Health and Nutrition

I have many friends and students who struggle with their weight, diet, performance in the dojo and overall health.  My philosophy is to keep things simple. I will share some tips for you that I hope may set you on a little easier path to a healthier lifestyle.  As martial artists we need more care since we expect our bodies to produce results in performance, strength and conditioning.  Like fuel in a sports car, we need the best and constant care. 



Keep it simple.  

  • Beginning with breakfast, eat 4-6 small meals throughout the day, every 2.5-3.5 hours  
  • Each meal should consist of
    • 1 lean protein source (20-30 grams); buy local farm-raised meats that are free from damaging hormones and growth drugs. 
    • 1-2 veggie sources (5 different colored ones each day), and
    • 1 complex carbohydrate (whole grain or fruit) choice 
  • Decrease sugar intake and bad fat intake (fried foods) drastically
  • Increase water to 1 gallon per day  
  • Up your clean fats like grass-fed butter and beef, fish, eggs, coconut or avocado oil, unsweetened nut butters  
  • Stay away from fried foods, fast food and sodas 
  • If you’re going to drink dairy, I recommended a local dairy farm to find unpasteurized and grass-fed milk, cream, and yogurt

Expected Results

This will level out your blood sugar surges and drops, and give you constant, level energy throughout the day and evening.  Plus, it will increase lean tissue development, reduce body fat, raise testosterone levels, and along with exercise, increase HGH levels.  

For women, your testosterone levels will level out (not necessarily going too high unless you have a genetic or health problem in that area), and this diet will help balance your estrogen and progesterone levels.  Most female hormone problems are due to high estrogens being imbalanced with low natural progesterone.  Eating more cruciferous vegetables (broccoli, cauliflower, kale, brussel sprouts) reduces the bad estrogens.  Healthy fats like in avocados, coconut oil, and fish help your body produce natural hormones better.  

Along with supplements like whey protein, glutamine, and fish oil, your energy level will be through the roof.

Other Lifestyle Tips

Treat yourself to a massage, acupuncture or a chiropractor monthly; you deserve it.  

You don’t have to torture yourself; treat yourself to a cheat meal or two each week depending on how disciplined you have been in your diet.  

Make sure you get enough rest.  

Eat for the results you are looking for in life. Eat more but eat clean! 

For my amateur and pro fighters, the training and self care raises considerably, but that’s another article.


Jeff Hughes