Hello Team, 

Today we explore the topic of food quality.

Now that we have covered energy balance and macronutrients, we have more context to talk about the quality of the foods that we eat. 

One of the big points of discussion in this one will be the idea of quality of the overall patterns of eating and not just the quality of a single food.

I'll let you listen to hear the full story!

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-LPCB 👊

Team! 

This is episode 3 of our nutrition fundamentals series. Today we are talking about Macros. 

Protein, carbohydrates and fat. 

I discuss:
-what they are
-what they do
-why you need them
-how much you should eat 
-and more 

We also go over real life example as I build out someone's macros on the podcast to give you an idea as to how to put it together for yourself. 

Enjoy the show 👊

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-LPCB 👊

In this episode, we talk about the base of the pyramid. The most important and most impactful variable: Energy Balance.

Here are a few links if you want to dig a little deeper:

[ISSN] Position stand - diets and body composition:
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y

[Sigma Nutrition] Relative Energy Deficiency in Sports:
https://sigmanutrition.com/reds/

[Precision Nutrition]  Hand Portion Guide:
https://www.precisionnutrition.com/calorie-control-guide-infographic

Tracking Tools
MFP: https://www.myfitnesspal.com/pl
Chronometer: https://cronometer.com/

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-LPCB 👊

In this episode, I introduce the concept of the nutrition hierarchy. 

This is episode 1/6 of a series I will be doing on nutrition fundamentals. By the end of the series, you'll have a pretty good understanding of to organize your nutrition habits in a way that is coherent with your goals. 

You'll also be better equipped to filter the information you see online.

Enjoy the series people!

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-LPCB 👊

This is an episode about the boring, not Instagram worthy training that we all need for maximum fitness and performance gains.

If you think you are doing easy training...you probably aren't (I'm pretty confident about this)

In this episode, I talk about :

1. what "easy" actually means
2. how does it correlate to our physiology
3. the types of adaptations you get from training easy
4. low tech ways to figure out the right training zone
5. how to incorporate into your training program

No matter what your goals are, trust me you shouldn't overlook this one! 

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-LPCB 👊

Understanding energy balance is an important part of nutrition. Energy balance = calories in - calorie out. In this episode, I break down the different components of "calories out" which we can also call Total Daily Energy Expenditure (TDEE). I talk about the different components of TDEE and give you both fun facts and practical information to apply to your nutrition and lifestyle practice. Enjoy

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-LPCB 👊

Should you track your steps? Everyone seems to be doing it... In this episode, I break discuss the benefits of associated with walking and look at a pretty robust set of evidence suggesting that walking can help you live longer. Enjoy!

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-LPCB 👊

From coaching people in the sport of running to finally engaging in the sport myself, I share 10 valuable lessons about how to train properly for running.

IMO, if all you knew about running was these 10 lessons, you'd have a pretty good framework to be successful at the sport.

If you enjoyed this episode and want to more stuff from me, sign up to my newsletter, it goes out every Sunday: https://lpcb.kit.com/newsletter


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-LPCB 👊