Blog

Mr. Tommy Treslo, himself, sent me this article and it’s a damn good one.

It talks about the 100g of carbs per day “diet.” Two of the smartest nutrition guys in the world wrote this back in 2010. They found that the holy grail of nutrition is to eat (about) 100g of carbs per day.

Before getting into this, how can you take action on this?
1. Download Myfitnesspal, Fat Secret, or another similar app.
2. Track what you’re eating. EVERYTHING. Including the weekends.
3. Keep carbs at 100g or lower per day. That’s 700g/week. That’s why tracking on weekends matter!

To give you the cliff notes… Taken right from the article:

You can fit this solution into any way you please into your current diet. You can fit into to your intermittent fasting. You can fit into weight watchers. The 100g/day is a little too high for Keto, but they provide reasoning why (about) 100g/day seems to be the sweet spot.

This simple solution makes more sense than just about any diet strategy you’ll ever try.

It’s low carb, but not super low carb. At 100 grams of carbs per day, you won’t be in ketosis, but your carbs will be low enough that you’ll be preferentially stoking your metabolic furnace with stored and dietary fats and not carbs. Also, most people won’t experience any mental fogginess, crabbiness, or lack of energy that often accompany really low-carb diets.

With 100 grams of carbohydrates allowed every day, there’s no reason to avoid nutritionally ass-kicking fruits, berries, and vegetables as you have to do with 20 and 30 gram diets. This not only allows you to eat good-for-ya foods, it opens up your diet to a wider variety of meal choices.

By focusing on the 1 macronutrient of carbs and limiting to 100g, you will self-regulate what else you’re eating. The other foods will have to come from proteins and fats. In short, it’s just difficult to overeat when your food choices are controlled and carbs don’t exceed 100 grams daily.

Pretty damn simple right?

What’d y’all think? Anyone interested in giving this a try?

Let us know!!

https://www.t-nation.com/diet-fat-loss/one-hundred-gram-carb-cure

When it comes to nutrition, and really with anything, the basics always work. 

As you can see from all of the coaches’ meals posted, they are as basic as you can get. 

Complexity will lower compliance. 

We are after compliance my people!!! 

Eat slowly. Eat your protein & veggies first. Stop when you’re full. 

Simple? Yes. Effective? Yes.

And, if you don’t follow Girls Gone Strong….you should! They are excellent and have been for many, many years. 

Consistency wins every time.

When this quarantine started, I saw a lot online post about how people were either going to get 1) super out of shape or 2) super ripped. 

You had a group of people thinking they weren’t going to be able to make it to the gym; they were going to lose all of their motivation and become a gluttonous slob (to put it lightly 😉). 

Then, on the other hand, you had a group of people saying they were going to be able to workout more often…all day in fact… and get in the best shape of their lives. I, literally, laugh every time I see someone post that if you don’t come out of this quarantine with a new skill, you quarantined incorrectly.

I think (and I hope) most people in this group fall somewhere in the middle. 

Just because you’re home all day and you have plenty of time on your hands doesn’t mean you need to be working out 3 hours per day.

You also shouldn’t feel bad if you’ve lost some of the consistency you had when you had your routine coming to the gym. This is a crazy, stressful time and the last thing you should do is beat yourself up over it. 

Find your medium. Find your consistency. 

Take advantage of the 10 minute burners. They’re quick and they’re effective. Take advantage of a Zoom Workout Session. It’s as close to being at the gym without being at the gym. You have an appointment time and you show up. (HINT), we’ll contact you if you don’t!

Bottom line, find what is works best for you. And, if nothing is working, reach out to us. We will find something that does. 

We want you to come out of this strong, healthy, & happy. Healthy & Happy with where you’re at physically & mentally.

The Intermittent Fasting (IF) post is in the works. One our newest members recently lost 128lbs (HOLY AWESOME!) and fasting one of the core principles that he followed. So, I wanted to include some his trade secrets in my post, so you will have to wait until next week.

In the meantime, I wanted to touch upon one thing regarding fasting. I hope I’m not too much of a buzz-kill, here, but I wanted to do a little e-learning with you.

When fasting, in its truest sense, it means no food and as close to zero calories as can be. Water, black coffee, and black tea are acceptable. Black coffee and tea have <5 calories and won’t break your fast.

The #1 goal and benefit of fasting is to control insulin response. If insulin levels are raised, you can forget about being in a fasted state.

What does this mean?

Well for one thing, with the popularity of keto & IF, it is very common to combine the principles.

With keto, it is a high fat diet. It is commonplace to start your day with coffee topped off with MCT oil, kerrygold butter, or heavy cream. All FANTASTIC for keto.

But, if you are attempting IF, and you have coffee with one of the above ingredients, you just broke your fast. YOU ARE NO LONGER IN A FASTED STATE!!!

Ok, now that I’ve gotten all doom & gloom, I will say this…

If your only goal of “fasting” is to help you eat fewer calories and help you get into a calorie deficit (eating fewer total calories than your burn), you can have that loaded coffee. You can have the coffee and then continue to not eat until noon (or whatever time you are going to). By skipping breakfast and a mid-morning snack, you are well on your way to eating fewer calories and getting into a calorie deficit.

But, and it’s a big BUT, you will not benefit from the other health benefits that comes with fasting…which we will touch upon in next week’s post. And, in the truest sense of it’s meaning, you are not fasting.

Today is all about sleep.

How’s your sleep been? Is it completely off? 

Are you up way later than you usually are? Can’t calm your thoughts at night? Or, sleeping in wayyyyy too late in the morning?

If yes is the answer to all 3 questions above, routine is the answer. Try to pick a couple things to get back on a routine to help you with your sleep. 

A couple tips to help you get back on routine with your sleep:

1. Start your process earlier. 
2. Turn off the electronics earlier.
3. Darken your room. 
4. Read a book before bed. An actual book. Yes, I said it.
5. Roll out, stretch, or do your crocodile breathing before bed. Crocodile breathing video is in Vault!
6. Set an alarm & wake up to it. Again, yes, I said it! Start at (x) time tomorrow. Next week, try to make it 15 minutes earlier. 
7. Quit hittin the damn snooze button!!

Aim for 8 hours. And, for the love of God, don’t have those 8 hours be 2am to 10am. I forget where I heard this, but every hour before 11pm counts as 2 hours. 🤔

Remember the books I was telling you to read? Well, I took a break from reading the encyclopedia, and read some of another book. Here’s a excerpt from a book called “Why We Sleep” 

“In the body, sleep restocks the armory of our immune system, helping fight malignancy, preventing infection, and warding off all manner of sickness. Sleep reforms the body’s metabolic state by fine-tuning the balance of insulin and circulating glucose. Sleep further regulates our appetite, helping control body weight through healthy food selection rather than rash impulsivity. 

Plentiful sleep maintains a flourishing microbiome within your gut from which we know so much of our nutritional health begins. Adequate sleep is intimately tied to the fitness of our cardiovascular system, lowering blood pressure while keeping our hearts in fine condition.“

Again…the immune system!!! So, in short, get ta bed!

Have a great day y’all!