Master nutrition psychology for lifters, building a strong mindset for muscle and meals, and achieving peak performance. Unlock the mental game of nutrition and transform your lifting journey. This episode delves into the critical role of Nutrition Psychology for Lifters, going beyond basic dietary recommendations. We welcome Marcus Kain of Strong Not Starving to explore the mindset shift needed to navigate emotional eating, build resilience, and achieve lasting peace with food. Discover practical strategies to master your mindset, enhance distress tolerance, and cultivate a healthy relationship with nutrition.

The Foundation of Nutrition Psychology for Lifters: Beyond the Plate

Nutrition Psychology for Lifters goes beyond the simple mechanics of calories and macronutrients; it delves into the complex interplay between the mind, emotions, and food choices. Marcus Caine of Strong Not Starving joins us to shed light on how this field addresses the deeper challenges individuals face with food, moving beyond basic dietary recommendations. A key concept is the "Horse & Rider" metaphor, which illustrates the dynamic between the subconscious and conscious mind. Understanding this dynamic is crucial for lifters, as nutrition decisions are often driven by emotional factors more so than training decisions, leading to lower compliance rates.

A critical aspect of Nutrition Psychology for Lifters is recognizing and eliminating unlikely solutions. This involves moving away from unsustainable dietary restrictions and focusing on building essential skills and long-term habits. It's about acknowledging that lasting change isn't about quick fixes but about cultivating a healthy relationship with food. This approach emphasizes that true mastery in nutrition isn't about the absence of difficult feelings but rather about developing the ability to navigate those feelings effectively. Numbing or distracting from emotions, such as through unhealthy food choices, is not a viable long-term strategy.

Navigating Emotional Eating and Building Resilience Through Nutrition Psychology for Lifters

Advanced emotional regulation is a cornerstone of Nutrition Psychology for Lifters. It involves moving beyond simply numbing or distracting oneself from difficult feelings and instead learning to navigate discomfort without resorting to unhealthy eating patterns. Understanding your "Window of Tolerance" for discomfort is crucial in this process. This awareness helps lifters recognize when food is being used as an emotional escape. Celebratory situations present unique challenges, and Nutrition Psychology for Lifters encourages individuals to be mindful of the diminishing returns of enjoyable food experiences. It's about learning to enjoy moments without losing sight of long-term goals and avoiding the trap of getting swept up in the moment to the point of discomfort.

Building distress tolerance is essential for developing resilience in Nutrition Psychology for Lifters. This involves consistent practice and repetition to build the ability to handle discomfort and emotional triggers effectively. It's about finding that balance of letting go and enjoying things while also being aware of when it's time to call it a day. The ability to navigate that point of "I've had enough" without feeling deprived is a skill that takes time to develop, but it's crucial for achieving lasting freedom and trust in your nutritional choices.

Practical Strategies and Habit Formation in Nutrition Psychology for Lifters

Building trust in oneself through practice is fundamental in Nutrition Psychology for Lifters. This trust comes from consistent action and self-observation, demonstrating the ability to follow through on commitments. Developing novice skills for mindful eating is a vital first step, which includes practicing non-judgmental awareness of thoughts and feelings and removing "good" and "bad" labels from food. Learning to notice and name feelings is also a crucial skill. This involves identifying and acknowledging emotions in real-time and recognizing when distress begins to arise.

Nutrition Psychology for Lifters provides practical tools to help individuals learn to tolerate discomfort, avoid emotional spirals, and practice separating emotions from identity. It's about avoiding catastrophizing, urgent decision-making, and cultivating self-compassion. By focusing on these practical strategies and habit formation, lifters can develop a sustainable and healthy relationship with food, ultimately supporting their fitness goals and overall well-being.

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Building a strong nutritional baseline is the key to long-term results. In this episode of Beast Over Burden, we break down the daily habits lifters need to create structure, eliminate setbacks, and stay consistent.

Forging Daily Nutritional Habits: Actionable Steps

• Build a Routine: Establish fixed meal times, eliminate caloric drinks, and cut out mindless snacking.

• Prioritize Whole Foods: Create a repeatable meal plan that minimizes decision fatigue.

• Use Habit Stacking: Drink water before meals, prep your gym bag the night before, and link new habits to existing routines.

• Understand Your Triggers: Identify what leads to unhealthy choices and develop strategies to overcome them.

Eliminating Detrimental Habits: Behavioral Shifts

• Say Goodbye To: Excessive alcohol, added fats, and hidden sugars.

• Practice Mindful Eating: Pay attention to hunger cues, savor meals, and eliminate distractions while eating.

• Embrace Cooking & Meal Prep: Control ingredients and develop a deeper connection with your food.

• Identify Root Causes: Recognize stress eating and social pressures, then create solutions to stay on track.

Cultivating Long-Term Habits: Consistency & Tools

• Fuel Your Enjoyment: Find healthy meals you love and experiment with new recipes.

• Leverage Accountability: Track your meals, work with a coach, or join a support group.

• Practice Self-Compassion: Learn from mistakes and get back on track without guilt.

• Utilize Helpful Tools: Simplify meal prep with an Instant Pot, griddle, immersion blender, and smoker or gas grill.

Build a solid nutrition foundation and fuel your performance.

#NutritionForLifters #HealthyHabits #BeastOverBurden #FitnessFuel

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Embarking on a nutritional change is a journey of dedication and effort. But what happens when you're putting in the work and the results seem to lag? This episode dives into the frustrating reality of the nutrition plateau, exploring the gap between expectations and reality, and providing strategies to stay the course. We’ll cover how to navigate social challenges, maintain motivation, and ultimately achieve your health goals, even when the immediate rewards are elusive.

The Expectation Gap and the Frustration Factor

When you decide to make nutritional changes, you often have a vision of rapid transformation. Social media, past experiences, and observing others can create unrealistic expectations. The reality is that change takes time, and the body doesn't always reflect your efforts immediately. This "expectation gap" can lead to significant frustration and disappointment.

You might find yourself comparing your results to past attempts or to others' perceived success, leading to feelings of inadequacy. It's crucial to remember that everyone's journey is unique, and progress is not always linear. You may be making the right choices directionally, but visible changes can lag behind the internal work.

The frustration can escalate when you're making significant sacrifices, such as giving up favorite foods or navigating social situations, without seeing the desired outcomes. This can lead to thoughts like, "Why even bother?" or "Are these trade-offs worth it?" It's important to recognize that these feelings are normal and to develop strategies for staying motivated.

It is very easy to fall into the trap of thinking that you have lost a week of progress if you have one bad meal. Instead of this mindset, try to think of shorter more controlled stints of time, such as one meal at a time, or one day at a time.

Navigating Social Challenges and Maintaining Consistency

Social events can be a major hurdle when trying to stick to a nutrition plan. Dining out often involves larger portions, less control over ingredients, and the temptation of indulgent foods. It can feel like you're constantly having to skip meals or endure feelings of hunger.

Social anxiety can also arise, both before and during events. Anticipating questions about your dietary choices or feeling guilty after indulging can detract from the enjoyment of social gatherings. Having a plan in place, such as bringing sparkling water with lemon or lime, and knowing how to respond to questions about your choices, can help alleviate this anxiety.

Telling a person that you respect what your plan is, such as your coach, can help to solidify your resolve. Also, being well fed and hydrated before a social event can help tremendously.

It is extremely easy to tinker with your approach, doubt yourself, and change or give up entirely. This is why having a coach is a great way to stay on track.

Building Sustainable Habits and Finding Your Support System

The key to long-term success is building and reinforcing healthy habits. Focus on small, achievable wins and play with time domains. Instead of focusing on distant goals, celebrate daily or weekly victories. Remember that consistency, not perfection, is the goal.

Having a supportive voice of reason can make a world of difference. This could be a coach, a friend, or a family member who understands your goals and provides encouragement. They can help you stay grounded, navigate setbacks, and maintain perspective.

Remember that many professionals, even other coaches, have coaches. This is because having someone to hold you accountable is vital.

It is important to remember that for women, the monthly cycle can add another layer of difficulty. Be patient with yourself, and adjust your plan as needed.

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Learn practical strategies for building baseline nutrition habits that go beyond macro counting, focusing on consistent daily behaviors for sustainable health and lasting results.

We dive deep into the behaviors that form the foundation of your nutritional success. Forget the complicated macro calculations for a moment; we're focusing on the daily, repeatable habits that truly make a difference. These are the routines that will empower you to build a reliable nutrition baseline, ensuring you consistently nourish your body and achieve your health goals. It's not about quick fixes or fad diets, but about establishing a sustainable lifestyle.

We understand that the initial excitement of starting a new nutrition plan can fade. That's why we're focusing on behaviors that reduce decision fatigue. By creating consistent routines, you'll minimize the mental energy required to make healthy choices. This approach is crucial for long-term success, as it helps you navigate those inevitable moments when willpower is low and hunger strikes. We'll explore practical strategies to help you build these essential habits.

