6 Small Diet Changes That Saved Our Running Life
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- Sometimes it's the smallest changes that make the biggest differences. It's like that with our diet! We haven't overhauled anything but we're confident that these 6 small diet changes will have a big impact on our running and our lives!
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Don't look at your phone for 45 minutes.
Me watching this video first thing when I wake up: ooops...😊
Ha ha oops 😬
One thing for eating until full is to also be aware of how fast you eat. I eat way too quickly and then end up eating past full into over full because my brain hasn't caught up with my stomach.
I’m exactly the same. Quick eating is dangerous 😂
That is me for sure😂
I made the “wait for coffee” for 2 hours adjustment recently as well. An absolute game changer.
Tips for people who live in places where there is no sunlight in the mornings most of the year?
I’m thai, living in Bangkok and grew up playing team sports and adoring all my P.E teachers at school. I’ve just discovered the world of running this year and absolutely loving it. So just wanted to drop by to say you guys are a beautiful couple, such a good team, always supporting each other and having a laugh. I looooove your content. Keep up the amazing work guys!! ♥️
Yup I’ve always said running starts in the kitchen 😊
Discipline equals freedom is so true. It sounds counterintuitive but doing what you know you ought to be doing actually makes you happy , and who doesn’t want to be happy 😃 🏃♂️
So true. Happy is the life for us 😊
"My strengh is knowing where I'm weak" What an awesome line!! Great video, thank you for all the advise.
Loved the video! I noticed for the delaying caffeine intake you were saying that it's melatonin that is in your system upon waking and that caffeine temporarily blocks it out, but it's actually leftover adenosine and not melatonin. :)
If you increase fat and protein you will increase the satiety signal. It is hard to overeat beef/steak/sausages/roast chicken etc. Whereas it is easy to overeat rice, potatoes, biscuits, bread ...
Just paused the video to type this as what you just said has struck me so strongly. Our strength is knowing where we're weak. So deep, so meaningful and so true.
The first point is the most important thing I ever learned about the human body. It’s a life changer for me. It’s like “do you want to be tired for half the day or not?”
I never changed something with such a dramatic effect. Can’t recommend it enough. 👍🏻
Wow the comments here really suggest it should be tried out. My mornings are pretty simple from an intake stand point. Wake up, large glass of water, omega 3 and then a coffee to get everything started - Really enjoy that morning coffee, but would also enjoy more energy in the morning :)
Yep, total game changer for me too!! I was genuinely getting so tired at around 10am every morning and lessons were getting harder to teach with low energy. Hasn’t happened a single day since I changed!! Energy all day. Mind blowing.
@@DeeKay1911 by skipping or delaying the coffee for an hour or so you don’t get more energy in the morning hours but 4-6h later you’ll still have energy and don’t experience a down. So you don’t have to compensate with even more coffee.
@@ThisMessyHappy I usually kept delaying my down with drinking more and more coffee, I was “that guy” in the office. But after 8h of essential taking stimulant drugs at the office I went home and felt like I could go right into bed.
Great tips guys. Very new to running at 53 years of age ( 3k to 5k 4 times a week) Planning half marathon later in the year with my daughter. Your vids are helping . Thanks for sharing
Welcome to the running community! I returned back to running at 49 after maybe 10 yrs of inactive lifestyle. Like you, I'm 53 now and haven't stop running since 49. And yes, Ben and Mary are just such inspirational couple that motivated people through their videos.
All the best to your HM with your daughter!
I’m exactly like you when it comes to snacking and portion control Ben. Doesn’t matter how much I run, if I don’t get a handle on these two things then I don’t lose weight. And I do have those spikes. I’ve recently run my first ever 2 marathons and managed to gain weight 😂
You guys put up some of the best and most informative videos. I've improved so many aspects of my running and overall fitness, putting your advice in practice. Much thanks. Keep up the great work!
Some seriously good tips here, the coffee and sunlight especially. Think I know why I always feel rubbish at Parkrun now! Will give this some serious thought. Your dogs are just adorable too!! Thanks so much for the content, much love x
So happy i found this channel. training for an ultra atm and the snack cravings are killing me!!!
