Why FAT LOSS is so confusing PART 2 MACROS | How to Become A Nutrition Coach

If you want to become a nutrition coach and make over 30k EXTRA dollars as a personal trainer, SUF-NC teaches you the fundamentals of nutritional science, teaches you how to scale a new stream of revenue and you get to work alongside of a registered dietitian. showupfitness.com

Two tacos should be an easy entry in a food tracker, right? We start with a simple photo test that exposes a brutal truth about weight loss: most of us are not “bad at dieting,” we are bad at estimating what we eat, especially when food is made for us. That one skill gap can turn an intended deficit into a hidden surplus, and it is why clients can feel stuck, inflamed, and defeated while their log still looks “pretty good.” 

From there, we take a hard turn into the internet’s favorite fuel: fear. We break down the viral strawberry scare, the language of “toxins” and “detox,” and why confident influencers with shaky credentials can out-share careful scientific explanations. We are not here to dunk on people; we are here to show how to evaluate claims, follow incentives, and keep nutrition education grounded in dose, context, and real-world behavior, especially for families trying to shop on a budget. 

Then we rebuild the fundamentals of nutrition coaching: the six essential nutrients, macros vs micros, and the fuel factors that make macro math simple (4 calories per gram for carbs and protein, 9 for fat, 7 for alcohol). We connect that math to digestion and metabolism, including how carbs relate to glycogen and water weight, why protein has a higher thermic effect of food, and how “all calories are equal” can be both true and incomplete. The deeper point is sustainability: vegan, carnivore, keto, or mixed diets can all work if they fit the person and produce a consistent, livable calorie deficit. 

If you want a smarter way to think about calories, macros, and misinformation without losing your mind, listen through and share it with someone who is tired of nutrition fearmongering. Subscribe, leave a review, and tell us: what food do you most often underestimate?

Want to become a SUCCESSFUL personal trainer? SUF-CPT is the FASTEST growing personal training certification in the world!

Want to ask us a question?  Email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show!

Website: https://www.showupfitness.com/
Become a Successful Personal Trainer Book Vol. 2 (Amazon): https://a.co/d/1aoRnqA
NASM / ACE / ISSA study guide: https://www.showupfitness.com

Transcript

Part Two And The Taco Test

SPEAKER_00 0:00

Alrighty, week two into why we are fat. Part two. Part one, we looked at looking at just the law of thermodynamics. Energy can either be created nor destroyed, and what the definition of a calorie was. So this week we're going to get into a better understanding of macros. And I like to start off by just taking a look at some photos of food to see how we would do. How many calories do y'all think two tacos with some meat, cheese, and tomatoes are? Now, there's a purpose for me not saying eight ounces of tri-tip and one ounce of cheese and the exact weight of the tortilla because your clients, when they go out, they're not making their food. That's the real benefit of making your food at home. Notice my toppings, cheese, okay, but I don't have guacamole and sour cream. So when I make my stuff at home, I choose. My mindset goes, which one do I want? And I make that decision. And I don't have those big ass 500 calorie tortillas. I choose the ones that are 100 calories. So look at this right here. You're looking at over that's that's what 36, that is 40. No, bad math. 80, 89 percent of people. And this is the real fascinating one. The people who chose 300, 10, the answer is 900. We're 600 calories off. I would be willing to bet that's like 70% inaccurate. These are the individuals that are gonna be giving you the hardest time as your client, they're gonna give you the most pushback. That why am I gonna count my calories? It's not realistic. They're the ones who need it the most. Again, 100 calories per tortilla, eight ounces of tri-tip is roughly 600. And then you have a hundred calories in the cheese. Tomatoes, I don't, you know, maybe a couple there. I do salsa, sriracha. If you were at a restaurant, they're not gonna be using lean meats, it's always the fatter cuts. And then think about the sauces, they're always creamy and delicious. There's a spot I go to near home, and they have this, it's like a uh a pink deliciousness sauce, I call it. And it's you just know that it's sour cream and half and half and mayonnaise. I don't want to know what's in it, but I guarantee you uh two tablespoons of that is probably four or five hundred calories. So if I made this at home and it's 900 calories, imagine when you look at a client's food log and they tell you that, oh, you know, I'm doing I'm doing pretty well. I tracked everything, I had two tacos, and that's all that they show you on their food log. They don't have the actual photos. Well, then you don't know what they're consuming. So that's why I always am going to go uh to the upper portion

