The Flexible Dieting Lifestyle Podcast (The Flexible Dieting Lifestyle)
Explorez tous les épisodes de The Flexible Dieting Lifestyle Podcast
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| 16 Apr 2019 | Macro Friendly Vs "Real Thing" | 00:18:52 | |
In today’s episode, we discuss the debate between “macro friendly” foods and the “real thing.” Once you align yourself to one viewpoint, not only do you see every other perspective as wrong but you’re also not willing to listen to what the other side has to say. After being on and experiencing both sides (3:20) though, I’ve come to realize that the magic is in the middle (5:55). What it comes down to is you making a rational decision based on where you’re currently at. For example, are you going through a dieting phase and looking for more low calorie, macro friendly foods to help satisfy your cravings while hitting your macros? If you are, then it’s okay to go for those foods. However, if you can be a little more flexible and eat the “real thing” then do that - if you want to. At the end of the day, it’s about what’s going to help you reach your goals while living a sustainable lifestyle. Now that we’ve heard my thoughts, Miguel talks about his (7:02) and what to take into consideration when making a decision. A lot of times, it comes down to taste vs. food volume, so ask yourself how much of a difference there is between the two sides and how important one factor is over the other. At the end of the day, remember that the decision is yours and is all about balance. Moving on, we touch on tracking your macros while eating out (11:55). When you’re out at a restaurant, you can’t focus on eating until you’re full like you would if you were eating the macro friendly version. Instead, you want to eat until you’re satisfied and your craving is crushed. And to wrap up this episode, we emphasize the point that you and your goals are more important than the opinions of others (14:02). Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 21 Oct 2019 | How to Bulk, Not Put On Unnecessary Body Fat & Maximize Muscle Growth! | 00:31:18 | |
In today's episode, we give you the definitive science-backed step by step guide on how to bulk optimally to maximize muscle growth while minimizing fat gain! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 27 Jan 2019 | Why We Started This Podcast | 00:09:48 | |
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 27 Jan 2020 | Most Important Symptoms of Poor Gut Health | 00:49:38 | |
Today's episode is with the amazing Miranda L. Card who is someone who has battled a rare Auto Immune Disease (Deshettes Disease) her whole life. And now it has led her down the path of helping people understand these diseases and how to battle them safely and effectively. We dive deep into Gut Health and understanding the microbiome. As well as symptoms of bad gut health. Makes sure to go give Dr. Fundaro a follow on Instagram please! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 30 Dec 2019 | Why Your Gut Health Sucks w/ Dr. Fundaro | 00:43:24 | |
Today's episode is part 2 or the 2 part series with one of the leading researchers of the microbiome! To say this 2 part series is insanely valuable would be a huge understatement! Makes sure to go give Dr. Fundaro a follow on Instagram please! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 24 Mar 2020 | The COVID-19 Gameplan | 00:24:43 | |
In today's episode, we talk about the pandemic that is taking over the world, COVID-19. And more importantly, we discuss out best strategies for what to do with your training and nutrition during this time. Please leave a 5-Star Review on Itunes if you have yet not! It means the world to us when you do! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 06 May 2019 | Calorie Cycling 101 | 00:21:33 | |
In today’s episode, we dive into calorie cycling. To start things off, we explain that your diet is not ruined after indulging in one high calorie day (1:45). Our body notices trends, recognizes feedback, and is always working to get back to an equilibrium state. So if you’re in “flow” during the week doing what you love, it’s okay to eat lower calorie on those days and a little more on the weekends (7:47). It’s about figuring out what works best for you and your schedule, as well as finding overall consistency. Moving on, we talk about why don’t you have to force feed yourself at the end of the night if haven't hit your macros (9:27). There are going to be days where you’re either in constant flow or just get busy and before you know it, have barely eaten anything. If you’re hungry, eat but if you aren’t, it’s okay to just call it a night. By not forcing food, you’ll possibly lose just a little bit of weight and/or you’ll have more calories to play with that week. On the other hand, if you overeat by 100 calories, more times than not, you won’t have to eat 100 calories less the next day (12:49). This is because when your body gets a small influx of extra food, especially in a dieting phase, there’s a good chance it’ll give you the physiological response to move a little more the next day. However, if you eat an extra thousand or so calories, your body will only burn a greater percentage of it off. Now to wrap things up, we harpe on the importance of listening to your body (15:38). Remember that your body isn’t happening to you but for you - it wants to survive and live a long life. Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 05 Dec 2019 | Psychological Nutrition w/Sohee Lee | 00:44:34 | |
In today's episode, we have part 2 of the interview with the amazing Sohee Lee! In this podcast, we dive deeper into the psychological side of nutrition. So many more amazing examples and "aha" moments where you are gifted with a new perspective thanks to Sohee just live in part 1. Enjoy! Check out Sohee here: https://www.instagram.com/soheefit/ Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 09 Apr 2019 | Disordered Eating & Binge Eating Part 2 | 00:23:20 | |
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we pick back up where we left with improving your relationship with food. If you can get happier in other aspects of your life, you won’t feel like you have to try and find an escape (0:29). Also, if you can get out of a stressful situation, whatever it may be, the chances of you grabbing food X are less than if you were highly stressed. However, if you are going through stressful times, try not to have the foods in your house that you know you’ll automatically gravitate towards (1:15). With all of this being said, keep the Law of Diminishing Returns (2:21) and behavioral economics in mind. While the first one or two oreos Oreos will taste pretty freaking good, as you continue eating more, they’ll start to taste just alright. It is important to note though that food will only get tastier (4:48). For example, the difference in taste between a side of broccoli and any kind of dessert will only get bigger. This is when you have to remember that not only do you have a choice, but that you are in control. Moving on, Miguel asks what advice I’d give to someone who says, “I want to have Oreos in my house so I can eat them in moderation, but I can’t” (7:02). This is all about changing the narrative you tell yourself, being aware, and knowing that situations like this are case sensitive. Case sensitive meaning that the chances of you overeating on Oreos is dependent on whether or not you had a satiating meal prior to going for the Oreo. And for me personally, instead of eating an Oreo as it is and as the end-all-be-all, I like to use it as a topping. Now, let’s dive into the topic of conversation around my thoughts on cheat days (13:12). First, when you label a meal as a “cheat meal,” you’re already telling yourself that you’ve failed. So instead, I prefer to use the word “untracked” or “free.” The biggest thing you can do when it comes to taking an untracked/free meal is to reframe the situation and shift your mindset. Understand that there are going to be times where you’ll eat more food than less food but to also look at your calories/macros on a weekly vs. daily basis. Most importantly, just be smart. And to wrap things up, we walk through a scenario with you. Say you’ve been eating normally throughout the day when one of your friends, who’s in town visiting, asks you to meet for dinner - what do you do (18:35)? You first want to ask yourself, how close of a friend is this person and are you being guilted into going out? If this friendship matters to you, then go and enjoy that meal. If not, then don’t.
