Tips to optimize a low carb lifestyle as an athlete/avid exerciser with special digestive needs:
▫️For my carnivore low carb’ers:
1.) Just get adapted-eat meat, find the low carb sources you love, cut the junk, find what eat windows that work for your schedule, track to make sure you’re eating enough food.
2.) Focus on healing any gi issues & give it time. Be patient & consistent. You don’t feel good all the time, as with any diet it takes time to find your groove. Most hit a slump around 2 weeks. Reduce the intensity & volume of your workouts (especially my crossfitters & Orange Theory enthusiasts)
3.) Thrive & THEN play around with fat loss or muscle gain goals. You’ll be more self aware & educated once your reach this point.
Not until someone is adapted & healed do I recommend any kind of playing around with fat loss cuts.
For some it may take 3-6 months or it can take years depending on what kind of healing (gut, hormonal, metabolic etc) you have to do.
▫️For someone who is just learning how to best manage IBD – I wanted to share my learning tools as an athlete. Do not give up who you are because of IBD – you will need to adjust & pay attention to your body, but you can continue to do what you love as well! There will be good days & bad days. Some days you may need to modify workouts, movements, intensity & volume.
SLEEP & HYDRATION
I drink water with electrolytes from @goultima Sleep has made the biggest impact on me physically & mentally. Shoot for at least 7 hours. I am in bed asleep by 8:30 at the latest most days, wake at 4am the majority of week days. Sleep is the most important thing to manage during any season. NON NEGOTIABLE.
NUTRITION
Everyone has different triggers & different needs. Do not apologize for having to eat a certain way or bring your own food in social situations. Food choices are extremely important. For me, I find lowfodmap, easy to digest, gluten free, low lectin, minimal dairy, animal based nutrition with the exception of white rice, plain rice cakes, & rice Chex cereal if I feel like I need some carbs (don’t crave or need them anymore now that I’m fully adapted to a more carnivore lifestyle). But I believe you should always leave room for flexibility & no diet dogma. Do what works for you. Carbs are most optimal post workout & in the evening prior to bed.
SOCIAL SITUATIONS
I understand this is a rough spot for many with autoimmune issues &/or special digestive needs. Use your uniqueness to educate others why you need to eat the way you do. Maybe it’s something they need to hear too. Be confident, bring your own food if you have to, eat before you go out, custom order your meals. I set a limit of 2 alcoholic beverages in social situations & also mix my own drinks the majority of the time. Just order a shot of whatever liquor you want & whatever mixer you want. That way you have control over how much alcohol is in that drink. There have been times I’ve also brought @zevia as a mixer. Voice your needs to the restaurant & they will accommodate.
STRESS MANAGEMENT
Stress plays a huge role in inflammation. Sleep, take more rest days when you need them, make sure you’re eating enough food for your activity, take walks, spend time alone.Learning how to manage stress is a skill. Be kind to yourself!❤️
