Another Q&A that's FULL of applicable information! Today we dive into improving your sleep and how to determine what your Oura ring is actually telling you, when to make changes to your macros vs. when the changes needed are within your training plan, when a very-high protein diet might come in handy, and finally - what changes when we're trying to lose 80-100lbs or more of weight, compared to someone simply losing 10-30lbs.

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Timestamps:

0:40 - thoughts on very high protein diets for certain kind of people? meaning 3g+/kg - athletes? bodybuilders? chronic illness etc

6:00- My Oura ring consistently shows my heart rate goes up when I sleep the first couple hours & suggests it could be that I'm eating before bed and forcing my digestion to get to work instead of resting while I snooze. The question I have is should I actually be worried about this from a recovery standpoint? I'm getting >7 hrs of actual time asleep and my other Oura Ring sleep measures are great (except it thinks I fall asleep too fast, I say it's just jealous of my sleep-on-command skills). Do you have any tips or thoughts on resting heart rate stabilization during sleep? My pattern is generally downhill not the hammock they say is ideal.

11:50 - How do you know whether it's macro or training changes you need to make when you feel like you are spinning your wheels? ... And are there common tweeks you tend to make to someone's macro split who has hypothyroidism?

15:50 -  I just listened to your latest podcast with Alan. My question, can you cover what you would do for people with over 100 pounds to lose? Most of your content falls in the 20-40 pound range. Are there any differences to how you would approach these cases? And any studies that back up if we should give “different” nutrition advice? Thanks for all you do.

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Extra Content For You: 

How We Coach: Client Case Study Article

Top 4 Podcast Episodes:

- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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