Laurin Conlin ---

We dive into topics such as bodyweight settling points, coaching beyond food and exercise, the difference between macro calculators vs. nutrition coaches, "flexible restraint," tracking macros, body intelligence - and that's just the beginning.  Press play for the rest!

"I want everybody’s average behavioral patterns to be so so good that if they do have something happening in the near future, that all they have to do is dial in their skill set a little more intensely to tighten themselves up to feel even more confident when that event occurs." -Aram Grigorian

Aram shares easily digestible snippets of nutrition & exercise science on his instagram account, 4weeks2thebeach, in a way that makes you think... why the hell wouldn't I want to live, eat and perform my best?

Give him a follow then take a listen to get to know the man behind the words.

We asked Personal Trainer, Jeff Warrington, of The Wapak Athletic Club to discuss the top 10 Lies You Need to Stop Telling Yourself:

Did this episode resonate with you but not sure where to start?  Send us a message to discuss... or just rip the bandaid and SIGN-UP for 1:1 nutrition coaching!

WE'VE BEEN THERE TOO!  Which is why we are talking about this.  Before diving into what your "new" New Years Resolution weight loss is going to be, start with....

1. What hasn't worked?

2. Why hasn't it worked?

3. Then, create your game plan WITH A REALISTIC TIMELINE this year.

How?

1. Take a self audit by tracking out of curiosity.

2. Pick ONE thing to improve.

3. Continue to do this until your goals have been met.

If you find yourself "falling off the wagon" before you're done with your self audit or applying that ONE thing you wanted to improve on...

*insert coaching*

Join The Movement

We brought in Andrew and Jessica Kose to discuss how to navigate dieting, and competing, with your spouse.

The biggest takeaway?  Communication.  As in any relationship (romantic, coaching, self, parenting), communication is key!

Take a listen to hear how having the support of, or being the support to, your partner can help facilitate long term dieting success.

Oh and the second takeaway... a good sense of humor!  Make sure to give them a follow on instagram to continue to laugh and learn about Flexible Dieting!

If the process works and suddenly it doesn't... it's likely not the process, it's the application of the process.

We invited West Virginia's Diet Doc Nutrition Consultant (and future Diet Doc Fit Lab Coach), Tiffany Staggs ([email protected]), to explain how to track all the licks, sips and nibbles.  Although she is a chemist, her true passion is changing lives.  She encourages her clients to make healthy changes via the "minimum effective dose" towards their health and body composition goals.  Tracking macros has served her clients well, so if that process seems to come to a halt, she explores the application of tracking.  Take a listen to learn how to fine tune the skill of macro tracking.

If you've found yourself in a yo-yo cycle of lose 2lbs, gain 2lbs, lose 3lbs, gain 3lbs, lose 5lbs, gain 5lbs... then this is the episode for you!  We take a look at how you can optimize tapping into body fat stores through the concept of Metabolic Positioning with the founder of The Diet Doc, Dr. Joe Klemczewski, PhD.

The first thing your body will use for energy is carbs in the following order:

1- Blood sugar (sugar in your blood from the food you consume)

2- Carbohydrate stored (glycogen) in your liver

3- Carbohydrate stored (glycogen) in your muscle (used primarily when you exercise)

4- Body fat

As that blood sugar declines, your body will then tap into any stored carbs from your liver (or muscles when exercising).  When you are in a fat loss phase, you're not storing much when you do eat, so #2 and #3 are virtually depleted.  In that case, your body will then tap into body fat to be used for energy.  When you eat again, you go back to #1.  

The longer you go between meals, the more fat you can burn.  However, go too long and you risk overeating!  When you consume a higher amount of food, you may see your bodyweight increase a couple of pounds. That is because you stored carbs (glycogen) in your liver, and with every gram of carbohydrate you store, you store 3x that in water weight. This is not a bad thing!  Your body is just doing what bodies do! 

During a fat loss phase, your bodyweight will likely take a few days to come back down to where it was before the meal which then positions you to continue to burn through body fat.

If you are in the process of reverse dieting towards maintenance, you will likely find the scale jumping in the beginning as we are gradually, and purposefully, refilling glycogen stores... which again, yields water retention (not body fat).  When eating at a maintenance level of calories, refilling storages is a good thing and it's why you will experience more energy than when it a calorie deficit.

At The Diet Doc Movement --- we are equal parts macros, muscles & mindfulness.  

So, it's no surprise we joined forces with fellow 'Meathead Hippie', Rebecca Manger, the owner of one of our TDDM affiliate gyms, The Wapak Athletic Club.  She's watched her fitness philosophy evolve over her 20 year career in the industry to incorporate not just muscles... but mindfulness!

In this episode we chat about how change needs to start in the mental body before it makes its way to the physical body.

Have you only used tracking [macros and/or calories] to lose weight?  Did you know that all diets regardless of their purpose around body composition are made up of macronutrients?  Have you ever tried to just eat?

These are a few reasons why we have invited RN and [future] Nutritional Therapy Practitioner, Kelly Wright, to today's episode!  As a Health Mindset Coach she's got great insight into how a shift in mindset around tracking can actually improve your relationship with food.

Give Kelly a follow on instagram to keep learning and developing your relationship around tracking macros.

Have you found yourself saying you "don't have time" or "it's too expensive" to join the gym or better your eating habits?

It's time for you to flip the script and ask yourself...

"How much am I willing to invest in my health?"

In this episode Alexa & Meredith dive in to how they create a financial, time and energy budget for the things that better their health... which is the ONE thing they need in order to accomplish non-health-related goals!

Stick around until the end for a tool to use to see if your priorities around your time and money are in alignment with the goals you are after.