Why Clients Miscount Calories

SPEAKER_00 3:06

of that one. Question on let's see, Shane, thinking about the right way in your reasoning. Okay, you're took it at some other stuff there. All right, so let's start off by addressing a recent post. We have the Daily Mama. Have you guys seen the current fad with strawberries? Have we heard about that? No, nope, it's all over TikTok and Instagram, and you're gonna see stuff like this America's number one strawberry link to childhood cancer. Driscoll. Now, these are even organic too. How does that headline look? Does that look like it's a positive thing? No. Oh, we're and so when you look at a headline like this, that's what news is all about. They grab your attention and they scare you. So you have this lady here who talks about all of these chemicals, and we know we're getting exposed to 70,000 toxins on average per day. It's going to lead to autoimmune disease, cancer, fertility, development delays. Comment, detox, and I'll send you a plan. Versus the other side of the equation, you have an actual doctor, and we have unbiased SciPod. No need to toss your Driscoll strawberries. You would have to eat 123 pounds of strawberries every day for the rest of your life to reach a safety threshold that already builds in a hundredfold buffer before any harm has ever been observed. So you look at the craziness, and the thing that you look at is the shares there, 25,000 shares for that one, and this one up here, roughly the same amount. So that's where we get this divide. You have individuals that are all on board, and it's I'm not like knocking her, I'm not commenting and saying you're an idiot or anything. It's just I'm fascinated from the psychology side of it because you have all these comments, you have a mom, so she's looking out for the best interest of her kids. The intent is there. It's not to say like she's evil, but then what you'll see with some of the stuff, when they break it down, they will say stuff like doctors are misleading you, they're trying, they're backed by big pharma, they don't want you, they don't want our kids to be healthy, they want us to be stupid, fat, and dumb. And so when you proposition like that, and this is my favorite thing when you look at so you have Doc Steer, I believe is her name. I like the fact that she has the following, but look at the credentials, and this is what's fascinating that people do not do. This is what she talks about here. She is a PhD, be respectful, no medical advice. And then when you click on her link, this is the most important part Substack newsletter. Here's her chat box that she has, database under the actual scientific studies that they're looking at, virtual stuff on vaccines and audience. And it's a tough one because it's like now, because it's so invited. I would almost, if I was like coaching her up, I'd be like, I know that you're pro-vaccine, but the fact that you have that, it's like how people will look at you if you put Republican in your bio. They're just gonna attack you. If you say you're a Democrat, they're just gonna attack you for that. So you're gonna lose a lot of credibility, unfortunately, from the non-scientific community, because if they look at you and they try to use a logical brain or framework, they're automatically going to say that you're a fraud or you're paid by Big Fraud because of that. Now we look at the other side of the equation

