Posts Tagged ‘Macros’

HH028: Joe & Lauren – Carb Cycling

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Key Takeaways: Carb cycling isn’t for everyone, but it can be useful if you want to see the way that food and hunger affects your body. Your hosts Joe & Lauren they discuss their opinions on carb cycling and hunger in general. Plus, understand strategies regarding meal timing and setting goals.

  • Lauren confirms that she doesn’t carb cycle and it’s not something she’s interested in
  • Joe & Lauren share examples of macros that work with individuals who carb cycle
  • Joe’s personal experience with carb cycling and what his routine looked like
  • “The Carb Night Solution” – book on carb cycling for the general population, how to use the power of sugar and carbs to benefit your body
  • Setting up clients for success – setting “mini goals” and being able to check things off
  • Achieving goals has a huge psychology component
  • Remember that it’s ok to be hungry.
  • The bodybuilding is bad at talking about hunger and how it’s not a bad thing.
  • Meal timing – better to have less larger meals or more smaller meals throughout the day
  • Lauren’s experience with being hungry “for over a year”
  • Changing your physique isn’t supposed to be easy; feeling hungry and feeling tired aren’t foreign feelings
  • There’s a lot of people that feel awful and they don’t know they feel awful. Often, you won’t notice how bad you were feeling until you train your body to feel so much better.
  • A conversation on sweeteners and how we, as a population, have much more sugar than we’re aware of
  • The problem with the phrase “if it its your macros”

HH 013: Joe, Lauren, Alex and Hana discuss Intermittent Fasting

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Intermittent fasting has become a huge craze recently but is it right for you? This episode of Higher Health presents great insight into our personal experience with the approach. Bottom line is fasting works, but before setting out on using it for yourself make sure you do your research.

Key Takeaways

  • Understanding reasons why you should or should not try fasting is very important
    • Are you sleeping enough? How are your stress levels? Do you have a tendency to binge?
  • A good eating time frame to start with is 10hours of eating with 14hours of fasting a day. Optimal would be 8hours of eating with 16 of fasting
  • Onnit academy shares a great guide for beginners on intermittent fasting here
  • Strategically eating higher fat meals or a total ketosis approach could amplify the effects of intermittent fasting by priming the body to burn fat for fuel while in a fasting state
  • The human species has evolved through famine and fasting is something that our bodies can absolutely handle
  • Fasting can be used as a daily approach or added as a once or twice occurrence for longer fasting periods within one week

HH 010: Joe & Lauren on Macronutrients

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As fitness professionals, hosts Joe & Lauren discuss how they implement macro tracking and meal plans into their lives. Plus, they discuss the dangers of “ball parking” and how eating clean can completely transform your palette and your way of thinking.

Key Takeaways:

  • Joe and Lauren discuss their personal experiences with starting to count macros and how they sustained that dedication over time
  • Macros give you more flexibility to enjoy a wider food palette
  • How do meal plans and macros work together? Can they work together?
  • Understand macros lets you learn how to look at foods and understand what’s in them
  • [8:15] Joe’s daily macro-count and how he personally measures macros
  • Tips on when to take a step a back from counting and when to crank up the tracking
  • How “ball parking” can do you wrong – when little bites add up
  • [10:00] If rice and a pop tart have the same amount of carbohydrates, are they considered the same?
  • [12:00] Eating clean can transform your palette: learning to appreciate “treats”
  • How social media has created false messages about fitness and eating
  • Competing life vs. future practices – how will behaviors change?
  • [18:45] Be conscious about how competing can create obsessions and guilt.
  • It’s important to view food as fuel.
  • [22:30] How are micronutrients included in a total nutrition plan?
  • Vitamins and minerals can be beneficial but you don’t get the full effect from them.
  • Remember that it is a supplement, not a replacement.
  • Watch how your body responds when you eat different foods.

HH 009: Laurin Conlin on Flexible Dieting

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As the fitness industry has evolved the term flexible dieting has been used in several ways. Joe and Lauren bring fellow competitor, coach and IFBB Pro Bikini competitor on the show to discuss what flexible dieting really means.
Key Takeaways:
  • Flexible Dieting/IIFYM vs Meal Plans – The pros and cons of both.
  • Laurin differentiates between meal plans, macro tracking and flexible dieting. She heavily encourages being able to be flexible with your diet in your off season or in non cutting phase (not restricting foods or having anxiety relating to hitting numbers). For example, a strategy such as tracking all day and allowing an intuitive meal in the evening.
  • Flexible dieting could become another form of disordered eating
  • A meal plan can be appropriate as a teaching tool, to remove decisions based around food, and to help with consistency.
  • Nutrition is a skill that takes practice. ([12:00] in discusses a good place to start) Start small with your goals!
  • After a period of dieting, your body can be in a more “sensitive” state. An exit strategy (for competitors and non) is equally as important as the dieting phase itself.
  • Intake vs Expenditure is at the base of weight loss, however nutrient timing can make an impact.
  • Refeeds are NOT cheat meals. Refeeds are structured days with target numbers, typically increasing carbs specifically. The frequency of refeeds ([31:00]), consecutive refeeds, and how to plan refeed days.
  • The benefits of a refeed or high carb day on leptin, appetite, weight loss and dieting mindset.