Let Me Clear A Few Things Up

Recently, a major publication shared my story. I’m not going to say where it was published because I don’t have a lot of respect for how they did it. I could go on about that, but I’m not going to. Here’s why:

One of my personal committments as a business owner is to be relentlessly positive so instead of critiquing their process, sharing details or problems and putting them on blast, I’m just going to clarify what I want clarified.

I’ll be honest, when I first saw the piece, my heart sank. The title is something I don’t represent or believe in. Many of the recommendations are not things I stand by or would ever recommend.

However, the piece itself might bring people here and to my podcast who might not have otherwise found it and that’s awesome. I’m grateful for that. And I’ll maintain my commitment to educating & inspiring every day.

So with that perspective in mind, let me make a few things really clear:

  • I strongly encourage slow, sustainable weight loss. Nine pounds in a week is not sustainable and not something I would ever promote or suggest is reasonable. It’s not. Might you lose 9 lbs in a week when first making major changes? Sure! Most of that is water and that kind of week is a major anomaly.
  • When I talk about the golden rules of carbs and fat loss and having your carbs at night, I don’t mean cookies or ice cream. I’m all for occassional indulgences but rest assured that cookies aren’t something I recommend for health, fat loss, energy or anything else.
  • In episode 195 of the podcast I talk about how, for energy, fat loss and overall health, look to get your carbs from whole food sources and gradually work towards keeping your consumption to about one serving at that meal. Examples would be fruit or sweet potato, not processed foods.
  • Though I’m not a purist, we will be fittest, healthiest and most energetic when we aren’t indulging in sugar & treats every day. This change doesn’t have to happen immediately, but it’s something to work towards.

If you’re new to the site and want to get a good sense of my perspective on nutrition for fat loss, here are some episodes of the podcast I recommend.

Carb Timing

How To Make Breakfast A Fat Burning Meal

Primal Lunch Ideas

The Golden Rules of Carbs & Fat Loss

Carb Spillover

Always Hungry

If you ever have questions or suggestions, leave a comment!

Year of Push 4.8 It’s Not Low Carb

I can’t change what other people are willing to see & hear, but I figured I’d once again take an opportunity to explain my position on carbohydrates.

Carbohydrates are not bad. In fact, the majority of  my meals are carbohydrates. You see, vegetables are carbohydrates & if you look closely, the majority of most of my meals are….vegetables!

This is where black & white thinking is so flawed. We cannot talk about all carbs in the same way. Cabbage is a vegetable. Vegetables are carbohydrates. Therefore, cabbage would be classified a carbohydrate.

There are only 3 macronutrients (excluding alcohol): fat, carbohydrate and protein. Cabbage is not a fat. Cabbage is not a protein. It is a carbohydrate.

Pasta is also a carbohydrate. We cannot act like pasta and cabbage are the same thing. They are not. Just like Crisco & avocado are not the same thing. Both fat, yes, but not the same. Are you with me?

When we look at carbohydrates, we have to consider the water content, the fiber content, the sugar content and the starch content. (Starch, btw, is a chain of sugar).

Cabbage delivers a elicits a very different hormonal response than pasta does.

I can eat equal grams of cabbage & pasta and my blood sugar & insulin will respond very differently.

Is my diet low carb? That’s relative. “High” and “low” are relative to something else. What something else? Whatever you pick. My diet is probably high carb compared to most ketogenic diets. It’s probably low carb compared to the Standard American Diet. None of that matters.

What matters is what works for me. What matters is what works for you.

I’m not fighting against anyone’s ideology, nor am I selling you my ideology. I’m helping you establish your own.

Here’s to everyone who is open to seeing it and to patience and understanding with those who aren’t yet.

I will never, ever fight someone about this stuff. That’s not why I am here. I think the world needs more respect & understanding, not less. I think the world needs more “do what works for you” and less “who’s right & who’s wrong”. We don’t have to agree. You don’t have to like what I have to say. That’s the beautiful thing – if you don’t, there are tons of other podcasts to listen to or blogs to read.

I don’t shop at stores where I don’t like the clothes. I don’t walk around them to complain about how ugly they are. I just go somewhere else. Seems logical.

If you would like to understand this better, I’ve done a million episodes on carbohydrates and I also have a comprehensive carbohydrate strategy e-course. None of them are to push an agenda or to sell products. Rather, they are to help you understand the impact of different types of carbohydrates on YOUR body and proceed accordingly.

I choose joy. Joy is power. 

Speaking of joy – today’s workout was a nice change of pace. Definitely some muscle burn but it didn’t get me too winded.

“Mad Season”
21-18-15-12:
Chest-to-Bar Pull-ups
DB Push Press (35’s/20’s)
50′ Back Rack WreckBag Lunge (50/35)

On the food front:

I was in the mood for greek yogurt after my workout so that’s what I had. Lunch was a cobb salad & dinner was brussels sprouts & grilled chicken.

Here’s to eating what works for you and makes you feel amazing.