Strawberry Scares And Detox Grifts

SPEAKER_00 6:41

90,000 followers, credentials, detox specialist. There's no such thing as that. Holistic health. Where did you get your holistic health from? Development delays, heavy metal toxicity, parasite cleansing, children and adult detox. You click on that link, and this is what you get. Where are her credentials? What is the intent behind this side versus the other side? It's providing free education versus buy my detox spray, buy my Fulik pack spray drops, buy my shipping for these dots over here, COVID spike, protein detox, another 15 bucks. If you buy all these things, 55 bucks, 70 bucks, 85, 145, that's a 160 product right there. This is the crazy thing about doing numbers. So if you look at they say like two to three percent of client penetration is a good uh crossover when it comes to social media. So if she has one percent, 90,000 people, one percent. That's 900 individuals who are buying your 185 product. You're literally making hundreds of thousands of dollars. It's just nuts. And to reiterate, I'm not attacking her, I'm not saying I'm pro-science and this is the way you always have to go. I just think it's kind of interesting how you have someone who doesn't have the background breaking down something as complex as biochemistry and looking at toxins or chemicals because we could do the same thing with water. I could pull up a water bottle right here and say, if you're drinking this, you're gonna get cancer and die. You can die from drinking too much water, hyponutremia. So that's why it's so important that for this part two, we really take a closer look and understand the body mass equation. And this is something that we created because if you just say calories in, calories out, it's very similar to the other camps. They're just gonna say, Oh, you're that camp, and therefore you're not taking consideration our feelings and emotions. As good scientists will say, there's no feelings in data. So they're just gonna say you're wrong because that's all you're looking at. So we look at it from a holistic standpoint that, yeah, calories in, calories out, absolutely, but it's not the foundation. We need to look at the behavior, we need to look at your environmental factors, your mindset, your habits. And the environmental factors, excuse me, can be two part. It's socioeconomical as well. Because imagine telling someone who goes to Walmart that strawberries are bad, they're gonna cause cancer. Your mind just goes, you know, screw all this. I don't want to think about what's good and bad. I'm just gonna get what tastes the best. So instead of getting strawberries because of the fear, they're gonna go and get a bag of chips because chips taste superiorly better than strawberries. And then we need to look at other things like sleep and stress and hunger and hydration, metabolic disease, genetics, moments. Yes, they all play a role. They do play a role, but they the factors that she was saying, she's she's cherry-picking that because maybe we have genetic effects, defects. Maybe we have gut and parasites because our bodies are systemically, somatically inflamed due to excess adiposity. Go back to that first law of thermodynamics: energy can neither be created nor destroyed. So you're struggling with your weight loss. You do a tracker, you have this cool app, and you had two tacos and you had 300 calories, and then you track this for the rest of the day, and you have uh a couple snacks that are low calorie, and then you write on your little thing that you have that okay, well, I consumed 1200 calories. I am inflamed, I don't feel well, my skin is jacked up, everything is wrong. Take a step back. How's your sleep when your mindset's like that? Your stress is elevated, cortisol is going to be elevated at night, should be low at night. Sun comes down, melatonin comes up, it's like a country song. You get tired, you sleep, you wake up, T levels high, cortisol levels high. That's what we like. That's the go-gethem equation to go mess up the world in a positive way. Go build your empire, do wonderful things. But no, your T levels are now low because you didn't sleep. Your stress levels, what do we need to do to get that morning bump? We just start chugging a bunch of caffeine. Nothing wrong with it, but that is inducing more of that fight or flight response. That's a hormonal response. Again, neither nor good nor bad, nor bad. It's just the equation that we're in. But in actuality, the average American is getting 3,500 calories. So you're in a surplus of 2,300 calories. That is the issue that we need to be addressing. We don't understand the basics. So watch the last call, part one, because today we're gonna get into part two, and we're just gonna start with the basics, and that comes down to the macronutrients. I would love for you to challenge people, just like we do in the gym, if you have some bro who's trying to mansplain, oh, you're doing that squat exercise wrong. Oh, I totally understand, sir. Could you just tell me the three hamstring muscles before you give me the explanation on why? Uh uh yeah, yeah. Hamstrings. This guy right here. There's three of them. Which one is the biceps femoris? Which one's the semimembranosis? Which one's the semitendinosus? Which one is it? If they can't tell you the basics, how can they give you an in-depth explanation on something that's way more complex than that? So that's why it's so important. Imagine I'm I'm your math instructor and you guys are here for day one in classic. All right, so we're gonna learn advanced mathematics, quadratic formula. We're gonna start out with the basics. So we're gonna go over addition, and the first thing you'd say is like, what the fuck is this? One plus one is 18? This guy's an idiot. Like, I'm not gonna listen in and going forward. But if I was confident in my delivery, you may be a little confused. But imagine this. Go back to those followers where every single person in class goes, yeah, 18. And you're like, what is going on? Like the big brother screw with my brain when I was in school earlier. Like, what? One plus one. I thought it was two, like, what's

