0:29
what's up guys just before we get into the episode I want to apologize for the audio quality on my end I think I might
0:36
have clicked The Wrong settings before I hit record to where my earphones were
0:41
actually recording the audio instead of my microphone so just so you know my audio is not that great I promise you
0:46
it'll be back to the usual from next week on but without further Ado let's get into the episode I really enjoyed
0:52
this one and pretty sure you will as well enjoy and go time what's up guys
0:57
welcome to episode 12 of talking nutrition it's my first podcast as a 12
1:03
year old I lost a bunch of weights and uh you
1:08
could really start to see it in my face right yeah oh yeah he came on Instagram this morning like he had been off
1:14
Instagram for a week and he came on and I saw a story and I was like whoa his
1:20
face looks so lean he also shaved his beard so that plays into it too it does
1:25
play into it as well yeah I did lose a bunch of weight though like yeah right now
1:31
probably 12 kilos or something like honestly like summer it's been on
1:37
and off right like basically like I have been going for a long time but there's also been a lot of
1:42
breaks in there right right I had like a couple weeks of Maintenance and then I wasn't touring
1:48
it's good to be back now you know I just had a break from uh most things like
1:54
last week in Spain took another diet break week and took a social media break and then
2:01
um like now I'm actually back to like the last push right so we talked about this in the past the last couple kilos
2:07
are usually the most difficult ones I'd like that to be gone like for my stomach reality is
2:13
it's not going yet but you can see it in my face those stubborn areas
2:19
always yeah how's your nutrition training going by the way
2:25
good pretty good I just started so I actually have not had a nutrition coach
2:31
for like years years and years uh but I think it isn't like I have some
2:38
goals and some things I want to do like I wanted to go into a cut and I want to have that
2:45
person that can look at things objectively like clearly we know what to do as nutrition coaches but there's
2:54
still that emotional component that can get in the way and so I just believe that even the people and some of the
3:02
best nutrition coaches in the world have coaches same with like business coaches same type of thing they all have mentors
3:09
they all have coaches uh because they can look at things objectively in like different coaches do things differently
3:15
so um I just started so far it's it's good
3:23
um we're planning on doing a cut in either like starting the end of November
3:29
going into December and I'm excited for that because I also have not done a cut in a long time like long long time
3:37
I did I went through a lot of my gut health stuff and within that like
3:43
it wasn't like specifically for body composition of course it was for my gut
3:48
but because gut Protocols are typically pretty intense uh I lost a bunch of
3:56
weight during that um so I haven't really done anything
4:02
calorically dropping calories since then that was that was like two years ago
4:07
um so I'm very curious to see how I respond in this one I mean probably good right if you
4:13
haven't been like actively dieting you'll probably do great and recently I actually about I would
4:22
say six months ago um I started to like really track my
4:28
food again and so I reverse dieted myself and I did it pretty quickly like
4:33
I I wanted to see how quickly I could increase my Cal or how high I could increase my calories without gaining
4:40
like a bunch of body fat I knew I would gain some in the process and I did
4:46
um but I got myself to a pretty good area um with calories so now I'm really
4:53
curious to see going into the deficit where I can cut from you know what I
4:58
mean like not having to go super low that's the benefit of like sometimes increasing calories
5:04
um so yeah I'm just really curious to see how everything plays out yeah I mean plus you've spent time building muscle
5:10
which is going to help like of course that's something people forget right like I got a question about this where I
5:16
showed the graph where I lost like 10 kilos or something I got this comment she's like you know
5:22
when the previous client of mine she's like why why is it going so quick for you you know like how are you losing like a kilo a week and and I struggled
5:28
you know on Lower calories like well like let's not forget I just spent like you know more than a year
5:34
actively like bulking and gaining weight and you know load of food you know like and training hard so you know
5:42
I did the pre-work basically yeah we put on body fat I've put on body fat don't
5:48
want to put on body fat and that way when you spend more time at maintenance and you spend time building muscle you
5:55
will respond way better in in a deficit versus chronically trying to diet and
6:01
