{"id":3952,"date":"2019-03-07T20:36:14","date_gmt":"2019-03-07T20:36:14","guid":{"rendered":"https:\/\/superhumantransformation.com\/?p=3952"},"modified":"2020-04-28T20:16:44","modified_gmt":"2020-04-28T20:16:44","slug":"doing-ok-with-real-food","status":"publish","type":"post","link":"https:\/\/superhumantransformation.com\/doing-ok-with-real-food\/","title":{"rendered":"how to know if you&#8217;re doing ok with real food"},"content":{"rendered":"<h2 class=\"p1\"><b>how to know if you&#8217;re doing ok with real food?<\/b><\/h2>\n<p>and what to expect when you do it right ;)<\/p>\n<p class=\"p1\">in this post and podcast we discuss what transitional changes to expect as you embark on your real food journey and make changes to your diet.<span class=\"Apple-converted-space\">\u00a0 <\/span>we also discuss the short-term and long-term beneficial changes to look for.<\/p>\n<p class=\"p1\">we also discuss how to know if you\u2019re doing ok!<span class=\"Apple-converted-space\">\u00a0 <\/span>many of us are very hard on ourselves and question whether we are doing ok or not.<span class=\"Apple-converted-space\">\u00a0 <\/span>IT\u2019S NORMAL.<span class=\"Apple-converted-space\">\u00a0 <\/span>in this post we give you some guidelines to understand where you are on your journey, and what things you can do to optimize your nutrition.<\/p>\n<p>scroll down for recommended reading and resources associated with this episode.<\/p>\n<ul>\n<li>subscribe to our podcast on <a href=\"https:\/\/itunes.apple.com\/us\/podcast\/we-are-the-sht\/id1445334188?mt=2\" target=\"_blank\" rel=\"noopener noreferrer\">Apple Podcasts<\/a>\u00a0| <a href=\"https:\/\/open.spotify.com\/show\/52uIqeqhFrRkPfrs9wZvCK\" target=\"_blank\" rel=\"noopener noreferrer\">Spotify<\/a>\u00a0| <a href=\"https:\/\/www.stitcher.com\/podcast\/we-are-the-sht\" target=\"_blank\" rel=\"noopener noreferrer\">Stitcher<\/a>\u00a0| <a href=\"https:\/\/overcast.fm\/itunes1445334188\/we-are-the-sht\" target=\"_blank\" rel=\"noopener noreferrer\">Overcast<\/a>\u00a0| <a href=\"https:\/\/play.google.com\/music\/listen?u=0#\/ps\/Irjeraje74tkpivyocg6y52zmnq\" target=\"_blank\" rel=\"noopener noreferrer\">Google Play<\/a><\/li>\n<li><a href=\"https:\/\/qo377.infusionsoft.com\/app\/form\/how-to-know-download\" target=\"_blank\" rel=\"noopener noreferrer\">download our moderation guidelines and how to optimize forms.<\/a><\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" style=\"border: none;\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/8919143\/height\/50\/theme\/legacy\/thumbnail\/yes\/direction\/backward\/\" width=\"100%\" height=\"50\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<h3>what to expect when changing your nutrition and eating real food.<\/h3>\n<p class=\"p1\">we want a balance between striving for being 100% optimal while being easy on ourselves when we are not. remember, there is only feedback, never failure. we must learn from our suboptimal moments, and then we must begin again, every time and every day.<\/p>\n<p class=\"p1\">how do you know if you\u2019re doing ok when it comes to nutrition? here is a spectrum to consider if you\u2019re in the SHT world ;) the most important thing for health is to be in the realm, 100% within the guidelines of SHT at all times!<\/p>\n<p>first let\u2019s talk about the changes we are likely to experience:<\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\">short-term \u201cadjustments&#8221; that transmute into beneficial changes:<\/h3>\n<ul class=\"ul1\">\n<li class=\"li1\">low energy<\/li>\n<li class=\"li1\">digestive issues<\/li>\n<li class=\"li1\">headaches<\/li>\n<li class=\"li1\">nausea<\/li>\n<li class=\"li1\">mood<\/li>\n<\/ul>\n<p class=\"p1\">you have to be patient, and give it time. this is why education and experience is so important.