This Podcast Fits Your Macros

By This podcast fits your macrosHealth & Fitness Nutrition

This Podcast Fits Your Macros episodes

October 25, 2024Episode 42: Staying Focused During the Holidays, Navigating Candy Cravings & Conquering Halloween Temptations
In this episode Coach Caileen and Coach Ryan discuss strategies to navigate the holiday season without derailing fitness goals. They provide tips on avoiding temptations during Halloween and the rest of the holidays. Emphasizing the importance of macro tracking and maintaining healthy habits during a time filled with sugary treats.

Takeaways
Out of sight, out of mind for treats.
Macro tracking is essential during the holidays.
Store candy out of sight to reduce temptation.
It's okay to enjoy treats in moderation. You have to know yourself and your triggers.
The holiday season can lead to unhealthy habits if not managed.
Plan ahead for parties and prioritize which events matter most.
Balance is key; it's okay to indulge occasionally.
Be mindful of holiday drinks and their calorie content.
Every food choice should be evaluated against your goals.

Chapters

00:00 Introduction and Welcome
02:53 Macro Review: Cookie Butter Cereal
08:51 Temptations of Halloween Treats
11:05 Tips to Avoid Holiday Overindulgence
14:40 Navigating Temptations During Halloween
19:08 Strategies for Partying Without Losing Control
29:10 Maintaining Goals Amidst Holiday Indulgence
35 min
October 05, 2024Episode 41: Protein on the Go, Traveling Challenges, Protein Bars vs Candy Bars, & Other Protein Hacks
In this episode Coaches Caileen and Ryan discuss the importance of protein. They explore various grab-and-go protein sources, share tips for maintaining protein intake while traveling, and emphasize the need to ask for protein options at restaurants. The episode is filled with practical advice for listeners looking to optimize their protein consumption.

Takeaways
Protein is essential for all fitness goals.
Canned chicken is a convenient protein source.
Traveling doesn't have to derail your protein intake.
Protein bars can be misleading; check the macros.
Don't hesitate to ask restaurants for protein options.
String cheese is a great portable snack.
Cottage cheese is a fantastic source of casein protein.
Protein drinks can be a last resort, not a primary source.
Always have backup protein options when traveling.
You can find protein sources almost anywhere.

Chapters

00:00 - Introduction and Banter
01:12 - The Importance of Protein
10:57 - Grab-and-Go Protein Sources
15:08 - Traveling and Protein Challenges
22:05 - Creative Protein Solutions
29:00 - Protein at the Lake
36:08 - Protein Drinks and Supplements
44:04 - Asking for Protein at Restaurants
56 min
September 21, 2024Episode 40: Importance of Protein, Options for Vegans and Vegetarians, & the Pros and Cons of Protein Powders
In this episode, Coach Caileen and Coach Ry cover various protein sources and their pros and cons. They cover topics such as animal-based proteins, plant-based proteins, protein powders, protein bars, and dairy products. They emphasize the importance of choosing high-quality protein sources and avoiding processed and artificial options. They also discuss the impact of protein on gut health and the potential drawbacks of relying too heavily on protein supplements.

Key points:
Protein is essential for building muscle and staying satiated.
Organic, pasture-raised animal products are the ideal protein sources due to better quality and lower levels of omega-6 fatty acids.
Poultry like chicken and turkey are good alternatives to red meat.
Fish can be a healthy protein source, but sourcing and quality can be challenging. Choose high-quality fish and be cautious of low-quality or farm-raised fish
Consider the digestibility of red meat and explore alternatives like pork
For vegans and vegetarians, focus on whole food sources and be mindful of macronutrient balance
Processed meats like canned chicken and beef jerky can be convenient protein sources, but choose high-quality options
Be cautious of the ingredients in protein powders and protein bars and opt for high-quality choices
Consider the impact of protein on gut health and individual dietary needs
Avoid processed and artificial protein options
Personalize your protein intake based on your goals and preferences