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| 17 Jun 2019 | Diet Break for More Fat Loss? | 00:32:02 | |
In today’s episode, we’re going to talk about “diet breaks.” Diet breaks are a short period away from your diet and usually lasts for about 1-2 weeks (1:43). The goal is to eat at maintenance for that duration of time to not only give your body permission to recover, but to also feel safe. While trying to understand what made a person quit their diet, researchers discovered that those going through a dieting phase were better at adhering to their diet when given a diet break (2:10). Per the time spent dieting, a diet break can make your diet more efficient, therefore you’ll be able to lose more fat (4:02). A few reasons as to why this is the case includes a decrease in your metabolic rate, a decrease in NEAT, and a decrease in your body’s leptin levels. So at the end of a diet break, taking all things into consideration, your body will be more effective at losing fat. Moving forward, we’re going to discuss when to implement a diet break (8:24) by giving you three different scenarios. The first will be someone in a contest prep, the second will be an everyday individual, and the third will be someone who’s obese. For someone in a contest prep, meaning that this individual is going to extreme levels of dieting, Miguel recommends dieting for 4 weeks and taking a 1 week diet break. For an everyday individual, who’s aiming to lose somewhere between 10 and 20lbs, he’d suggest either a 4:1 or 5:1 ratio. And lastly, for someone who is obese, a 6:1 ratio. This is because if someone is obese, s/he has more energy available since fat is stored as energy, therefore, there’s not much risk of muscle loss. No matter what type of dieting phase you’re going through, whether it be extreme or not, a benefit to a diet break is to teach yourself how to have healthy eating habits for when you’re not dieting (20:46). To wrap this episode up, we take you through how to implement a diet break and how to find your new maintenance calories (23:33). If you’re unsure and need a little guidance, be sure to continue listening. Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 09 Dec 2019 | Our Best High Protein Hacks! | 00:33:42 | |
In today's episode, we cover all of our best tips to help you hit your protein macros with ease while not going over your carbs and fats! Our New Free Macro Calculator App for IOS! Our New Free Macro Calculator App for Android!
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 09 Apr 2019 | Disordered Eating & Binge Eating Part 1 | 00:24:59 | |
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In today’s episode, we’re talking about concrete ways to improve your relationship with food. Miguel starts things off by explaining where he came from and how he views food (2:45). After we hear from Miguel, we explain how coming from a place of restriction, whether that be from food choices and/or calories, gives your body a response of “I want more food/calories,” which then leads to a “let me get it out my system” mindset (6:15). Once you get to that point, it’s no longer about food (8:40). You’ve created this narrative that you’re a failure. For example, if you eat more Oreos than just the one or two you planned on having, you think that you might as well eat the entire package. Therefore, if you aren’t able to change your mindset that food X is a trigger food, you’re giving it all the more power to destroy you (9:31). This then leads into our conversation around what we call, confirmation bias (10:04). Confirmation bias happens when we not only tell ourselves a story, but want to make sure that we prove ourselves right. However, it’s important to remind yourself that you have the choice to fit in the foods that you want but you don’t have to (12:05). So if you’re dieting, as you get leaner, know that your body is going to give you the response that it wants more food but that food will also taste better (13:23). Moving on, we discuss your body fat set point, which is also known as your body’s fighting weight (15:23). This is where you feel your best and that isn’t where you’re extremely learn or huge. Then to wrap up this episode, we talk about cheat days (19:28). From Miguel’s perspective, he’d go out to eat a bigger meal but it’d never be out of his control. As soon as he finished his meal, that was it. Because you’re being restrictive when you’re dieting, you’re eating alone more often than not. Therefore, you aren’t partaking in a lot of the experiences people have when going out and sharing a meal. This leads us to the point that food provides us with an escape from reality, especially from the parts that we aren’t happy with (22:14). So what happens is that food, for example, is something that people can enjoy that takes away that feeling of deprivation.
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| 02 Mar 2020 | Staying Lean While Eating Out 3 Meals Per Day For 3 Weeks! | 00:23:41 | |
In today's episode, we dive deep into how Zach literally ate out 3 times a day for 3 weeks in Australia and got leaner! Didn't track a single macro and enjoyed the hell out of the trip! Please leave a 5-Star Review on Itunes if you have yet not! Means the world to us! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 07 Nov 2019 | "The Game Changers" Documentary | 01:12:51 | |
Here's the much-anticipated episode on The Game Changers Documentary! Hope you guys enjoy it! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 01 Jun 2019 | Our Top Macro Friendly Foods, Tips & Tricks | 00:45:46 | |
In today’s episode, we’re going to take you through our top macro friendly food options, tips, and tricks. Before we begin, we define the term “macro friendly” (0:30) as those foods that give you a lot of volume and doesn’t take up a lot of your macros. It’s important to keep in mind though that this word is relative to each individual. If you’re familiar with me, you know where I stand in this space. However, Miguel is the opposite of a foodie. He uses food volume in a dieting phase to fill him up by adding in and eating a lot of vegetables (3:00). Your stomach has these sensors that tell you when you’re full, but these sensors do come with diminishing returns (5:02). So, you want to be strategic and desensitize your stomach when you’re bulking and don’t need as much voluminous foods for when you do. Now I’ll go through a list of various foods, with a few tips here and there, that are macro friendly (7:08). First on the list is rice cakes (7:28). You should think of rice cakes as a vessel that you can make sweet or savory. Second, we have canned pure pumpkin (8:42). You can mix this in with your protein powder, nonfat greek yogurt, and pudding mix and even spread it on top of a rice cake. Third, I like to add Laughing Cow Cheese Wedges (9:37) on top of my rice cakes with a little bit of seasoning and a whole egg. Before I go on, I want to mention that it isn’t a bad idea to pair your macro friendly foods, like a side of vegetables, with your not-so macro friendly foods (10:15). Also, when you’re dieting, it’s all about finding the minimum effective dosage (12:15) because you’re trying to solve a craving. When it comes to cooking vegetables (12:45), you want to cook them properly so be sure to listen for how I cook and flavor mine. And when it comes to cooking, in general, use cooking spray instead of oil to save yourself a lot of macros. Miguel and I talked about this previously, and it’s something we wanted to bring up in this episode. When it comes to a product like Walden Farms (19:24), we both agreed that it’s okay to use but you don’t want it to become a crutch. The same thing goes for diet sodas (23:26). I drink two Zevias a day while I’m cooking to help me hold off on grazing until I’m finished cooking my meal entirely (23:57). With this being said, it’s important to not wait until you’re 100% hungry to eat. You want to be proactive, drink your water, and not put yourself in a position to overeat (25:23). Moving on, I explain how to build a salad (26:14) and my thoughts on fat free cheese slices (30:01). And to wrap things up, I provide a few tips on how to incorporate the following foods into your meals (31:20) - plain nonfat greek yogurt, puffed cereal and mini chocolate chips as toppings, coconut flour for baking, frozen berries, popcorn, unsweetened cashew/almond milk and Stevia drops, and protein powder. Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 28 Feb 2019 | Why Your Scale is a Liar and Refeed Days | 00:31:02 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we pick back up where we left off with dehydration (0:23). Water is arguably one of the most important things in our body, so you can see an acute spike in your weight if you’re drinking too little or too much water. Females should aim for roughly 3 liters per day and males, 4 liters. And when it comes to weighing yourself, you want to do this first thing in the morning (preferably) after you use the restroom. Moving on, let’s talk about the menstrual cycle for females, which will also cause water retention. The majority of the female population will say they feel bloated and watery for the time being; however, depending on the individual, there is a large variability in regards to how much weight will be gained. For example, one female might gain 3 lbs but another, 10 lbs. Now that we’ve talked about a few of the compounding variables, let’s discuss how to determine if you’ve truly hit a plateau (6:54) and if you have, what you can do about it. The first thing is to look at your weekly average. Instead of looking at your weight from just one day, compare two weekly averages to each other. If you’re not seeing a change, reduce either your carbs or fats somewhere between 5-10%. Another option is to implement a refeed or diet break (6:54). One is more of a calculated approach while the other is seen more as a “cheat day.” To learn more, be sure to listen to the entire episode where we take a deeper dive into what each approach entails. And to finish up this two part episode around smashing plateaus, we explain how you can find your new maintenance level calories after dieting for X weeks (17:43). To reiterate, remember to look at your weekly average of weigh-ins (20:45).
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| 29 Jul 2019 | Should You Be Eating More Plants or More Meat? | 00:23:02 | |
In today’s episode, we’re talking about Counter Diets. How in our nutritional world, counter diet’s are super popular because it makes an easy distinction between each diet. Makes the rules very simple and leave very little to now overlap. Creates a war between the two diets.
In today’s podcast we go deep into two very popular counter diets: Vegan vs. Carnivore (2:30) Intermittent Fasting vs 6-8 Meals Per Day (13:33)
Check out Part 2 of this episode for: IIFYM vs Clean Eating No Carbs After 6 vs Carb Backloading Low Fat vs Low Carb
https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 23 Sep 2019 | How To Get Your Friends & Family To Track Their Macros | 00:21:26 | |
In today's episode, we talk about how to get buy in from the people you love. And to not only get their support, but also how to get them to start tracking their macros as well so they can gain the nutritional awareness you have acquired since you started tracking!
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ | |||
| 16 Sep 2019 | The Perfect Macro Calculator | 00:36:10 | |
In today's episode, we walk you through exactly how we created our new macro calculator. We go deep into the research and data we used to come up with the calculation. Also, we go into the exact step by step equation that the app uses to calculate the macros. Like literally each single equation that goes into getting that end number! Download the new app here! | |||
| 05 Mar 2019 | Is Your Metabolism Broken? | 00:29:34 | |
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we talk about metabolism and why yours isn’t broken. Before we start, we define what metabolism is (1:30). And once you have a better understanding, from a scientific perspective, we dive into detail of what your metabolic rate is made of up (1:58). First, we have your basal metabolic rate, which is the energy you need to stay alive. For example, the energy you’re going to expend just laying down. Second, we have your non-resting energy expenditure (3:30), which is the energy you expend when you’re not at rest. There are two parts to this: your physical activity/movement and your non-exercise activity thermogenesis (NEAT). Within the fitness community, there’s an interesting conversation around this topic (4:33) and that includes those NEAT liars (7:34). Third, we have the thermic effect of food (8:42) and that’s the energy required to digest the food that you’re eating.
Now that we’ve talked about what your metabolic rate includes, let’s look at a few variances (9:03). The biggest one here is going to be tied to NEAT (10:04). If you want to hear more, be sure to continue listening. As we wrap up this episode, we answer two questions. The first is whether or not your metabolism really is broken (15:42). Because there’s a discrepancy between people underreporting what they’re eating while over reporting their energy expenditure, they think their metabolism is broken. And the second, does your metabolism slow down as you age (25:50)?
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| 14 Feb 2019 | Keto Masterclass Part 2/2 | 00:30:16 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 30 Sep 2019 | How Your Stress Is Making You Fat | 00:53:58 | |
in today's episode, we cover the silent killer of gains, better known as excess stress. We go into great detail on how to recognize the good vs bad stress and how to combat it. Enjoy! And get a special sneak peek inside Flexible Dieting University! Remember code "FDLPodcast" saves you $347 till October 4th! And don't forget, you can shoot me a dm using first-word "FDU" and I'll do my best to answer any questions you have about the university! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 21 Feb 2019 | Is Starvation Mode Real? | 00:26:24 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
In this episode, we continue with our conversation on meal timing and building the perfect eating schedule for you. We start off by going into detail about the study of the guy who fasted for 379 days (0:30), as well as explain why Intermittent Fasting works for some individuals but is a “bandaid” for others (3:50). As you listen, you’ll understand why it’s so important to get to the root of why you are choosing to intermittent fast and the impact it can potentially have on your day-to-day life. We then go into a discussion of overweight, more so obese, individuals and the difference in their hormone levels (9:39). To further our level of understanding around meal timing, we talk about protein distribution (13:57) and how it can help maximize muscle growth. There was a previous study done by Murphy (15:19) that compared a balanced protein diet, of 3 meals with 30g of protein each, to a standard “western diet.” The finding was that those individuals who ate more of a balanced diet of frequent protein feedings had greater protein synthesis than the latter. So ideally, 4 meals per day about 3-5 hours apart can help you increase muscle growth. We then dive into the benefits and timing of both pre and post workout meals (17:37) since we all want to make sure we make the most out of our training sessions. Lastly, we explain what happens if you “break your fast” (19:15) with say - coffee and a little bit of creamer. Then to wrap things up for this two part episode, we touch on what we call “starvation mode” and metabolic adaptation (12:02). | |||
| 28 Jan 2019 | How to Calculate Your Macros | 00:32:04 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 03 Sep 2019 | How To Lose 180lbs & Keep It Off | 01:19:06 | |
Today's episode was my interview on the Work For Change Podcast hosted by my good friend John (ObeseToBeast)! Such a value packed interview that I know will give you guys a TON of value! Work For Change Podcast: https://podcasts.apple.com/us/podcast/work-for-change-podcast/id1441471489 https://www.instagram.com/obese_to_beast/ https://www.instagram.com/jeanglaude/ https://www.instagram.com/theflexibledietinglifestyle/ Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ | |||
| 06 Nov 2019 | How To Grow Your Butt w/Bret Contreras Pt.1 | 00:31:02 | |
Today's guest has been requested for many many months and I'm super excited to get you guys this episode! This interview was packed with value so we had to split it into a 2 part series. The next episode will be live on Thursday this week. Enjoy! Bret's IG: https://www.instagram.com/bretcontreras1/ Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 16 Feb 2019 | Are GMO's Harmful? What If You Only Eat Processed Foods? | 00:27:30 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
In this episode, we pick up where we left off in part one and dive right into GMO’s (0:35). Since the beginning, we’ve been genetically modifying our food. The only difference now is that we can be more selective by picking and choosing those genes. As for those arguments against GMOs, research has proven that it’s safe to say that there is no harmful impact of GMOs on human health (3:12). There are studies out there that have taken a sample of individuals who shop GMO vs. those that do not (4:08), which have resulted in the findings that there is no real benefit to not eating GMO (6:23). Moving forward, we discuss the vegan diet, which has been deemed as “superior” to all other diets (7:02). Whether you’re a vegan or not, we take a deeper dive into what few things should be taken into consideration in regards to food choices (11:05). Last but not least, we touch on following If It Fits Your Macros (IIFYM) and eating highly processed foods (17:40), as well as explain the study behind the Twinkie diet (18:05) to tie it all together. | |||
| 08 Jul 2019 | The Placebo Gains | 00:36:52 | |
In today’s episode, we’re talking about placebo. The word originally comes from one that means “I shall please” (1:49). However, fast forward to today, it’s an intervention that has no true physiological effect but has such an effect on your psychology. Back in 2004, a study was done with two groups of people with advanced Parkinson's disease, which Miguel makes sure to discuss in more depth (4:23). Moving forward, let’s go into the topic of supplements and placebo (8:15). More than 95% of the supplements on the market are placebo benefited, which means that people taking a certain supplement thinks it is doing more than it’s actually doing. CBD being a prime example (9:00) because of the conditions you have to keep in mind that are susceptible to placebo. Those conditions include things that are chronic, highly subjective, lack physiological symptoms, and have fluctuations - anxiety, digestives, and headache to name a few (10:45). Going off of these conditions, Miguel explains that it is the expectation that an individual has from a certain treatment that induces the placebo effect (11:47), as well as having a diagnosis of the condition you have. For example, if you have gut problems or a sleep disorder, a strong diagnosis will significantly improve your symptoms, even if it’s the wrong diagnosis (12:40). If you’re in pain and you’re given a solution, you want it to work, even if it doesn’t. Previously, a study around chronic pain (17:09) was done where people were told they were getting a placebo effect, yet those people still felt reductions in their pain levels. This study just goes to show that a sense of hope and a vision of better times are so powerful. To wrap up this episode, Miguel dives into a final animals vs human study - taking placebo out of the equation (21:52), the effect on the outcome of the treatment based on the individual giving it to you (25:20), and the complexity of/your adherence to the treatment itself (30:39) Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 07 Jan 2020 | Mom of 3 with Abs? Maria Blacutt tells us how to do it! | 00:36:29 | |