being a little bit scared of of putting on body fat it's not the end of the world no I mean of course there's limits
6:08
to that but I mean yeah of course still like the more you spend you know at
6:14
maintenance like not dieting the better you will respond to a diet you know but
6:19
like that's the like a lot of people maybe don't want to hear or like don't feel like it's scary for them it's
6:25
scary for them yeah cool cool that's why getting a coach can
6:31
help though because they can really educate you on this stuff plus they're they're able to look at things
6:36
objectively yeah so I mean exactly that like I talked to
6:42
a client today who is a coach I told her like sure we know these things and uh
6:47
and after this we'll get into the actual episode but like we we know these things like you know these things as a coach
6:53
but like that's the knowing part like the doing part is where you get the
6:59
results and that's something we always like you know everyone has their own struggles right whether that's with
7:05
tracking or training or you name it like we all we're humans you know
7:10
and uh yeah Mark so short get a coach no but like it does really help like
7:17
that's why I'm happy that I'm working with Cody like you have a coach and and that's why literally like every Mentor
7:23
or program has like been part of like people say if you want to learn how to
7:29
become a better Coach like get a coach you know 100 so yeah big fan obviously
7:35
all right what do we talk what are we talking about today foreign flexible dieting flexible dieting versus
7:42
meal plans yes we're gonna get into the the pros and cons of meal plans where I'm gonna
7:49
say like I've been applying more of sort of a meal plan approach but we'll get into that uh recently with some people
7:57
not that many um but yeah we'll talk about that right like where can it be a good thing where
8:03
can it be a bad thing and not allow for flexibility
8:08
also why we don't provide meal plans for our clients then we'll get into eating clean it
8:15
would fit your Macros and then eventually what is flexible dieting which is the approach that we both use
8:21
with our clients so yeah okay so let's talk on
8:28
um the case for meal plan so like what they can provide the pros
8:34
essentially um so they can provide structure right
8:40
they're easy to follow they're easy to adjust like you get this meal plan Monday to Friday everything set out for
8:48
you as far as like quantity how much what to eat so you're set up
8:55
you can go to your store get your food make it like it takes a lot of the
9:01
um mental fatigue or like decision fatigue out of the equation
9:06
um can eliminate stress I have that written here and mentality that can come with trying to figure out what to eat for fat
9:12
loss so same type of thing again you simply follow a plant you eat them out you eat this amount you see progress
9:20
so it's it's it can take the stress out
9:25
of it um very easy to follow but
9:31
what are the cons well I think I think before that like
9:37
let's talk more about like the pros like it can be very beneficial right like an Ideal World if you are actually able to
9:45
adhere to it and that's a big one like if you actually manage to stick to it it's super effective right right
9:53
it's super easy to stick to if you stick to the same Foods you know exactly what to eat you go to the store you know what
9:59
to get and your coach or calculator or whatever we want to call it we'll do a little update every
10:06
week every two weeks whatever and you'll see weight loss that you'll definitely see weight loss
10:12
you know and if not it's usually an adherence thing this is also why I've been using it with
10:19
a couple people this is why I'm currently on sort of a meal plan like at least during the
10:25
weekdays it helps a lot it's very effective but there are the downsides and let's
10:32
let's actually talk about that so just note a little room for flexibility like if you actually build your own plan if
10:40
you learn about nutrition like when you are actually in charge of your food and
10:45
know how often you eat you know how to put together meals in different scenarios then you are in full control
10:51
then you can include flexibility if you are just following a plan that
10:58
whatever coach or influencer or app for whatever gives you there's actually no room for flexibility
11:04
because you just have to follow what it says now what happens when you go to a wedding what happens if you go out for
11:11
food or drinks what happens if you meet up with family for Christmas like you don't know what to do then and that's
11:18
a big stressor for people you know I mean you know that as well in a couple months it's going to be Christmas
11:25
people are going to be stressed as because they go from the usual work
11:31
routines they are on a roll with their nutrition they've been doing well now all of a sudden we go away we visit
11:38
family we have no idea what to do you know I'm not making these Foods or I'm not making these meals
