How to Be Flexible with Your Nutrition as The World Opens Up
Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we going to do today? This all matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. So hopefully this episode is going to give you some daily dose of wisdom that you can take action on today to improve your life.
Speaker 1:And remember, all it takes is one day at a time. Good morning, you mad. I can't say it, but you are mad. You're on this journey trying to improve yourself whilst the world is crumbling around us. Eat into oblivion, not moving, getting worse.
Speaker 1:I I saw the NHS did a pause the other day saying obesity rates and other things are going out of control, like two out of three people. They were trying to look at pilot things, trying to look at ways to help with it. So they're looking at giving people, from poorer areas, I think, like, free fruit and veg maybe, or, like, discounts from supermarket stuff like that. And I think, like, that's that's that's really, really good. Right?
Speaker 1:It's really, really good. But it's still it's still just a bit of lip service in a way because just telling someone to you you go through through piece free pieces of apples and oranges for you today isn't gonna stop the behaviors of Regotomex. It's ultimately like it's about the total calories eaten, isn't it? It's not just about, well, I love an apple today now and happy days. I'm healthy.
Speaker 1:It doesn't work like that. And you look at the other initiatives they've done over the past over the years, like who is running these things like NHS launched 800 calorie diet NHS launched you know these like extreme diet plans like what are you who are you who's advising you honestly who are you listening to But anyway on to the point of this fight not today, really like how do we deal, how are we gonna deal with the world opening up and because on the nineteenth believe it or not he has opened the country up with no limitations apparently so we gonna have freedom. We're gonna have freedom. That means spontaneity for most of us. Some of us maybe.
Speaker 1:Some of us like to plan everything, which is great. You you can use the the macro planner in the app, and you'll have no problems being able to adjust some of us last minute stuff. What do we do when when we hit last minute events? Oh, you're on track all week. And let's let's let's play worst case scenario.
Speaker 1:Monday and Tuesday, you've gone over your macros. You don't know why. You feel like like me, like, ask me a bit of ill, feel like shit. You know, you're macros. Wednesday comes, you feel a bit better.
Speaker 1:You may text you at 6PM. Look. We're all going to the pub tonight. I'm food, whatever. Do you wanna come?
Speaker 1:You're like, oh, I'd love to. I'm gonna feel better. You go. Now you're in a position where you know the last two days you've gone over your macros significantly. You know now you're out, and you're gonna god knows what you're eating.
Speaker 1:You know, you there's no idea. You have no clue how many calories are in what you're gonna eat. You do you know how many drinks you can get, so that can be that can be taken in. But at the end of day, you've gone over, and you're gonna go over again tonight. Like, what do you do in opposition?
Speaker 1:There is really only a few options. There's the there's the, the effort option, which is Al Sarves and get back on it tomorrow, and I'll I'll I'll play the laws of averages. I'll play the numbers game. And if I get back on track tomorrow and I do that for a continuous amount of time, the numbers are gonna stay in my favor. You know, you have 20 good days and then three, you know, quote, unquote, bad days.
Speaker 1:Are those days gonna outweigh the 20? Not really unless they're really, really, really extreme. So you can do that attitude, which is fine as long as you know the averages work, as long as you do actually put the the averages to work, as in you are doing good days as well, not just having, like, those days off all the time. The second option is obviously to use the app, the Macro Planner app. The mindset is it's a flexible lifestyle.
Speaker 1:It doesn't mat like, look. The only thing ideally that you want to be consistent with in terms of your eating every day is your protein intake. Right? That's the only thing we we would ideally like to see as a hit in every day. The reasons being it can help with appetite control for one.
Speaker 1:That's the big one of the biggest factors of protein. Like, wow. Can help with your appetite control. That's huge for us trying to deal with hunger levels through the day. Second, if your goal is to build muscle, get stronger, maintain muscle, you want your protein to be to be consistent.
Speaker 1:Right? You don't wanna go into a state where you've got, you know, eating no protein, you're in a deficit, and you don't wanna get into that state, catabolic state for that that we don't wanna be in that state without the protein. Yeah? That's very important. So that we would need the consistency of that.