Today's episode is part 1 or the 2 part series with Maria Blacutt aka Miguels Mom! She's amazing and is currently in her 50's with abs! And has had those abs since her 20's through having 2 kids!! Make sure to go give Maria a follow on Instagram please! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 19 Aug 2019 | How 5-6 Hours Of Sleep Is Making You Fat | 00:34:56 | |
I'm not going to give this one away in the show notes. I need you to listen to this episode all the way through. It's a powerful one that is something we can all do more of that can lead to a MASSIVE positive change in your results. I mean losing 85% of your muscle. Who wants to do that! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com | |||
| 07 Mar 2019 | Calories vs. Hormones Debate | 00:26:19 | |
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we discuss the ever-so popular debate of your calories vs. your hormones. To start things off, we talk about what is actually happening (2:01). In one corner, you have calories in vs. calories out and in the other corner, you have the hormone model. The hormone model, which is also known as the carb model, says that you get a spike in insulin when you eat carbs. However, research shows that insulin doesn’t have the role that people believe it does (6:13) and that it will raise whether coming from a carb or protein source. This is because your body sees nutrients as nutrients and nothing less or more (8:50). Moving on, we explain fat storage and the process of how your body stores body fat (9:30), as well as how our hormones affect our metabolic rate (14:49). The punch line here is that not only are your hormones are important, but will impact your hunger levels (19:13). Yes, your hormones can cause you to burn less energy but if you want to lose weight, you can drop your energy intake. Remember that you need a certain amount of dietary fat to produce those life giving hormones that are necessary to put you in the best position to succeed (22:28).
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| 12 Mar 2019 | Are Artificial Sweeteners Bad for You? | 00:42:11 | |
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In today’s episode, we’re talking about artificial sweeteners, what we actually know, and giving you an unbiased opinion to what they actually are. We start off by explaining what artificial sweeteners, also referred to as non-nutritive sweeteners, are (1:21) and what the biggest advantage to consuming them is (2:43). Keeping everything we’ve talked about thus far in mind, it’s important to understand the nutritional hierarchy of importance - calories in vs. calories out (3.58). Since we’ve covered the basics of artificial sweeteners, we go into explaining the three different types. First, we have aspartame (5:56), which is the most common sweetener in diet beverages and is made up of 2 amino acids. The maximum amount that the FDA says can be consumed is 50 milligrams per kilogram of body weight per day. However, this recommendation is 10x less than what they actually think is the maximum dosage and that is to protect themselves (7:56). Second, we have sucralose (10:15). Sucralose is made to imitate table sugar in its taste and is used in the majority of your protein powders, bars, etc. The FDA recommends no more than 5 milligrams per kilogram of body weight per day, but keep in mind that “per day” is over the span over a long period of time. And lastly, we have stevia (17:43), which is an extract from the stevia leaf. Stevia is sweeter than sucralose and the FDA has approved 4 milligrams of killiograms of bodyweight per day. At the end of the day, your body doesn’t see the various artificial sweeteners differently (21:52). In fact, it has no idea what specific ones you’re consuming so it is okay to have them in moderation (23:33). Now to wrap this episode up, we explain what meta analysis (25:04) is and dive deeper into detail in regards to the studies done on artificial sweeteners, as well as discuss what we know about artificial sweeteners in the microbiome (34:05).
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| 29 Jul 2019 | If It Fits Your Macros vs Clean Eating | 00:21:40 | |
In today’s episode, we are continuing the discussion on Counter Diets. How in our nutritional world, counter diet’s are super popular because it makes an easy distinction between each diet. Makes the rules very simple and leave very little to now overlap. Creates a war between the two diets. In today’s podcast we go deep into three very popular counter diets: IIFYM vs Clean Eating (1:00) No Carbs After 6 vs Carb Backloading (10:30) Low Fat vs Low Carb (16:40)
Check out Part 1 for: Vegan vs. Carnivore Intermittent Fasting vs 6-8 Meals Per Day
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 14 Nov 2019 | Fat Loss Forever with Layne Norton Pt. 2 | 00:35:09 | |
In today's episode, we have part 2 of the interview with the legend Layne Norton! In this podcast, we continue the discussion about the diet after the diet! We dive more into all the protective mechanisms that are taking place in the body post diet that are setting you up to gain the body fat back. Check out Layne here: https://www.instagram.com/biolayne/ https://www.youtube.com/user/biolayne Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 01 Apr 2019 | What to Expect in Season 2 | 00:05:33 | |
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 27 Feb 2019 | How to Smash Your Fat Loss Plateau | 00:23:20 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we talk about how to smash weight and fat loss plateaus. To begin, we define what a plateau is (1:24) and explain what happens when you first start losing weight (2:22). You’ll learn more about this in the episode itself but at the beginning, your first initial drop can be pretty significant due to losing water weight. However, after that, you’ll see more consistent progress (3:20). Next, we move on to a few compounding variables that can make a difference in your weight loss (4:57). These can include but aren’t limited to - sleep quality, overall stress levels, and whether or not you’re able to go to the bathroom. In terms of stress, we dive deeper into cortisol (12:53), which is the stress hormone can have both beneficial and negative impacts on your body. Remember that you have to earn the right to lose fat and that your body will fight you. So if you’re chronically stressed out, you won’t lose the weight. Then to wrap this episode up, we explain how high stress training (18:02), as well as high sodium levels (18:47) can impact your weight.