Credentials Matter More Than Confidence

SPEAKER_00 13:21

going on? You get confused because you have this cult following that's telling you it's 18. So that's the power of being confident in the basics. And we need to master the basics because then all this other stuff makes a lot more sense. The first step is the law of thermodynamics. What is a calorie? It's a unit of measurement. Well, now let's get into the system and we're gonna get into some fun. You're gonna, I like making fun of Tori with her math. You guys are gonna get make fun of me with my my drawings here because we're gonna get into digestion, all the fun stuff. But the nutrients that the body require, there's six of them. First one, the most important, being water. Two, we have the uh minerals, we have vitamins, and what do we call vitamins and minerals? Micro. Think of micro machines, smaller, then we have carbs, fats, and six protein together, those are called the macros. These are the nutrients the body needs for survival. That's why when you adopt a diet that may be heavy in one of these or less in another, you can have micronutrient deficiencies. As a nutrition coach, and we are qualified nutrition, nutritional coaches, we can provide a lot of information, but we cannot give a food plan. We cannot talk about the micros, and we cannot have clients eat less than 1200 calories. Those are things that trainers do all the time, and that's why respected nutrition experts, RDs, they look bad at us because we're crossing the line and doing things that we are not legally allowed to do. But it's an unregulated industry. If you want to be a nutritionist, go take your PN1. You're gonna get three 300-page textbooks and you get to read those by yourself. NASAM, CNC, same thing. Here's your book. Now you're a nutrition coach. So you're just gonna go through that and do whatever is possible to pass as quickly as you can, and then prescribe your ideologies, and that's referred to as anecdotal evidence. So don't be like the average nutrition coach, master the basics. And so we need to look at carbs, fat, and proteins. Now, technically, if we look at the macros, alcohol would be on here as well because it provides calories. Notice I didn't put that on the nutrient tab because it is not a nutrient that the body needs. So the first thing we like to do is just start with the fuel factor. If I consume one gram of carbohydrates, how many calories is that? Four. For fat and for protein. That's step one. Alcohol, seven calories per gram. If I consume something that has 20 grams of protein, that's 80 calories. If I consume something that has 10 grams of fat, that's 90 calories. If I consume something that has 10 carbs, that's 40 calories. So you take the grams, multiply it by the fuel factor, and that gives you the calories. Then you divide the whole substance and that gives you the percentage. So in that case, if I have 40 here, 90 here, 40 here, that's gonna be

Beyond Calories In Calories Out

SPEAKER_00 17:01

170. You take the small, divide it by the large, and that's gonna give you a decimal percentage. You would then convert that into a percentage. So 40 and 40, I'm you know, I'm not the best with math here, but 90 over 70, 170 would be roughly maybe 45%. So then carbs and protein in that case scenario would be just say 25. Use your math. My phone's recording, so I can't do it. That is the basics that we're gonna look at for I have the percents. Okay, what is it? Um 90 divided by 170 is you say 170, right? Yep. 52%. Okay, you say 50. So this would be 52%, and then these ones would be 24%, right?

unknown 17:47

Yes.