Chapters

00:00 - Intro
07:58 - The Importance of Protein
11:28 - Optimal Protein Sources: Organic, Pasture-Raised Animals
16:14 - Considerations for Red Meat and Poultry
19:18 - Challenges and Considerations with Fish as a Protein Source
21:00 - Exploring Pork as an Alternative Protein Source
23:27 - Protein Options for Vegans and Vegetarians
36:16 - Convenience and Considerations of Processed Meats
47:04 - Greek Yogurt
52:36 - Protein Powders and Bars
56:08 - Fake Meats and Least Optimal Protein Sources
01:03:30 - Conclusion and Takeaways
1 hr 10 min
September 07, 2024Episode 39: Flexibility in Food During Prep, Fixing Gut Health to Reduce Cravings & the Importance of Reverse Diets
In this episode, Coach Caileen and Coach Ry are going over Caileen’s journey in bodybuilding, specifically her prep for competitions. They talk about the challenges and changes she has experienced over the years, including the importance of reverse dieting and the impact of gut health on cravings. They also touch on the flexibility of food choices during prep and the need for continuous learning and adaptation in the bodybuilding journey.

Key Points:
Reverse dieting is crucial after a competition to allow the body to recover and build muscle.
Gut health plays a significant role in cravings, and addressing imbalances can help reduce sugar cravings.
Each individual's bodybuilding journey is unique, and what works for one person may not work for another.
Continuous learning and adaptation are essential in the bodybuilding journey, as the body and goals change over time.
Flexibility in food choices during prep can vary depending on individual goals and preferences. Being an expert for others requires learning from different experiences and understanding what works for different individuals.
Lab testing can be valuable for identifying food sensitivities and making better food choices.
Honesty and open communication with your coach are essential for achieving optimal results in a prep.
A longer, more sustainable prep can help preserve muscle and lead to better overall results.
Finding a balance between fitness goals and other aspects of life is crucial for long-term success.

Chapters

00:00 - Introduction and Post-Workout Discussion
03:02 - Is It Worth the Macros: Cup of Noodles Campfire S'mores
11:09 - Caileen's Competition History and the Importance of Reverse Dieting
15:04 - Challenges Faced in Previous Preps and the Evolution of Caileen's Journey
20:09 - The Impact of Gut Health and Heavy Metal Detox on Caileen's Prep
22:29 - Flexibility in Food Choices and the Advancement of Caileen's Prep
25:15 - The Impact of Food Choices on Well-being
29:39 - The Value of Lab Testing for Food Sensitivities
36:15 - Honesty and Communication in Preps
41:41 - The Benefits of a Longer, Sustainable Prep
46:52 - Finding Balance in Fitness Goals and Life
55 min
August 17, 2024Episode 38: Finding the Right Training Intensity for Your Fitness Level
In this episode, Ryan and Caileen are talking training intensity levels for beginners, intermediate, and advanced. They emphasize the importance of finding the right balance of intensity to maximize progress without overdoing it.

For beginners, the focus is on creating a habit and starting with basic exercises, and building the habit of working out on a consistent basis.

Intermediate and advanced individuals should gradually increase the intensity and challenge themselves with heavier weights and more complex exercises. The hosts also highlight the importance of adapting to the stimulus and avoiding excessive soreness that may discourage consistency.
Key Points:
For beginners, focus on creating a habit and start with basic exercises
Gradually increase intensity and challenge yourself as you progress
Adapt to the stimulus and avoid excessive soreness
Consistency is key in achieving fitness goals Start with creating a habit and a basic routine in the beginning stages of fitness.
In the intermediate level, set clear goals and focus on increasing intensity through progressive overload.
At the advanced level, prioritize form checks, optimize other variables such as sleep and hydration, and be aware of potential risks.
Listen to your body and adjust intensity based on individual goals and capabilities.
Progress is the key indicator of success at any level of fitness.

Time Stamps:

00:00 - Intro
02:19 - Trying Oreo Mint Chip Flavor
16:14 - Training Intensity for Beginners
19:21 - Building a Habit: Starting with Basic Exercises
22:08 - Setting Goals and Increasing Intensity: The Intermediate Level
27:12 - Listening to Your Body and Adjusting Intensity
36:31 - Progress as the Key Indicator of Success
47 min
June 29, 2024Episode 37: Understanding Water Retention, Its Impact on the Body and 5 Ways to Prevent It
In this episode, Caileen and Ryan discuss various strategies to reduce water retention. They cover topics such as hydration levels, sodium intake, movement, compression wear, and dandelion root tea. They emphasize the importance of staying hydrated, being aware of sodium levels, staying active, and managing stress. They also mention that hormonal fluctuations can contribute to water retention in women. Overall, they provide 5 practical tips for managing and reducing water retention.

