 whole eggs with spinach, tomatoes, mushrooms)
Whole Grain Toast (2 slices) with Avocado Spread (¼ avocado)
Banana (1 medium)
Total for Breakfast:
Calories: ~571 kcal
Protein: ~28 g
Carbohydrates: ~60 g
Fat: ~26.4 g
Mid-Morning Snack
Trail Mix (small handful of nuts and dried fruit)
Protein Shake (1 scoop whey protein with water)
Total for Mid-Morning Snack:
Calories: ~370 kcal
Protein: ~30 g
Carbohydrates: ~31 g
Fat: ~15 g
Lunch
Grilled Chicken Breast (6 oz)
Quinoa or rice (1 cup cooked)
Mixed Vegetables and Greens
Olive Oil Dressing (1 tbsp)
Apple (1 medium)
Total for Lunch:
Calories: ~782 kcal
Protein: ~62.5 g
Carbohydrates: ~79 g
Fat: ~24.8 g
Afternoon Snack
Hummus (2 tbsp) with Veggies:
Hard-Boiled Eggs (2):
Total for Afternoon Snack:
Calories: ~264 kcal
Protein: ~15 g
Carbohydrates: ~19 g
Fat: ~15 g
Pre-Workout Snack
Banana (1 medium)
Rice Cakes (2) with Almond/Peanut Butter (2 tbsp)
Total for Pre-Workout Snack:
Calories: ~375 kcal
Protein: ~8 g
Carbohydrates: ~47 g
Fat: ~18.4 g
Dinner
Salmon Fillet (6 oz)
Sweet Potato (1 medium)
Steamed Broccoli and Asparagus
White Rice (1 cup cooked)
Olive Oil + Balsamic Drizzle
Total for Dinner:
Calories: ~830 kcal
Protein: ~50 g
Carbohydrates: ~84 g
Fat: ~37.7 g
Evening Snack (Optional)
Cottage Cheese (1 cup low-fat)
Mixed Berries (1 cup)
Total for Evening Snack:
Calories: ~248 kcal
Protein: ~29 g
Carbohydrates: ~27 g
Fat: ~2.5 g
Adjustments Based on Caloric Needs
The above meal plan provides approximately 3,400 calories, which may be suitable for highly active individuals with significant energy expenditures. However, if your caloric needs are closer to 2,800 calories (as initially mentioned), consider the following adjustments:
Reduce Portion Sizes: Decrease the serving sizes of calorie-dense foods like nuts, oils, and high-carb items.
Limit High-Calorie Additions:
Use less olive oil in dressings and cooking.
Opt for smaller portions of rice, quinoa, or sweet potatoes.
Modify Snacks:
Choose either the trail mix or the protein shake for the mid-morning snack, not both.
Skip the evening snack if not needed.
Putting It All Together
Everything above is just an example. The biggest factor is to actually recognize all of this is in our control and consciously moderate our diet, lifestyle, and nutrition.
Happy Sunday. After this week, we’ll embark on my Exploration series, starting with Compounding Therapies. I’m pumped to be back writing consistently.
Cheers
DISCLAIMER
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol.