WE ARE THE SHT ;)

You've worked HARD for your progress all year long. The reality is, the holidays are where most people slip, and sometimes even slide, never getting back to their baseline. DON'T LET THIS BE YOU! Remember - a little intention goes a long ways! Check out this video where I talk you through some strategies for maintaining your gains. You can also listen wherever you listen to podcasts including Spotify. Here's how to maintain your progress that you've worked so hard for:

• Create a vision for self and health. What progress are you proud of? What are you absolutely committed to avoiding to maintain that progress? What are you allowing yourself to be flexible with?
• Identify YOUR obstacles. What are your known obstacles during Thanksgiving and Christmas? Write them out and then come up with simple solutions.
• Visualize the holiday season and situations. Think about all the situations that take you out of your norm - car ride, plane flight, staying in a hotel, staying at someone else's place, Thanksgiving dinner, Christmas dinner, parties, etc... walk yourself through each situation and think about what you need to have or do to be prepared.
• Stick to your health routine. No matter where you go and no matter how much you allow yourself to indulge, if you stick to the things that keep you healthy and make you feel good, at least you have that going for you! Try to get early wins in the day! This will give you momentum to make better decisions, or at least cancel out the damage from going off plan. Wake up, go for a walk, sit and meditate, maybe get a little workout in, and have a perfect first meal of the day.
• Have SHT Approved alternatives for your favorite holiday dishes. This is super helpful especially if you are hosting dinners or parties. I have a ton of recipes. I even have a Brutally Simple Thanksgiving recipe book I put out to my community. I might even give it to you if you ask me :)

You'll notice I reference a bunch of other resources in my video including:

• Maintaining Gains worksheet

• My Perfect Day visualizing exercise.

• Fridge note!

• Body fat for fuel poster.

• Strategies for making real food nutrition work while traveling.

• Strategies for making real food nutrition work when eating out.

• SHT Brutally Simple Thanksgiving cookbook.

Here's how you can support me and the SHT!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached.

   https://superhumantransformation.as.me/talk-about-anything

come join our community so you can get in on the challenge with us! use this link for 14-day free trial and less than $1 per day after https://bit.ly/SHT-community-pct

TIME STAMPS:

00:00 introduction, and why consider this challenge?

02:28 here's the challenge - the details

03:04 here's how

05:14 and here's why

05:39 2 things or MPS

06:29 optimal protein

09:20 balancing eating and fasting

09:56 priorities

10:14 my results so far

11:43 "why morning protein vs midday protein or evening?"

13:18 "1 g of protein per pound of lean muscle mass or ideal bodyweight?"

14:23 what to consider when adding another meal from 1 meal per day to 2 meals per day

15:57 "how early do you have to eat?"

17:37 modified SHT Macros - measuring what counts

18:15 how to share your feedback experience

Here's how you can support me and us!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached.

   https://superhumantransformation.as.me/talk-about-anything

BTW, maybe you're not self sabotaging. Maybe you're just making changes, and your body is resisting those changes. And maybe that is an uncomfortable process to experience. It's all good!

This video was inspired by a conversation I had with a client. You can watch it here or you can also listen anywhere you listen to podcasts including Spotify.

Here's the gist....

When you make changes to your nutrition, even if they are good changes, you're probably going to experience what I like to call an "adjustment." Your body is used to being where it's at. It's comfortable. And it's going to resist.

• You usually experience this adjustment as physiological symptoms.

• Physiological symptoms almost always influence your mental and emotional state because your body is trying to get you to do something to remedy the symptoms.

The takeaway is this - have some compassion for yourself. When you're making positive changes to your nutrition, don't be so hard on yourself for experiencing physiological symptoms. And don't be so hard on yourself for feeling mental and emotional around food. It may not be "you," it may just be your body messing with you!

Here's what to do... First, deal with the physiological.

Structure you daily meals to stabilize blood sugar.

• Even space. Start with evenly spaced meals - breakfast, lunch, and dinner.

• Protein. Emphasize protein at your main meals.

• Carbs. Have some carbs but not too much.

• Be prepared. Have as snack available for in between meals just in case you feel yourself having a "moment."

Next, deal with the mental and emotional.

Every decision you make is initially driven by a thought about making the decision. If you can be there for the initial thought when it happens, you have a chance to work with it.

• The best way is to this is to be present. Be as present as you can with every decision you make. Celebrate being there for the decision! Because whether you're able to make the right decision or not, the fact you were there is powerful. The more you can be present for the decisions, the more likely youy'll make decisions that serve you.

• ALWAYS inroduce self compassion. Consider your desire to go off plan was in part driven by your physiology which was driven by the changes that your'e making… which in some ways means you're on the right track!!!!

I'm mainly talking nutrition here. Specifically transitioning from a less appropriate way of eating to a better way of eating with higher nutrition, lower carbs, and less frequency of meals. But you can take these lessons and apply them to a lot of nutrition and lifestyle changes.

Here's how you can support me and us!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached.

   https://superhumantransformation.as.me/talk-about-anything

Carnivore and animal-based diets are really popular these days. And for good reason - for a lot of people they get results.

But you want to make sure you're doing it right. So whether you've tried it in the past or are just curious, you'll get a lot out of this video or audio.

We put a progression together to make it EASY to transition in and out of an animal-based diet… while at the same time learning a LOT about yourself.

So what is an animal based diet? 🤔

Think about it like this:

• you want to eat for nutrients.
• you want to minimize toxins.
• you want to nurture fat burning.
• you want to know what foods you feel best on.

That's what an animal-based diet is all about - fine tuning for nutrients, minimal toxicity, fat burning, and learning what foods you do best on.

I illustrate this with my Flexible Animal-Based Omnivore food pyramid. The actual illustration is exclusive to my members. But I'll share the gist of it:

• the base is animal foods and healthful fats.
• a close second is superfoods such as bone stock, collagen, and organs.
• next is least toxic plant foods.
• finally is what makes this flexible - things you enjoy.

Here's why you may want to try an animal-based diet:

• to resolve digestive issues, skin issues, or other lagging symptoms.
• to optimize yoru way of eating by learning what plants you can tolerate.
• to prove yourself you can do it.

Before starting, you probably want to understand a little of the "why" behind this whole thing including:

• evolution of humans
• delta 15 nitrogen isotopes
• figureing out what we are designed to eat as humans
• species appropriate diets - including humans!
• the spectrum of plants from least problematic to most problematic.
• and finally how to plan your meals.

That's what I'm sharing in this video and post.

Timestamps for your convenience:

00:00 what is flexible animal based omnivore including FABO food pyramid

02:39 plant matter priorities

03:06 HOW to do the FABO

05:18 first phase of FABO and what it entails

06:28 WHY this progression?

07:08 evolution of HUMANS

08:07 Expensive Tissue Hypothesis

09:41 delta 15 nitrogen isotopes and trophic levels

11:11 what are we DESIGNED to eat? and digestive system stuff

14:40 the keys to our digestive system

16:30 species appropriate diets

19:52 our ancestors sought nutrients and energy

20:29 assessing foods based on nutrients, toxicity, and energy

22:21 nutrients and energy spectrums

23:39 problematic plant spectrum

24:18 planning your meals

26:55 questions and answers

Here's how you can support me and the SHT!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached.

   https://superhumantransformation.as.me/talk-about-anything

Many people try to heal themselves with changing their diet. But have you ever considered going full carnivore? Here's the deal… It may sound crazy, but at the same time it makes complete sense. Focus on nutrients. Focus on fat burning. And simplify the diet so that you can figure out what is contributing to your symptoms. Michelle Hurn is a registered and licensed dietitian with eleven years of clinical experience. While practicing in the hospital setting, she saw this huge disconnect from the nutrition guidelines she was required to teach, and the declining health of her patients. She had her own health issues, which sent her on a path of experimentation and self-discovery, going against everything she had learned in the medical field. Today Michelle looks, feels and performs better than she ever has. She's happy. She is an accomplished endurance athlete. And she wrote a book! "The Dietitian's Dilemma." It is an AMAZING read. So whether you're completely confused about how to eat, relatively confident, or just want to add to your overall wisdom, I'm sure you'll get some great information from this interview. You can watch the YouTube video here or listen anywhere you listen to podcasts including Spotify. Some things we discuss:

• Diet and mental and emotional disorders.
• Balancing blood sugar.
• The importance of protein, muscle mass, and working out.
• Protein recommendations.
• Athlete recommendations.
• How to consume plants.

And questions from our community:

• What about meat, saturated fat, and cholesterol?
• What concerns are there for women?
• How do you support digestion?
• What pushback do you get from the medical community?

Time stamps:

00:24:25 balancing blood sugar.

00:25:38 the importance of protein and muscle mass as we age.

00:28:51 what are YOUR recommendations for protein?

00:32:32 what about cholesterol and heart disease?

00:34:27 LDL may actually be good for you!

00:37:19 can you eat too much meat and cholesterol?

00:39:24 what advice do you have when consuming plants?

00:42:58 how do you fuel your workouts? how do you eat as an athlete?

00:46:18 debunking myths.

00:47:13 concerns for women?

00:49:42 menapause, premenapause

00:49:55 what about digestion?

00:51:54 do you get pushback from your medical community collegues and counterparts?

00:55:21 what studies are available to back up this way of eating?

00:55:36 Michelle, what do you have going on? how can we support you?

01:02:33 Chandler asks "do you try to educate medical professionals? how receptive are they?"

Here's how you can support me and us!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached.

   https://superhumantransformation.as.me/talk-about-anything

Listen in to our awesome chat with Allen Williams, 6th generation family farmer, founding partner of Grass Fed Insights LLC, and regenerative agriculture expert!

Agriculture is the science, art, or practice of cultivating the soil, producing crops, and raising livestock and in varying degrees the preparation and marketing of the resulting products.

If you want to live your most amazing life, and if you want to support your health and the future of this planet in the best way possible, education and understanding in agriculture is so powerful that once you begin down the regenerative path, you will never turn back.

With inflation on the rise, supply chains being disrupted, energy becoming more expensive, and food scarcity becoming more of an issue, it's more important now than ever to be less dependent on the modern food system. But how do we do it as a consumer?

Among many of the things we'll discuss:

👉🏽 The history of our modern food system.

👉🏽 The hazards with herbicides, pesticides, fungacides, fertilizers, and GMO's?

👉🏽 The difference in conventional, organic, regenerative, and other definitions and labels. And what is the best thing to choose with our purchasing dollars.

👉🏽 How to start your own garden properly.

👉🏽 Permaculture.

👉🏽 Principles of soil health.

👉🏽 Rules of adaptive stewardship.

👉🏽 Ecosystem processes.

👉🏽 What to do if you want to start your own producing...

👉🏽 And so much more!

https://understandingag.com/

Listed below are some topic timestamps for your listening pleasure!

00:00:00 intro to Allen Williams and Understanding Ag

00:02:20 Allen's story! a history of family farming

00:11:23 what is agriculture and regenerative agriculture?

00:12:24 biggest problem with modern agriculture?

00:17:30 food system history (super interesting)

00:25:54 doses of fertilizer vs NATURE'S way!

00:30:26 how does regenerative ag restore things?

00:33:53 seasons, cycles animals, bees, microbes, and more!

00:39:44 what are the biggest expenses for regenerative ag?

00:41:17 at what point are you planting what you want and how?

00:43:56 what about tilling the soil?

00:49:50 this is how we can rebuild our planet!

00:51:13 what are some practical things WE can do as consumers? CONSUMERS ARE INTEGRAL!

00:58:56 how do you begin as a small scale "farmer?"

01:01:10 best place to start with educating yourself.

01:02:54 is there anything to be hopeful for? is there optimism?

01:05:08 Q & A from our members.

Here's how you can support me and the SHT!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached.

   https://superhumantransformation.as.me/talk-about-anything

This is our interview with client, community member, and dear friend Jeff Vahldick. What a great story! Please watch our conversation here.


Jeff had a seemingly normal childhood. However, at a very young age, he witnessed his father abuse his mother. As he was developing a deep hatred for his father, his father then saved his life! What a dichotomy!


After his parents split up, Jeff became a part of a new family where his older step-brother dominated and sexually abused him.


What a rough childhood. And Jeff is not alone.


Jeff is now living the dream and there are many reasons for it:

• 👉🏽 Deep reflection and therapy. As an adult, an injury forced Jeff into reflection, which then led to finding a therapist that allowed him to open up about his past. Finding a therapist that was a good fit was hard! But his perseverance paid off.

• 👉🏽 Volunteer work led to unexpected opportunities. With his newfound passion for life, and ultra compassion for others, Jeff volunteered for things he cared about. His volunteer work led to him being on the board of directors for several domestic abuse organizations. This is where he found his true passion.

• 👉🏽 Jeff found a way to simplify his health and leveled up. Jeff found the gift of health. He found me, the SHT, and CrossFit. His vibrant health has facilitated him to show up even better to the causes he believes in.

I hope you enjoy this conversation. And if you know of anyone in an abusive situation, or if you know of someone taking care of someone in an abusive situation, have them reach out to Jeff through his personal email [email protected] and/or visit https://www.domesticshelters.org

Resources mentioned 👇🏽

• https://www.domesticshelters.org/

• The music video Jeff is in, it's so good!

• Jeff's grandfather's sculptures for sale

• Purple Ribbon Awards Inspire Webinar

• Purple Ribbon Awards Celebration

 

Here's how you can support me and the SHT!!!

1. Leave us a rating and review! They make such a difference!
   
   
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached. 

   https://superhumantransformation.as.me/talk-about-anything 

This is our interview with client, community member, and dear friend Jeff Vahldick. What a great story! Please watch our conversation here. Jeff had a seemingly normal childhood. However, at a very young age, he witnessed his father abuse his mother. As he was developing a deep hatred for his father, his father then saved his life! What a dichotomy! After his parents split up, Jeff became a part of a new family where his older step-brother dominated and sexually abused him. What a rough childhood. And Jeff is not alone. Jeff is now living the dream and there are many reasons for it:

• 👉🏽 Deep reflection and therapy. As an adult, an injury forced Jeff into reflection, which then led to finding a therapist that allowed him to open up about his past. Finding a therapist that was a good fit was hard! But his perseverance paid off.

• 👉🏽 Volunteer work led to unexpected opportunities. With his newfound passion for life, and ultra compassion for others, Jeff volunteered for things he cared about. His volunteer work led to him being on the board of directors for several domestic abuse organizations. This is where he found his true passion.

• 👉🏽 Jeff found a way to simplify his health and leveled up. Jeff found the gift of health. He found me, the SHT, and CrossFit. His vibrant health has facilitated him to show up even better to the causes he believes in.

I hope you enjoy this conversation. And if you know of anyone in an abusive situation, or if you know of someone taking care of someone in an abusive situation, have them reach out to Jeff through his personal email [email protected] and/or visit https://www.domesticshelters.org

Resources mentioned 👇🏽

• https://www.domesticshelters.org/

• The music video Jeff is in, it's so good!

• Jeff's grandfather's sculptures for sale

• Purple Ribbon Awards Inspire Webinar

• Purple Ribbon Awards Celebration

Here's how you can support me and the SHT!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached.

   https://superhumantransformation.as.me/talk-about-anything

This episode contains more amazing conversation, tips, and heartfelt advice from Mikala McClain on managing mental health issues like anxiety, depression, and trauma.

Here's how you can support me and us!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached.

   https://superhumantransformation.as.me/talk-about-anything

It was such an honor and pleasure interviewing Mikala McClain! She's a mother, a wife, a nurse, and an entrepreneur. She has such a fascinating story, and a TON of great learnings and teachings I KNOW you're gonna love. Mikala lost her mother early at age 11. This led to a desire for "self control" which translated into figure competitions and some body dysmorphia. Mikala learned that trying to control the external without working on the internal was almost futile; that set her on a path to learn therapies that could help her feel whole again. Things we discuss: • the loss of her mother and recent loss of her father and how that impacted her image of herself. • her disillusionment from being a nurse. learning to notice why you feel a certain way, where it comes from. • more is not better, esp with fitness. skimpy is not good, esp with nutrition. • your why behind your health habits is important. • polyvagal theory and the states of the nervous system. • and so much more! Transcend Retreat information and application: https://astraholistica.com/the-retreat/ Use code "SHT" to receive $200 off Deb Dana - Beginners Guide and Meditations: https://www.rhythmofregulation.com/resources Audio recommendation: Befriending Your Nervous System: https://amzn.to/3euPpNs Mikala's calendar link: https://go.oncehub.com/meet-mikala

Here's how you can support me and us!!!

1. Leave us a rating and review! They make such a difference!
2. Schedule a call to talk about anything you want. LITERALLY. No strings attached.

   https://superhumantransformation.as.me/talk-about-anything