SPEAKER_00 17:49

So that's when we look at I think funny part being like, oh, I'm a macro coach. It's not that special. If you really want to impress people, do the actual written calculation. Because I guarantee you, your clients don't know how those numbers come up. I'm supposed to be getting 40% of my diet and carbs, and I'm gaining weight. Well, can you show me your photos of food? You may have the macro calculations, but you don't know how many calories are in that plate. So to go a step further, we need to look at what are the basic units. So I can break down carbohydrates into what are referred to as monosaccharides, mono being one, saccharide being sweet in Latin, which means sugar. There's three monosaccharides. We have glucose, fructose, which comes from fruit, and galactose, which comes from milk. When I put glucose and galactose together, I create a disaccharide, which is called lactose. AIDS means enzyme. If I don't have lactase to break down lactose, I'm then lactose intolerant, which means that you have a more difficult time breaking down lactose. What are things that will make you more exposed to that? Stress, lack of sleep, stomach issues are coming up. Well, because you're eating 3,500 calories, you're not sleeping, you're stressing a lot, and yeah, you can't digest milk. And then you have a breakout and your skin is bad, and you want to blame the milk, which there could be allergens in that for that individual, but a lot of times we got to take a look at the holistic approach. So when we try to simplify this stuff, and you just say, Oh, milk's bad, it's from a cow. Who the hell we're the only species that eats from another animal, it's not true. There's birds and seals and other things that do. But that's the basics. These are the monosaccharides. Now we have the basic unit for fat, which are fatty acids. And I'm just doing the initial part. We have monosaccharides, disaccharides, polysaccharides. So when you start putting these things together in long chains, think of like a skittle with a little string to another skittle, and you make a long string that's a polysaccharide. So carbs can essentially be broken down into sugar and fiber. Those are the two basic categories. Is it more sugar-based? Is it more fiber-based? Not saying one's right or wrong. Glucose gets into the metabolism very, very quickly. We have something under our tongue, the subscapularis, it's underneath the scapula, sub-underneath. Lingual, you're bilingual, you can speak two tongues. You have a sublingual gland. My brothers taught me this when I was younger. What's that called? Anyone else do that? Gleakin? Anyone else gleak in here? So when you swirl a glucose tablet around in your mouth, it actually absorbs into your bloodstream extremely quickly. So if your clients are working out and doing pushing and pulling and squatting and their blood sugar levels drop, getting something that can get into your system that has a lot of glucose is gonna help you feel better. Not protein takes a lot longer to digest. Not fiber, an apple, takes longer to digest. Fructose, the body has to send over and divert to the liver. Fructoliasis is a process of breaking down fructose to create glucose. And fruit, a lot of the times, not always, but a lot of the times, is gonna have fiber. So it delays the release of increasing in sugar and increasing your glucose levels, sorry, your uh insulin levels, fatty acids, and then we have down here amino acids. How many amino acids are there? There are 20. There's 11 non essential. Think of the word non being a longer word. So non essential, there's 11, nine that are essential. Non essential that means your body already makes it. Essential means your body does not. That's what we call a complete protein. Simple way to understand a complete protein. It has all the amino acids. Animal products have all the amino acids. It's not to say you have to have animal products. This means if you're a vegetarian or a vegan, that you need to create that full amino profile. Peanut butter and jelly sandwich, you're taking the grains and also the fats from the peanuts, which will then be created for a full amino profile. There's no right methodology. It's what your culturally, religiously, your organism and your beliefs believe in. I'm not saying if you are a vegetarian, you need to eat meat. I think that's something we need to be respectful of. And great coaches, when you have this assessment, you learn from your client what their methodologies are, and then you provide feedback on that. I once had a client who came in in this spot in Santa Monica, we did our assessment right here, and she started breaking down crying in that first assessment. My last trainer made me feel so bad about being a vegan, I stopped working with them. And that's the shit that pisses me off. It's like, well, why? What is the purpose of that? What do you get being a dickhead trainer making your client cry? Nothing. Do you think that client's gonna continue to pay you so you can help them? No, now there's gonna be fear. Now there's gonna be psychological damage and trauma from you making them feel bad. That's unfortunate. And that's not what we're trying to do. And to take a step back, I'm not saying you have to go organic or you have to go sign. What is your background? What do you believe in? I can help you navigate the world. I'm your Sherpa when it comes to nutrition to find things that work for you. But it doesn't matter which side you're on, it starts with understanding what you're putting into your organism. If you're a vegan and you overconsume calories, you're gonna gain weight. If you're carnivore and you overconsume calories, you're gonna gain weight. If you are carnivore and you underficit, you're gonna lose weight. If you're vegan and you create a deficit, you're gonna lose weight. So what happens is when you create that deficit, you go within your system and you break down those fat cells. You may have heard like um uh

