Serve to Win

1. Gluten Sensitivity: The Hidden Culprit Behind Health Issues

As many as one in five people may have some degree of gluten intolerance, although that number is hard to pin down, because symptoms can range from mild to severe, and often strike several hours after we've eaten it.

Gluten intolerance is widespread. Many people suffer from gluten sensitivity without realizing it, experiencing symptoms such as bloating, fatigue, and brain fog. These symptoms can manifest hours after consuming gluten, making it difficult to identify the cause. Gluten, a protein found in wheat, barley, and rye, is present in many common foods, including:

• Bread, pasta, and baked goods
• Cereals and crackers
• Many processed foods and sauces

Hidden sources of gluten can be found in unexpected places:

• Salad dressings
• Soy sauce
• Medications and supplements
• Cosmetics like lipstick and lip balm

2. The Power of Eliminating Gluten and Dairy

"Two weeks," he said. "You give it up for fourteen days, and then you call me."

A two-week elimination diet can reveal the impact of gluten and dairy on your health. By removing these foods from your diet for a short period, you can observe significant changes in your energy levels, mental clarity, and physical performance. After the elimination period, reintroduce these foods one at a time to identify any adverse reactions.

Benefits of eliminating gluten and dairy may include:

• Weight loss
• Improved digestion
• Increased energy
• Better mental focus
• Reduced inflammation

It's important to note that while eliminating gluten and dairy can be beneficial for many, it's not necessary for everyone. Listen to your body and consult with a healthcare professional to determine the best approach for your individual needs.

3. Mindful Eating: Slow Down and Listen to Your Body

When I sit down to eat, I don't watch TV. I don't check emails, send texts, talk on the phone, or engage in heavy conversations.

Practice mindful eating by focusing on your food and the act of eating. This approach allows you to better understand your body's signals and improve digestion. By eating slowly and consciously, you can:

• Enhance nutrient absorption
• Improve satiety and prevent overeating
• Reduce stress and promote relaxation
• Develop a healthier relationship with food

To incorporate mindful eating into your routine:

• Eliminate distractions during meals
• Chew your food thoroughly
• Pay attention to flavors, textures, and aromas
• Express gratitude for your food

4. Quality Over Quantity: Choose Nutrient-Dense, Organic Foods

I try to eat foods that are organic, natural, and as unprocessed as possible. The energy you get from these foods is cleaner, and therefore the digestive process is faster.

Prioritize high-quality, organic foods to optimize your nutrition and overall health. Focus on consuming whole, unprocessed foods that provide essential nutrients and support your body's functions. By choosing quality over quantity, you can:

• Improve nutrient intake
• Reduce exposure to pesticides and harmful chemicals
• Support sustainable farming practices
• Enhance overall well-being

Key food choices to emphasize:

• Organic fruits and vegetables
• Grass-fed, free-range meats
• Wild-caught fish
• Gluten-free grains like quinoa and brown rice
• Nuts and seeds
• Healthy oils (olive oil, coconut oil, avocado oil)

5. Balancing Carbohydrates and Proteins Throughout the Day

During the day, I want my body to be as energized as possible. I don't want it taking time from its busy schedule of training to do something else, even if that task is important.

Strategically time your nutrient intake to support your body's energy needs and recovery processes. By consuming carbohydrates earlier in the day and focusing on proteins later, you can optimize your body's performance and recovery.

Nutrient timing strategy:

• Morning and early afternoon: Emphasize carbohydrates for energy
  • Gluten-free oatmeal, fruits, gluten-free pasta
• Evening: Focus on proteins for recovery and repair
  • Lean meats, fish, eggs, legumes

This approach helps maintain steady energy levels throughout the day and supports muscle recovery and growth during rest periods.

6. The Importance of Proper Hydration and Sleep

I treat sleep with as much respect as I treat food, or my training schedule, or my rivals. It's that important.

Prioritize hydration and sleep as crucial components of your overall health and performance. Adequate hydration supports bodily functions, while quality sleep is essential for recovery, mental clarity, and physical performance.

Hydration tips:

• Drink room-temperature water throughout the day
• Avoid ice water, which can slow digestion
• Consider natural electrolyte sources like coconut water

Sleep optimization strategies:

• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Limit caffeine and alcohol intake
• Use blackout curtains or an eye mask to block light
• Consider melatonin supplements for jet lag or sleep disturbances

7. Mental Focus and Stress Management Techniques

Psychologists call it "mindfulness." It's a form of meditation where, instead of trying to silence your mind or find "inner peace," you allow and accept your thoughts as they come, objectively, without judging them, while being mindful of the moment in real time.

Incorporate mindfulness practices to improve mental focus and manage stress. Regular mindfulness meditation can help you stay present, reduce negative thoughts, and enhance overall well-being.

Benefits of mindfulness:

• Improved focus and concentration
• Reduced stress and anxiety
• Enhanced emotional regulation
• Better decision-making skills

Mindfulness techniques to try:

• Daily meditation practice (start with 5-15 minutes)
• Mindful breathing exercises
• Body scan meditation
• Mindful walking or eating

8. Dynamic Stretching and Foam Rolling for Recovery

To me, "real" or "true" flexibility isn't whether I can reach down and touch my toes (though I can). It's not about being a contortionist. It's about whether my body can execute the movements I need to win.

Incorporate dynamic stretching and foam rolling into your fitness routine to improve flexibility, prevent injuries, and enhance recovery. These techniques help prepare your body for physical activity and promote better overall movement.

Dynamic stretching exercises:

• Jumping jacks
• Walking high knees
• Lunges with side bends
• Inchworms

Foam rolling benefits:

• Improved flexibility and range of motion
• Reduced muscle soreness and tension
• Enhanced blood flow and circulation
• Faster recovery between workouts

9. The Value of Open-Mindedness in Diet and Life

Life is a work in progress, but progress happens only if you are open minded and open hearted. If you're not, then you can be easily manipulated.

Cultivate an open mind to discover new approaches to health, nutrition, and personal growth. By remaining receptive to new ideas and experiences, you can continually improve your well-being and adapt to changing circumstances.

Benefits of open-mindedness:

• Increased learning and personal growth
• Better problem-solving skills
• Enhanced creativity and innovation
• Improved relationships and communication

Strategies for cultivating open-mindedness:

• Seek out diverse perspectives and experiences
• Question your assumptions and beliefs
• Practice active listening
• Embrace curiosity and a willingness to learn

10. Building a Support System for Success

I think of the people around me as family (and some literally are), and we think of our relationships as friendships first, professional partnerships afterward.

Surround yourself with a supportive network of friends, family, and professionals who share your values and goals. A strong support system can provide motivation, accountability, and guidance as you work towards improving your health and achieving your goals.

Key elements of a supportive network:

• Trusted friends and family members
• Knowledgeable healthcare professionals
• Mentors or coaches in your field of interest
• Like-minded individuals pursuing similar goals

Benefits of a strong support system:

• Emotional support during challenges
• Shared knowledge and resources
• Accountability for maintaining healthy habits
• Increased motivation and inspiration

Last updated: January 24, 2025