The Macro Perspective

(0:00) Introduction Special guest Katrina Davidson (IG: tegans_troops), nutrition client, Cystic Fibrosis mom, and all around hard worker 

(2:02) Katrina’s journey to nutritional coaching 

(5:44) Working through a restrictive diet mindset 

(8:06) Making coaching work for everyday life 

(13:12) What advice helped you the most: Fail to plan, plan to fail 

(18:04) Changes that coaching helped you make to your diet/lifestyle 

(20:20) Challenges/obstacles that you found when first starting out 

(24:13)  Biggest wins from coaching/nutritional changes 

(28:27)  How this coaching experience different from others 

(39:38)  Long term practices of a coaching client 

(41:14)  Advice to future coaching clients  

Referenced in the pod  

(42:35)  “Ego is the Enemy” Ryan Holiday https://a.co/d/cyGLsGf

(0:00) Introduction : How Little Things Can Add Up 

(1:02) Being Pre-emptive: Setting yourself up with the things needed to reach your goals  

(4:56) Compound Effect  (The snowball effect of small habits multiplying).  

(14:53) Consciously add in NEAT  (Non-exercise activity thermogenesis) throughout the day (park further away, stand a little bit longer, etc) 

(17:01) Identify bad habits and make moves to nullify them 

(24:09) Learn to take proper rest days 26:01 Using breath-work for resetting your body 

(29:59) Physical preparedness (massages, PT) 

(37:53) Product of the Week: Monkeyfeet 

(42:37) Content of the Week:  “Why We Sleep: Unlocking the Power of Sleep and Dreams” Matthew Walker, PhD 

(48:56) Icon of the Week: Lionel Messi  

Referenced in podcast

(4:56) “The Compound Effect”  Darren Hardy  https://a.co/d/fQEugI8 

(22:08) “Precision Nutrition” John Berardi https://www.johnberardi.com/

(28:51) David Thurin “The Flexy Guy” https://tinyurl.com/ymfe9v7 

(34:40) “Atomic Habits” James Clear https://a.co/d/5brCPQk 

(34:51) “The Power of Habit” Charles Duhigg https://a.co/d/7PIPqQD 

(37:53) Product of the Week: Monkeyfeet  https://tinyurl.com/2p8e94jp

(42:37) Content of the Week:  “Why We Sleep: Unlocking the Power of Sleep and Dreams” Matthew Walker, PhD  https://a.co/d/akJ0AlA 

(48:56) Icon of the Week: Lionel Messi  https://tinyurl.com/57p249sj

0:00 Introduction 

(1:00) Number 1s (Top Sirloin & Ground Beef) 

(3:14) Number 2s (Eggs & Bison) 

(6:07) Number 3s (Sourdough & Sweet Potato) 

(9:34) Number 4s (Non-Fat Greek Yogurt & Spring Mix) 

(11:06) Number 5s (Isolate Protein & Kombucha) 

(15:20) Number 6s (Berries & Garlic) 

(19:29) Number 7s (Sardines & Egg Whites) 

(22:53) Number 8s (Cranberry Juice & RTD Proteins)

(26:16) Number 9s (Oranges & Quest Chips) 

(29:11) Number 10s (Rice & Olive Oil) 

(36:57) Honorable Mention Items 

(42:54) Supplementation 

(55:17) Product of the Week: Foldable Food Scale 

(1:00:30) Article of the Week: Weight Loss & Competition Weight in UFC 

(1:10:11) Person of the Week: Chris Hemsworth   

Referenced in podcast  

(13:50) Shawn Stevenson “Eat Smarter: Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life”  

(22:59) Protein suggestion: Fairlife Nutrition Plan High Protein Shake

(26:16) Quest Protein Chips

(37:27) Walden Farms Syrups, DIps, and Sauces (https://tinyurl.com/2p88rhak)  

(39:29) Kinder Seasonings (https://kinders.com/) 

(41:01) Cleveland Kitchen Sauerkraut, Dressings, Pickles, Kimchi (https://www.clevelandkitchen.com/)  

(55:17) Product of the Week: TriScale™ Digital Kitchen Scales (https://tinyurl.com/5cbmmbka) 

(1:00:30) Article of the Week: Weight Loss & Competition Weight in UFC by Corey A Peacock, et al.   (https://www.mdpi.com/2411-5142/7/4/115)

ATTN:

(0:00) Introduction 

(1:08) What does “Getting Back on the Horse” mean and how do we prepare for a comeback 

(3:48) Pre-emptive work (How planning ahead and defining what success looks like, especially during the holiday season.)  

(11:35) Don’t make the horse too tall: Start realistically  13:22 Be flexible (It’s about sticking to a plan overtime that is constantly adapting)  

(15:45) If nothing changes, then nothing will change  

(17:21) Start now, don’t wait (Put systems in place and be established when things get chaotic)  

(22:42) Acknowledge the change you are wishing to make by writing out goals (Vision board)  

(24:22) Law of Attraction (I am, not I’m not)  

(26:31) Execution: Goal must be SMART (specific, measurable, attainable, realistic, time bound).  Subtracting bad habits vs. adding good habits 

(30:45) Events vs. outings (Making plans ahead in order to stay successful, but also stay present)  

(33:48) Tips to stay on horse: don’t let a night out snowball into a month off  

(39:33) Product of the Week: Withings Body Comp  

(48:10) Helpful Apps: Health on iPhone and Withings HealthMate  

(53:19) Content of the Week.  “Woman, 28, Suddenly Drops Dead While Working Out At The Gym” written by Tiffany Lo, accessed from Daily Star on Dec 17, 2022  

(1:05:05) Icon of the Week: Henry Cavill   

Referenced in the Podcast 

Product of the Week https://www.withings.com/us/en/scalesApp: Withings HealthMate 

Content of the Week https://www.dailystar.co.uk/news/world-news/woman-28-suddenly-drops-dead-28684750

Icon of the Week: Henry Cavill (https://tinyurl.com/yc3x7kt5)

(00:00) Introduction of Seamus and Marcos, coaching philosophies

(6:19)  Gym culture, cliques,  and how they can affect mindset, good and bad

(11:03) Seamus and Marcos reflect on the past year, how growth has come about…including how Covid was a mixed bag in terms of changes in their world

(15:08) Coachability and accountability

(18:00) Segue to Meal Prep on a Budget: How family fits into food prep, statistics on food prep advantages, food prep math, tips on how to make food work for your budget and your goals, the benefits of cooking to saving money and hitting your macros

(42:43) Product of the Week: Whoop: Tracking body feedback (stress, sleep, movement, recovery)  Pros and cons of measuring all this

(51:54) Article of the Week: "You Don't Eat This" Ewan Gennery on Goal.com, 10/10/2022

(59:05) Icon of the Week: Michelle Yeoh, and how martial arts can be of benefit to the body

(1:09:00) Closing thoughts on food prep and goals for the pod cast

Product of the Week Link: https://www.whoop.com/

Article of the Week Link:  https://tinyurl.com/3f4pbxf8

About the Pod:

The Macro Perspective  is a podcast dedicated to all things health and fitness...whether it be fitness, nutrition, sex, success, and more. Join us for daily recipes, life hacks, workouts, and fascinating interviews with people who are doing big things.  You can find us here on Spotify, along with ⁠YouTube⁠, and Instagram ⁠@themacropod. ⁠

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