11:43
how do I track this or what do I do you know what I mean so that's why I think
11:49
personally we should actually teach you but okay I'm already getting ahead of myself
11:54
myself it can be boring not a lot of people do very well with
12:00
repeating meals whether that's repeating a few meals but if that's repeating every meal
12:07
a lot of people like that so that's one other downside and
12:13
getting back to you not learning from the process like at the end of the day sure you can get results right if you
12:20
start to work with a coach and honestly I see that a lot in Norway and I know that this is international anyway but I
12:28
see a lot of pts nothing against BTS not like not at all but they also have like you know
12:35
nutrition coach in their like bio or something and then it says you know nutrition advice or whatever
12:42
or nutritionist you know all these different terms but at the end of the day what usually it is
12:48
it's their most EPT focus on training and then they also do
12:53
nutrition which in my mind is kind of crazy because nutrition is such a huge part
12:58
and it shouldn't be like this side thing and then most of those people sure they
13:03
learn about nutrition in the course or whatever but it's not always like as in-depth as
13:12
we go with our clients because it ends up being you know I'm a PT I'm gonna
13:17
join this company and nothing against it like not at all not you know companies are great too but like I'm gonna join
13:23
this company they have an app and these apps you know sometimes even automatically
13:29
update macros or the coach kind of goes in and updates a little bit and that's fine
13:34
but that's not coaching that's being a U.N calculator and what happens if you move away from
13:41
that program you don't know what to do because you got the results with the plan
13:47
now it's up to you and you have no idea and that I like I think that's an issue right I think it can be like jumping
13:55
back to the the pros for a second um someone like first like okay
14:02
someone first starting out in their fitness and health Journey who have no
14:10
clue how to like build meals or like understand what to eat it can be very
14:16
helpful at the beginning but there has to be an exit strategy right so yeah
14:21
there are some coaches that will give meal plans but it's just for like it's temporary until they start moving into
14:27
something else because it can help you understand how to build up Meals how to
14:32
how much food to have in each and Etc et cetera um so I I do believe it it can help but
14:39
there has to be an Exit Plan it can't just be you're doing a meal
14:44
plan to lose weight lose fat and then you lose fat and then what happens then
14:49
like you're just like uh there needs to be something after that yeah
14:55
that's why I think it's it can be useful for sure and it's that
15:00
learning like you might learn from that for you know multiple reasons but it's kind of the question people have
15:07
right it's like I just need the right meal plan like no you need to learn how to put together
15:14
your nutrition together yourself right which is the difficult part
15:19
let's talk about what we actually don't do meal plans with our clients uh well first of all I mean I think it
15:27
depends what state you're in or where you're at
15:32
but most of us nutrition coaches technically cannot do that and only dietitians can
15:39
but I know there are potentially some I'm not I have no clue which states they're in I don't even know if I can do
15:45
them or not I just don't um because of the reasons we just talked
15:52
about like I want you to learn how to build
15:57
out meals I want you to learn how to be flexible I want you to learn how to
16:03
handle situations you know when you're eating out and you have a wedding or you have any sort of social event and you
16:13
uh when there's a meal plan number one reason that I don't do them
16:20
is because it doesn't set you up long term for success
16:25
and that's where I go that's the main focus of my clients is long term yeah
16:31
so it's really easy for you and me both like by the way I think in Norway
16:39
I might be allowed to do it I'm not sure I'm not I'm really not sure excuse me
16:44
but same like even if I am allowed I'm not gonna do this
16:49
I won't it's just not what I stand for and that's okay we all have different approaches um I will say and I think you probably
16:57
do this too where I've given like example days yeah okay it's like 100
17:03
chronometer or I do have like a meal plan thing that I have it's just like I
17:09
give one to two example days so they understand but still within that I'm
17:15
we're practicing flexible dieting because I'm like all right if you want to switch out like this and this switch it out like no big deal but it gives
17:22
them an idea if they're brand new they don't know how to build out meals etc etc or like they're having trouble
17:28