Thankupuguys for being so consistent and motivating 😊
Listening to my body re when it’s hungry or full is definitely something I need to work on.
GREAT VIDEO, lot's of great tips I need to put into my life
thank you for the awesome advise❤❤❤❤
Recently came across your channel and i have to say, this video is top notch. I only really starting my running journey after dipping my toe in and out for years… but i finally want to go all in. I’m 37, overweight (but losing weight) and love the gym and recently completed my first Hyrox and National 3 Peaks Challenge in the UK. But the more running i do, the more it excites me to see where my fitness journey might go next. Keep up the great work and videos 🎉
One of the most interesting videos I've seen. I'll try the coffee and snack method for sure. Thanks😊
The delayed coffee thing is really interesting ... Might have to try that. I've just 43 turned, was always slim (though not really athletic), but suddenly earlier this year I found myself with a beer belly (although I hardly drink alcohol). So, cutting out sweet snacks (or at least trying to), smaller portions for dinner (not second helpings and eating 'till you're stuffed), no desserts in the evening .... It all seems to help. That, and starting to run again of course :)
Honestly try it and let me know what you think. Total game changer for us! 👍🏻🤟🏼😊
You got a 'beer belly' because you ate trash. DYOR on some of this. You might come to different conclusions.
@@ThisMessyHappy Been doing it for a week. I've been sleeping really bad recently, so observations might not be accurate, but I do believe that I feel a bit sharper/fresher during the day, don't have these big energy dips in the afternoon anymore.
Apart from that, been watching your channel a lot recently, for inspiration in my "starting to run again" adventure. Just had my first race this weekend, just a 5 km trail run, but was really happy with my performance, much better than expected, really enjoyed myself, and I'm sure i've picked up two or three tips in your videos that contributed to this success! ;) So thanks for that!
That’s me 100% I’m making those 6 changes starting now, cheers so much 👍🏃♂️
Enjoyed this, going to give the no coffee for the first part of the morning a go and get some direct sunlight.
An ideal pointer to indicate that a morning run without tea or coffee beforehand potentially gets us out in morning sun and delays that initial caffeine intake. No wonder we perform better. It makes sense doesnt it?
Love this! Going to try this regime. I gave up booze a couple of months ago and that’s already helping me.
These kind of videos that no one talks about in other channels, thanks alot 😅
Great summary of small changes that can have a great impact! The coffee thing I read a while ago as well, though the argument was you have enough energy after waking up for a couple hours. Drinking coffee too eraly destroys the natural balance. It goes in a similar direction. Since then I kept the rule no coffee before 9am and not before 2-3 hour after waking up.
I am absolutely going to try the caffeine delay thing. A tip for you on portion size. Eat half of what's on your plate. Assess where you're at satiety-wise. If you're still hungry, eat of half of what's left and re-asses. Also, use a smaller plate. The size of dinner plates over the last decades has increased. I have side plates in my house that are the size of the dinner plates my parents had. Good luck!
Siting here with my (first thing in the) morning coffee... going to try delaying it as I really do have a big mid-morning energy slump.
A bit over a year ago we finally started properly implementing diet discipline after working with our PT for a while and her slowly changing our mindset. We went for a 4-day weekend of treats with an occasional takeout "mid-week" due to tiredness and bad planning. Now Friday is still treat takeout and Saturday will be a "fancy" home-cooked dinner but we have balanced, high quality food 6 out of 7 nights. Our breakfast and lunches are high-protein, low fat and processed sugars.
Weight is fully in control and most of the opportunities to make poor choices is gone - we have a fairly static set of tasty meals we cycle through and go shopping with a plan and a list!
ok its official I'm hooked on your channel!
Woke up at 6, started with lemon water and will implement first coffee 90 minutes upon waking. I did come across this information before on many talks from Andrew Hubermann and did switch to decaf for a while. Will report back will later update in future.
