Living the Macro Life

By Brandye Burris

I am like so many others! Throughout my adult life, I tried every possible system & gimmick to control my weight. Life changed for the better when I discovered macros. I am a mom of twins, have th... more

· Health & Fitness

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FAQs about Living the Macro Life:

How many episodes does Living the Macro Life have?

The podcast currently has 28 episodes available.

Living the Macro Life episodes:

July 28, 2024Episode 18: The Power of Protein
Summary:
In this episode, Brandye discusses the power of protein and how it benefits our bodies. She explains that protein is the second most abundant molecule in fat-free body tissue and is found in every body part or tissue. Protein is essential for muscle growth, tissue repair, enzyme production, and immune system support. Brandye also explains that our bodies constantly break down and rebuild proteins, so it's important to have a consistent intake of protein throughout the day. She provides recommendations for calculating protein intake and suggests incorporating protein into every meal and snack.
Keywords:
protein, power of protein, benefits of protein, muscle growth, tissue repair, enzyme production, immune system support, protein intake, calculating protein intake.
Takeaways
Protein is the second most abundant molecule in fat-free body tissue and is found in every body part or tissue.

Protein is essential for muscle growth, tissue repair, enzyme production, and immune system support.

Our bodies are constantly breaking down and rebuilding proteins, so it's important to have a consistent intake of protein throughout the day.

Incorporate protein into every meal and snack to meet your protein needs.

Consult with a professional to calculate your specific protein intake based on factors like lean muscle mass, age, and activity level.
Be sure to reach out and contact me to further the conversation!
Facebook: https://www.facebook.com/LivingTheMacroLifeWithMasterCoachBrandye

Instagram: https://www.instagram.com/mastercoachbrandye/

Website: www.bodybc.fit

Email: [email protected]

To receive a discount on your Lumen device, visit:
www.lumen.me
Discount code: BodyBC
For terrific skin care products, visit
www.glo24k.com and use discount code BODYBC to save!
...more
23min
July 21, 2024Episode 17: Flexible Dieting with IIFYM
Summary:
In this episode, Brandye discusses the concept of IIFYM (If It Fits Your Macros) and how it can be a more realistic and sustainable approach to living a healthier lifestyle. She explains that many old school diet approaches focus on strict calorie counts, approved food lists, and elimination of certain food groups, which often leads to guilt and yo-yo dieting. On the other hand, IIFYM allows for flexibility and enjoyment of celebratory foods while still maintaining a nutrient-dense diet. Brandye recommends following the 80-20 rule, where 80% of the food intake consists of nutrient-dense foods and 20% can be filled with other desired foods. She emphasizes the importance of finding a knowledgeable macro coach to help with setting appropriate macros for individual goals.
Keywords:
IIFYM, macros, old school diet approaches, guilt, yo-yo dieting, flexibility, nutrient-dense foods, 80-20 rule, macro coach
Takeaways:
IIFYM (If It Fits Your Macros) is a more realistic and sustainable approach to living a healthier lifestyle.

Old school diet approaches often lead to guilt and yo-yo dieting.

Following the 80-20 rule allows for flexibility and enjoyment of celebratory foods while still maintaining a nutrient-dense diet.

Finding a knowledgeable macro coach is important for setting appropriate macros and achieving desired results.
Contact me!
Facebook: https://www.facebook.com/LivingTheMacroLifeWithMasterCoachBrandye

Instagram: https://www.instagram.com/mastercoachbrandye/

Website: www.bodybc.fit

Email: [email protected]

To receive a discount on your Lumen device, visit:
www.lumen.me
Discount code: BodyBC
...more
11min
July 12, 2024Episode 16: The What's and the Where's
Summary:
In this episode, Brandye discusses the three main macronutrients: protein, carbohydrates, and fats. She explains the different sources of each macro and how to track them. Brandye also emphasizes the importance of complete proteins and provides examples of how to pair plant-based proteins to create a complete source. She also mentions the role of collagen in protein intake and advises on tracking macros using recipe apps.
Keywords:
macronutrients, protein, carbohydrates, fats, complete proteins, plant-based proteins, collagen, tracking macros
Takeaways:
The three main macronutrients are protein, carbohydrates, and fats.