Key Points:
Water retention can be a sign of an underlying issue in the body and can cause discomfort.
Checking hydration levels is important, and drinking enough water can help reduce water retention.
Thirst is a good indicator of dehydration, and listening to your body's thirst signals is crucial.
The amount of water needed varies for each individual and can be influenced by factors such as activity level and dietary choices.
Being mindful of water intake throughout the day and making up for missed hydration can help manage water retention. Stay hydrated to reduce water retention
Be mindful of sodium intake and its impact on water retention
Stay active and incorporate movement to promote circulation and reduce water retention
Consider using compression wear to improve circulation
Dandelion root tea may help with water retention, but its taste may not be pleasant
Manage stress levels as it can contribute to water retention
Hormonal fluctuations can also cause water retention in women

Time Stamps:

00:00 - Intro
02:29 - Topic of the Day: Water Retention
03:19 - Macros Item: Sour Patch Oreos
09:14 - Understanding Water Retention and Its Impact on the Body
10:56 - The Importance of Hydration in Reducing Water Retention
12:09 - Listening to Your Body's Thirst Signals
12:58 - The Individualized Nature of Water Intake
14:29 - Managing Water Retention Through Consistent Hydration
16:09 - The Importance of Hydration
18:56 - The Role of Movement in Reducing Water Retention
19:16 - Using Compression Wear for Circulation
20:26 - Exploring Dandelion Root Tea for Water Retention
25:18 - Stress Management and Water Retention
29:03 - Hormonal Fluctuations and Water Retention
34:56 - Conclusion
37 min
June 08, 2024Episode 36: 6 Tips to Avoid Late Night Snacking
In this episode, Coach Caileen and Coach Ry are giving you tips on avoiding late-night snacking. They cover topics such as creating discipline, finding alternatives, going to bed earlier, recognizing patterns and triggers, brushing teeth after eating, and maintaining a sustainable diet. They emphasize the importance of finding what works for each individual and implementing one or more of these strategies to curb nighttime eating habits.

Key Points:
Stop eating after dinner to avoid late-night snacking.
Go for a 10-minute walk after dinner to aid digestion and reduce cravings.
Keep tempting foods out of sight to reduce the temptation to snack.
Find alternative activities to distract from snacking, such as exercise or hobbies.
Practice mindful eating and listen to your body's hunger and fullness cues.
Create a nighttime routine that doesn't involve food to break the habit of late-night snacking. Create discipline and stick to a plan to avoid nighttime eating
Find alternatives to satisfy cravings and replace unhealthy habits
Go to bed earlier to avoid late-night snacking
Recognize patterns and triggers that lead to nighttime eating and find ways to avoid or replace them
Brushing teeth after eating can signal the brain that eating is done for the day
Maintain a sustainable diet that allows for flexibility and enjoyment of food

Time Stamps:

00:00 - Introduction and Setting the Stage
08:11 - The Power of Stopping Eating After Dinner
11:54 - Going for a 10-Minute Walk After Dinner
19:53 - Alternative Activities to Distract from Snacking
22:13 - Creating Discipline to Avoid Nighttime Eating
24:21 - Finding Alternatives to Satisfy Cravings
26:36 - Going to Bed Earlier to Curb Late-Night Snacking
33:34 - Recognizing Patterns and Triggers
36:15 - Brushing Teeth as a Signal to Stop Eating
39:32 - Maintaining a Sustainable Diet
45 min
May 17, 2024Episode 35: More Tips to Stay on Track When Eating Out
In this episode, Coach Caileen and Coach Ry are diving even deeper into how to stay on track while eating at restaurants. They discuss different types of restaurants and how to make healthier choices when dining out. They cover topics such as fast food, buffets, coffee shops, and Indian food. They provide tips on navigating menus, choosing healthier options, and managing portion sizes. They also emphasize the importance of planning ahead and being mindful of your goals when eating out.