Building Consistent, Decision-Free Routines

Many people get overwhelmed by the details of weighing and measuring food. While these practices can be helpful, they're not always necessary for building a solid nutrition baseline. What's more important is establishing consistent routines that reduce the number of daily decisions you need to make. This means identifying repeatable behaviors that simplify your approach to food.

Think about creating a set meal schedule or preparing a few staple dishes in advance. By having go-to options, you'll eliminate the need to constantly decide what to eat. This consistency is essential for building a reliable nutrition baseline. We'll also discuss how to develop a sense of portion control without obsessively weighing every ingredient. Learning to recognize ballpark amounts can be just as effective and far less stressful.

When facing situations with less control, like social gatherings or travel, having a strong foundation of consistent behaviors is key. We'll explore strategies for maintaining your nutrition baseline in these scenarios, ensuring you can confidently make healthy choices even when your routine is disrupted. The goal is to reach a point where you feel confident in your ability to navigate any situation while staying true to your nutritional goals.

Practical Food Strategies and Tradeoffs

Building a healthy nutrition baseline involves understanding the foods that support your goals. We'll discuss essential food groups, focusing on prioritizing protein and carbohydrates while adjusting fats to suit your needs. Learn how to identify single-ingredient foods that offer flexibility and versatility in your meal planning. For example, a big batch of chicken breasts or ground beef can be used in a variety of ways.

We'll also explore the concept of tradeoffs. Understanding that you can enjoy a fattier cut of meat if you reduce fats elsewhere in your diet is crucial for creating a sustainable plan. This flexibility allows you to enjoy your favorite foods while still maintaining a healthy balance. Discover how to incorporate spices, powdered peanut butter, cinnamon, and walnuts into your meals to add flavor and nutritional value.

Having a repertoire of repeated, flexible recipes is essential for long-term success. These recipes should be easy to prepare and adaptable to your preferences and nutritional needs. Consider batch cooking or meal prepping to save time and ensure you always have healthy options available. By focusing on simple, single-ingredient foods and mastering a few key recipes, you'll be well on your way to building a strong nutrition baseline.

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Ever feel lost in the sea of nutrition advice? Tired of starting and stopping diets? Ditch the diet! Learn why you need a nutrition baseline and how to build one. 

Your nutritional baseline is you secret to sustainable nutrition success. The key to sustainable progress isn't a quick fix, but a solid foundation. In this episode, we're diving into the concept of a nutrition baseline – your personal safe haven of healthy eating habits.

The Importance of Your Nutritional Baseline

This isn't about restrictive dieting; it's about establishing a consistent, enjoyable way of eating that supports your overall health and well-being. Think of it as your nutritional home base, a place you can always return to when life throws you off track. This episode will equip you with the tools to create your own personalized baseline, so you can finally achieve lasting results.

Your nutrition baseline is more than just a meal plan; it's a collection of consistent habits that make healthy eating second nature. It's the set of actions you can always fall back on, providing a sense of stability and direction.

This "safe zone" helps you maintain a healthy weight and body composition, not necessarily "shredded" but comfortable and thriving. It's the point where you feel good, energized, and in control of your food choices.

This baseline isn't about white-knuckle restriction, but rather about making consistently good choices. It minimizes processed foods, prioritizes whole, nutrient-dense options, and helps you avoid the common pitfalls that derail so many people. Think of it as your personal nutritional reset button.

Building Your Nutrition Baseline

A well-defined baseline includes a rough meal plan with similar foods for each meal. For example, you might have a go-to breakfast of 4 eggs with healthy carbs.

Lunch could be 6-8 ounces of lean meat with veggies and carbs, and dinner might be 10 ounces of lean protein with carbs, fats, and veggies. A typical day might also include snacks like Greek yogurt with blueberries.

Flexibility is key – you can add small additions like walnuts to your yogurt or swap out chicken for fish. The core principle is consistency with a foundation of whole, minimally processed foods.

The building blocks of your baseline include reliable protein sources like meat, eggs, and yogurt. Healthy carbohydrates like rice, oats, bread (whole grain when possible), and fruit are also essential.

Dialing In Your Nutrition Baseline

Don't forget plenty of fiber from veggies, legumes, chia seeds, and nuts. Start by focusing on protein intake, aiming for roughly 1 gram per pound of body weight as a general guideline.

For individuals who are older or female, a starting point of 12-15 calories per pound of body weight, with approximately 90 grams of protein (+/- 10 grams), can be a good starting point. The remaining calories can be allocated to carbohydrates.

Experiment to find whole foods you enjoy, focusing on 3-4 meals per day. A great strategy is to start with protein at each meal and build around it.

