Where Are My FUCKING Abs?!?

Haiiii! I'll go ahead and assume you workout 5 days a week, bought new Old Navy yoga pants and your abs still aren't shaping up. That sounds like an out right crime, but I know the struggle. *insert joggers for yoga pants*

If you're putting in the goddamn work, you should be seeing results. If you feel fluffy, have digestive issues, or your stomach is just where you store your weight, we need to refine some shit.  9/10 humans eat like shit. We over-drink, eat gluten like it's going out of style, and consume caffeine like oxygen. Let's dial this shit in and restore your gut health that is needed to reduce your body fat, increase energy, improve mood, and rid brain fog. 

 

Stop Eating Shitty Shit

I felt that eye roll. I know diet is is an obvious fitness principle, but it is often overlooked and we settle with the build up of gunk in our engine. Without strong intestines, you won't fully absorb the nutrients you ingest. So all those vitamins, protein, and vegetables you're eating to lose weight won't go very far if you have a permeable stomach. Let's look at three areas of your diet that will improve your gut health.

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Inflammation/Digestion

 Most of us only digest about 25% of our nutrients because our gut is so fucked up full of gluten, sugar, and intolerances. I know you hate hearing the preaching of "I have so much more energy now that I'm gluten-free or dairy-free." But that shit holds weight. Trust me on this one. 

Individually, we all have certain foods that work well with us and those that don't. Try cutting out gluten/wheat for a week and see if your acne clears up, your focus sharpens, your clarity increases, and your stomach flattens out. Just try it and stop bitching about how much you like that Oreo Parfait from Whole Foods (guilty).

Apply: Eliminate inflammatory foods such as gluten, dairy, foods high in sugar, processed carbohydrates, alcohol, and artificial sweeteners...and alcohol. Yup, your gut doesn't like that shit. 

 

 Protein

 Protein makes up almost every cell in your body. Contrary to popular belief, you won't become a she-hulk from eating protein. It actually supports muscle tone, promotes fat burning hormones, and takes calories to digest. 

The key is to eating protein is to watch the quality and get enough quantity in one sitting. Fish, egg whites, vegetable protein, and soy are sources of protein, but have a low amino acid profile. Those are the little guys that build your muscle. When you eat proteins rich in amino acids, such as Whey/Beef Protein, chicken, whole egg (you can add in some egg whites), turkey, and lean red meat, you stimulate muscle synthesis which is the key to being toned and muscular. 

For my plant-based athletes, look at your plant based protein powder to ensure each serving has at least 2.5g of leucine in it (amino acid responsibility for muscle synthesis.) I recommend reaching for sources such as beans and rice, quinoa, broccoli, and tempeh. Just be sure to add in a good quality BCAA at least once a day to ensure you're getting enough amino acids. 

Apply : Eat a minimum of 30g of a good quality protein every 4 hours to ensure proper muscle synthesis and optimal nutrient loading. For more plant-based meals, refer here. 

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Hormones

 Hormones are the shit that tell your body how it should respond to food, the environment, and your life. It is vital we keep hormone health in mind when looking to improve function and body composition. 

Most athletes/competitors drift into the land of very low fat diets because fat is higher in calories. What they don't realize is a restricted low-fat diet will produce hormone imbalances overtime. Symptoms of this include feeling "hangry", irritable, moody, tired, or needing food right after you ate. This is because poor quality carbohydrates spike the blood sugar and cause a short fueled response. 

Apply : Fix up your plate with unlimited vegetables, good amount of healthy fats, quality source protein and limit processed carbohydrates and sugar intake to stabilize blood sugar and insulin levels.  

Bottom Line

Sooooo, you have all this information, now what?

Cut the bullshit foods and fill your plate with good quality, nutrient dense vegetables, grass-fed protein, and healthy fats.

If you want to go a step further, start my 30-Day Gut Reset to nail the exact foods causing you inflammation. We get all sciency in this four phase reset. Check it out here if you want to stop feeling like shit. 

xx Coach MoMo

Morgan Olson