I'm 45. Here are nutrition cheat codes I wish I knew at 25.

About this video

• Video Title: I'm 45. Here are nutrition cheat codes I wish I knew at 25.
• Channel: Dan Go
• Speakers: Dan Go
• Duration: 00:11:40

Overview

This video provides 20 "nutrition cheat codes" that the speaker, Dan Go, wishes he had known at age 25. These tips aim to help viewers achieve leanness, energy, and better health by focusing on practical strategies for eating habits, meal timing, and food choices.

Key takeaways

• Eliminate or Limit Alcohol: Alcohol provides empty calories, negatively impacts health, and is prioritized by the body for burning off before fat.
• Fasting Before Sleep: Avoid eating 3-5 hours before bed to improve sleep quality and aid digestion.
• Japanese 80% Rule (Harachi Bun): Eat until 80% full to support digestion, weight management, and longevity.
• Mindful Eating: Chew food thoroughly and eat slowly to improve digestion and allow satiety signals to reach the brain, reducing overeating.
• Hydration Strategy: Drink water before and after meals to feel fuller, but avoid drinking water with meals as it may increase eating speed.
• Diet as a Ratio: Focus on consuming 80-90% of calories from whole, unprocessed foods, allowing for 20% of flexibility.
• Strategic Snacking: Replace unhealthy snacks with raw vegetables to test true hunger and make healthier choices readily available.
• Portion Control Visuals: Use smaller plates and blue plates (which can subconsciously reduce appetite) to manage calorie intake.
• Pre-Meal Boosts: Consider drinking a protein shake or broth before a meal to increase fullness and reduce overall calorie consumption.
• Post-Meal Movement: Engage in light activity like walking or squats after eating to improve blood sugar control, digestion, and nutrient utilization.