This is why I always have my coffee after my morning exercise - or at least an hour after waking. Also I think cortisol is higher when you wake so it's best to let it go down before a coffee, which can raise it. Love those salted broad beans!
Your little porch looks so cute and cozy for your morning breakfast. 😊🌞
On to most of those already as of 6 months ago. Little changes that have made a big difference for me. Last one of those for me to try is the first one but it'll also be the hardest. I love my coffee and my phone first thing in the morning. Thanks guys.
Thanks Mark. Yes phone was hard for us too but it is making such a tremendous difference. Glad you’re on it too 😊
I like the caffeine advise. Unfortunately my day begins at 3 or 3:30 am. I will either go for a run or do strength training. I do wait for the caffeine, usually around 5:20 am is when I have my coffee.
Thank you for sharing. You guys ROCK 💪🏽
That’s all good. You delayed it long enough. I’m sure it still works even without direct daylight 😊
Thanks guys! Fun video to watch.. was at a function yesterday.. (military Appreciation Day in the US) I've been a firm believer that every little bit counts.. I'm a heavy caffeine addict so I will give a go with that tip about the "delay".. ☕️ ☕️
It’s honestly so effective!! Let me know how you get on 😊
Lovely video. Just came at the right time when I was looking for dietary changes to make in my routine both for losing weight and improving my running performance.
Good stuff. Let me know how it goes 😊
Thanks 😊, I do parkrun and zwift cycling.
i have passed the waiting to drink morning coffee on to my partner, she is going to give it a go! I am in my second week of no caffeine ( im not a coffee drinker) i have upped my water intake alot and have noticed the difference...
These people are amazing
OMG. This is why I have felt so much more energetic recently! I have been running to work 3x a week, meaning I pack clothes in my running vest in the evening, just get dressed and run 40-50min depending on pace, take a shower, get dressed etc for another 30min, then get up to the office floor and after setting up only get coffee with breakfast.
Boom! There’s your answer right there! The twin pillars of morning exercise and delayed caffeine. All you need to add now is ice bath and you’ll be on the moon 😂
@@ThisMessyHappy also, on the topic of food, I think we Finns are lucky because we are brought up in culture where proper lunch is a norm. Even in working life we generally have good lunch restaurants quite a lot around. I work for a big company so for us it's downstairs just like at school. And it's a buffet style with a proper fresh greens section. So I as a woman of 60-some kg eat A LOT compared to others, but my plate is 60-70% greens (50% taught at school) and the warm food with proteins and carbs is whatever looks best or what I can eat that day. Quite often it ends up being vegetarian, but I don't really stress about it.
I started with 2 meals a week vegetarian and have evolved to most lunches. I pack taco bowls, rice with bell peppers and black or refried beans. I also found a lentil vegetable soup thats my back up plan instead of getting take out. There is still a chicken tortilla soup in my rotation.
The hungry vs full balance I'm working on because I feel hungry often. For me it's do I have some of the leftovers from dinner vs a snack like popcorn later if I'm still hungry. Depends on the day!
I relate to you guys at so many levels. Not only are my running mentors I also loved in South East Asia (I am not a teacher) and my daughters studies at the British school in Manila. When I see you running through your village it reminds me of the gated community we lived in Manila. I used to call it the gentrified ghetto!! My dietary challenges (and adjustments) are very similar. Love your content and dry English humor
Ahhh thanks so much. Very kind words and very nice of you to say 😊 manilla is totally on our hit list to visit 🤟🏼
@@ThisMessyHappy just read my comment and my grammar was atrocious. Manila is a concrete jungle. No different to a typical big Asian city like Jakarta, Saigon or Bangkok. To experience Philippines you want to get out to the islands or small cities like Baguio, Segada or Banaue in north Luzon. British School Manila is a great campus in Fort Bonefacio (an urban suburb of Manila) and pretty close to commercial business district.
Thanks for great content and keep it up
I used to measure my diet by my feeling of hunger and the portions I was used to eating.