<span class=\"Apple-converted-space\">\u00a0 <\/span>when you understand what you\u2019re doing, and why, you can have the persistence to keep doing what you need to do till you experience the changes you want to see. <span class=\"Apple-converted-space\">\u00a0 <\/span>and what are those changes?<\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\"><b>short-term beneficial changes:<\/b><\/h3>\n<ul>\n<li class=\"p1\">increased energy levels<\/li>\n<li>more consistent energy levels<\/li>\n<li class=\"p1\">better looking and feeling skin<\/li>\n<li class=\"p1\">stronger and more consistent digestion<\/li>\n<li class=\"p1\">improve sleep quality and naturally wanting more duration<\/li>\n<li class=\"p1\">better mood \/ emotions \/ happiness<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\"><b>longer-term beneficial changes:<\/b><\/h3>\n<p class=\"p1\">in addition to the short-term changes continuing, we start to see improvements:<\/p>\n<ul>\n<li class=\"p1\">body composition and fat loss<\/li>\n<li class=\"p1\">life feeling like it is on another level<\/li>\n<li class=\"p1\">improved physical and athletic performance<\/li>\n<li class=\"p1\">improved personal symptoms and conditions<\/li>\n<\/ul>\n<h3 class=\"p1\"><span class=\"s1\"><b>MINIMAL REQUIREMENTS AND HOW TO OPTIMIZE ;)<\/b><\/span><\/h3>\n<p class=\"p2\"><span class=\"s1\"><b>eat real food and \u201cSHT approved\u201d items made with the\u00a0right ingredients.<\/b>\u00a0<\/span><\/p>\n<p class=\"p2\"><span class=\"s1\">in this realm, you\u2019re eating real food and \u201cSHT approved\u201d items made with the right ingredients. this\u00a0can include all chips, crackers, gluten-free pizzas, and approved desserts.<span class=\"Apple-converted-space\">\u00a0 <\/span>if you are in this realm, this is a big win, because you\u2019re eating real food and items made with good ingredients.<span class=\"Apple-converted-space\">\u00a0 <\/span>celebrate!<\/span><\/p>\n<p class=\"p2\"><span class=\"s1\">while eating real food and items made with the right ingredients, here\u2019s how to upgrade and optimize to make things a little better:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li2\"><span class=\"s1\"><b>upgrade 1 &#8211; no dominant carbs in the morning.<\/b><span class=\"Apple-converted-space\">\u00a0 <\/span>start the day of with nutrient-dense meats, fats, and optional low-starch vegetables so that your body has nutrients to work with for the day and learns how to make its own energy.<\/span><\/li>\n<li class=\"li2\"><span class=\"s1\"><b>upgrade 2 &#8211; nurture natural space in between meals with no snacking.<\/b> aim for 3 meals per day with no snacking and gradually move towards 2 meals per day with no snacking.<span class=\"Apple-converted-space\">\u00a0 <\/span>remember, the space in between meals is when the body is self-sufficient and tapping into its own fat stores for fuel.<\/span><\/li>\n<li class=\"li2\"><span class=\"s1\"><b>upgrade 3 &#8211; throw in some strategic fasting.<\/b><span class=\"Apple-converted-space\">\u00a0 <\/span>skip breakfast some days.<span class=\"Apple-converted-space\">\u00a0 <\/span>when this feels natural extend the fast to as late in the day as possible, experimenting with 1 meal per day at least 1 day per week.<\/span><\/li>\n<\/ul>\n<p class=\"p2\"><span class=\"s1\"><b>if you\u2019re at this level, with these upgrades, you\u2019re doing great!<\/b><span class=\"Apple-converted-space\">\u00a0 <\/span>you\u2019re eating real food, and you\u2019re eating items made with the right ingredients!<span class=\"Apple-converted-space\">\u00a0 <\/span>you\u2019re being low-carb most of the day and nurturing space in between meals.\u00a0\u00a0now it\u2019s time to move on to the next level. . .