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Summary of episode:

In today’s episode I share with you seven high level nutrition secrets that I give to my paying clients to get lean and jacked.

Listed points:

1 (01:12) - Protein & Calorie goals

• Focusing on what matters - these are the physique movers

• Carbs and fats pretty interchangeable within reason

2 (03:24) - Track data and analyze that data!

-MFP, spreadsheet

3 (07:56) - Fiber goals

• Promotes gut health

• aids with digestion

• prevents digestive disorders like ibs

• regulates blood pressure

• lowers cholesterol

• increases satiety

• reduces the risk of certain cancers

• improves skin health.

• 25 ish grams for women and 35 for men

4 (10:55) - Schedule and system of eating that works for you

*IF YOU’RE LIKING THIS EPISODE AND WANT ACCESS TO A RESOURCE WHERE I SHARE THE 7 High Level Training Hacks I Use To Keep My Paying Clients Jacked And Lean, DM ME “TRAINING HACKS” AND I WILL SHARE THAT WITH YOU FREE.

5 (12:59) - Understanding of food density

• Nutrient density: This refers to how many nutrients (vitamins, minerals, fiber, etc.) are packed into a given amount of food. Foods that are nutrient-dense provide the body with more nutrients per calorie. For example, leafy greens, fruits, nuts, and whole grains are nutrient-dense.

• Empty calories: These foods may satisfy hunger, but they lack the vitamins, minerals, and other nutrients your body needs to function optimally, potentially leading to nutrient deficiencies.

• It’s easy to win with more dense healthy foods.

• Think about shopping at a budget grocery store aldi, no frills vs a whole foods. Your dollar goes further just like your calorie goes further with healthy foods. You can still make it work with empty calories but it is much harder.

6 (14:48) - Plan for fun things and enjoy them guilt free

7 (17:47) - Accountability and it’s power

*IF YOU’RE LIKING THIS EPISODE AND WANT ACCESS TO A RESOURCE WHERE I SHARE THE 7 High Level Training Hacks I Use To Keep My Paying Clients Jacked And Lean, DM ME “TRAINING HACKS” AND I WILL SHARE THAT WITH YOU FREE.

Thanks for listening! We genuinely appreciate every single one of you listening.
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