Why Fiber is more important than protein part 2

Hey Legends,

If you get anything from this newsletter every week, it’s to work on being 1% better for yourself. You may already be doing so—just remember to reflect on your growth.

This week, my content team and I achieved something we’ve wanted to do for years: a systematic way to get quality, value-added content and resources to you more efficiently. While it happened last week, it was the product of us working to be 1% better every week for years… and that 1% compounds.

This principle can be applied to all facets of your life. Taking last week’s newsletter on why fiber is more important than protein as an example, I asked you to aim for 34g of fiber daily. This is a routine I want you to aim for every day, for the rest of your life. But don’t feel like you need to hit that target right away—use the 1% better principle and build up to it.

So we have the goal (34g), let’s figure out if you are getting enough fiber. The easiest way won’t cost you any money. I want you to use the Bristol Stool Chart. So to clarify, I want you to look at the toilet bowl and see the shape of your stool. Your body is always giving you free feedback.

What is the Bristol Stool Chart?

The Bristol Stool Chart is a visual guide that classifies stool into seven types, helping you understand how well your digestion is working. Each type reflects how quickly or slowly food moves through your system, giving clues about fiber intake and hydration.

1. Type 1-2: Hard lumps or sausage-like—Add more fiber!

   • If you find yourself in this category, aim to add 5-10 grams of fiber to your daily intake gradually. Incorporate high-fiber foods like whole grains, fruits, and vegetables.

2. Type 3-4: Smooth, soft, easy to pass—Perfect balance!

3. Type 5-7: Too soft or liquid—Slow it down; too much fiber or not enough hydration.

Aim for Type 4—the sweet spot that keeps digestion smooth and energy high.

Why Fiber Impacts Performance

Proper digestion isn't just about comfort—it's key to peak performance. When your gut is off, nutrients aren’t absorbed efficiently, leaving you tired and sluggish. High-fiber diets improve digestion, stabilize blood sugar levels, and reduce inflammation, giving you more consistent energy throughout the day.

• Tom Brady talks about how adjusting to a high fiber diet as he was not absorbing enough nutrients and had increased inflammation

• Novak Djokovic notes his high fiber diet has supported his immunity

• Katie Ledecky emphasizes how fiber has allowed her to have the energy to endure her multiple long distance events

Tips to Keep Fiber in Check

• Start smart: Aim for 8-10 grams of fiber at breakfast. Think overnight oats with chia seeds or a smoothie bowl with berries.

• Snack smarter: Go for whole fruits with skin like apples or pears, which add 3-5 grams of fiber per piece.

• Add legumes: Include 1/2 cup of beans or lentils in salads or meals—they offer around 7-8 grams of fiber.

• Stay hydrated:

  • Men: Aim for 3.7 liters (125 oz) of water daily.

  • Women: Aim for 2.7 liters (91 oz) daily.
    Water helps fiber absorb and move smoothly through your digestive system. If you’re active or sweat a lot, you may need even more.

Takeaway

Your gut tells the story. Use the Bristol Stool Chart to adjust your fiber intake, just like Tom Brady did, and keep everything moving—and performing—at its best.

Easy Meal Prep Recipe: Korean Turkey Bowl 📝

Macros: Protein 32g, Carbs: 52g, Fat: 6g, Fiber 15-18g

1. Prep: Should take 5 minutes

2. Cook: Should take 15 minutes

Total time: 20 mins, put the rice on at the same time as the turkey and slice all the assemble ingredients up whilst you are waiting for it to cook!

Cooking Note: This recipe focuses on a simple marinade for the chicken… but everything else is simple to create… Pro tip… cook a bunch of rice or quinoa in advance, this one makes for a great meal prep

Quick Notes

• 🍝 + 🏈 Lasagna Sundays have been a hit.. well at least you all want the recipe. I shot this yesterday, so we are getting the recipe to you all next week!

• 📺 Episode 3 of our Hyrox series is coming up this Saturday, hit that subscribe button if you are yet to see it! It is our most popular series yet!

• 🛌 Congratulation to Rachel Bond on winning the SportFlux band from Whoop

Catch you next week!

DC

#EatGoodFeelGood