Visualize your plate: protein in the form of chicken breast, carbs from rice or sweet potatoes, and fiber/veggies from broccoli. Nuts can be added to bump up calories if needed.

This approach allows for easy mixing and matching. For example, chicken can be used in various dishes – Mexican, Asian, sandwiches, with rice or in a tortilla.

The goal isn't to follow the exact same recipes every day, but rather to have a flexible framework of nutritious foods that you enjoy and can easily adapt to your preferences and schedule.

Visualizing your macros can be helpful, but don't get too caught up in precise tracking – consistency with whole foods is the most important factor.

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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Prioritizing long-term fitness over short-term pleasures is the key to achieving your goals. Fitness can feel good, just adjust your time scale.

Feel Good Fitness: Prioritizing Long-Term Fitness over Short-Term Pleasures

Are you tired of starting over every Monday? Do you find yourself constantly battling between instant gratification and your long-term fitness goals? You're not alone! In this episode, we're diving deep into the psychology of prioritizing long-term fitness over short-term pleasures, and how to escape the gummy bear trap.

We've all been there: the siren call of the donut, the allure of skipping a workout, the "I deserve this" mentality that derails our progress. It's easy to fall into the trap of doing what we want right now, but what happens when those "right now" choices add up? Six months down the line, are you closer to or further from the body and health you truly desire?

This episode explores the crucial concept of the time domain in fitness. We often think about our goals in terms of what we want immediately, neglecting the bigger picture. We'll help you dissect your true desires, peeling back the layers of "I want a 6-pack" or "I want to weigh X" to uncover the deeper "I don't wants" – the feelings of bloat, guilt, low energy, and lack of capability that drive your long-term vision.

How to Prioritize Long-Term Fitness over Short-Term Pleasures

• The Gummy Bear Trap: What it is and how it sabotages your fitness goals. We'll explain how focusing on short-term pleasures can lead to long-term dissatisfaction.

• Identifying Your True "I Wants": It's more than just aesthetics. We'll guide you through a process of discovering the deeper motivations behind your fitness goals – the feelings of health, strength, confidence, and well-being you're truly seeking.

• Mastering the Time Domain: Learn how to shift your mindset from immediate gratification to long-term vision. We'll explore practical strategies for aligning your actions with your goals.

• The Power of "Peeling Back": Discover how to analyze your goals and understand the underlying "I don't wants" that are driving them.

• The MED (Minimum Effective Dose) for Long-Term Success: We'll discuss how you don't need to go to extremes to see results. Identify the key changes that will have the biggest impact on your fitness journey.

• Honing Your "Feel Good" Skills: Learn to recognize and appreciate the positive feelings associated with healthy behaviors. It's not just about white-knuckle discipline; it's about enjoying the process.

• The Importance of Self-Awareness: Pay attention to how your body feels after certain actions. Develop a deeper understanding of how your choices impact your well-being.

• Playing with the Time Domain: Experiment with different approaches and find what works best for you. Fitness is a journey, not a race.

Key Takeaways:

• Prioritizing long-term fitness over short-term pleasures requires a shift in mindset and a deep understanding of your true goals.

• It's not about deprivation; it's about making conscious choices that align with your vision.

• Small, consistent changes can lead to significant results over time.

• Self-awareness and the ability to recognize how you feel are crucial for long-term success.

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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Gain physical freedom through nutrition. Sustainable nutrition builds a foundation for health and physical freedom.

What is Physical Freedom?

Let's first consider financial freedom, a term often discussed. We define financial freedom as the ability to do what you want with your time. You achieve this because you have earned enough time (in the form of money) to be able to do what you want with your time.

Physical freedom is the ability to be able to do what you want with your body. You earn this through the discipline of healthy training and nutrition habits over time.

You can gain physical freedom through nutrition and exercise habits.

You build habits that support your goals. These habits become joyful. You have agency and the ability to influence your life. Things do not just happen to you. Sometimes things are outside your control (injuries and illnesses). Either way, you roll with the punches and control what you can.

Physical Freedom Through Nutrition: Body Image & Bad Goals

Many of us spend all or most of our lives walking around comparing ourselves to some image or celebrity. For many, that is Bradd Pitt in Fight Club.

Andrew actually experience 6-pack abs and extreme leanness in an environment he would never want to recreate, where he was training like crazy, had little freedom and was undereating.

Later, Andrew learned how to build sustainable habits that did not require extreme diets. He actually was able to enjoy the process and sustain that level of leanness. He had built habits that supported his goals. The Brad Pitt goal was a false idol.

