NUTRITION

How to Build a Recipe in the App

Discussion points included:

• The goal is to make macro tracking easy

• Why having a an inventory of foods is a best practice

• How to pull over recent meals

• What are favorite meals and how to add

• Why the new recipe function is different and great for bulk recipes

• How to adjust the serving size on recipes

• When to use favorites, when to use recipes

Calories and Macros: Is There Flexibility?

Discussion points included:

• Why macros in the first place and how they are very flexible

• What are limitations on a calorie only target

• The downside of food specific plans

• Why tracking and measuring are still essential

• The importance of hitting protein but diminishing benefit of over shooting

• How to adjust if over on carbs or over on fat

• What happens with extremes

How to Handle Nutrition Over Thanksgiving

Discussion points included:

• What is the overarching mindset when it comes to Thanksgiving

• Strategies to employ before the meal T

• ype of workouts to consider

• Nutrition options

• During the meal

• Which foods to focus on

• Tips to control portions

• After the meal

• How to get back into the routine

Handling Social Events Nutritionally

Discussion points included:

• Why this is a challenge (hint, it's not just your willpower!)

• What are the primary aspects on how to handle the following

• Poor food options

• Avoiding overeating

• Alcohol Irregular food timing

• Practical strategies to handle the above

Processed Foods

Discussion points included:

• What is the difference between processed and ultra processed foods

• What are some examples

• Why are these a big deal?

• What should you look for to stay away from

• Are there acceptable forms of ultra processed foods?

• How about when traveling?

The Drinks:  Alcohol, Caffeine and Soda

Discussion points included:

• Why are these such a challenge?

• Are they are hard stop?

• What are the drawbacks for each

• Alternatives/options to use

• Hints and tips to manage

Fasting and Feasting

Discussion points included:

• What is intermittent fasting

• What fasting does do

• What IF doesn't do

• What really is the key on why it works for some

• What are the takeaways that we can apply with balanced nutrition

Animal vs Plant Nutrition

Discussion points included:

• What is the big deal between both (what to watch out for)?

• What are the benefits of animal and plant sources?

• What are the drawbacks of each source?

• Risk factors of going all in on either?

• When does it make sense to go with one or the other?

Quick and Easy Meals

Discussion points included:

• When should you use these types of meals

• What are the goals of these types of meals

• Below are four different types of meals you can prep yourself

• What to look for in the gas stations and airports

• How about smoothies, what to look for

Meal Planning and Timing

Discussion points included:

• Why is meal structure important?

• Does it have an impact on body composition?

• Pre/post training meal aspects

• Before bed meal components

• Meal 1 importance

• What is the best frequency?

• What to keep consistent and what to vary

Making Macro Tracking Easy

Discussion points included:

• Why tracking food is one of the biggest indicators of success

• How to make tracking take less than two minutes per day

• What if you can't find your food item

• Ways to ensure accuracy The three instances you don't need to track

• How to create and customize a recipe

All Things Meal Prep

Discussion points included:

• Why is meal prep important?

• What counts as meal prep

• Allocate the time (make it a priority) Plan what you need based on your calendar

• Buy and cook in bulk

• Make it easy (online groceries)

• Cook, cut and weigh out meat/freeze

• Process and freeze veggies

• Have a variety of containers to make it easy to identify

• Sheet pan or duplication meal techniques

• Meal prep companies (ready made)

• Pack up your supps

How to Handle Eating at Restaurants

Discussion points included:

• The two extremes how most handle (and downfalls)

• Strategy/mindset

• What types of restaurants to seek out

• Types of meals based on your goals and scenario

• How to control/adjust for portions

• Examples (going over live menus)

What Makes a Good Snack

Discussion points included:

• How do I define a meal (not snack)

• Why is protein the first thing to look for (and how much)

• What is the best ratio of carbs and fats

• Does quality matter and how to measure this

• What are examples of options in the following categories: Protein Bars, chips, meat sticks, fruit, grab/go

• How to make up for shortcomings

My Supplement Stack

Discussion points included:

Discussion points included:

• When can supplements be effective?

• The differences between offensive and defensive supplements

• Factors that should be considered and impact supplement choices

• What are considered primary and secondary supplements

• My current stack based on my goals

• How this changes when my goals change

Effects of Underrating

Discussion points included:

• Why is this a huge deal

• What causes it

• What actually happens in the body

• The difference between undereating and a fat loss deficit

• What can be done to combat the effects of chronic undereating

All The Fats

Discussion points included:

• Why is fat so important and why does it get a bad rap?

• Does dietary fat cause you to gain body fat?

• How much fat should most have?

• What are the three different types of good fat?

• What is the bad fat to stay away from?

• How can you add these different types of fat to your diet?

All Things Protein

Discussion points included:

• Why protein is so important

• What is a key impact factor with protein intake

• The goal for protein content per meal

• Difference between complete and incomplete protein

• Protein sources and options

Eating as as Family

Discussion points included:

• How to eat around/with others who don't share your same nutrition focus

• The importance of meeting them where they are at

• Why involving them in the meal planning is so important

• What not to do What are some convenient meal options/scenario

Calories and Macros

Discussion points included:

• What is the definition of a calorie, macronutrient and micronutrient?

• Why not focus on only calories, isn't that all that matters?

• The difference between the three types of macros

• What are the different factors that impact macro levels?

• What is the hybrid method, when should and shouldn't be used?

• Why aren't calories and macros matching 100%?

Carbs: The good, bad and ugly

Discussion points included:

• Why all the focus on carbohydrates?

• What is the premise behind keto/atkins

• The pros/cons of low carb diets

• What are net carbs and how to handle?

• Is all sugar bad?

• Should I eat all the fiber I can?

• What is the bottom line?

Multi Use Food

Discussion points included:

• What is a multi purpose food and why is it important

• How to define a single purpose food

• Why are these critical to not just performance but health (and why these are related)

• The top multi purpose foods

• My favorites

• How to incorporate multi purpose foods into your daily intake

• What single purpose foods I admittedly eat

• What is an anti-purpose food

Controlling Cravings

Discussion points included:

• How to control/curb a sweet tooth

• What to do if find yourself eating when bored

• Ways to lower all cravings

• Why do I want to snack in the evening

• When going to a restaurant not going overboard How to break a binge

How to Eat on the Road

Discussion points included:

How to eat at a concession stand 

• Best way to pack a meal

• What if flying

• Multiple meal option

• Freeze/thaw technique

• Protein pancakes/waffle (see recipe below)

• Portable protein 

• How to pick a protein bar 

• Eating at a gas station 

• Portable scales

• Walking tacos