Master The Basics To Coach Well

SPEAKER_00 24:06

uh the keto flu. It's because you start breaking down a lot of your fat, and fat is where a lot of the subsidiary aspects of calories in, calories out, that's where it's being stored. So all that junk, the toxins, and everything that we're putting in your body, it's stored in your fat cells. So if we're in an excess, yeah, we're gonna be breaking down the fat, and now your body is detoxifying via your liver, your kidneys, your lungs. So that's why it can be like, oh my, I just feel like crap. Because you're getting all that shit out of your system. Ask any drug addict or any alcoholic, how are the first couple days not doing that substance? It's terrible because your body depends on it, and now you're coming back to a normal homeostasis. So we start with the basics, and there's a lot more that goes into this stuff. I'm, you know, we have the slides and the videos in the platform that breaks these down more thoroughly, looking at the 20 amino acids. But as a nutrition coach, I'm not telling my clients, oh, you need more leucine, you need more valine, you need more isoleucine. Those are the BCAAs. No, I just I know I can look at someone's profile and say, okay, well, you're probably not getting enough. Have you thought about maybe supplementing with whey protein if you can consume it? If you don't want the supplement style, then let's have a chicken breast. A chicken breast is gonna be better than a chicken thigh, less calories. And that goes back to my steak analogy, or not algae, but my photo. If you go to a restaurant, they're gonna use probably more of a round cut, which is gonna be more fat. So for that portion that I had, eight ounces, now imagine eight ounces of a fatty cut. You're gonna have more fat in there, which is more calories. So it wasn't 600 in that case, now it's 1800. So you think that you're consuming a number, but in actuality, you are over consuming. So let's have some fun now and look at how we break all these fun things down. As you can see in my past life, I was an artist. This is obviously a human. Got your little arms right here. Five there, five here. We gotta our teeth, we got our tongue. Oh, gotta have some eyes. Oop, nose. There's our human being. So we probably does it better than me. So we consume food, and that initial process is referred to as mastication. Don't say it too fast, people will think you're weird. Mastication. One of the strongest muscles in the human body is not my biceps, the masseter muscle. Mastication is getting that substance, which is a whole food, and we're breaking it down. So when we swallow and it enters the stomach, we have a cool little flapper right here. It's called your epiglottis. And the epiglottis right now is covering my stomach because I can breathe. I swallow so it flips over and covers my trachea, which is my windpipe. So then food comes down into the GI tract. So when I consume a carb, a fat, and a protein, each one of these enters the system. But then, because of enzymes in the mouth as well as in the stomach, we're gonna break those down into smaller units. So then over time it gets into the small intestine, which that acronym is DJI, the first one to two feet, the duodenum, the jejunum, and then the ilium. And then it goes into your large intestine. We have the ascending, transverse, and descending colon. And there's a bunch of stomach acids that are in there. We have a sphincter. Sphincter says what? I remember I was in college and a student said that to the professor, and the professor said what? And everyone laughed. But you have a sphincter right here, your esophageal sphincter, which doesn't allow for these acids to come back up. The irony behind that is a lot of people who have stomach issues, it's because their stomach acids are lower. And so the brain, the organism, detects that, oh, we don't need to protect itself anymore because this acid, which is you know, like a 2.4 acidity, is so low we're not worried about it. So then this esophageal sphincter starts to open up, and then you get that reflux. In actuality, what do we need to do? Take tums? No, I just masks the situation. We need to do the boring stuff, sleep better, manage your stress, exercise regularly, don't eat all this processed food, get into a more stable homeostasis versus a

