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8 Lessons From 20 Years Of Diets

Matthew Fried

Aug 9

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In my 20s I was fat.

I ate the S.A.D. diet: pizza, pasta, fast food, & takeout in excess.

At 45, I'm in the top 5% of fit people my age and younger.

Below I’ll share 8 lessons I've learned about dieting.

In 2007 I did Robb Wolf's 30 day Paleo Challenge.

I removed all gluten, dairy, alcohol, & processed foods.

I cooked every meal for the entire month.

This was a HUGE change from where I was.

I shopped for foods I'd never eaten before.

I tried like hell to follow all of the recipes.

They didn't all go well; I burned & tossed dishes in the garbage.

But I learned a few important lessons:

Lesson 1: You Must Plan & Prepare.

Eating healthy food all week long is hard.

But if you plan your shopping and prep in advance, you can do it.

Never cook 1 meal at a time; that's 20+ hours per week.

You can batch cook for the whole week in 6 hours!

Lesson 2: Yes, You Can Cook.

You don't need to be a Chef to cook healthy.

You just need patience and persistence.

With practice, basic cooking skills become natural - and you won't need to follow recipes.

Lesson 3: The Power of 'Via Negativa'

As Nassim Taleb teaches, you gain a lot by removing things.

When you remove all the junk you will gain energy & knowledge about which foods make you feel terrible. You will think more clearly.

Plus, you will lose a ton of body fat.

Lesson 4: Whole Foods Satisfy You

When you add in adequate whole, less processed foods you will 'crowd out' the desire for junk food and empty calories.

Snickers do NOT satisfy you.

My first diet taught me what it felt like to be fully satiated.

Lesson 5: Fluid Balance > Fat Loss

Most people don't how many ounces of water they drink per day.

It's not enough.

Every cell and process (including metabolism) in the body depends on water.

Hydrate well for 7 days in a row get yourself a quick win.

Lesson 6: Protein Is 'King' For Fat Loss

For many reasons which Alan Aragon explains in great detail, it's very important to nail your protein.

You can do this without using a food scale.

(At the end of this email I'll talk about personalization.)

Lesson 7: Eat 2 Fruits Per Day

90% of people don't eat enough fruit.

Despite what people like the ‘Glucose Goddess’ may lead you to believe, fruit will not kill you.

Eating 2 fruits per day is easy and healthy.

Lesson 8: Eat 2 Vegetables Per Day

90% of people don't eat enough vegetables.

Sorry Dr. Paul Saladino, but most people should be eating vegetables.

When you do you'll be adding quality fiber, nutrients, & satiety - with less calories.

Since 2007 I've done other diets and coach hundreds of people.

I 𝘥𝘰𝘯'𝘵 recommend doing a short, intense, complex diet.

Only 5% of people execute diet plans 100%, in my experience.

No 1 diet works for everyone, but 1 thing works for everyone:

➔ 𝗙𝗹𝗲𝘅𝗶𝗯𝗶𝗹𝗶𝘁𝘆.

Inside my Fit Over 40 community, I will help you personalize your diet plan so that it is completely flexible for your life.

And right now, I have a special lifetime offer for the first few people who join.

⚡️ Coach Matt

You’re invited to take a free 7-day tour of my group coaching community: Fit Over 40. What’s inside? Weekly calls; support from me & awesome members; nutrition courses & resources; training plans; personalized correction videos …. everything you need to lose unwanted body fat, improve mobility, build strength, & ditch dieting … in a way that actually fits into your life.