Thinking Beyond Calories

Macros on Monday Tuesday Issue #009 This week, we’re going to end one of the most pointless arguments related to Omega-3 fats. Tackle the amount or timing question with protein. We’ll also try to figure out why beans aren’t cool and how you can reap their health benefits even if you don’t cook. Key Takeaways Eat the foods that contain the omega-3 fats that you want - salmon, tuna, sardines, or take EPA/DHA supplements. Never take alpha-linolenic acid (or ALA) supplements - total waste of $$$...

Hey there! We have a great edition of Macros on Monday for you today. Here are some of the key takeaways When working to create a new habit, leave time/space to also diminish the effects of the habit you are trying ot overwrite. Habits are built on repetition. Repetition is built and sustained one meal at a time. Omega-6 fat found in nuts, seeds, canola oil, and vegetable oils don't drive inflammation in the body. Plant protein powder likely doesn't confer the same benefits as plant protein...

Hey there! We have a great edition of the newsletter for you today - Trust or Trash Sleep Supplement edition. Here are some of the key takeaways Ashwagandha is a supplement that helps manage stress, these effects can also aid in improving sleep. Magnesium is an extremely important mineral in your body. I supplement with it daily; but it isn't helping you sleep. Melatonin is one of the most popular sleep supplements (closing in on $1B in annual sales in the U.S.) but I give it the thumbs down....

Hey there! We have a great edition of Macros on Monday (on a Tuesday) for you today. Here are some of the key takeaways Breakfast should contain at least 30g of protein and 10g of fiber. Use the Japanese principle of Hara hachi bu - eating until you are 80% full to fuel your Strong, Fit, & Healthy Life. Mixing different kinds of protein at a meal can increase satiety. Omega-3/Omega-6 Ratio isn't useful to you. Focus on eating more omega-3 fats. The Glycemic Index is interesting for scientist...

Hey there! We have a great edition of Macros on Monday for you today. Here are some of the key takeaways Eating a salad every day is one of the best things that you can do for your body, yet only 25% of adults do this. Modern life is out to get you to eat more and move less - so plan accordingly. If you like the taste of coconut oil, then you can use it in your cooking. But it shouldn’t be your primary cooking oil and you shouldn’t expect health benefits from using it. 80/20 Rule of Food...

Macros on Monday Issue #004 In this week's edition of Macros on Monday I'm going to share with you a weird trick to make a regular potato - superfood for your gut, a secret about the calorie content of pistachios and almonds. Plus why you should add protein to your sports drink after cardio But first a call to arms to take action with the nutrition knowledge that you currently have... The Big Idea - You Know More Than You Think Here’s a ugly confession - most of the nutrition advice that I...

Macros on Monday Issue #003 In this week's edition of Macros on Monday I'm going to give you a nutrition challenge for the week, share with you my top 2 most versatile protein choices, give you a proven playbook for dominating food cravings, and the 4 foods that I get most of the fat in my diet from (and why you should too). The Big Idea - Emotion vs. Logic So much of our daily nutrition is the daily battles. In 2011 German behavioral scientist Georg Förster spearheaded a study to explore how...

Macros on Monday Issue #002 All Carbs Count, Except Those Eaten on Vacation How your meal prep and planning can have a greater impact on your results, the biggest mistake to avoid with fats, do calories from fiber count? and more… The Big Idea - Food Logistics He knows enough about nutrition. He needs better “food logistics.” I have a buddy that has probably read more diet books from Barnes & Noble than I have. (I stopped regularly reading from that section of the bookstore years ago as I...

Macros on Monday Issue #001 A New Look to My Newsletter... Hi there! As a long (or short) time reader of my emails newsletter, I wanted to welcome you to a new format that I think you are going to love. I call it Macros on Monday. Macros or Macronutrients are foundational components of the foods that we eat. The major macronutrients are protein, carbs, and fats (alcohol is also a macronutrient too but it is generally ignored during macros discussions). Macro also means large scale or overall....