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| 30 Mar 2020 | Do You Need To Take Pre Workout? | 00:27:19 | |
In today's episode, we talk about the role of a Pre-Workout as well as what ingredients and dosages it should have to ensure increased performance! We also talk about how to create a Pre-Workout without caffeine and still get all the benefits! And lastly, well not really lastly.... We talk about it pretty much the whole episode lol! It's the launch of our brand new Non Stim Pre Workout! Click the link below and use the code "Pump" to save 20% Please leave a 5-Star Review on Itunes if you have yet not! It means the world to us when you do! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 07 Feb 2019 | The Real/Science Based Definition of "Healthy Foods" | 00:26:19 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
In this episode we talk about what “healthy” really means. But before we begin, we need to explain what the definition of “healthy” is (5:03). Once we have this general understanding, we talk about those healthy foods, our hunger cues (6:29), and the benefits of eating more wholesome, minimally processed foods. We then take a deep dive into the difference between processed and unprocessed foods, as well as the different types of processed foods (13:15). It’s important to know that you cannot see foods as “good” or “bad” (15:08) but need to realize that the two have different goals. Additionally, when you hear people saying, “I don’t want to eat chemicals” (17:29), understand that this statement stems from a lack of understanding of basic chemistry. We won’t go into detail here but provide an example or two in the episode itself. Moving forward, we have the the topic of organic (vs. non-organic) foods and which is better? First and foremost, we need to define what “better” actually means. Is it in regards to a food’s nutrient content or its beneficial impact on an individual’s health. Then to wrap things up, we explain what categorizes a certain food as organic. | |||
| 16 Dec 2019 | How To Improve Your Gut Health w/ Dr. Fundaro | 00:42:09 | |
Today's episode is part 1 or the 2 part series with one of the leading researchers of the microbiome! To say this 2 part series is insanely valuable would be a huge understatement! Makes sure to go give Dr. Fundaro a follow on Instagram please! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 18 Nov 2019 | Why Your Food Label is Lying to You | 00:43:43 | |
In today's episode, we dive deep into the FDA Rounding Rules and how your food label is not as accurate as it may seem. We also dive into exact examples and how much of an impact this can have on your results. Enjoy! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 03 Apr 2019 | From Binge Eating to Nutritional Freedom; Zach's Nutritional Journey | 00:51:10 | |
In today’s episode, we’re talking about my nutritional journey. Miguel kicks things off by asking me what led me to start caring about food and nutrition (5:02). Although I was extremely active - surfing during the day and playing basketball all night, I didn’t know what a vegetable was. Instead of thinking about what I was eating, I ate whatever I wanted until 20 years old. That was until I suffered from a career ending injury and, after speaking with my mentor, realized things needed to be turned around (11:10). So in late 2011, I searched “what is the best diet” in Google and came across the Paleo Diet. While this approach led to weight loss, it also led to me having an all out “cheat day” every 7 to 10 days (15:10). After following the Paleo Diet for over a year, I decided to get my PN certifications and start learning from other, highly respected individuals within the industry (18:28). This was when I came across macros and started tracking my food. However, this approach didn’t better my relationship with food since I was solely trying to fit in all of those “junk” foods. Once I realized that I was overeating almost every single day, that’s when I decided to start remaking those foods to be more macro friendly. Now, years later, I’m at a point where I look at each day as a whole and how nutrition can help me live my best life (22:15). Continue listening to hear me talk about why I chose to continue learning more about nutrition after I recovered from my injury (25:27), as well as whether or not I was controlled by wanting to maximize food volume (30:30). To wrap things up, I dive into my thoughts on body dysmorphia (35:17). When you get to a point where you’re seeing results, it’s so important to be careful to not become too obsessive. Remember this - when you look in the mirror, your natural inclination is going to be to point out what you don’t like about your body and what you want to improve. | |||
| 13 May 2019 | Build Your Calorie Cycling Gameplan | 00:14:25 | |
In today’s episode, we’re going to walk you through how to build your own calorie cycling plan. First and foremost, you’ll want to look at your week as a whole (0:39). Most people are typically busier during the week with more free time during the weekend. Once you know that, the next step is to figure out your weekly total. To do that, multiply each macro goal for the day by 7. Now that you’ve done that, you have to decide whether you want to start with your weekday or weekend calories then reverse engineer from there. The biggest thing you want to remember is not to eat less during the week to only overeat over the weekend. You’ll also want to keep protein constant, so play with just your carbs and fats. Another option you have is to taper your calories (3:54) and slowly add in more calories throughout the week. Now that I’ve talked through how I’d approach setting up my game plan, Miguel walks you through his (5:29). Start by taking the average amount of calories you want to eat for the week, then reduce that number by 10-15%. Once you’ve done that, add those calories to the day where you want to have more food to play with and will be eating a little more. It doesn’t matter which method you use, as long as you have those checks and balances. To wrap up this two part episode, we touch on the difference between calorie cycling and carb cycling (8:45) so be sure to continue listening if you want to learn more! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 16 Mar 2020 | How To Eliminate Food Cravings | 00:27:07 | |
In today's episode, we continue a topic that was brought up in a previous podcast. This topic was about how Zach can't remember the last time her had a food craving after being controlled by them for many many years. So today we dive deep into the science behind food craving and share our step by steps on how to eliminate the food cravings! Please leave a 5-Star Review on Itunes if you have yet not! Means the world to us! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 06 Nov 2019 | How To Grow Your Butt w/Bret Contreras Pt.2 | 00:24:45 | |
Today's guest has been requested for many many months and I'm super excited to get you guys this episode! This interview was packed with value so we had to split it into a 2 part series. Make sure to check out Pt.1 episode before diving into this one! Enjoy! Bret's IG: https://www.instagram.com/bretcontreras1/ Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 28 Jan 2019 | 99% Chance you are doing it all Wrong | 00:30:24 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 25 Nov 2019 | Why We Gain Weight During The Holiday Season | 00:35:47 | |
In today's episode, we talk about why we gain 50% of the weight we will gain in a year in this 6 week holiday period. Super fascinating episode that will give you a new perspective and gameplan on how to have your best holiday season. Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 02 Dec 2019 | How your Childhood is Impacting Your Nutrition w/Sohee Lee | 00:41:22 | |
In today's episode, we have part 1 of the interview with the amazing Sohee Lee! In this podcast, we talk all about the psychological side of nutrition starting from early childhood to present day. So many amazing examples and "aha" moments where you are gifted with a new perspective thanks to Sohee. Enjoy! Check out Sohee here: https://www.instagram.com/soheefit/ Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 05 Aug 2019 | Is Dairy Making You Fat? | 00:35:58 | |
In today's Podcast, we talk about Dairy and what the research really says about it's affect on your health and body composition.