Speaker 1:When it comes to carbon fat, right, doesn't matter. You can have all your carbs and fats today and then have no none or, like, little next few days apart from fat needs to be at a certain level, say, five grams a day just to make sure you're having enough fat in your diet because they do play an important role in hormonal processes and stuff like that. But once you've kind of looked at those two kind of rules, we would really, really like you to stay on. You can go all in on cabs today and have less tomorrow blah blah blah, you can have evenly split you know that's fine you can have two huge days and then four small days it doesn't matter. So the mindset is it's a flexible approach If and I and I don't mean you have to suffer the other days.
Speaker 1:It's just that if you can rein it back in a bit, that is that's that's a lot. Like, so if you went over massively today because you were just last minute thing and then you thought, oh, I've gone over this week and I was terrible. The first two days I've gone over my macros. Right? But if your goal is fat loss, if you've gone over your macros, it doesn't mean you're gonna gain fat.
Speaker 1:You've still got that 500 calorie buffer where if you go over your macros, your total calorie intake by 500 calories, then you're at maintenance level thereabout. Right? And if you're not maintenance, you're not gonna gain fat. So on the days you just you can't hack, I've been in a deficit, you go over, you might still be in the tiniest of deficit or maintenance. And even if you're not on maintenance, got a slightly over maintenance.
Speaker 1:It's not as if you're gonna be eating 3,500 calories over in that one day to gain one pound of fat. Okay? So remember that. If you do even if you do go over, it's not it's not nearly as bad as you think. Not nearly as bad as you think.
Speaker 1:Unless you're on a massive bend and you're eating like kebabs every every three minutes. But when it comes to that Wednesday, see those two days you've gone over. So you've you've got slightly gone over your maintenance. On a Wednesday, you go over blah blah blah. You go over 2,000 calories.
Speaker 1:If the mindset is, fuck it. Whatever. I've gone over 2,000. I'll I'll work it back. I'll just go back to my normal macros tomorrow.
Speaker 1:That's fine. But what you can do is, and I think the best option is to try and claw something back. Be like, you know what? I'm not gonna go and take all the thousand 2,000 off my rest of my week because I've still got Thursday, Friday, Saturday, Sunday to go. What I'll do is I'll try half.
Speaker 1:I'll take a thousand calories off the next four days, and, you know, I'll take 250 calories down, the next few days. And I do know what? That's good enough for me because I've only just gone over my macros on I've only just gone over my, maintenance in the first two days. I've gone over on Wednesday, but I don't wanna be, like, in low, low state rest of the week, but maybe I can claw back and have some form of a good week. Now what does a good week mean?
Speaker 1:This is where you have to reframe what success is for you. When with summertime, July and August and even September and we're out with our family friends and drinking, sometimes some weeks believe it or not fat loss might not be an option for you to pursue. It might just be maintenance in terms of fat fat loss and fat gain. But we can still do in those weeks is we can still hit our protein, or we can still get our steps in. We can still train and improve our fitness, improve our strength, right?
Speaker 1:We can still try and look at adding some muscle. We can still keep our mindset in a good position. We can still go and do exercise, release endorphins, feel good about ourselves. Now we can still do, we can still work in our mind, we can still read books. We can go to these social scenarios, know when we're looking after our health and this is within reach.
Speaker 1:We're not leaving. You know, it's kinda like a dog on a leash. You know what mean? You're like, can let it off in a bit. You're a little you're a but you can pull it back in easy.
Speaker 1:It's always within reach. Can always just pull back. You know you can do it. Like next week, you know, next week I know exactly what to do. I have to say no to a few things, get back on, I'll feel better, feel on top of it.
Speaker 1:Some people, their dog isn't even on the leash. Their dog's miles away. They don't even know what it is. They have just it's complete chaos for them, and they can't go and bring it bring it back with ease. It's it's a hell of a journey to get that back.
Speaker 1:With you guys, you you you need to understand that you're all within reach of pulling it back very easily, especially with the turtle community. And again, back on a mindset session or just getting checking in or using the app or whatever it is. Right? So the mindset, I think, is important is around being flexible and then having being okay with having different success metrics for a week as opposed to only having one metric, which is fat loss. Because I think in reality, nobody has lost fat fifty two weeks in a row.
Speaker 1:No one. Unless you're, like, you know, crazy. I think, like, realistically over summer, would I be happy with losing one or two pounds a month and now having a social life, being able to eat a decent amount of food, still being able to train, to get my steps in, being healthy, being happy. Of course, would. Like, if I can go through the next few months still, you know, creeping towards my goal, happy days.
