FAQs on Nutrition - Answered
Good morning everybody, week seven day two. Have you done the full bodywork are you? Enjoying it? Last four weeks guys, this is exciting isn't it? Then we got our end of challenge event so if you are coming, look forward to meeting you I'll share more information about the Saturday morning, maybe Saturday meet up in one of the parks and then, Sunday about you know meet up in the morning and all our stuff.
Speaker 1:So I will share more of that soon. But let's cover some questions. Me and Paul answered some questions last night in two months. Gonna go through some frequently asked questions and they might be good, you might be like Scott I know that shit, shut up. Some of you might be needing a refresher, some of you might not know.
Speaker 1:So I'll go through some now, hopefully they hit, hopefully you learned something but just remind yourself that the world of health and fitness is a jungle full of people trying to sell you this and that and this is what everyone says right, everybody's trying to sell you something so don't listen to them listen to me, do you know what I mean and it's now that's being used as a way to cover up that actually sell you nonsense. You got to love marketers, you ruin everything is the phrase and it's true. Like, you know, you look at ads before they were like, the first ad was, we'll help you lose weight. And then someone else goes, well, we can't use R now, we'll you lose weight fast. And then more coming, we'll help you lose fast in seven days, we help you lose fast in seven days eating chocolate, we help you lose fast everyday eating whatever you want, we help you lose weight for the keeps going and going and going, you get a point.
Speaker 1:Yeah, marketing is marketing, marketing, marketing. What could we do? What we do better? So intolerance test, the York test for example, waste money, just flat out waste the money, Doctor. B spoke about this.
Speaker 1:They basically tell you you're intolerant of the food you already eat. Genius business model because everybody goes away mind blown. Oh my god, it's telling me I'm intolerant literally every food I'm eating, no wonder I feel shit, wonder I'm losing weight. No. You're not losing weight because you're not on the deficit, not because of the foods and you go back and change your foods you will change the results as well.
Speaker 1:So don't fall for those nonsense stuff guys. If you want a genuine test go to your doctor. If you're usually super active in your macros and then you have a week where you're not as active, should you reduce your macros? Now you in this case stop overestimating how many calories you've been from exercise, you might be two or 300 calories a day in average if you work out every day and probably be less over the week. If you don't work out, just hit the same macros simple as.
Speaker 1:Someone's asking if I hit my macros but I haven't lost weight is this normal? Should I still, will I lose weight to macros? Weight loss and fat loss are completely different things. Total weight includes body fat, water, fat free mass, fat mass, all our stuff and then fat loss is just the fat part. So you're all about 20 to 30% fat, maybe more, maybe less.
Speaker 1:What we care about is fat loss over time. So you will be losing fat if you're in a deficit, but it might be masked by water retention because you're 60% water. So if there is a fluctuation in your water retention, it can add a few pounds, pull a few pounds off, stick. Fat loss is a byproduct of the lifestyle you're leading, it's not the main thing to chase. Let it come off over time, it will happen as long as you're honest, as long as you're tracking everything for now, making the most of that stuff.
Speaker 1:Okay, that's as simple as that. If you're really unwell, should you eat more when you basically come back back to life essentially and sometimes your body needs it and sometimes you want to increase your carbs and fats and proteins and happy days give it to her but don't go nuts. Sometimes your body needs it. Fiber is important guys, know, with the new update we've got a fiber tracker so you'll be able to see that and all the others, micros. So yeah, we're still tracking fiber now in the app, you just don't have a bar for it.
Speaker 1:Look into increasing your fiber if you're not feeling so full from your macros be like, know, I eating fruit, I eating oats, am I having like these foods with fiber in it or am I not? And increase your fiber see what happens. Remember it's all experiments, experiments, experiments, experiments. Let's run this experiment, this experiment, what do we learn? No judgment, that's important, we're not judging ourselves ever because when we judge ourselves, you don't see the truth.
Speaker 1:You know what I'm saying? For one week a month pre period of terrible water retention, is it better to drink more to flush you through? You know, this stuff like drinking more water can lead to less water retention in the sense but it's not guaranteed so I mean try it, could help. Not, but worth a go. Should we change your diet if you're under active thyroid?
Speaker 1:Shouldn't change your diet like you know if you're under active, I got under active thyroid. I had it for years, get tested frequently, and I'm still just under what I need to be. But I declined the medication for a while because, you know what, I was at 16 when I got diagnosed with it. Six I was sleeping all the time, guys. I was to school, I was sleeping on a table, couldn't stop sleeping.
Speaker 1:Just boom, sleeping all the time, the time, all the time. So you know, you can maybe burn 100, 200 calories less a day. Because thyroid, lower thyroid. But if you go on a thyroid medication, there's no changes needed, only maybe total calories. Happy days are there.
Speaker 1:Let's have a look now anything new, no questions. Does sleep impact fat loss? I reckon sleep right, you need to get the right amount of sleep for you because I was kind of eight hours sleep and I went to doctor and I was like, I'm not feeling great, I'm feeling tired but I'm getting good sleep like well sleep more then, sleep nine hours and I was like sleeping more and I felt better. I still haven't got nine hours all the time. Was like, it's such a simple thing and I like, you know, just sleep more.
Speaker 1:So what works for you? If you sleep less, sleep more. You know, think it's gotta be magic number. Try different sleep lengths out and see where you is best for you. Go to bed at eight, go to bed at nine, go to bed at half nine, go to bed at ten, you know, try all of it and see what happens.
Speaker 1:And then going from fat loss to maintenance, what should we do? Should we do the what is called reverse dieting? Reverse dieting sounds all you know big but you know you gain 50 calories a week but if you go for maintenance of fat loss to maintenance in one go, your calories jump up, your carbs go up as long as you can withstand that you're gonna gain water retention because you need more carbs and stuff, happy days, let it just let it go, guys. Don't panic. Go straight into it, and just keep your activity levels high.
