u/Character_Yak_7375

Here are a few observations from my journey so far.

Sometimes working out feels like a nightmare. There's no energy, you feel exhausted even before holding a barbell. I was confused for a long time why is that. I recently started tracking nutrition and noticed that bad energy in the gym correlates with low carb intake. Like not dramatically low intake, but maybe 25-30g below average.

But then I noticed something else. A banana 15-30 mins before a session can make day'n'night difference. Turns out there's strong scientific explanation behind it.

It has such a good balanced nutrition profile, it is almost like this stuff is purposely designed as a perfect pre-workout. Sugars are released into the blood fast enough to be useful, but not fast enough to trigger cravings. Potassium improves electrolyte balance and muscle contractions. Magnesium and Vitamin B6 helps with energy production pathways. Working out on heavy stomach is difficult, and bananas are very gentle on stomach.

So here it is, another point for the "fruit and whole foods" team. While all these greedy companies trying to shove their "perfect pre workout formula" down your throat, the perfect formula is right here in front of your nose.

A little over 2 years ago I've decided to cut out all added sugars. For the first ~6 months I've been super strict - zero sugar tolerance policy. I've lost about 7kg of body fat in the first couple months, my psoriasis healed, inflammation gone and overall I felt a little bit better. My visual appearance improved up to a point of getting compliments from opposite sex friends every time we communicate.

Then what happens is you are getting used to that new state and take it for granted. At some point a snack sneaks into your diet. Just once. Nothing bad happens. Then you allow yourself to have a snack occasionally here and there. And again, everything stays the same. You continue this way for months, years, you try to keep an eye on what you eat. But at the same time there's an allowance for sugar in your diet. And it grows over time, sloooowly, subconsciously. And then before you notice your diet is 50% sugar and ultra processed crap. And you don't feel any difference. But things are happening in the background, you don't notice them cause they are happening slooooowly. At some point you wake up and realize all your health problems are back where they were 2 years ago.

I was able to catch myself about a month ago. Designed a new diet, set new goals for body composition and restarted my journey.

Here are the lessons I've learnt. It takes time, effort and experience to teach yourself how to deal with sugar and UPFs. The most important things are:

• Tracking. Yes you might get a snack here or there and get away with it. But it is essential to track the exact amount you consumed and set up limits.
• Education. The more scientific information you discover about sugar and UPFs, the more you understand how they affect your health, the less desire you have to consume them.

I'm still learning. My current set up looks strong, but there's no guarantee it will hold the test of time.

I'm not trying to teach anyone here what's the right way to do things, but maybe my experience will help you understand your journey better.

I don't cut sugar out completely, but I have a 30g daily limit of added sugar intake.

Yesterday I accidentally ran over it (did ~50g), and literally this morning my psoriasis flared up.

My gosh, this stuff is truly poison. You have to remind yourself that every time.

I did ~800kcal of exercise yesterday. You'd think muscle would suck it up to replenish used up glycogen. And it probably did. But it is apparently doing soo much damage just being introduced into the system in excessive amounts.