What, how and why I choose food

I’m not a fan of faddy diets but my eating follows three guidelines – NOT rules (I bend them all the time). I try to avoid Ultra Processed Food when not on the bike; I have monitored my glucose response to different foods and I try to eat to flatten any spikes; some days of the week I eat within a ten hour window, so called ‘Time Restricted Eating’. See what you think and one or more ideas might work for you. Nutrition is staggeringly controversial – I expect A LOT of push-back to this video, which is fine, so long as it’s constructive and polite.

Full series ▶︎ https://tinyurl.com/OlderAthleteVideos
I do NOT have all the answers. The first videos will feature on what I currently do – food, strength, aerobic conditioning. Then I’ll visit experts and try to improve. What works for me might not work for you.

FURTHER READING / LISTENING ▶︎ https://tinyurl.com/OlderAthlete
OR ▶︎ https://tinyurl.com/OlderAthleteLinks

SUPPORT
Join the Crew ▶︎ https://www.youtube.com/channel/UCuSEN52fnqKmD99JkfexTGA/join
Buy me a Kofi ▶︎ https://ko-fi.com/sunartmedia

FOLLOW
Instagram ▶︎ https://www.instagram.com/always_another_adventure/
Facebook ▶︎ https://www.facebook.com/AlwaysAnotherAdventure
Maps & rides on Komoot ▶︎ https://www.komoot.com/user/alwaysanotheradventure
Strava ▶︎ https://www.strava.com/athletes/1231296

MY CYCLING & BIKEPACKING KIT (incl GLASSES) ▶︎ https://tinyurl.com/mycyclingkit
MY VIDEO KIT ▶︎ https://tinyurl.com/myvideokit
COMPLIANCE ▶︎ https://tinyurl.com/AAA-brands

Eat more protein and reduce your calorie intake that’s the usual advice given to older athletes for me there’s much more to it than that and I’m going to explain why in this Video I’ll talk about what I eat and in particular when I eat it and the three aspects to this time restricted eating that is eating all your food within a set number of hours in my case 10 hours blood glucose control and why that is particularly important for the older

Athlete and first the type of food I do my best to avoid supermarkets are stuffed with ultr processed food I check the labels and if it contains anything I don’t have in a home kitchen then I try to resist buying it yogurt is a great example the unflavored ones appear to contain only

Milk although this isn’t an ingredients list it’s allergy advice the flavored version has to show ingredients and there is a whole cocktail I wouldn’t eat by contrast fermented food like kefir or sauerkraut or kimchi is superb because of its live bacteria brilliant for a microbiome low or full fat is more

Tricky it’s not clear whether the low fat contains emulsifiers to make it creamy full fat typically transports more vitamins so I go with it and limit how much I eat because you’ll find emulsifiers and thickeners everywhere when you start looking closely my rule is to avoid ultra-processed food as much

As possible except when on a big ride because then it’s convenient but day to-day UPF is Out glucose control follows on from food Choice our bodies are designed to store this simple carbohydrate if it drops to 40% we will die within 3 minutes but we are less evolved to shed glucose and too much of it causes inflammation and a whole host of unhealthy changes to our

Bodies it’s normal to see a blood glucose rise after eating your body then Works to bring it back to base level it should happen smoothly if you have a large spike it takes longer to return to normal and a big spike can be followed by a dip which you do not want this

Triggers sweating hunger irritability and fatigue it’s bad for your long-term Health it’s bad for your weight control it’s bad for your sleep a whole host of rotten stuff if your life is a series of spikes and dips then this long-term inflammation can undercut all your training it’s bad when you’re in your

40s it’s worse as you age The Telltale sign is needing a caffeine or sugar boost around 11:00 a.m. or 3:00 p.m. the chances are that indicates you’re on something of a glucose roller coaster now exercise does mitigate a lot of that it just gives the glucose somewhere to

Go into your muscles to use but for me flattening any kind of glucose curve is pretty much the foundation on which everything else is built previously I have fitted myself with A continuous glucose monitor as you by diabetics to control their serious condition for me it was just part of the

Zoey healthy eating program I could monitor my glucose response to different foods and work out what’s best for me it’ll be no surprise that a sugary breakfast cereal causes a massive unhealthy Spike but so did so-called healthy alternatives this expensive one from marks and Spencer produces the

Smallest glucose rise for me and their sourdough bread produces an even smaller rise than our local Baker sourdough that was a surprise as was porridge incidentally I always go organic because oats have been shown to trap a lot of pesticides turns out porridge makes my

Glucose rise quickly but not if I eat a handful of almonds first the fiber and protein slow glucose absorption and secondly I’ll eat it before I go out on a long ride or run and then the energy in this has somewhere to go it goes into the exercise

This principle applies to lunch and dinner too movement after every meal is important to control Glucose I do not follow Tim restricted eating every day but on three or four each week I aim to eat within a 10hour window it’s a way of limiting your calorific intake with an additional benefit when you stop eating your body goes into a different state you can look

Up the science around autophagy but I’ve heard it described as the cleanup crew comes in they start repairing all sorts of things from your microbiome to your cells all the accumulated damage and at our age the cleanup crew needs all the time they can get because we have

Accumulated quite a lot of damage in our years typically a couple of early morning low intensity turbo sessions are done fasted I’ll eat first if I’m planning something more intense I’ll explain more in the next video the main benefit is having less time to eat so in

Theory I eat less provided I don’t binge but I have to make sure I get enough protein this is what I’ve found firstly most days I’m more than happy to just have a black coffee before halfast 10 I don’t feel ravenous if I am hungry or if

I’m doing a longer ride or run I’ll just eat that day you know Life’s For Living secondly limited time means I can only put down so much food breakfast 10:30 lunch around 2:30 dinner at halfast 6 done by half 8 that timetable works for me but I stress this applies to normal

Days around the house writing or editing it does not apply to long days on the bike then sugar is my friend I’ll eat anything and everything I can get my hands on in the next video my menu plan for a typical day breakfast lunch and a whole collection of recipes for

Dinner after that it’s strength training I’ll describe what I do and why I need to improve my form then it’s a mix of training for aerobic efficiency and capacity mostly on the bike Please Subscribe not to miss any of that and also the adventure cycling videos that I

Hope to find time to make too I’ll see you again next time bye-bye