Nutrients And Macronutrient Fuel Factors

SPEAKER_00 28:46

2,000 calorie surplus. So with carbs, this is kind of cool because we have something called salivary amylase, a terrible speller, but that's breaking down your carbs. We have lingual lipase, which is breaking down fat. We don't have much that breaks down protein in the mouth. So when this enters, this is referred to as a bolus. It's like if you ever dissected an owl in elementary, that might be a little too young, but high school or college, and you look at like the pellet, the bolus is just crunching everything together, like a cement truck. So when it comes into the stomach, the stomach is, think of like those bags, those camel bags that you'll put on your back. It's deflated, but it can inflate with volume. And so when it comes and enters the stomach, that's when protein will begin to digest. You have pepsin, pepsin, pepsinogen, these are enzymes that are breaking down protein. And when you look at the chemical structure, this is where people lose their shit because chemicals are bad. This isn't an acronym for carbs. This is an acronym for the chemical structure of what a carbohydrate is. We have carbon, we have hydrogen, and we have oxygen. H2O, it's a combination of this. That's why when we take carbs out and we go low in a specific macro, we're losing a bunch of water weight. We store carbs, which is glucose, as glycogen. Glycogen, think of that as like water versus ice. We store this in trace amounts in the blood, mostly in the muscle, about three-fourths and then a fourth in the liver. So if we take carbs out, we are then taking water out of the system. That's why you'll see a lot of water weight when you do Atkins or carnivore or whatever diet you're gonna do. Low carb, you lose a bunch of weight. So as it enters the system, protein has CHO as well, but it also has a nitrogen bond. And this process takes longer. That's why when we look at the next phase, which we'll get into tomorrow, next class, when we look at the total daily energy expenditure equation, which is going to be your BMR multiplied by your activity factor multiplied by your thermal effective food, or DIT in journals, as they will say it, diet-induced thermogenesis, on average is 10% because we're factoring carb fats and protein. But when you look at individually, it takes about 30% for protein, about 15 for carbs, and less than 5% for fat. So when you combine those, that's how you get the 10% on average. So here's the cool thing when you look at taking someone who's consuming 2,000 calories, and let's say that 10% of their diet is coming from protein. And let's look at 30% over here. So, how many calories is this individual getting from protein? This is why the mathematical side of it's so important. 200 calories. How many grams of protein is that? Holy shit, how did you get? Oh my god, so I'm terrible at math. Get better at math. Stop using that as an excuse. Get one of the old school calculators, have it on your desk like you're a CPA, and do the calculation. You're consuming 50 grams. For over here, you're getting 600 calories. 600 calories are coming from protein, which would then be what? Who wants to help me with that? I don't have a calculator with me right here. 50 150? 150. There we go. 150 grams. You are burning 30% of that. So that means you are. So this is 30% from the macro breakdown of protein, but because protein has a higher thermal effective food, these 600 calories, you're burning 30%. So that's 180 calories that you just burned, whereas over here, you're only getting 20 calories. Look at that difference. That's significant. So you can take someone who's consuming 2,000 calories, and the only thing that you change is protein consumption. So if your protein comes up, carbs will come down, maybe your fat will come down, whatever macro you want to adjust, carbs or fat. But if you just increase your protein, you will burn a significant amount more. Times that by 10, 1600. So over the course of a month, you're looking at burning a couple extra pounds just by consuming more protein. So that's how people will misconstrue the saying all calories are not equal. Well, that is true, just like all miles are not equal. If you run a mile in the rain versus the snow, or if you have a backpack on, it's still running a mile. You're still getting 600 calories. But it's different because of the macronutrient that you're consuming. So you see how people can then extrapolate protein as king. All you need to do is eat more protein. But let's go back to that individual who doesn't understand what a calorie is. So now we're getting those steak tacos, and then you're tripling the meat. Well, now you just triple the calories. So if you can help people make better decisions and say, okay, if that's the approach you're gonna take, no tortillas, no rice, no beans, which I didn't have on my tacos, but in that case, you're taking out maybe 800 calories, and now you're replacing it with 400 calories of protein. You're gonna be full longer because protein, as I said earlier, takes longer to digest. Carbs are quickly metabolized. Fat takes a little longer because it needs to emulsify. That's why, like, if you try to wipe off fat on a dish, you need soap to clean it off. If you just use water, it doesn't work. We have bile, which is stored in the gallbladder produced by the liver, which helps break down fat. And if you eat a diet very high in fat, you can have your gallbladder removed. So, this again, this stuff is fascinating to me because when you really master the basics, you can take a step back and go, holy shit, I'm kind of like Neil from the Matrix. Like I this stuff makes a lot more sense. Because if we have a client who's eating 3,500 calories and 50% is coming from carbs, that's gonna be what 1750? 1750 calories. How many grams is that, Tori? Let me just give my car to this 1750. Divided by four? Yep, 1750 divided by four. 438 438 grams of carbs. So you just make the simple recommendation carnivore's life, gotta go carnivore. Carnivore's the best thing in the world. Goes to zero to maybe 25. If you're doing paleo or keto, you're getting less than 50 grams. A lot of carnivore folk will be getting close to zero. So you're replacing 1750 calories, 438 grams. And if you're only getting a say average, we don't get a lot of protein. So you're getting 200 calories in protein. Well, now you bump this up to 150. Oh, you gotta eat your body weight and protein. Even if you were to get 200-pound individual, 200 grams,