hitting their protein I will build out a day of protein for them based on their target
17:34
so in some capacity we're doing it but it's not like you have to stick to that
17:40
those exact Foods yeah for sure that's that's what I do as well
17:45
and and the like sure it takes a little bit more work like let's be honest and imagine too for someone who just gets into
17:52
nutrition tries to figure it out like I could totally tell like that's sometimes overwhelming and it's already
17:58
like oh okay now I need to you know control my calories and also protein and carbs and fats and I need to eat more
18:04
veggies like oh you know like that's also why we have that nor at
18:10
least I do like that six month minimum commitment like we need time to work you through this but okay like back to the
18:15
meal plans I like to do I like to call it the uh the perfect day of eating exercise
18:21
where I basically tell people you know when they sign up with me not right away but couple weeks in I say okay
18:28
we've been controlling calories and protein and I think it could be an idea to switch to macros but let me actually
18:35
show you how to hit that what I'll then do is I'll show them the temples that we have which are super
18:41
simple so if you work with both me and Christine we made the sheets are together basically like we actually have
18:48
something in our sheet that takes your daily macros and breaks it down into daily meals you know how many you want
18:54
to have per day based on training Etc but okay I take that and I show them in chronometer hey this is how I would do
19:00
it right these foods are not magic or anything but this is how I would do that with your Macros okay cool
19:07
now I'm going to show you how to add your protein and we add the carbs fats and the fiber Etc we come up with a
19:12
framework and then I delete the whole thing I don't I don't leave it in their
19:18
chronometer like I'll I'll do it in the video like I'll delete the whole thing I'll tell them now you do it you know
19:24
that's a great exercise it's it's something that is annoying yeah and we go back and forth because especially in
19:29
the beginning if you're completely new like it's a lot to figure out but if we actually go back and forth now we can
19:35
actually teach you how to do that yourself and that's really where I think if you can come up with a perfect day of
19:42
eating based on some of the guidelines that we'll talk about in a sec like that's I've said this before but
19:49
like that's probably most of the work already like share like we might want to adjust here and there but that is how
19:55
you do tracking macros the right way and if you have that day to always fall
20:01
back on and this is the same with the meal plan you can actually take that remove a whole meal and then all you got to do is
20:07
just fill in that little Gap another whole day you know so there's still a lot of room for flexibility
20:15
cool let's talk about flexible dieting then and um I was gonna get into like any
20:22
comedian versus if a fish or macros but I'll just keep that short and by saying that a lot of people take it to the
20:29
extreme right it's either I'm just eating clean all the time or it's if it's fixed your Macros which
20:35
basically is as long as whatever you eat fits into your Macros food quality does not matter which
20:41
does seem to work however you might be making more difference people people confuse flexible dieting
20:49
with If It Fits your Macros not the same thing it's not the same thing and actually flexible dieting doesn't even
20:56
necessarily mean tracking macros either so uh I'm gonna go into that in a bit
21:03
but yeah you can continue going on with what you're saying sorry I interrupted you no no you're good no that's fine like
21:11
basically that's that's what I was gonna say like yeah they like you you know that classic classic case where it's
21:17
like hey I can't lose weight you know even though I'm already just eating small meals I have like a salad and like
21:23
it's all like super clean you know where people sometimes end up under eating struggling building muscle Etc and on
21:30
the other hand there's like I'll just eat ever eat whatever I want and it just doesn't matter you know so
21:36
usually this is with anything nutrition like usually it's somewhere in the middle right food quality
21:44
does not necessarily matter for fat loss however if you just eat trash typically
21:50
your results will be trash and adherence will be very difficult well your your health will decline
21:58
there's a difference between there's a difference between like you could you could do If It Fits your Macros and you
22:05
could lose body fat but let's actually take a look at Health when you're eating a bunch of Highly processed foods
22:11
because you could technically eat McDonald's every day and be in a deficit
22:16
and lose body fat but what is that really gonna do to your health yes I mean short term like that that might be
22:23