Key points:
Make healthier choices at chain restaurants by opting for grilled chicken or fish and choosing roasted veggies as a side.
Practice portion control and track your food to stay on track while eating out.
When eating at movie theaters, choose a small portion of popcorn and track it to stay within your goals.
Avoid high-calorie options like nacho cheese and giant pretzels at movie theaters.
Bring your own snacks or water to movie theaters if you prefer to stay on track with your nutrition. When dining at fast food restaurants, opt for grilled options, avoid breaded meats, and customize your order to reduce added fats and sugars.
At buffets, focus on protein-rich foods, fill up on vegetables, and be mindful of portion sizes to avoid overeating.
When eating at coffee shops, choose protein-rich options like egg bites or oatmeal, and be cautious of added sugars in drinks and pastries.
When dining at Indian restaurants, opt for lean protein options like tandoori chicken and be mindful of portion sizes and added fats in sauces.
Planning ahead, being mindful of your goals, and making smart choices can help you enjoy dining out while still staying on track with your health and fitness goals.
Time Stamps:
00:00 - Introduction and Podcast Schedule
07:40 - Staying on Track at Chain Restaurants
15:54 - Making Smart Choices at Movie Theaters
25:32 - Fast Food Restaurants
29:28 - Calories on the Menu
31:55 - Coffee Shops and Eggs
36:04 -Buffets and Sodium
40:32 - Indian Food and Customization
47:31 - Planning Ahead and Smart Choices
54 min
April 26, 2024Episode 34: How Strict Should You Be When Tracking Macros?
Coach Caileen and Coach Ry discuss the importance of tracking your food accurately. They cover everything from tracking greens, and the difference between cooked and uncooked measurements, to the impact of processed foods on progress, and the challenges of eating out at restaurants. They emphasize the need to prioritize goals and make choices that align with those goals.

Key Points:
Track condiments, sauces, oils, and sneaky snacks to accurately count your macros.
Don't neglect tracking greens and vegetables, as they do contribute to your overall calorie intake.
Not tracking these items can hinder progress and prevent you from achieving optimal results.
Being strict with tracking is essential for reaching your goals and staying on track. Tracking greens is important for overall health and progress towards nutrition goals.
Understanding the difference between cooked and uncooked measurements can help with accurate tracking.
Processed foods can hinder progress and should be minimized or avoided.
Eating out at restaurants can be challenging, and it's important to prioritize goals and make choices that align with those goals.
Tools like food scales and portable microwaves can be helpful for tracking and staying on track.

Time Stamps:

00:00 - Introduction and Technical Difficulties
12:06 - Chapter 1: Don't Forget to Track Condiments and Sneaky Snacks
28:12 - The Importance of Tracking Greens
38:56 - Challenges of Eating Out at Restaurants
45:45 - Prioritizing Goals and Making Choices
56:54 - Tools for Tracking and Staying on Track
59 min
April 13, 2024Episode 33: 5 EASY Ways to Get More Protein in Your Diet
In this episode, Coach Caileen and Coach Ry discuss five ways to get more protein into your diet. They emphasize the importance of increasing portion sizes of protein, especially at dinner, and suggest creative ways to add protein to breakfast. They also stress the need for pre-planning meals to ensure protein goals are met and share the benefits of sneaky protein sources.

Key Points:
Increase portion sizes of protein to boost protein intake
Include a good amount of protein in breakfast to start the day off right
Pre-plan meals to ensure protein goals are met
Look for sneaky protein sources to add protein to meals
Protein is essential for muscle building and fat loss Incorporate protein-rich foods into your meals to increase your protein intake.
Plan your meals around protein sources to ensure you're getting enough protein.
Use protein powder in recipes like coffee, smoothies, and ice cream to boost your protein intake.
Eating protein before snacks can help you feel more satiated and reduce cravings.
Experiment with new recipes to find creative ways to add more protein to your diet.
43 min

About This Podcast Fits Your Macros

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This podcast fits your macros is a podcast with Ryan Milton and CaiLEAN of TeamFFLEX is designed to teach you how macro tracking and flexible dieting can change your life! This show is for every…

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This Podcast Fits Your Macros episodes

About This Podcast Fits Your Macros