This became a problem when I started to increase my running intensity/mileage. My heart rate sharply increased, I got tired quickly, my legs felt weaker.
As I was run in the morning, I took a look at my breakfast and previous dinner. Now I don't need to eat much at breakfast, but getting some more carbs the previous night fixed my issue.
Great stuff. It’s all personal at the end of the day 😊
At 2:15 where did Mary get those sunglasses? They're so pretty and suit her so well! 😀
You guys would really be interested in Eric Orton's two week reset. It alligns almost perfectly with what you are doing and might jump your progress forward.
Oooh I’ll look this up. Thanks 😊
Brilliant as always! The coffee tip is great. I heard Dr Michael Bruess ("America's Sleep Dr") talk about the 90 minute thing and his suggestion is that by waiting 90 mins in the morning that you sleep better that night.
In a great book called "why calories don't count" by Dr Gilles Yeo, the dr speaks about getting takeaway only in Fridays and in having 2-3 Vegetarian dinners a week.
Finally - lets get some of that beauiful race gear in Canada! the singlets are gorgeous
Ha ha I’m working on international shipping for sure 😊 thanks so much and for the wise words 😊
Nice to see guys. The snacking point about simply not keeping them in your environment is a huge step!
On your first point though, what if you don’t like coffee / caffeinated drinks? I can’t stand it, along with fizzy stuff, and only drink herbal tea or water…
Well that’s an interesting one! I would say life is probably better without caffeine than with so you’re one step ahead. The big key is direct daylight and no phones as well 👍🏻😊
Yep, I never used to pay any attention to how much I was eating until my 40’s, it starts to catch up even with exercise.
Oh wow. The no caffeine for 90 mins would be a struggle for me..but I am going to research this
See how it goes, Suzie! It’s honestly a huge game changer for us 🤯😂
The delayed coffee hack is genius, thank you! Out of curiosity, where did you hear about this?
My favorite snack is canned tuna with Louisiana Hot Sauce. Eaten standing up like a savage.
I wish I drank coffee 😂but some great tips. My downfall is chocolate, which I keep buying although I know I shouldn't (my excuse is that it's my only vice). Inspired now to really look at sugar intake in general. Thanks for another great video!
I usually have the first coffee before the run. The 2nd cup at work, roughly 2~3 hr later.
I just look forward to that first cup of coffee in the first 30 minutes so much 🤪 but I do walk my dog outside for 15-20 min first thing in the morning
Gonna try the caffeine tip thanks
That delayed caffeine intake was interesting.
Now I'm wondering about something totally different and that is why doing the slow run for over 3 hours and less often then running 1:20 every day. I'm talking about the mental side. Especially the day after mood is on top.
fascinating about the melatonin !! Thanks!
You’re welcome. Just passing on the learnings 😊
My diet journey started kind of backwards from this. In October I was "skinny unfit", and not eating breakfast (just a coffee) rarely lunch and then binge eating a massive dinner and snacks at night. After taking up running again, I now eat breakfast, lunch, planned (ish) snacks and dinner in fairly reasonable portions and I'm driven to eat seemingly all the time! (Constantly hungry!). But my activity levels are through the roof (compared to where I was - around 10km a day of running and walking combined) and I've even lost a couple of kg (I didn't look unfit at the start - but I was!). Now I'm eating normally, I can start to make what I eat align with better choices!
I had to stop drinking coffee - the tiredness and anxiety was every single day and usually all day. Sleep was not good - still working on waking up refreshed. I was too reliant on caffeine for many things - my runs shouldn't HAVE to be fueled by any caffeine - I'm over caffeine via coffee/pre-workout. Green tea for now. I don't drink soda so I'm good there.
I will start to get outside for my morning water after waking up. I like to drink my green tea while I walk/work (stand-up desk/under the desk treadmill)...gets things moving 💩 I'm trying to eat more veggies to help my overall health too - I've been lacking there 🫣
I'll probably always use a food scale - eating serving sizes not only helps my diet (way of eating - not ON a diet) but also my pocketbook! I am trying to lower my weight/bodyfat so I'll eventually stop tracking. The practice of eating serving sizes with good quality foods (my standard lol) will hopefully set me up for when I stop tracking. Cutting out a lot of high calorie/general junk (heavily processed) foods also helps find variety in foods I might not have ever tried.