Speaker 1:Why do we need you know, may maybe in other months, maybe, like, Feb, March, April when there's not much going on. We can go on that one pound fat loss a week. We can hit that quite easily. There isn't much going on, whatever. So you have to start thinking differently.
Speaker 1:You have to you can't be so not only you have to be flexible with your with the eating and I mean, know, don't be yeah, don't be rigid in your eating. You have to be flexible in terms of like your goal management or like your your success metrics because they they have to be they have to be like flexible, they have to. Otherwise you know what's gonna happen is you're gonna feel terrible you're not hitting one pound a week of fat over August and it's like listen it's August you've got you've all day You got you've had four weekend parties with the family. You've had four meals out. You've had this and that.
Speaker 1:What do you expect? Like, you know mean? What are you expecting from August if you are doing all that? But you've maintained your weight over August. That's amazing.
Speaker 1:But you've not gained fat over summer drinking the kale. Wow. Do you know mean? Quite good. So that's how you should approach it.
Speaker 1:I think anyway. And that's why when with with the in terms of the macros app, like, MyFitnessPal is a food tracking app, and it doesn't make it intuitive in terms of how nice the data presents itself. Have to tap, tap, tap, tap, tap to go and see your date, you know, the macros you got, whatever. It's just a food tracker. It doesn't do anything else.
Speaker 1:Our app is a food tracker second. The first part of the app is that it is taking what we know is gonna help and helping you with your lifestyle. So we used to have macro calculator. We used to have the alcohol calculator. We used to the overconsumption calculator.
Speaker 1:You used to have to go on the overconsumption calculator, put in all your guess where you went over, convert it to carbs and fats, go on your spreadsheet, and then make sure you change it in your MyFitnessPal. And then when you go and upload it to your spreadsheet, you have put all the details in a spreadsheet and then send it over to us. Right now you can just go on the app itself and just slide up and down on a day and it just automatically changes things for you and then you're just done that's job done as planned. You can do that on the day as well if you're on the day you need more allowance just slide up on that day and just lock the days before. Simple.
Speaker 1:Right? So we're building this app to allow us to to bring these lifestyle kind of I don't wanna use the word hack, but changes that make it easy for you guys to do it. Does that make sense? Like that's the the purpose of the app is that, but also to collect your data and let the artificial intelligence part of the app do the work for you over time. The first few weeks and all that will do the check ins, the flows are working, it'll make changes automatically based on your data, and then over time it's gonna start giving you smart insights and stuff like that, which was gonna be amazing.
Speaker 1:So start using the macros app if you're not. If you think the benefit of MyFitnessPal is that it's slightly easier to use, you're missing the point of the Macros app. It's not about we're never gonna compete to MyFitnessPal's 11,000,000 food database of 10,000,000 of which are unverified. We're gonna stick to verified foods only. Okay.
Speaker 1:We might not have every food because we don't have user input input the data, but we we've got that check-in algorithm. We've got the macros planner. We've got the we've got a new tab coming soon. It just shows your averages of the week so far. What are my averages so far?
Speaker 1:Okay. I'm quite on track with my goals. Okay. I'm a bit off. As you know, at a glance, in taps.
Speaker 1:We're building this app purposely for you guys on the journey we you've already all been on, and we're gonna make it easier. And then that's another switch. It's like, do you want to use an app that's just a good better tracker? And, you know, we're we're we're bringing all to complete in soon as well, makes it easier. Or do you know an app is actually gonna help you with the lifestyle which will help you you build the flexibility of lifestyle?
Speaker 1:That's the question. And you wanna start putting your date in the right places. That's it for today. Bit of a long and a nice note. Hope you had a hope you enjoyed it.
Speaker 1:Hope you're on a walk, actually. Nice walks now. I think the weather's picking up, guys. I'm I'm very, very optimistic about things in terms of someone over the weather. But, nice speaking to you all.
Speaker 1:Hope you hope you have good day, and, I'll speak to you tomorrow. And that's it. Thank you for listening to the one day at a time podcast with your host, Golf Leer. Hopefully, you understood something I said. I hope that some wisdom kind of distilled through into your mind, and I want you to now action it today.
Speaker 1:I don't want you to think about tomorrow. I don't want you to think about yesterday. I don't want you to think about leaving a review on this podcast. I don't want you to think about going to another website. What I want you to do is as soon as this podcast ends, you will take action and make the most of today.
Speaker 1:Ground yourself today. Follow the one day at a time philosophy and your life will change.