Protein sources include animal-based meats, fish, and dairy, as well as plant-based sources like soy, tempeh, quinoa, and hemp seeds.

Healthy fat sources include nuts, seeds, olives, coconuts, and dark chocolate.

Carbohydrate sources include fruits, vegetables, breads, oats, pasta, and rice.

Most foods contain more than one macro, but the focus should be on the macro with the highest contribution.

Complete proteins are important for muscle growth and can be found in animal-based sources, while plant-based sources can be paired to create complete proteins.

Collagen is not a complete protein and should not be relied upon solely for protein intake.

Tracking macros can be made easier by using recipe apps to generate nutritional information.

Brandy encourages listeners to reach out with questions, feedback, and topic suggestions.
Contact me with questions, feedback or topics you would like to discuss!
Facebook: https://www.facebook.com/LivingTheMacroLifeWithMasterCoachBrandye

Instagram: https://www.instagram.com/mastercoachbrandye/

Website: www.bodybc.fit

Email: [email protected]

To receive a discount on your Lumen device, visit:
www.lumen.me
Discount code: BodyBC
...more
17min
July 06, 2024Episode 15: Insight to Intermittent Fasting
Summary:
In this episode, Brandye discusses intermittent fasting and its various protocols. She clarifies that intermittent fasting is not the same as fasting for religious purposes and emphasizes that her discussion is based on general nutrition and health, not clinical purposes. Brandye briefly explains three popular intermittent fasting protocols: alternate day fasting, periodic fasting, and time-restricted eating. She mentions that while intermittent fasting has been studied, there is still limited long-term research on its effects. Brandye also shares her observations from her practice, noting that some people may initially see results with intermittent fasting but may plateau or struggle to maintain progress over time.
Keywords:
intermittent fasting, protocols, alternate day fasting, periodic fasting, time-restricted eating, research, metabolism, fat loss, muscle gain, health
Takeaways:
Intermittent fasting is a way of timing meals and cycles of eating, with three popular protocols being alternate day fasting, periodic fasting, and time-restricted eating.

There is limited long-term research on the effects of intermittent fasting, and the current studies do not show it to be significantly better or worse than other dietary approaches.

While intermittent fasting may initially lead to weight loss and improved health markers, some people may plateau or struggle to maintain progress over time.

It is important to prioritize rest and allow the body to go into its natural nighttime fasting routine, but strict adherence to intermittent fasting protocols may not be necessary for everyone.

Reach out to me with questions, comments, feedback and topics you would like discussed!
Facebook: https://www.facebook.com/LivingTheMacroLifeWithMasterCoachBrandye

Instagram: https://www.instagram.com/mastercoachbrandye/

Website: www.bodybc.fit

Email: [email protected]

To receive a discount on your Lumen device, visit:
www.lumen.me
Discount code: BodyBC
...more
26min
June 23, 2024Episode 14: To Cheers or not to Cheers?
Summary
In this episode, Brandye discusses the impact of alcohol on a healthy lifestyle and how to incorporate it into a macro counting diet. She explains that alcohol, specifically ethanol, has zero nutritional value and is considered an empty source of energy. The calories from alcohol are separate from the calories in carbohydrates, fats, and proteins. Alcohol is often referred to as the fourth macronutrient because it provides 7 calories per gram, falling between the calorie content of carbohydrates (4 calories per gram) and fats (9 calories per gram). Brandye also explains how alcohol affects body composition, sleep patterns, and nutrient absorption. She provides tips on how to calculate the macros from alcoholic beverages and emphasizes the importance of making informed choices and finding balance in alcohol consumption.
Keywords:
alcohol, macros, ethanol, calories, carbohydrates, fats, proteins, body composition, sleep patterns, nutrient absorption, balance
Takeaways
Alcohol, specifically ethanol, has zero nutritional value and is considered an empty source of energy.