beneficial from like a fat loss standpoint depends just doing it yeah you don't
22:28
want to do that right and I use this as an example in my in my seminars that I've been doing where I actually talk
22:34
about that where you know the twinkie diet I talked about um Jordan's side who did like the Big
22:39
Mac Challenge and he was a professor who had McDonald's for six months their blood markers improved
22:46
because they lived in a calorie deficit they lost body fat but still like he didn't
22:52
stick to that long term they didn't necessarily like that's not like a lifestyle thing you know right that's
22:58
why I also said like for fed loss specifically not for health but for fat loss you can do it but okay I actually
23:03
really liked what Jordan side did uh because there are the kind of extremes
23:10
where people think you like you can't have any sort of processed food right so there's the there's the people who like
23:16
eat a lot of processed food whatever highly uh highly processed food and then
23:22
there's the people who like think you need to eat like super super clean and like Johan just said it's kind of like this like I would say it's balance but
23:29
you still can have both and lose fat but he um he had he did a deficit calorie
23:37
deficit and he had a Big Mac every single day but he stayed in his calorie
23:43
deficit and he lost he lost fat and I think it I just do I think he said that
23:50
like you probably shouldn't be having a Big Mac every single day but he was
23:55
proving a point that you can absolutely have these processed foods and still
24:01
lose fat and actually still be healthy in some capacity again it comes down to
24:08
it comes down to these highly processed foods just not dominating your diet 100 and unless not forget that health
24:17
includes your social health right and doing
24:22
things you enjoy and going to places with friends and family and how you feel around nutrition and not restricting
24:29
like just so much else that plays into that hey if you want to have a Big Mac every now and then right that's cool
24:34
that's so fun yeah so let's talk about that let's talk about how we can be
24:39
healthy and flexible at the same time so for me for example I think we've
24:45
talked about this already but like I
24:50
love sweets okay I love sweet food
24:56
um and so I have something basically every
25:01
single day um the thing is though is my focus and my
25:08
main priority and my majority of my food is whole sources of food
25:15
okay so like all my meals have a protein Source they have a carb Source they have
25:20
a fiber source I would say 95 of them um and then like after lunch if I like I'll
25:27
make dessert if I want with like dessert I'll have my dessert if I want like some chips or whatever like I'll have some
25:33
chips and I just feel so good with that and I mean so do a lot of my clients
25:40
it's what I bring to my clients as well um it keeps things sustainable for me
25:45
I'm not going to any extreme of like too clean or going the opposite way
25:52
and it works I mean it works for myself it works for pretty much all my clients
26:01
saying so yeah same for me same for my clients like it definitely works I got that question on Instagram the other day
26:08
like how often I eat highly processed foods I'm like well I personally don't
26:14
have like fast food and stuff like that uh that's something I just like stopped doing years ago
26:21
um I also have like sensitivity so like I don't eat that kind of food can you yeah we just talked
26:28
about it um I don't because of the sensitivities and I'm I'm conscious of the ingredients
26:36
that I eat you know it's something that I pay a lot of attention to um
26:41
but I mean I'm eating processed food every single day majority of us are
26:48
and that's cool yeah that's cool like we processing is not even necessarily a bad
26:53
thing I know and that's that's something that is often misunderstood
26:59
yeah because like I mean you'll you'll go on social media and you'll see
27:05
everything being demonized whether it's seed oils and all the I'm sure there's a couple things there where you
27:11
you know like seed oils that we don't want to have too much all the time I got it I gotta give you an example of
27:17
something yeah I made these chocolate things okay
27:24
I posted posted them Instagram they're fantastic they're so good they're like peanut
27:30
butter pretzel uh banana and they're they're finished in chocolate like the
27:36
whole thing's covered they're so good it's my last post
27:42
and I wanted to post this because I thought it would be a good Learning
27:48
lesson but I didn't because I didn't want to like call this chick out because I know she wasn't trying to like
27:54
be of harm in any way but it's the mentality
27:59
um that I kind of wanted to talk about so my talk that I was using is Lily's
28:05
chocolate Okay so it has like sunflower oil in it and she comments
28:13
not the exact this isn't the exact words but she essentially was like like these look good I don't use lilies
