Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

In this episode, we’re going to get right back into it. Glucose disposal agents (0:40) are the last health supplement we want to talk about. They’re often marketed as the supplement that will help push those extra carbs (i.e. that you consume from say a “cheat meal”) to the right places. However, what we’re finding is that there is little to no effect of this for the average/healthy individual. While you’re listening, keep in mind that nothing you take will fix everything; it’s an all encompassing approach.

Moving on, we talk about our top two recommended performance supplements (5:42). The first is creatine monohydrate, which will help improve your performance in the gym. You have the option to take 20g per day for a week, then just 5g daily afterwards or start with 5g a day and take that consistently - both will lead to the same results. Continue listening if you want a more in depth explanation. Next, we have caffeine (19:11). Caffeine can help improve your cognitive performance, strength output, and overall workload capacity. Because each individual has different tolerance levels, you’ll have to find the dosage that works best for you. You also want to keep in mind that caffeine does have a half life of about 8 hours, as well as the easy possibility of taking in too much and overdosing on it (23:05).

To finish out this episode, we discuss citrulline malate (28:24) - a supplement that isn’t backed by science but is used by most individuals to help get a “pump.” Lastly, we touch on beta alanine (33:07). For those of you that are familiar with this one, it makes you feel tingly and like you’re skin is crawling. We explain both of these in more detail in the episode, so be sure to listen until the end.

• Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel’s Instagram - https://www.instagram.com/mblacutt/
• Miguel’s website - https://miguelblacutt.com
• Miguel’s coaching - http://revivestronger.com/online-coaching/

 Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/ 

In this episode, we talk about supplements. We start off by explaining what supplements are and how they’re regulated (1:23). Keep in mind that there are a lot of false claims floating around.

In regards to what health supplements we’d recommend, a fish oil (7:12) is at the top of our list followed by Vitamin D3 (13:33), then a multivitamin (20:37). With all of this talk around what’s necessary, we wanted to explain whether or not it’s possible to overdose on a supplement (18:13) and which supplements you want to be careful not to take too much of.

These next two recommendations are going to be geared towards vegan athletes (23:56) - Vitamin D12, which can have an effect on your mood, and iron since it is mainly found in meats. Lastly, we discuss the ever-growing popularity of green supplements (25:37) and whether they a necessity or not.

To wrap part one of this two part episode up, we talk about the placebo effect (28:53). What this means is that if there’s no research backing a certain supplement but it made you feel better, that feeling was not an effect of the supplement itself.

Fish oil recommendations

• Costco Fish Oil https://www.costco.com/Kirkland-Signature-Fish-Oil-1000-mg.%2c-400-Softgels.product.11072245.html
• ALLMAX Nutrition https://www.allmaxnutrition.com/products-type/omega-3/
• PEScience Omega 3+ https://pescience.com/products/omega-3

Multivitamin recommendations

• Centrum https://www.centrum.com/centrum-adults
• Kirkland https://www.costco.com/Kirkland-Signature-Daily-Multi%2C-500-Tablets.product.11491625.html

Multivitamin recommendations

• Kirkland https://www.amazon.com/Kirkland-Signature-Vitamin-1000-Tablets/dp/B072FSTWC9/ref=sr_1_1?hvadid=224059489338&hvdev=c&hvlocphy=9028321&hvnetw=g&hvpos=1t1&hvqmt=b&hvrand=12137960692522913491&hvtargid=kwd-328039096307&keywords=kirkland+vitamin+d3+1000+iu&qid=1550445105&refinements=p_89%3AKirkland+Signature&rnid=2528832011&s=gateway&sr=8-1&tag=googhydr-20
• Jamieson https://www.jamiesonvitamins.com/products/vitamin-d-1-000-iu-1
• Now Foods https://www.nowfoods.com/supplements/vitamin-d-3-1000-iu-softgels
• Solgar https://www.amazon.com/Solgar-Vitamin-Cholecalciferol-Vegetable-Capsules/dp/B0037U85OS/ref=sr_1_4?hvadid=214334601967&hvdev=c&hvlocphy=9028321&hvnetw=g&hvpos=1t1&hvqmt=e&hvrand=15555087998866026245&hvtargid=kwd-328785787345&keywords=solgar+-+vitamin+d3&qid=1550445353&s=hpc&sr=1-4&tag=googhydr-20
• Webber Naturals https://webbernaturals.com/en-ca/product/vitamin-d3/

• Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel’s Instagram - https://www.instagram.com/mblacutt/
• Miguel’s website - https://miguelblacutt.com
• Miguel’s coaching - http://revivestronger.com/online-coaching/

Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

• Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel’s Instagram - https://www.instagram.com/mblacutt/
• Miguel’s website - https://miguelblacutt.com
• Miguel’s coaching - http://revivestronger.com/online-coaching/

In this episode, we continue with our conversation on meal timing and building the perfect eating schedule for you. We start off by going into detail about the study of the guy who fasted for 379 days (0:30), as well as explain why Intermittent Fasting works for some individuals but is a “bandaid” for others (3:50). As you listen, you’ll understand why it’s so important to get to the root of why you are choosing to intermittent fast and the impact it can potentially have on your day-to-day life. We then go into a discussion of overweight, more so obese, individuals and the difference in their hormone levels (9:39).

To further our level of understanding around meal timing, we talk about protein distribution (13:57) and how it can help maximize muscle growth. There was a previous study done by Murphy (15:19) that compared a balanced protein diet, of 3 meals with 30g of protein each, to a standard “western diet.” The finding was that those individuals who ate more of a balanced diet of frequent protein feedings had greater protein synthesis than the latter. So ideally, 4 meals per day about 3-5 hours apart can help you increase muscle growth.

We then dive into the benefits and timing of both pre and post workout meals (17:37) since we all want to make sure we make the most out of our training sessions. Lastly, we explain what happens if you “break your fast” (19:15) with say - coffee and a little bit of creamer. Then to wrap things up for this two part episode, we touch on what we call “starvation mode” and metabolic adaptation (12:02).

Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

• Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel’s Instagram - https://www.instagram.com/mblacutt/
• Miguel’s website - https://miguelblacutt.com
• Miguel’s coaching - http://revivestronger.com/online-coaching/

In this episode we talk about everything around meal timing. From “Intermittent Fasting” to eating 6 times a day to understanding what’s happening at physiological level and how can you modify it to put yourself in the best position to succeed. We first cover the definition of meal timing (3:05) on both a daily and weekly basis. After discussing the basics, we go into the biggest debate of macro-nutrient timing (3:57) and how you can focus on meal timing in respect to your metabolism, as well as how it can be used to gain muscle mass (4:38).

Moving on, we explain macro timing (5:00), what’s happening from a caloric stand point, and arguments around the different eating windows. Alongside that discussion, we help further your understanding of the thermic effect of food (6:27). This leads us to answering the question of “is there a benefit to eating 6 times a day so your body can turn into a metabolic thermis?”

Once we’ve answered and explained our thoughts on that debate, we talk about what Intermittent Fasting really is (8:35) and if it’s really a “diet” or not. Additionally, we go into depth on whether breakfast really is the most important meal of the day (11:13) because we’ve all heard that before!

Lastly, we talk about the two hormones that help regulate our hunger levels (14:05) because this will truly help you understand what’s going on with your body. And to wrap up this episode, we circle back around to Intermittent Fasting and autophagy (21:06).

Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

• Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel’s Instagram - https://www.instagram.com/mblacutt/
• Miguel’s website - https://miguelblacutt.com
• Miguel’s coaching - http://revivestronger.com/online-coaching/

In this episode, we pick up where we left off in part one and dive right into GMO’s (0:35). Since the beginning, we’ve been genetically modifying our food. The only difference now is that we can be more selective by picking and choosing those genes. As for those arguments against GMOs, research has proven that it’s safe to say that there is no harmful impact of GMOs on human health (3:12). There are studies out there that have taken a sample of individuals who shop GMO vs. those that do not (4:08), which have resulted in the findings that there is no real benefit to not eating GMO (6:23).

Moving forward, we discuss the vegan diet, which has been deemed as “superior” to all other diets (7:02). Whether you’re a vegan or not, we take a deeper dive into what few things should be taken into consideration in regards to food choices (11:05). Last but not least, we touch on following If It Fits Your Macros (IIFYM) and eating highly processed foods (17:40), as well as explain the study behind the Twinkie diet (18:05) to tie it all together.

Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

• Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel’s Instagram - https://www.instagram.com/mblacutt/
• Miguel’s website - https://miguelblacutt.com
• Miguel’s coaching - http://revivestronger.com/online-coaching/

Time stamps:

• 1:33 - What is insulin?  
• 2:00 - Chronically high glucose levels vs. acute glucose levels
• 3:59 - The role of insulin
• 4:41 - Mother to insulin analogy
• 9:07 - Insulin resistance
• 9:44 - The cause of Type 2 Diabetes
• 11:11 - Your body’s creation of new “storage” areas
• 12:20 - The weight regain problem
• 13:42 - Two models of obesity and weight gain
• 16:01 - Zach’s pros and cons of the Keto diet
• 20:05 - Miguel’s pros and cons of the Keto diet
• 23:40 - Keto and weight loss
• 26:49 - Choosing your carb sources wisely

Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

• Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel’s Instagram - https://www.instagram.com/mblacutt/
• Miguel’s website - https://miguelblacutt.com
• Miguel’s coaching - http://revivestronger.com/online-coaching/

Time stamps:

• 5:43 - What is Keto?
• 10:02 - Macro proportions for following a Keto approach
• 13:02 - Training levels and varying protein intake
• 16:21 - Is Keto high fat or low carb?
• 24:34 - Keto and intermittent fasting

Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

• Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel’s Instagram - https://www.instagram.com/mblacutt/
• Miguel’s website - https://miguelblacutt.com
• Miguel’s coaching - http://revivestronger.com/online-coaching/

In this episode we talk about what “healthy” really means. But before we begin, we need to explain what the definition of “healthy” is (5:03). Once we have this general understanding, we talk about those healthy foods, our hunger cues (6:29), and the benefits of eating more wholesome, minimally processed foods. We then take a deep dive into the difference between processed and unprocessed foods, as well as the different types of processed foods (13:15). It’s important to know that you cannot see foods as “good” or “bad” (15:08) but need to realize that the two have different goals. Additionally, when you hear people saying, “I don’t want to eat chemicals” (17:29), understand that this statement stems from a lack of understanding of basic chemistry. We won’t go into detail here but provide an example or two in the episode itself.

Moving forward, we have the the topic of organic (vs. non-organic) foods and which is better? First and foremost, we need to define what “better” actually means. Is it in regards to a food’s nutrient content or its beneficial impact on an individual’s health. Then to wrap things up, we explain what categorizes a certain food as organic.

Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

• Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel’s Instagram - https://www.instagram.com/mblacutt/
• Miguel’s website - https://miguelblacutt.com
• Miguel’s coaching - http://revivestronger.com/online-coaching/

Time stamps:

• 2:56 - What happens if you don’t track your macros or are simply eyeballing?
• 4:54 - How do I track accurately? Do I need a food scale?
• 5:04 - Food scale vs. measuring cups
• 9:08 - MyFitnessPal
  • 14:21 - The ratio
  • 16:45 - Link a graphic of cooked vs. raw meats
• • 10:40 - Tracking foods with food labels
  • 10:57 - Tracking foods (fresh fruits and veggies) without food labels
  • 12:27 - Tracking raw vs. cooked meats
  • 17:08 - What do you do if you scan a label and what you see isn’t what’s on the food label?
• 18:41 - Cooking and tracking food that you cook in bulk
• 22:45 - Tips and tricks for guesstimating your macros
• 24:33 - Under vs. over estimating depending on your goals
• 26:32 - Eating out and tracking your macros
• • Zach mentioned Caitlin’s (@themacroexperiment) “eating out” guide (http://www.themacroexperiment.com/blog/the-iifym-chain-restaurant-master-list)
• 30:45 - Tracking alcohol
• 36:01 - Feeling self conscious about tracking around family/friends

Links:

Show Notes/All Resources from Episode:

https://www.flexibledietinglifestyle.com/podcast-show-notes/

• Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/
• The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com
• Miguel’s Instagram - https://www.instagram.com/mblacutt/
• Miguel’s website - https://miguelblacutt.com
• Miguel’s coaching - http://revivestronger.com/online-coaching/

Time stamps:

• 2:25 - How do we figure out our calories? Recap from episode 2.
• 5:52 - How to figure out your calories
• • 10:08 - Female example
• 15:43 - Figuring out and setting your macros
• 27:28 - Less or more protein in a gaining phase