The calories from alcohol are separate from the calories in carbohydrates, fats, and proteins.

Alcohol is often referred to as the fourth macronutrient because it provides 7 calories per gram.

Alcohol affects body composition, sleep patterns, and nutrient absorption.

It is important to calculate the macros from alcoholic beverages and make informed choices about alcohol consumption.

Finding balance is key when incorporating alcohol into a healthy lifestyle.
Feel free to contact me! Let's keep the conversation going
Facebook: https://www.facebook.com/LivingTheMacroLifeWithMasterCoachBrandye

Instagram: https://www.instagram.com/mastercoachbrandye/

Website: www.bodybc.fit

Email: [email protected]

To receive a discount on your Lumen device, visit:
www.lumen.me
Discount code: BodyBC
...more
29min
June 16, 2024Episode 13: Choose Your Hard
Summary
In this episode, Brandye puts on her life coaching had and discusses the concept of choosing your hard and reframing our mindset. She emphasizes that life will always be hard, but we have the power to choose which hard we want to face. Brandye uses the example of obesity and highlights the negative impact it has on individuals, including increased costs, comorbidities, and the association with various diseases. She encourages listeners to consider the hard choices that will move them towards their goals and improve their health. Brandye concludes by reminding listeners to choose their hard wisely and create habits that support their well-being.
Keywords:
mindset, choosing your hard, obesity, comorbidities, health goals, habits
Takeaways
Life will always be hard, but we have the power to choose which hard we want to face.

Obesity is a chronic and progressive disease that is associated with increased costs, comorbidities, and various diseases.

Making hard choices that align with our health goals can lead to improvements in our overall well-being.

Creating habits that support our well-being can make the hard choices easier over time.
Contact information:
Facebook: https://www.facebook.com/LivingTheMacroLifeWithMasterCoachBrandye

Instagram: https://www.instagram.com/mastercoachbrandye/

Website: www.bodybc.fit

Email: [email protected]

To receive a discount on your Lumen device, visit:
www.lumen.me
Discount code: BodyBC
...more
15min
June 02, 2024Episode 12: KNOWLEDGE is the only Magic you need
Summary:
In this episode, Brandye discusses the problems with magic weight loss systems and offers alternative solutions. She highlights that fat loss is not easy, but it can be understood and strategized. She emphasizes the importance of choosing a healthier lifestyle and committing to daily activity. Brandye also advises against relying on magic systems and instead encourages listeners to educate themselves and seek guidance from qualified professionals. She warns about the dangers of crash diets and the cherry-picking of scientific evidence. Lastly, she questions the true intentions behind sharing these systems and emphasizes the importance of caring for others' well-being.
Keywords:
fitness, nutrition, macros, metabolism, weight loss, fat loss, magic systems, commitment, healthier lifestyle, activity, education, qualified professionals, crash diets, scientific evidence, caring
Takeaways:
Fat loss is not easy, but it can be understood and strategized.

Choosing a healthier lifestyle and committing to daily activity is key.

Educate yourself and seek guidance from qualified professionals.

Beware of crash diets and cherry-picked scientific evidence.

Question the true intentions behind sharing magic weight loss systems.
Contact me with questions, comments or suggestions of topics YOU want discussed!
Facebook: https://www.facebook.com/LivingTheMacroLifeWithMasterCoachBrandye

Instagram: https://www.instagram.com/mastercoachbrandye/

Website: www.bodybc.fit

Email: [email protected]