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 11 Nov 2019 | Fat Loss Forever with Layne Norton | 00:49:58 | |
In today's episode, we have part 1 of the interview with the legend Layne Norton! In this podcast, we talk all about the diet after the diet! We dive into all the protective mechanism that are taking place in the body post diet that are setting you up to gain the body fat back. Check out Layne here: https://www.instagram.com/biolayne/ https://www.youtube.com/user/biolayne Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 25 Feb 2019 | Supplements That Are Wasting Your Money | 00:37:57 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we’re going to get right back into it. Glucose disposal agents (0:40) are the last health supplement we want to talk about. They’re often marketed as the supplement that will help push those extra carbs (i.e. that you consume from say a “cheat meal”) to the right places. However, what we’re finding is that there is little to no effect of this for the average/healthy individual. While you’re listening, keep in mind that nothing you take will fix everything; it’s an all encompassing approach. Moving on, we talk about our top two recommended performance supplements (5:42). The first is creatine monohydrate, which will help improve your performance in the gym. You have the option to take 20g per day for a week, then just 5g daily afterwards or start with 5g a day and take that consistently - both will lead to the same results. Continue listening if you want a more in depth explanation. Next, we have caffeine (19:11). Caffeine can help improve your cognitive performance, strength output, and overall workload capacity. Because each individual has different tolerance levels, you’ll have to find the dosage that works best for you. You also want to keep in mind that caffeine does have a half life of about 8 hours, as well as the easy possibility of taking in too much and overdosing on it (23:05). To finish out this episode, we discuss citrulline malate (28:24) - a supplement that isn’t backed by science but is used by most individuals to help get a “pump.” Lastly, we touch on beta alanine (33:07). For those of you that are familiar with this one, it makes you feel tingly and like you’re skin is crawling. We explain both of these in more detail in the episode, so be sure to listen until the end.
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| 21 Apr 2019 | Flexible Meal Plans | 00:27:39 | |
In today’s episode, we’re talking all about meal plans. To kick things off, Miguel explains the research behind meal plans (1:35). There are two main types of meal plans. On one hand, you have a rigid dietary restraint and that’s the idea that you have a meal plan where you’re either “on” or “off” with no in between. On the other, there’s a flexible dietary restraint. This is where you understand that certain foods and calories can be switched out. So what are the benefits to having a meal plan? Probably the most important being that it provides you with structure. With structure comes the ability to reverse engineer your day (5:37). There are going to be moments throughout your day when you can’t or don’t have the time to think about food. For these times, you have two options. You can either eat a typical meal that you know you enjoy or you can plan out your food/macros the night before. While you’re creating structure, you know that nutrition can be thought of as a dimmer switch. The goal is to track now, so you don’t have to for the rest of your life (9:03). Moving on, we discuss society’s weight gain problem. If you follow Layne Norton, you’ve heard him say, “we don’t have a weight loss problem, we have a weight gain problem” (13:57). People can diet and lose weight, we see that. The problem is when people stop dieting and go back to their old behaviors like not moving as much or not thinking about their cravings. Diets aren’t some sort of a reset button. Something has to change in order for you to maintain your weight, new shape, etc. With that being said, the people that find success with dieting are those that incorporate their new behaviors into their life, for the rest of their life. And now, to wrap this episode up, we touch on why we promote Flexible Dieting (19:55). Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 16 Aug 2019 | How To Build Your Perfect Training Program | 00:24:32 | |
In today's podcast, we will walk you step by step on how to build the perfect training program for you! This is the second half of the previous episode we did on the science behind what a great training program needs. So if you missed that episode, I HIGHLY recommend you check it out!