<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"p1\"><span class=\"s1\"><b>OPTIMAL REQUIREMENTS &#8211; BEING A REAL FOODIE ;)<\/b><\/span><\/h3>\n<p class=\"p2\"><span class=\"s1\">\u00a0<\/span><span class=\"s1\"><b>a commitment to eating 100% fresh real food most of the time.<\/b><\/span><\/p>\n<p class=\"p2\"><span class=\"s1\">in this realm, you\u2019re eating real food with minimal to no \u201cSHT approved\u201d items.\u00a0\u00a0all carbs come from safe starches and\/or fruit, low-sugar dark chocolate, and a little approved sweeteners like honey.\u00a0\u00a0things like raw honey and quality dark chocolate are still in the deal.\u00a0\u00a0a drink a day is in the deal.\u00a0\u00a0<\/span><\/p>\n<p class=\"p2\"><span class=\"s1\">while eating 100% fresh real food, here\u2019s how to upgrade and optimize to make things a little better:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li2\"><span class=\"s1\"><b>upgrade 1 &#8211; no dominant carbs in the morning.<\/b><\/span><\/li>\n<li class=\"li2\"><span class=\"s1\"><b>upgrade 2 &#8211; measure out your carbs in the evening.<\/b>\u00a0\u00a0up to 3\/4 cups of safe starches and up to 3\/4 cups of fresh fruit per evening.\u00a0<\/span><\/li>\n<li class=\"li2\"><span class=\"s1\"><b>upgrade 3 &#8211; nurture natural space in between meals with no snacking.<\/b> aim for 3 meals per day with no snacking and gradually move towards 2 meals per day with no snacking.<span class=\"Apple-converted-space\">\u00a0 <\/span>remember, the space in between meals is when the body is self-sufficient and tapping into it\u2019s own fat stores for fuel.<\/span><\/li>\n<li class=\"li2\"><span class=\"s1\"><b>upgrade 4 &#8211; throw in some strategic fasting.<\/b><span class=\"Apple-converted-space\">\u00a0 <\/span>skip breakfast some days.<span class=\"Apple-converted-space\">\u00a0 <\/span>when this feels natural extend the fast to as late in the day as possible, experimenting with 1 meal per day at least 1 day per week.<\/span><\/li>\n<li class=\"li2\"><span class=\"s1\"><b>upgrade 5 &#8211; home prepared is best.<\/b>\u00a0\u00a0get out of the habit and mindset of eating out.\u00a0\u00a0make your lunch and bring it with you or skip it. fall in love with the process of a home cooked dinner by playing music, having some wine (if that\u2019s your thing), and embrace the fact that you are nourishing your body with your own TLC.<\/span><\/li>\n<\/ul>\n<p class=\"p2\"><span class=\"s1\"><b>if you are ANYWHERE in this entire spectrum, you\u2019re doing great!<\/b><span class=\"Apple-converted-space\">\u00a0 <\/span>optimize with these upgrades!<\/span><\/p>\n<h4>get support during the process by joining our community at&#8230;<\/h4>\n<p><a href=\"https:\/\/community.superhumantransformation.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">community.superhumantransformation.com<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>how to know if you&#8217;re doing ok with real food? and what to expect when you do it right ;) in this post and podcast we discuss what transitional changes&#8230;<\/p>\n","protected":false},"author":1,"featured_media":3955,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"footnotes":""},"categories":[244,148,97,13],"tags":[],"_links":{"self":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/3952"}],"collection":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/comments?post=3952"}],"version-history":[{"count":0,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/3952\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media\/3955"}],"wp:attachment":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media?parent=3952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/categories?post=3952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/tags?post=3952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}