4 science-backed rules to nutrition

Taking on Joseph D’s Transformation Challenge on NEOU? To maximize effectiveness, he encourages you to follow these nutrition principles for 30 days. They’re tried and tested by Joseph himself who used a “trial and error” approach to develop his own nutrition strategy. “I eliminated foods that made me feel sluggish or not perform at my best,” he says. The results went beyond the physical. “The change left my mind and skin even clearer.” What’s more, you’ll expand your culinary horizons. “People will discover new foods and realize that clean eating isn't always about depriving your body of foods you like,” he says.

Start here:

Rule #1. Eliminate Dairy

Dairy is a contentious subject amongst fit pros. Some say it can be a healthy part of your muscle-building diet while others, like Joseph D., purport that its cons outweigh any potential pros. For him, eliminating dairy led to all the aforementioned benefits. It’s true that dairy isn’t great for every adult since many people have a reduced ability to digest lactose after infancy, according to MedlinePlus. The bottom line: if your current diet isn’t working for you, cutting out milk products could be a good change to try.

Rule #2. Skip Processed Foods

On-the-go packaged foods are quick, convenient, and cheap, but more processed foods could mean more health issues, research shows. In fact, a 2019 study published in the journal Cell Metabolism found that diets high in processed foods lead to increased calorie consumption and excess weight gain. And that’s not all, another study published in the British Medical Journal found that adults who consumed less processed food had a lower risk of heart disease.

Rule #3. Say No to Sugar

A review of over 30 studies published in the journal Obesity Facts found that consumption of sugar-sweetened beverages increases the likelihood of obesity in both children and adults.

In a 15-year study on added sugars published in JAMA Internal Medicine, researchers found that subjects with 25% of their daily food intake as sugar were more likely to die of heart disease than the group that consumed 10% of their daily intake as sugar.

According to a study published in the journal Scientific Reports, excess sugar consumption could lead to mood disorders.

Rule #4. Limit Your Booze

First, the bad news: a study published in the Journal of Strength and Conditioning Research found that alcohol consumption after exercise could inhibit muscular adaptations. That could mean you literally drink away your strength and muscle gains.

The good news? Joseph D. says one drink a week isn’t going to throw a wrench in all your hard work. And psychologically, giving yourself even one glass of wine or beer to look forward to can make the difference between finishing the challenge—or not.

If you’re ready to get started, Joseph D. recommends going all-in on this challenge and doing a total reset. “Truly believe that you will see results and you will,” he says. Still, if you want to start small, that’s OK, too. “Any small change is a building block in reaching your goals. Eliminating even one of the four a week will create good change.”

Get started with Joseph D’s Transformation Challenge today!