PS: If you’re new to these posts, listen to this podcast episode to get the scoop on what changes I’m making in my life and you can start back at my first daily post here.

331: Carbs And Fat Loss

331: Carbs And Fat Loss

There is way too much confusion about carbohydrates. Too many people lump them all in the same category and act as if grams of carbs or calories are the only relevant factor. That’s not the case.

Others act as if all carbs are “bad” – also not the case.

Some suggest that carbs are essential and even when pursuing fat loss we should consume multiple servings of quality carbs each day – that is untrue for most people.

Some people suggest that your metabolism works like an accounting system and we need to consume carbs in the morning if we wish to burn them off. That reflects a fundamental misunderstanding about metabolism and macronutrient utilization.

While it can be frustrating to hear conflicting opinions, I have some good news:

  • Carb strategies for sustainable fat loss are not complex or difficult
  • Your body will never lie about works & feels best for you

In today’s episode we’re clearing up the confusion and reviewing carbohydrate metabolism & storage for those seeking any degree of fat loss.

Listen Now

Download Episode

Resources:

Carb Strategies for Fat Loss  – E-Course

Why Calorie Counting Doesn’t Work

Carb Timing

Carb Tolerance

3 Stages of Carbohydrate Intolerance

The Golden Rules of Carbs & Fat Loss

Summer Fat Loss Fast Track Wait List

How To Leave A Rating & Review (thank you!!!)

331: Carbs And Fat Loss

290: What’s A Fat Loss Breakfast? Answers To Common Questions

Is breakfast the most important meal of the day?

Is there such a thing as a fat loss breakfast?

Are there certain foods that turn off your fat burning potential?

Do I have to eat breakfast?

If I put lemon in my water will I stop burning fat?

For how long should breakfast hold me over?

We’re answering all these questions and more on today’s podcast! Don’t miss it! If you want more resources on breakfast and fat loss, check out the links below.

Listen Now

Download Episode Transcript

Download Episode

Resources:

Q&A 6 How To Make Breakfast A Fat Burning Meal

Episode 115: Breakfast Recipes & QA

Carbohydrate Tolerance

Stages of Carbohydrate Intolerance

What Is Bulletproof Coffee?

Dos and Don’ts of Bulletproof Coffee

Want to hop on the wait list for the spring Fat Loss Fast Track?

Check out the new Daily Motivations Podcast here.

Bar-Buyer Beware

Lots of people are spending lots of money buying protein bars thinking that they’re a healthy, convenient alternative to processed snacks and candy bars.

Not so fast.

In most cases they are highly processed, expensive candy bars with added protein & a sprinkle of synthetic vitamins and minerals.

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Can we do a little science before we tackle the products & marketing?

I really need everyone to understand this: your body is constantly working hard to keep your blood sugar stable. It’s dangerous if it gets too high or too low. Plus, when it gets too high, fat burning is prohibited.

But do you know what stable blood sugar looks like within the blood stream, approximately? It’s 1 teaspoon of sugar dissolved throughout your entire blood volume. One single teaspoon.

That’s 1 teaspoon of sugar dissolved in roughly 5.5 liters of blood for your blood sugar to be steady and stable.

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Now, how much sugar is in the bar you’re buying? Heck, how much sugar is in anything you’re buying?

Here’s a quick tip: 4 grams of sugar = approximately 1 teaspoon.

So, if you buy a bar with 26 grams of sugar, that is 4 teaspoons. Four times the amount needed to keep your blood sugar stable (remember that blood sugar & insulin management is critical for fat loss).

Why do you think there are so many bars on the market, with more added every day?

Because we buy them.

Because it’s pretty easy, through marketing & packaging, to make us feel like they’re healthy even when they’re not.

Why do you think there is so much sugar in them?

So we continue to buy them. So that eating one makes us crave a second! (Ever had that happen? Eat one bar and find yourself going back for a second?)

Let’s take a look at how much sugar is in some of these popular bars.

Ever had the Chocolate Mint Cookie Crunch Balance Bar? Totally tastes like a Thin Mint. No surprise – each bar has 4 teaspoons of sugar! Four times as much sugar, in just one item, as your body needs to maintain stable blood sugar.

balancebar

How about the Zone Perfect Chocolate Chip Cookie Dough bar? Pretty great marketing in the name, no? I’m not quite sure what’s perfect about a bar that has 4.5 teaspoons of sugar in each one!

 

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Lots of people look at Lara Bar as a more fat loss friendly choice because it seems more “natural” and they tout that this bar only has 4 ingredients. Sounds healthy, right? Except that each individual bar contains 4 teaspoons of sugar!

larabar

Here’s the important thing to consider: when you eat these bars, it’s not the only item that introduces sugar into your system each day! This is 4 teaspoons in a tiny bar which is only one of MANY things you eat each day!

You have to consider – do these bars work for you?

Do they represent an improvement for you?

Do they satisfy your hungry?

Are they REALLY fat loss friendly or are you believing what the marketing hype tells you?

Food for thought!

Bar-buyer beware!