We Talk Fitness And Fuel With Model And Celebrity Naturopath Reece Carter

Reece Carter, a self-confessed herb nerd, has held a lifelong passion for health, wellness and a natural approach to medicinal remedies. A passion which has culminated in the Reece Carter Naturopathy brand, a portal for living your best possible life through a dedicated wellness and nutritional plan and herbal tonic formulated to provide elevated energy levels the natural way.  

With a degree in Health Science (Naturopathy) and a contract with Chadwick models, Reece not only provides but also lives the advice he gives. Inspiration is never far with Carter’s website, Instagram account and YouTube channel providing a Pandora’s box of health, wellness and fitness advice. 

In recent times Reece has shared his wealth of knowledge and natural approach to medicine with the likes of GQ, Women’s Fitness Magazine, Lorna Jane, countless digital publications and now Sportitude. Here Reece shares his ‘go to’ exercise for every concern, from sleep to relieving stress, these are the exercises you should be doing now.         

What is your approach to exercise? 

I think it’s important to acknowledge the synergism between diet and exercise. That may seem obvious, but so often I hear people throw around claims like “fitness is only 20% exercise and 80% food” and that’s misleading. It’s misleading because the benefits to your health surge exponentially when your body is both moved the way it should be and fuelled the way it should be. The two go hand in hand. But exactly what type exercise should you be doing? Well, that all depends on your goals. 

Can you describe your typical weekly exercise diary?             

For me, those goals include improving strength, maintaining healthy muscle tone, and keeping lean – although that last one may be more of an aesthetic goal than anything else. So in a week I combine three heavy weights sessions, split by body part, with three forty-five minute high-intensity interval training (HIIT) workouts. Then I take one day off to sleep in, rest, and recover.  

What is the best exercise to relieve stress?             

I think that’s a really personal thing, but for me it’s swimming. The repetitive motion acts as a kind of meditation, as does the concentration on breath. I think that’s why a lot of people get the same response from yoga: it forces you to be very present. 

What is the best exercise to ensure good sleep?             

With sleep, I think timing is key. Try to keep your exercise to first thing in the morning, even if it means setting an alarm before work. The reason for this is that cortisol (one of our stress hormones) is naturally highest in the morning, and tapers off throughout the day. If you want to sleep properly, you need to respect that natural rhythm, rather than forcing a spike in cortisol close to bedtime. 

What is the best exercise to boost your energy?              

Go for high-intensity circuits! They throw metabolism through the roof, which will deliver more energy and a better mood. Think short and sharp sessions that use a combination of high repetition weights and bursts of cardio. You want to leave with your heart rate through the roof. 

How do you ensure you maintain your energy levels up while you exercise?              

Me being the herb nerd that I am, I lean on natural ingredients. I mix up my own blend of matcha green tea with a bunch of thermogenic herbs like cayenne and ginger – plus a pinch of powdered schisandra to increase blood flow to where it's needed. 

What does your post-workout recovery routine look like?              

Post workout recovery is a fancy term for food! It’s time to load up that body with all the protein, carbohydrates, fats, and micronutrients that it needs for repair. 

What is the best food to eat before you exercise?             

I don’t eat before I exercise; I prefer to train fasted so that I get right down to tapping into those fat stores. A lot of people say they can’t do it without feeling weak though, in which case a light source of carbohydrates like a banana does the job. 

What is the best food to eat after a workout?              

Like everything in health and fitness, what to eat really depends on your goals. Protein is a key element of any post workout feed, as it delivers the building blocks for repair. If you’re looking to put on some muscle, increase the complex carbohydrates; if it’s fat loss that you want, combine your protein with fibrous veggies and some healthy fats for satiety instead. For my own goals, a medium carb, high protein, and medium fat approach works best. 

I eat a lot of... scrambled eggs, greens, and mushrooms in a quinoa wrap, plus a smoothie with raw whey protein, cacao, and peanut butter. 

Can you tell us how the dose vitality tonic came about?             

In my years of being a practicing naturopath, there is one issue that almost every single one of my clients experiences: fatigue. Generally, we prop ourselves up with caffeine and sugar ‘just to get through the day’, our health suffers, and then we rely on it further. We never give our bodies the chance to repair those damaged energy networks, which is why I created Dose Vitality Tonic. It’s a combination of three Chinese herbs that help to replenish energy in the short and long term. 

How can it benefit a person’s fitness regime?             

For many people, exercise is deemed too difficult because they wake up already exhausted. Using Dose frequently over time, and in place of other ‘peak and crash’ stimulants, is aimed to leave you with more get up and go, so that you can approach your workouts with a better mindset and a little more oomph!