Physical Freedom Through Nutrition: Love the Process

Learning to love the process really matters. Both Andrew and Niki have found themselves able to enjoy periods such as the holidays, where they kick back a bit, enjoy more alcohol, more desserts, but do not eat to physical discomfort.

Ironically, when Andrew had less healthy habits, he was more anxious about holiday periods, felt he could not enjoy them, but regularly ate until he was physically sick.

Approaching these periods with the long-term in mind, no anxiety, and knowing you can enjoy them but that includes enjoying yourself after the meal (not feeling sick) is sustainable and healthy.

Achieve physical freedom through nutrition.

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The Beast over Burden podcast is beginning to come out in series as opposed to weekly. The first series will cover attaining physical freedom through nutrition. Frustrated with extreme diets, yo-yo-dieting, or nothing seeming to work? We'll help you find practical, sustainable nutrition strategies that help you reach your fitness & health goals. Stay tuned!

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Do a diet reboot if you've slipped up and need to get back on track. These tips & tricks help you stop diet derails and help you stay on track.

Diet Reboot to Get Back on Track

It’s January 2nd (or maybe later). You pull the belt across you on the plane, you get into your pants, you look in the mirror…what the fluff!?

You may have eaten normally for most of the holiday period. For many people who find themselves gaining weight, it doesn’t come from the decisions they’re making for lunch on Wednesday, it’s the “abnormal” days.

Many who fail to lose fat do well on the week days but then overeat far too much on the weekends, negating any caloric deficit they may have created during the week.

During the holiday periods or similar times like vacations, “abnormal” days increase, further increasing the caloric surplus.

What can you do? Snap back to health by resetting your baseline.

Diet Reboot: Snap Back to Health

Before you begin addressing the problem, consider your approach. Don’t catastrophize.

This may be a long habit of unhealthy decisions that you’ve decided to stop, or you may generally feel pretty good about your nutrition habits and just need a quick course correction. Either way, don’t expect to fix this in a couple days.

For big changes, you need to think about 6 to 12 months.

When it comes to metrics, know yourself. For some, recording your weight each day will drive you crazy. For others, it’s useful information that helps inform their decisions without causing overreactions.

In terms of approaches, starving yourself is not a good approach. It may be useful, however, to have a short period where you’re strict with no alcohol, no added sugar, and focus on having as many single-ingredient foods as possible.

This resets your baseline and will, actually, have you feeling better after a couple days. You’ll find that the bloat is gone and you come to begin appreciating healthier foods.

Weighing and measuring for a period of time may also help. Why? Because it helps prevent a slide into hidden calories (“that’s close enough”). It also, if you have not done it, helps inform you of just how many calories peanut butter, whiskey, and cooking oils have.

Filling your plate with more veggies really helps too.

If your diet has derailed, don’t freak out, snap back to health with these strategies. Do a diet reboot!

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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If you travel regularly, you will have to continue to strength train as you travel. Learn fitness travel hacks in this ultimate guide to strength training while traveling.

Strength Training While Traveling: Why It Matters

Why train while traveling?

While, in part, it depends on how often you travel, your goals, the length of travel, and how consistent you are outside of travel. For those who are extremely consistent and rarely travel, it might make sense to take the week off.

If you travel for business, you need to train.

You will feel better if you train. The workout might not feel good, especially to start, but you will feel better afterwards. You might even feel better during the workout (e.g. initial warm ups feel terrible, then the heavier warm ups and work sets move well and feel good).

It also helps provide structure to your days, which on vacation can often lack structure. Additionally, it gives you some short amount of you time, and, importantly, healthy you time.

Strength Training While Traveling: Fitness Travel Hacks

Incorporate your gym seeking into your travel planning. Checkout the hotel gym and nearby gyms. You can often find a serviceable gym that has a guest policy. You might need to call the gym to check the visitor policy.

Pack and prioritize some equipment. Belts and other bulky items are not needed. Having a pair of shoes that you can both lift and do cardio with makes sense. You might pack some small things like liquid chalk, straps, or knee sleeves.

Plan your workout ahead of time. Intend to do at least something hard – get into that “worth it” zone.

Depending on the number of times you will train and decide whether you will do full body and a split. Fewer times means full body makes more sense.

Besides that, Niki and Andrew have some general tips and approaches they take:

• Mentally let go of the weight on the bar
• AMRAPs
• supersets (antagonistic or similar)
• burn out sets
• drop sets
• hard exercises that don’t require tons of weight (e.g. bulgarian split squats)
• bend these joints: knees, shoulders, elbows, hips

Try out these tips for training while traveling.

A couple links for helping you train while traveling can be found here & here.

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE. 

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