28:21
because they use sunflower oil and then like what are they called quotations or whatever she put highly inflammatory she
28:30
goes I use Hue chocolate instead and I'm like see this is this is
28:36
the extreme right like if your diet doesn't
28:42
consist of all seed oils and vegetable oils if you're having them
28:49
once a while or like even like once a day like it it's not going to be highly
28:55
inflammatory that that's completely like that's false and so this is like the
29:01
fear-mongering right that people are seeing on on Instagram and stuff and I
29:06
will be honest I fell into this I fell into oh my gosh I could not have
29:12
seed oils I cannot have vegetable oils and I'm like what am I doing like what
29:18
am I doing I'm falling into this trap and uh obviously the more we've read like we
29:24
just know that this is untrue um but unfortunately like she has fallen into that like I'm having this chocolate
29:30
once a day freaking who cares even maybe twice a day like this much it is not
29:36
gonna be highly inflammatory to me right so I just thought I I really
29:42
wanted to touch on that no I love that you brought that up because there's so much of that right
29:49
and I I I hate this guy I can't I don't know what he's called but he pops up on social media on The Tick Tock everyone
29:55
then James Smith he did like a few he did like a few uh like call out videos
30:00
on him but like this is dude and he goes so he grabs like an apple
30:06
and he points at like the number you know and it's like these numbers mean
30:11
whatever and pesticides and and like yeah sure it's because someone is a
30:16
Apple like that's their health issue you know or the same same dude grabs like a ball
30:23
of Coca-Cola and it's like this contains like aspartame and then they eat
30:28
I mean to his credit like this like that's how you get reach on social media
30:34
right like that's how you know if you post that stuff because if I get to you with a micronutrient or a little
30:41
compound that you have no idea what it is and you struggle with your health or your or your Fitness or whatever
30:46
you must be you must feel like oh like maybe that's a problem right it must be the artificial sweeteners or it
30:52
must be highly inflammatory you know tiny bit of sunflower oil that's
30:57
sunflower seed oil that's in my chocolate you know like uh oh and and there was one girl uh it
31:04
was a really good Learning lesson for her and experience I loved it um it's kind of like the same thing she
31:10
said she was like fearing these Foods because of the vegetable oil and and I I wrote back to her and I was like
31:17
dosage always determines the poison in most cases so if you're having these
31:25
Foods all day highly processed foods all day blah blah blah yeah it's gonna be highly inflammatory for having it here
31:31
and there and it's in very small or just small portions like it's not going to do
31:38
anything so I like I always think about that dosage determines the poison in
31:43
most things yeah so I wanted to touch on that but anyway we kind of went on a
31:49
trip all right that's okay that's fine I feel like this this has been a great episode
31:54
so far so I'm I'm loving it but um let's uh let's keep it at that like
32:02
Fitness you know nutrition it all has to be like the extreme side of the spectrum
32:08
right clean eating versus if it's if it's fish or macros I swear I was going
32:15
to keep this bit short but okay it is low carb you are sorry it's like
32:22
full-blown like keto or it's high carbs there's nothing in between it's vegan or carnivore it's you name it you know
32:27
right it's usually somewhere in the middle and that's maybe a good segue to just
32:33
our actual flexible lighting bin yeah so um what it is you know yeah Alan Argonne if
32:41
you're watching this he came out with a flexible dieting book I'm actually holding the book up so people are
32:48
watching it can see it uh Alan Argonne is
32:53
fantastic a very logical person um you should follow him on social media
32:59
I love his posts okay um so he just came out with his book flexible dieting
33:05
and it's really solid I think like if you're into this space at all you want
33:10
to learn more this is a really really good book to learn from um so I'm he he says here the bombshots
33:19
with true flexible dieting accommodates degrees of rigidity so he's he's gonna I'm gonna read his
33:27
um basically definition of flexible dieting Okay so
33:33
flexible dieting involves individualizing the degree of dietary flexible flexibility or rigidity it also
33:40
individualizes the Precision of tracking and accountability some folks can sustain practice of gram tracking just
33:47
fine and some even enjoy it some folks would rather track portions at each food group as in traditional
33:54
exchange systems used in dietitians other approaches include tracking just protein and calories or just protein
34:00
