Exercise does not Cancel Poor Nutrition 

Photo by Justyn Warner on Unsplash

Photo by Justyn Warner on Unsplash


Discover how to restore and protect your vital energy with Tam’s 9 tips

Unless you are in training as an endurance athlete this applies to you.

You’re ready to get on a healthy roll full of vitality and ease.  Thinking all you have to do after a slew of poor, too fast and uncensored food and drink choices is hit the gym harder or run farther is out of balance with the very experience you seek.  Combining deprivation dieting to whip yourself into shape and make you pay for your errors in choice is mistaken.  It will leave your body reeling backwards. 

Deprivation is trickery and another form of excess.  It is the denial of the very nutrients your body and mind need to support you for life.  Deprivation and excess cannot bond for a happy healthy result.  It may work for a season or reason, but not for life. 

No pain no gain is a lie.  When you over exercise and under nourish yourself, you put a heaping portion of stress on your body and mind.  If you think what doesn’t kill you makes you stronger, what you may not realize is that it is killing you.  Your body is designed for motion, strength and flexibility.  Healthful movement, strength training and flexibility are essential at all ages for vital energetic well-being.  Your body isn’t designed for excess, overwork, harshness and malnourishment. 

9 Tips to discover how to truly restore and protect your vital energy:     

1.  Exercise earlier in the day.  Naturally exercise releases cortisol, a stress hormone that has many beneficial effects in moderation.  Long term elevated high levels of cortisol can cause adverse reactions like interrupted sleep, either as insomnia or waking in the night along with promoting unhealthful inflammation.  Yoga, stretching for flexibility and gentle walking are great for evening activity to distress and unwind.  Do the most strenuous activities earlier in the day.

2.  Prevent Depletion.  Food is information not just calories.  “Food is meant to provide energy for your cells in the form of vitamins, minerals, fiber and phytonutrients, that when broken down to a molecular level the body will assimilate for energy, growth and repair.”  (John, 2018)   Calorie counting is out dated and ineffective for nourishing your body.  Don’t relegate your food and drink choices to a calorie model. 

3.  Eat as much appealing fresh food as you like.  It is impossible to over eat nutrient dense real food.    The human body is designed to be satiated when it is amply nourished.  Overly processed and refined food with chemical additives and sugar doesn’t signal your body for satiation.  Healthy fat in balance with protein and carbohydrates will give you sustainable energy. You must be digesting well! Contact Tam for digestive support. One hundred calories of veggies and other real food has a much different result in the body than a one hundred calorie handful of anything processed and refined.  Variety is the spice of life. 

4.  Hydrate.  H20 is a macronutrient for the body.  A general guideline is drink ½ your body weight as if ounces in pure H20.  Example:  If you weigh 150 pounds, drink 75 ounces water plus more to compensate diuretics and exercise.  Don’t drink distilled or more than a gallon a day unless advised by a Physician.    

5. Get enough sleep.   Make bedtime no later than 10 pm and sleep until 7 am.  Getting to sleep by 10 pm is fundamental to be in sync with your body’s natural rhythms.  Most people need between 7 and 9 hours of quality sleep per night.  Practice good sleep hygiene to help you make the most of your sleep time and get what you need.  Adequate sleep supports natural detoxification, rejuvenation, growth and repair.

6. Avoid excess aerobic training.  Training for an endurance event is altogether different than a lifestyle of too much aerobic activity and muscular stress which has long term adverse effects on your entire physiology and causes excessive cortisol release.   Excessive cortisol release breaks down the human body.

7. Consume carbohydrates and protein after exercise.  This habit will replenish what was lost.  Quality counts, so choose nutrient dense food and avoid protein bars and other processed food with chemicals and ingredients that aren’t food.  Contact Tam for a personalized nutrition plan.

8. Take breaks.  Rest gives your body time to repair.  Plus there is more to life than always hitting the gym or trail or workout studio.   Do more of everything you love.   

9. Don’t fool yourself to think a high junk-rich treat after exercise makes it okay.   Your body doesn’t get any benefit from artificiality.  Your body is designed for real food and drink.

Taking to heart these tips to restore and protect your vital energy will do the most for you for the long term of a healthy vital energetic life.   The bonus is you will feel and look better, with more satisfying energy.  Your reward will be more of everything you want! 


John, T.  (2018).  A Fresh Wellness Mindset:  Personalize Your Food Life and Find Your Truth about Gluten.  CreateSpace Independent Publishing Platform.  North Charleston, SC.