Speaker 1:Don't go crazy. Don't go you know, don't think you've got off plan. There is no plan. You just need consuming more macros and just making sure you stay in your steps and active and that's all you do and your body weight will go up, and it might fluctuate more. But it doesn't mean a gain of fat.
Speaker 1:There's no need to go over this really slow reverse dieting. It becomes tedious, there's no actually extra benefits where people say it increases your metabolism nonsense. Show me the research that increases metabolism apart from the thermic effect of food goes up and actually these people are walking more because they're eating more calories. The actual speed of increasing calories doesn't cause your maintenance go up. Know, it's just that we move more, we eat more food.
Speaker 1:You know, people will coin anything to sell stuff even doctors and stuff like that. So be aware guys be aware. I've been eating a lot of 50% less fat things a lot lately, and to try to get close to my protein levels without going over fat is that sustainable long term, feels like a bit of a hack. Well, know think of this, the world is made up of all of our thoughts and stuff what we've made guys, just think about it for a second. Everything in this world is made up.
Speaker 1:If we had started eating cheese that we brought out the 50% fat version, less fat version first as opposed to the ones we've got now, we wouldn't even be questioning this. Know, bit of a hack. It's just that they're actually maybe less lazy in the process of making cheese these days. Maybe they go, you know what, maybe we can make it less fat and it'd be the same. And they can do it.
Speaker 1:And they're doing it now because we want it as customers. Back in the day, just put everything in, didn't care about the calories, just popped everything in, made it easy. So you know, is it a hack? Or is it just you know, more variety? Don't think, I don't really view it as unsustainable is 50% less fat.
Speaker 1:I just think that it's good to know that actually you know sorting the processes out and making the macros better. PCOS and fat loss and different macros. They say like on PCOS like 150 grams of carbs a day max or whatever. And you know there's there's there's some differences. There's some things you need to look into.
Speaker 1:I will repost a q and a we did with Lyle MacDonald who wrote the woman's book volume one that covers all of this. For anyone new to Turtle, it's a two hour mammoth about female health and fitness, mental cycle spoken by two blokes. So you might be thinking what on earth do they talk about, I'm just learning from him. He's written books, he's looked into the research. Fair play to the guy.
Speaker 1:I mean, he's looked at the data, he's done the work and he said he nearly killed him. Obviously, he probably didn't actually nearly killed him but it took a lot. And he was the one that looked into all the research, the crap research, got the good research and analyzed it all. And if he's the one who's done the work and no one else has done it, how can we say, well, should we listen to a man? Because the research is the research.
Speaker 1:And he's looked at the research and he's wrote off that and there's obviously a massive difference of subjective takes on this because everybody's different, different types of cycles all this stuff. So you know we can't say anything about that but we can say is that two hour chart is about a lot of research about this stuff which is very very useful. Eggs, does eating eggs cause more bad cholesterol myth, been debunked guys, eat the eggs, enjoy them if you are if you are an egg eater. And this is an important thing as well is like when you increase when you look at carbs as energy and you say I'm gonna eat energy and then you eat energy and you're not scared of carbs because you're not demonizing anything anymore and you eat more energy energetic and you move more, you fidget more, you do other things you decide to clean or whatever that day. You actually then burn more calories overall and you get into a bigger deficit, you lose more weight.
Speaker 1:Paradoxically, that's how it can work. Similar the other way around, If you think doing workouts burns more calories, if you do a massive workout, you burn 300 calories, you might get burned out all day and actually you move less, you actually don't even get into deficit anymore because you've not doing your steps anymore, you're not moving about anymore. But you think as you're doing a workout, you've burned more calories that day but actually you haven't. Are you with me? So we have to look at these things, know, am I moving less from workouts after the workout days?
Speaker 1:It's important to look at. Look at if you're consuming enough energy aka carbs aka the good stuff. Sweetener doesn't cause insulin spike, sweetener isn't bad guys. There's studies, know, doctor p said he worked it out. He needed drink 18 liters of like Coke Zero in one go to have the amount of sweetener they put on those rats in those studies and cover them in it.
Speaker 1:And again, rats are tiny they've probably stressed out so much because they've just been used for testing all the time as well, so you have to look at that. So yeah, sweetener moderation absolutely fine. And that's it, we've spoke about happy days. I think that hopefully that was useful. It's important obviously to like look at yourself as your own scientist, work out the best sleep for you to run an experiment, work out the best carb sources for you, run an experiment, protein sources experiment, all this stuff and don't fall into traps of people who demonize stuff because if someone's demonizing something, they're probably trying to sell you the opposite.
Speaker 1:And hopefully that was useful and just a refresher on stuff. Just remember over the big grand picture, if you're sticking to your macros, you're walking enough, you're drinking water, you're doing the strength workouts, you're doing some sort of exercise here and there to get for performance benefits not for calorie burn. Over the long term that type of person will be leaner and stronger and happier and fresher. Okay, that's all you need to know, the moderation approach, that's it. You can look at the minuscule details, but it's the picture over time, the consistency over time that matters.
Speaker 1:It's not a magic thing. It's not as one big thing that happened there, one big thing, the huge thing they did for a week or a blitz they did there. It's the over because this over time is the magic. So don't feel like you've got to rush anything. You again, you take this one day at a time, get you one big thing done.
Speaker 1:Happy days, let me know how it goes. Use this as a prompt to go and do you one big thing, put a smile on your face or whatever it may be. If you haven't tracked yet this week, track your breakfast right now, let's just start now. You can do two things right now, you can take a good decision, you can take a bad decision, but it's completely up to you. It's your responsibility.
Speaker 1:So what decision are you going to make right now? Let me know tomorrow.