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 14 Oct 2019 | How Zach Gained 10+lbs of Muscle During His Bulk | 00:45:50 | |
In today's episode, we bring arguably the most requested episode to date. And that is how Zach was able to transform his physique and put on 10+lbs of muscle during his last bulk! It's a good one! EnjoY https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 28 Jan 2019 | Our Best Macro Tracking Hacks/Tips | 00:40:38 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 28 Jan 2019 | The History of Flexible Dieting | 00:20:00 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 24 Jun 2019 | Ultimate Guide To Reverse Dieting | 00:42:31 | |
In today’s episode, we’re talking about reverse dieting. Reverse dieting is the process we go through to reverse the effects of our diet, which is going to look different for different people (3:01). One of the reasons we go through a reverse diet is because at the end of a dieting phase, our actual metabolic rate is lower than our predicted metabolic rate (3:20). Therefore, we want to slowly add calories back in so our body realizes that it doesn’t need to be as conservative as it was before. This isn’t something “magical,” which some people tend to believe. Like we previously said, this is just to get our bodies back to a level of intake that makes sense for our body weight and composition at the time. Moving forward, let’s discuss the biggest thing to consider prior to entering a reverse dieting phase (9:05) and that is that you’re going to be expending less energy throughout the day. Since you’re moving a smaller body, you’re going to need less energy to maintain that weight and you most likely won’t be able to eat like you did before. Taking that into consideration, you’ll have to recalculate your maintenance calories. The first step to doing that is to get a conservative estimate of what you’ll need to eat and when you get there, know that it’s okay to put on a little bit of weight. The second step will be to wait until your weight stabilizes for a little while, then increase your calories some more. Let us preface this by saying that some people will have a higher response to more food, so you’ll want to check in with yourself constantly. Reverse dieting is a slow, planned out process. Now to wrap this episode up, we take you through two different examples. The first being a male (18:33) and the second being a female (26:57). With each example, we take you through what it’ll look like, as well as how and when to increase calories. The process and numbers will be slightly different because females have smaller bodies than males do. One of the biggest things to remember is that you don’t need to increase your calories on a “schedule” because everyone’s going to go through a different process (38:05). Don’t think you need to match other people’s intakes because you don’t. Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 22 Feb 2019 | Supplements That Work and Are Backed By Science | 00:31:02 | |
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we talk about supplements. We start off by explaining what supplements are and how they’re regulated (1:23). Keep in mind that there are a lot of false claims floating around. In regards to what health supplements we’d recommend, a fish oil (7:12) is at the top of our list followed by Vitamin D3 (13:33), then a multivitamin (20:37). With all of this talk around what’s necessary, we wanted to explain whether or not it’s possible to overdose on a supplement (18:13) and which supplements you want to be careful not to take too much of. These next two recommendations are going to be geared towards vegan athletes (23:56) - Vitamin D12, which can have an effect on your mood, and iron since it is mainly found in meats. Lastly, we discuss the ever-growing popularity of green supplements (25:37) and whether they a necessity or not. To wrap part one of this two part episode up, we talk about the placebo effect (28:53). What this means is that if there’s no research backing a certain supplement but it made you feel better, that feeling was not an effect of the supplement itself.
Fish oil recommendations
Multivitamin recommendations
Multivitamin recommendations
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| 09 Mar 2020 | Why You Shouldn't Contest Prep | 00:25:41 | |
In today's episode, we dive deep into why we think 99.9% of the population should not do a contest prep. We dive into the research, our personal experiences and our colleagues in the industries experience as well. This is a very powerful episode for those who compete and those who do not. Enjoy!
Please leave a 5-Star Review on Itunes if you have yet not! Means the world to us! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 03 Feb 2020 | The Science of Stress: The Good, The Bad, & The Ugly | 00:46:23 | |
Today's episode is with the amazing Dr. Stults who is a world-renowned stress researcher! In today's episode we dive deep into the science behind stress and everything you can do to lower stress. Referenced Studies: Landmark study on effects of psychological stress on muscular recovery over 96 hours. https://www.ncbi.nlm.nih.gov/pubmed/24343323 Effects of stress on physical activity and exercise - cited > 400 times (free article pdf). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894304/ Google Scholar page - Matthew Stults-Kolehmainen, PhD - Yale - New Haven Hospital https://scholar.google.com/citations?user=e0V2cmAAAAAJ&hl=en Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/:
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| 18 Feb 2019 | Intermittent Fasting is MAGIC! Or is it? | 00:25:27 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
In this episode we talk about everything around meal timing. From “Intermittent Fasting” to eating 6 times a day to understanding what’s happening at physiological level and how can you modify it to put yourself in the best position to succeed. We first cover the definition of meal timing (3:05) on both a daily and weekly basis. After discussing the basics, we go into the biggest debate of macro-nutrient timing (3:57) and how you can focus on meal timing in respect to your metabolism, as well as how it can be used to gain muscle mass (4:38). Moving on, we explain macro timing (5:00), what’s happening from a caloric stand point, and arguments around the different eating windows. Alongside that discussion, we help further your understanding of the thermic effect of food (6:27). This leads us to answering the question of “is there a benefit to eating 6 times a day so your body can turn into a metabolic thermis?” Once we’ve answered and explained our thoughts on that debate, we talk about what Intermittent Fasting really is (8:35) and if it’s really a “diet” or not. Additionally, we go into depth on whether breakfast really is the most important meal of the day (11:13) because we’ve all heard that before! Lastly, we talk about the two hormones that help regulate our hunger levels (14:05) because this will truly help you understand what’s going on with your body. And to wrap up this episode, we circle back around to Intermittent Fasting and autophagy (21:06). | |||
| 26 Aug 2019 | The Perfect Night Sleep Blueprint | 00:42:30 | |
In today's episode, we cover the 10 steps to achieving your best night sleep every single night! We go into great detail on each of the 10 steps. 1.) Building Your Sleep Sanctuary 2.) How The Morning Routine Affects Your Sleep 3.) Caffeine Intake 4.) Working Out 5.) Food Choices 6.) Water Intake 7.) Blu Blocking Glasses 8.) Technology 2-3 Hours Before Bed 9.) Pre Bed Ritual 10.) Supplements
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ | |||
| 08 Feb 2019 | Keto Masterclass Part 1/2 | 00:34:13 | |
Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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| 12 Aug 2019 | What Your Training Program Is Missing | 01:02:47 | |
In today's episode, we dive into every facet of what a great training program should take into account.
Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/
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