To receive a discount on your Lumen device, visit:
www.lumen.me
Discount code: BodyBC
...more
29min
May 25, 2024 Episode 11: Leave the Magic for the Stage
In this episode, Brandye discusses the great magic system debate and the allure of products that promise quick and easy results for weight loss and better health. She highlights the problems with these systems, including the misconception that fat loss is easy, the lack of a clear definition of better health, the limitations of instruction booklets, the misleading scientific claims, the financial implications of these systems, and the potential harm of low-calorie shake systems. Brandye encourages listeners to seek guidance from professionals and make informed decisions about their health goals.
Keywords:
magic systems, fat loss, weight loss, better health, low-calorie shake systems, whole foods, professionals, monetary compensation
Takeaways:
Fat loss is a complex process and is not easy or quick.
Weight loss does not necessarily mean fat loss.
Low-calorie shake systems can be detrimental to metabolism and digestive health.
Eating whole foods is a better approach to achieving better health.
Seek guidance from professionals and be cautious of systems that offer monetary compensation for sharing their products.
The Importance of Eating Whole Foods
Understanding the Complexity of Fat Loss
"Leave the Magic for the Magicians"
"If they really were magical, we wouldn't be in the situation that we are as humans all over the globe."
"Fat loss is the number one most unnatural process for the body."
Contact information:
Facebook: https://www.facebook.com/LivingTheMacroLifeWithMasterCoachBrandye

Instagram: https://www.instagram.com/mastercoachbrandye/

Website: www.bodybc.fit

Email: [email protected]

To receive a discount on your Lumen device, visit:
www.lumen.me
Discount code: BodyBC
...more
36min
May 18, 2024 Episode 10: Been there, done that ... ARE YOU SURE?
Summary:
In this episode, Brandye addresses common misconceptions and challenges related to tracking macros. She discusses the difference between carb cycling and tracking macros, the limitations of apps and machines in calculating macros, the importance of finding a knowledgeable coach, the need for consistency and lifestyle changes, and the role of patience and trust in the process. Brandye emphasizes the importance of tracking accurately, making adjustments as needed, and understanding that results take time.
Keywords:
macros, tracking, carb cycling, apps, machines, coaching, consistency, lifestyle changes, patience, trust
Takeaways:
Carb cycling is not the same as tracking macros
Apps and machines use pre-programmed formulas that may not be accurate for everyone
Finding a knowledgeable and experienced coach is crucial for success
Consistency and lifestyle changes are key to achieving and maintaining results
Results take time and require patience and trust in the process
Reach out to connect with any questions or topics you would like to discuss!
Facebook: https://www.facebook.com/LivingTheMacroLifeWithMasterCoachBrandye
Instagram: https://www.instagram.com/mastercoachbrandye/
Website: www.bodybc.fit
Email: [email protected]

To receive a discount on your Lumen device, visit:
www.lumen.me
Discount code: BodyBC
For great, anti-aging skin care, visit:
www.glo24k.com
Use discount code BodyBC for a big savings
...more
30min
May 06, 2024Episode 9: Celebrating the Celebrations
Summary:
In this episode, Brandye discusses how to stay on track with your health and fitness goals during celebrations and special events. She emphasizes that food is not the enemy and that it's okay to indulge in moderation. Brandye provides tips on how to prepare for celebrations, such as planning ahead, asking about the menu in advance, and bringing your own dish if needed. She also suggests focusing on proteins, limiting alcohol intake, and making adjustments if the food plans change. Brandye reminds listeners that celebrations are about the people and the event, not just the food, and that staying on track is important for long-term success.
Keywords:
staying on track, health goals, celebrations, food, moderation, planning, menu, proteins, alcohol, adjustments, successTakeaways
Food is not the enemy and it's okay to indulge in moderation during celebrations.

Plan ahead for celebrations by asking about the menu in advance and bringing your own dish if needed.

Focus on proteins, limit alcohol intake, and make adjustments if the food plans change.

Remember that celebrations are about the people and the event, not just the food, and staying on track is important for long-term success.
How to connect:
Facebook: https://www.facebook.com/LivingTheMacroLifeWithMasterCoachBrandye

Instagram: https://www.instagram.com/mastercoachbrandye/

Website: www.bodybc.fit

Email: [email protected]
...more
18min

FAQs about Living the Macro Life:

How many episodes does Living the Macro Life have?

The podcast currently has 28 episodes available.