there's also the option to not track anything at all in the formal sense rather you just maintain an awareness of
34:07
your requirements for the least for the least amount of dietary variables that still allows progress or
34:13
maintenance of progress this option involves developing your awareness of hunger and satiety cues
34:20
flexible dieting encompasses all of these approaches which are covered in this book remember that flexible dieting
34:26
is not a specific diet it's a style of dietary control
34:33
so dietary or flexible dieting can involve
34:38
you know people going into like for example like uh bodybuilders
34:44
right A lot of them do take like a flexible dining approach they're going in and out of phases right they're not
34:51
just sticking to like one thing so it's like it's kind of like all encompassing
34:56
um so it could mean that it could mean tracking macros it could not
35:02
right um it's not this just like one thing
35:10
right so there's another thing um
35:15
I want to touch on here too [Applause] wait it's back here
35:22
so he's talking about uh flexible dieting versus rigid rigid
35:29
dieting um and there's some studies that he references here and I I wanted to just
35:38
touch on them so in 1999 Smith and colleagues found that flexible dining
35:43
was associated with lower body weight and absence of overeating and lower levels of anxiety and depression
35:49
conversely rigid dieting was associated with overeating increased body weight also in 1999
35:56
I can't even say this Weston Holford and colleagues formally validated the
36:01
concepts of flexible and rigid restraint across a range of populations They
36:06
concluded that rigid control is associated with greater distance disinhibition higher body weight and
36:13
more frequent and severe episodes of binge eating while flexible control is associated with the opposite outcomes
36:19
including a higher probability of long-term weight loss maintenance in 2002 Stewart and colleagues found that
36:26
rigid dieting but not flexible dieting was associated with eating disorder symptoms body image disturbance
36:33
disturbance and higher BMI foreign
36:39
so it's in your hands what would you rather do yeah and this is where tailoring the whole
36:47
process to you like is important right and you can't do that with a traditional
36:53
meal plan I'll add that right a traditional your plan you can do that with a calculator or a
37:00
program I'm sure that's probably stuff that's you know apps and stuff that are getting better and better
37:05
but working with a human with a coach who could actually help you know you
37:10
figure out what flexible dieting means to you I think that's the way to do it
37:16
personally hey I'm biased because it's the way I do it it's the way you do it we see results with it so yeah must be
37:23
some truth in there somewhere right right cool
37:29
I love this episode actually that was a great one touched on a lot of good stuff and uh to
37:36
kind of recap we we talked about the pros and cons of meal plans uh why we don't do them but how you can
37:43
actually still learn from them if you build it yourself regards on what flexible dieting is and
37:49
we kind of went on the side tangent about uh social media and like the extremes of where people kind of
37:56
demonizes one thing like a compound or food or food group you know
38:02
context matters it's a dose of makes a poison lastly
38:08
if you'd like I do have a free meal plan article on my website which I'll link
38:14
where I give you two examples one for fat loss one for muscle gain for both male and female
38:20
just for inspiration then I also have another article that basically teaches
38:25
you how to calculate your Macros break them down into individual meals so you
38:30
can build your own macro meal plan um so I'll link those down below we'll link the book as well because I think
38:36
Alan Aragon is a great resource there is like we're not affiliated or anything we don't get anything from that
38:42
book link we just love it as a resource so that being said what's up
38:49
there's uh uh Eric's daughter colored me this little thing oh yeah
38:55
sorry yeah yeah people are probably like what is it I didn't even see that
39:01
I I minimize the screen so I have my notes up here yeah okay okay awesome for
39:07
anyone watching there's like a little like cats in the background that's like
39:12
scribbled you're probably like why is that up there people always might be
39:17
wondering as well what a why there's a cloudberry grenade
39:26
a friend of mine drew that and uh cloudberries are like these berries that only grow in the Arctic which is where I
39:33
live
39:38
it's pretty cool he um like 10 years ago when I did my first tour with the band I
39:43
played with he was playing FaZe And he as he was drawing that so he just came out with this one I was like oh I
39:50
gotta get that you know it's just cool yeah that's sweet and uh yeah great episode we'll uh we'll talk soon
39:58
again next week next Monday thanks for listening guys