JKhanfitness

Our body's primary fuel is carbohydrates. They're in our bloodstream, they're in our muscles, and they're in our liver. How we burn carbohydrate during daily life and exercise is highly dependent on our genetics. For my own, carbohydrate is king, and when I'm trying to switch my burning system, it can be a game of Rubik's cube.

For today's hiit workout, it was mainly focusing on going anaerobic for an extended period of time. Rinse and repeat with little rest. The results are in the picture as after the workout my body has switched primarily to fat burn for the interim.

Among other things, a workout like this will also boost testosterone levels, as well as enhancing the receptors to accept it.

When figuring out what's best for your body, remember, it's YOUR body. Keep at it.

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Targeted systems:

Focus:


Tracks: Holy Water by and Danger zone by

It is estimated that 95% of most Americans don't meet their daily fiber intake.

Should these numbers hold weight, it is an understatement that it is a vast contributor to many of the health issues we face as a society.

In an age of ever expanding health conditions, the simplest fixes can help minimize your chances of contracting such issues.

Healthy guts, IBS, constipation, weight loss, blood sugar regulation, cholesterol control, and the list goes on.

The easy part, is it's easy to get. The hard part, is it's in foods that you typically don't eat. Change that.

21-28 grams for women. 30-38 grams for men.

Beef koobideh on toasted whole wheat pita topped with homemade tzatziki sauce, including whole fat Greek yogurt.

Sided with sautéed sweet potatoes and onions topped with hot honey.

Micro-macro Everything!

Post run:
Egg white omelet with mozzarella and broccolini topped with hot honey and a side of European bacon
Followed by Malt-o-meal and berries.

Refill glycogen, repair muscles, and keep me moving through the day.

Lose weight, gain muscle, better health, longevity, mobility, etc.

Doesn't work if the nutrition isn't there. You can fake it for a minute, but sooner or later, the bill will come due.

jkhanfitness

Shirt says it all. Earn your keep.

Every year, I make it a point to end up here.

I do not personally know a single person buried here, but we have a definitive connection.

For every "happy" moment I celebrate with my family today, it is due in part to their sacrifice.

For that, I show respect and gratitude for those who have fallen.

🇺🇸

Nutrition is meant for so much more than just weight loss. It is literally your best line of defense for simply living a better life. Fall short here, everywhere else will suffer.
The unfortunate thing is that the effects aren't instant, they are a gradual progression, and most will never know how detrimental their diet is on harvesting a better lifestyle.
Simple changes in "input" can produce astounding changes in output.

Jasmine rice with ground turkey and mixed vegetables topped with hummus, chili powder, and sweet Thai garlic sauce. Everything necessary to kick start recovery.

Fear. Doubt. Confidence.

All there every time I step up to that weight. Are they watching me? Will I fail? Will this be the time that something snaps?

All there.

But, what's the alternative? Go home? Take it easy? Give up? Not an option.

There's only one option. The weight goes up. In that moment, all those "distractions " fade, and the realization comes into focus. It's just me. All those distractions are either accepted or rejected...by me.

Reject the distractions. Quiet the noise. Be one with the silence.

Air fried "grilled cheese"
Havarti and Muenster cheese with turkey pepperoni on Inked bakery keto bread.

Spread butter on outside of each slice of bread, add all ingredients to one slice. Top with second slice and air fry at 425 degrees for 6-7 minutes for each side.

Great alternative for evening if you're tapering down carbs in the evening. Also, easier clean-up than breaking out the pan.

There is a time to make food fun. DIY Pizza day!