Carbs Fats Protein Broken Into Units

SPEAKER_00 36:41

800 calories. Look how much wiggle room you have for the rest of the day. 1200 calories in fat, that's a lot of fat. You're gonna be full. And typically speaking, not always, but typically when you look at the processed foods, carbs being like breads that we get from the store, sweets, and so forth. Fat and protein are more nutrient dense, going to the amino acids and the fatty acids. So the body's getting more a better nutrient profile. So now you're getting 2,000 calories. And guess what? You're full. You don't have to do this 1200 calorie eating carrots and lettuce, and you're famished and you hate life. 2,000 calories for breakfast, you can have bacon and eggs. For lunch, you're gonna have salmon and more bacon. For dinner, you're gonna have a steak with butter. You see freaking weirdos online literally eating cubes of butter, don't fucking do that. That's stupid because your LDLs are gonna shoot through the roof and have a heart attack. But this is the science part of it where it's like, wow, especially that makes sense why people going back to our conversation prior to class with Marcos, Marcos, sorry, and we were getting into clientele and FMS and systems. Essentially giving someone a diet is like telling someone to do a system. It takes a lot less energy from the coach to do all this stuff. And at the end of the day, the question probably from the viewers or people in classic, well, your clients don't care. Your clients just want to lose weight, they want to do it fast. But that's why we're struggling so much today, is because we're omitting the most important things, which is educating people on what calories are. What is happening with your mindset and your habits? The education is what sets the foundation for your calories in and calories out. So once you educate people on what you're putting into your system, you have a strong base. Now we have a better understanding of calories in and calories out. Sleep and stress start getting aligned because you're losing weight and you feel better, your mindset is better. Yeah, we still need to address hunger and hydration. There's gonna be cases where your clients have metabolic disease. Genetics play a role. But guess what happens to your hormones when all this stuff gets aligned? Everything and then what people will do, which we miss with these the behavior of the mindset stuff, is you just make a stupid recommendation like this lady did, and she scares people and she says, all this stuff is bad, carbs are bad, don't eat fruit because fruit's bad, and then pesticides. You're taking away all of these calories. So then you create a huge deficit, but you feel comfortable all snuggy and cozy because you have an influencer with cool fucking orange glasses telling you this is the way it worked for me. Here's a photo of me when I was sloppy. Now I'm in amazing shape. It's all because of my diet. And oh, by the way, by my workout program, because I'm doing some weird functional stuff on a bosom ball. That's how people get bought in. You see the before and afters, but then when you when you understand, it's like, oh, you just created a deficit over time that was sustainable for you. But is that sustainability something you can do for your life? That's what a diet technically is, your lifespan. And that's the problem with carnivore. And that's the problem with trying to find a diet because it doesn't work for you. We can relate this to exercise by saying stuff like everyone should bench press. No, I don't think that's a good suggestion. I need to look at the individual, look at your goals. What are you capable of doing? Is this something you want to improve? Is your goal hypertrophy of the chest? Okay, bench press probably isn't the best. It's a good choice, but it's not the best. So the practitioner on this side will make the better exercise selection based on the individual. We need to do the same thing with nutrition, and that's where you're gonna get respect as a nutrition coach because you have that individual come in, you ask the questions, you find out what they're consuming. That first month is all and sometimes longer, metabolic awareness. And we're really excited to launch. We're in the beta stages right now with Vitality. It's a blood testing organization with Dr. Galpin and it's not Dr. Drew, but I think it's Drew. I've bitchering his first name. But these are scientists who are using blood analysis as part of your longevity plan. So imagine the confidence as a nutrition coach. You're gonna say, the first month we're not gonna get much into nutrition. Oh, it's all about nutrition. It's 90% of your dead. Just calm down. Let's focus on being consistent. Because right now we're not drinking enough water, we have no idea how many calories we're consuming, we know how much protein we're consuming, we don't know how many steps we're consuming, you're stressed, you're not sleeping enough. Let's just be consistent in the gym, let's improve your mindset. Then after a month, you're gonna do this blood testing. I'm going to have my RD interpret that for you, and you're gonna have a call with them, and they're gonna say, okay, you're low here, you're low here. Let's take these supplements, it's gonna help bring you up to par. And then we give you a workout plan that's best for your success. That is a system. So now your clients go, Oh my god, now I know why I'm paying you 500 plus bucks a month because you have a team and you have a system. Go back to what we were saying earlier. Questions.