Hey folks! This week Erin is shedding light on the truth behind common nutrition myths \u2013 everything from the \u201c8 glasses of water per day\u201d rule to the benefits of longer fasts and the best forms of exercise. Got more questions? We love getting them, so post yours below in the comments section or over in the Mark\u2019s Daily Apple Facebook group.<\/em><\/p>\n \u00a0<\/p>\n Jaime asked:<\/p>\n \u201cI always hear that I should be drinking eight glasses of water a day, but it takes a lot of unnatural effort to get close to that. Is it just me? What\u2019s your take on the water rule?\u201d<\/p>\n<\/blockquote>\n The body has a miraculous system for preventing dehydration. It\u2019s called thirst. So, that 8-glasses-of-water rule you\u2019ve been trying to follow? It\u2019s fine if you like doing it, but probably not essential. Drinking 8 glasses of water \u2013 or half your bodyweight in ounces of water \u2013 is one of the most common nutrition myths out there.<\/p>\n It\u2019s based on outdated guidelines from the U.S. Food and Nutrition Board that said people should consume roughly 2.5 liters of water a day (and here\u2019s the part most people missed), the majority of it coming from food.<\/p>\n That being said, it might be easier to eat your way to better hydration rather than guzzle it from your water bottle.<\/strong> Here are a few of my favorite hydrating foods if you choose to go that route:<\/p>\n With everyone toting around their high-tech water bottles, chugging gallons of water at the gym, and gushing over their favorite filtration systems, it seems the hydration mandate has been burned into our subconscious. Conventional wisdom has us believing that if we\u2019re not drinking non-stop, we\u2019ll be subject to constipation, kidney stones, UTIs, and unneeded hunger (spoiler alert: if you feel hungry, you just might actually be hungry<\/em>, not thirsty, like you might have heard).<\/p>\n Instead of force-drinking your daily H2O, try tapping into these things first.<\/p>\n \u00a0<\/p>\n Martine asked:<\/p>\n \u201cI\u2019ve been doing keto for a while and still can\u2019t seem to go more than 12 hours before I get hungry. Might be all the walking I do, but it sure would be nice to fast longer. Any advice?\u201d<\/p>\n<\/blockquote>\n I love a good satiating eating plan \u2013 it really is the ultimate metabolic secret weapon. Kudos to you for achieving 12 hours of satiety! Total game-changer.<\/p>\n When you follow a keto diet, you use ketones (hence the name) for energy instead of glucose. And in general, this stabilizes your blood sugar, keeps your cravings at bay, and allows you to fast for longer periods of time.<\/p>\n Here\u2019s the thing though. Everyone has different needs, so, you could see someone killing a 16-, 24- or even 72-hour fast while you\u2019re barely making it 12. That doesn\u2019t mean you\u2019re doing it wrong. You may, in fact, be doing it exactly right \u2014 for you.<\/p>\n There are tons of ways to practice IF. One of the most common being a 12-hour fast. And studies show that longer fasts aren\u2019t necessarily better.<\/p>\n Also, the idea that you shouldn\u2019t ever be hungry when you eat keto is nonsense. Your body is designed to give you signals (yes, hunger is a signal). Instead of fighting hunger or worrying\/wondering why you can\u2019t go longer, try tuning in and trusting what it\u2019s telling you.<\/strong><\/p>\n Have some appreciation for the fact that you\u2019ve transitioned away from a Standard American Diet and embraced a way of eating that\u2019s better for your overall health. Be grateful for a body that can keep you satiated for a whopping 12 hours, without scrounging around the kitchen looking for something snacky.<\/p>\n Honor your hunger levels and know that you\u2019re doing what\u2019s right for your body, right now. As you continue, you might find that you can and want to go longer, but it\u2019s not a hard and fast rule for eating keto.<\/p>\n Eat when you\u2019re hungry. Don\u2019t stress about it. And remember, you\u2019re doing great.<\/p>\n \u00a0<\/p>\n Kristin asked:<\/p>\n \u201cThere are so many opinions out there regarding how one should exercise. In the past, I\u2019ve started and stopped so many different workouts and ways of training because I get overwhelmed about which is the best. Hoping you can add some clarity!\u201d<\/p>\n<\/blockquote>\n Ask ten different people what the best form of exercise is, and you\u2019ll likely get ten different answers. Why? Because your goals aren\u2019t necessarily their goals. Also, your body is probably going to respond differently than their body, considering you\u2019ve got different metabolic needs, different caloric intakes, and different lifestyles.<\/p>\n If it was that easy to put out a one-size-fits-all exercise routine (that works) we\u2019d all be effortlessly chiseled. That\u2019s why a lot of folks like working with a health coach or personal trainer \u2014 someone who can create a customized plan. But you don\u2019t have to work with a health professional to figure out what workout is right. You do, however, need to get clear on a few things:<\/p>\n As you can probably guess, the only exercises that work are the ones you do. So, if someone tells you that CrossFit is the best workout, or HITT training, or low-intensity exercises \u2014 and you hate doing them \u2013 then they\u2019re not the best for you.<\/p>\n What nutrition myths did I miss? Share \u2018em in the comments.<\/em><\/p>\n\n
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