I also like tracking what I eat the night before...with my current way of eating I can easily switch out something of equal value if I decide I'm not in the mood for what I tracked.
I managed to gain a lot of weight I lost when I stopped being mindful of my food/serving sizes and basically stopped moving my body. I hope this time I do better for myself - my mind and body (mental and physical health) deserve it.
Another thing I've done better with is having meals/snacks randomly that aren't my normal because of getting together with people or something out of my general control. My home is stocked with the usual suspects, worrying about or not eating with others because it doesn't always fit my way of eating doesn't mess with my way of life anymore.
Understand the sunlight and delaying caffeine intake but what should I do if you get up and run first thing in the dark. Is it ok in this circumstance?
I have it exacetly like that.
If there are ANY snacks in my appartment, I eat it.
Not just a little day by day. I eat ALL at once, and then feel kindda sick for a couple of hours after...
So I cannot have any of that around!
Ha ha I know your pain 😂
Ok, no one can resist double coated Tim tams!!!
They are AMAZING! 😂🤤
This is unrelated to diet, but what kind of sunscreen do you both use and how do you reapply on those long runs?
Does the rule on getting up and going outside apply in winter? Before sunrise?
Try wearing a glucose monitor for 14 days. You might learn, that glucose spikes aren’t caused by “treats” alone. Potatoes, rice, noodles are just as bad as couple of cookies. You can modulate the spike by adding fat and/or protein, but the glycemic load is the same, resulting in elevated insulin. Over time, we tend to get less sensitive to insulin, resulting in higher insulin secretion. Increasing insulin insensitivity is most likely the cause for the idea, that your metabolism slows down as you age. Also called insulin resistance.
Carbs during or immediately after exercise aids in storing glycogen in the liver and muscles, with less insulin required.
I'm trying the coffee change now. Will report back!
Huberman protocol 👍💯. I also have zero will power with treats but wife is a baker and she & kids won’t keep the snacks out of the house so I occasionally pig out on chips (crisps), crackers, chocolate, cookies (biscuits), & cakes. It’s a real problem.😂😢
Very informative video. Thanks.
Question: Can I drink a decaf first thing in the morning? I assume, yes, I can, but I'm just looking for reinforcement. I need the flavor of coffee as soon as I get up.
Thanks again, I'll try to follow some of your tips, not the vegetarian thing, though 😂😂😂. Cheers
I have to run at 0400 so the sun isn’t out yet. I wonder if delaying caffeine and going for the run in the dark will still help flush the melatonin out compared to standing in the sunlight.
I’m a day sleeper and wake up at 1030pm most days. This gets me to the gym by midnight most days. I don’t normally see the Sun till I have lunch.
Arent you vitamin D deficient, owl?
This blows my mind. Not by choice though, right? A job of some sort?
@@ThisMessyHappy actually it is by choice. Going back to childhood I would get in trouble because I wouldn’t sleep at night. I’m one of those people that’s flipped by sleep phase. Almost every job I’ve ever had has been night work and now that I own my own business I set my own schedule and this is just what works for me.
I wake up at 1030, I’m at the gym by midnight for run and weights, I’m home by 315 and in the office by 0500 then work till 1pm and start my wind down.
Sun he says, me in northen Europe on Winter 😢
I'm very curious how you do in Thailand with a nut allergy because I'm also allergic to nuts. Is it hard to avoid contamination? Do restaurants etc accommodate?
I find using smaller plates helps with portion size.
That "salted broad beans" comment and facial expression had me lol'ing!
I've noticed good results by reducing to 1 cup of coffee and drinking it about 2 hrs or more after waking up. But it's hard for me to not look at a screen the first 1hr after waking up since I have virtual meetings since 6 am. I guess I have to wake up at 5 am then 😅
I personally don't believe in cheat meals, or one day a week I can eat all the crap I want, or similar. The disciplined in life is truly free! Cheat days may happen because of life, and that's fine, but planning them or even wanting them is a no for me. I feel best when I don't drink, don't eat anything coming from a package, just whole foods with limited red meat, fish is ok. I've not always been like this but that's one of the best changes I've made in life, not wanting, or needing bad food and I feel a lot better nowadays because of it.
Not pointing any fingers or anything, we are all in our personal journeys for better health and we all do that in different ways that suits us best.
Ben, you should try to add 95% or 100% dark chocolate to your daily diet.
I’m a huge chocolate fan myself and i think this is a better way to consume chocolate because they don’t have any “bad” sugars in them.
And it’s a happy food for your brain 😃
Its in the negatives Fahrenheit in the late fall where i live, so i may not be going out in the light right away lol maybe a vitamin d light?
I only took up running a month ago. I'm loving it, but I'm really hungry all the time. What's that about?
Watching this video on my phone whilst having my morning coffee, within an hour of waking up .... 😂 Oh no! 😅
Unfortunately the delayed coffee doesn’t work for me at all. I always have coffee about 3 hours after I get up, but it’s not working, I don’t feel the increased energy throughout the day, regardless of whether there is already daylight when I get up or not. I wish it worked though.
What do you think about ketosis and fat store for endurance rather than the constant replenishing sugar.
Hi Shelia, honestly speaking I’m not on board with it. But that’s just my personal opinion. You’d struggle to find any elite endurance athlete that follows the approach of low carb. There are a few but they are the exception rather than the rule. I know my body responds very well to carbs and for me, the truth it, you cannot just stop your body needing glucose as a fuel at higher intensity or running up hills etc. so to not have adequate glucose from carbs (as energy from fat stores is slower and more complicated process) I feel like I’d be asking for trouble if I ever want to do anything above easy exercise. Just my thoughts though.
How would I go about the caffeine tip if I have to do my harder workouts first thing in the morning, and like to use caffeine to optimize performance for them? I often only have 30-45 mins from waking up before I start the session…
Just wondering if that means you ease into this delayed caffeine in a stepwise approach by starting the morning with decaf coffee??
Does the rule on no phones in the morning apply to tv too?
I'm slurping coffee, 24/7! 😋
What is mary’s brand of sunglasses?
Thank you so much ben! This was real help! But I am a bit confused about this sugar consumption stuff, When I first started running I completely cut sugar off my diet... and my muscles were tired, and damaged, and Kept getting injured... A lot! And a lot of runners like: ben Felton, Phily bowden, and of course... the goat kipchoge, all consume a lot of sugar and carbs,(kipchoge takes 3 spoons of sugar in every mug of tea he has!) and my body felt good when I took more sugar and carbs, also from gels! so how much should I take? Thanks!
Kenyans drink Fanta according to Durianrider.
@@dimitar297 WHAT?!
Yes I guess I’m not advocating removing sugar. Just sugar at the right time. As in, what’s the point in eating a chocolate biscuit hours before I train. I’ll just get the sugar high then low. But if I’m feeling low and about to train… then biscuit it is 😊
@@ThisMessyHappy Thank you so much! I wish you best of luck in your next race!🙏
where are you guys based? looks like the Philippines.
Im watching this video from my phone within 10 minutes of waking up and having a coffee. Guess I failed today. As for diet i don't eat breakfast, run fasted, no sugar or processed carbs or seed olis.
But do you drink your coffee before or after your run?
when I starve myself for weeks I run better but it isn't sustainable because I love eating LOTS of food. (My definition of starving is basically breaking even each day with resting expenditure)
Huge amounts of sugar!!! Is it really healthy?
Does it apply to tea as well as coffee guys?????
I don't drink coffee at all and I feel so strange in this coffee lovers world. My food is incredibly boring, because I eat to live, not live to eat and that helps with running as well.
Buying smaller or using smaller plates helps.. :)
So very true 😊