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Carmen has been a client for nearly 5 years. Today we met and talked about her struggles with fuck it dieting. We dove into issues with the modern food environment and what to do about it. 

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By Michael Beiter

Q: Can I eat out? 

A: Yes

Q: How?
A: Scout ahead for where you're going and look at their menu. Most restaurants post their menu online with nutrition information. If you can't find the calorie and macro information you need on the business' website head over to Google and look it up. If you can't find it there check the database in My Fitness Pal. Between the two virtually every food has been databased with accurate nutrition information somewhere. 

You...

By: Michael Beiter

One variable 

You don't know what lever is doing what if you pull all of them at the same time. 

An engineer client of mine said this and the parallel to food and fitness is obvious. 

I teach people how to use the scientific method to figure out how they should eat and exercise.

A big part of that method is that after you've formed a hypothesis you set up a test to determine if you are right or wrong. In that test you usually manipulate something.

In...

By: Michael Beiter

In this interview I chat with Mollie Yazzie (43) a client of two years who recently reached the lightest body weight she has seen in her adult life. She has been dieting for 20 years and the last time she was this light she was starved, angry, and eating out of tupperware. This corporate leader is a fine example. 

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By: Daniel Klein

From: Travels with Epicurus

Islanders like to tell a joke about a prosperous Greek American who views one of the islands on vacation. Out on a walk, the affluent Greek American comes upon an old Greek man sitting on a rock, sipping a glass our ouzo, and lazily staring at the sun setting into the sea. The American notices there are olive trees growing on the hills behind the old Greek but that they are untended, with olives just dropping here and there onto the ground....

By: Michael Beiter

Why do nearly 90% of people regain the fat they lost from a diet within 3 to 5 years?

The means of the diet were unsustainable. 

Particularly the dose of dietary restriction. 

"You shouldn't little or no carbs." - Keto.

"Dietary fat is bad for you, don't eat it." - Low fat diets.

"Gluten and sugar are your worst enemies. Avoid all foods with them." - Anti gluten and sugar craze. 

"All fast and processed foods are garbage. Whole, unprocessed only." - Whole,...

By: Michael Beiter

"I need someone to be on my ass and tell me I'm a fat fuck and that I need to eat better and work out more." - Inquiring client

Too many people think this is what they need. It's not. 

If you're going to have any shot at changing your behavior for more than just a few weeks you need to realize people don't change in response to being told they suck. 

Don't get me wrong, I've tried. I used to provide scathing feedback and pointed out all the things that...

By: Michael Beiter

I had coffee with one of my friends today. She contracts work with me too. 

We met nearly a decade ago when her mom was a client of mine and introduced us. At the time she was a runner and finishing up her postpartum from her second kiddo. We started working together and she got into weight lifting and eating right. 

As they say, the rest is history. 

She is a model of health and fitness. She is so well versed she coaches others in her garage gym and as...

1:30 - 8 year vet Kelly Zwald

2:15 - Time stamps

5:00 - Fitness business building

6:00 - 6 degrees of Carroll Iowa

7:30 - 13 % body fat - Kelly’s lowest ever

9:20 - Subjective fitness

10:30 - Lifting as exercise base

11:30 - Society of more

12:50 - Genetics and focusing on what you can control

14:00 - Phases of skill development

16:45 - Transfer of our principles to other areas of life

18:45 - Make a decision and stick to it

20:30 - The mother of all fatigue is indecision

21:00 - Data...

By: Michael Beiter

"Hey Mike. I binge ate yesterday. I feel super guilty and wanted to be honest." 

I got this message from a client who is working with me to lose body fat. 

It is not the first time I've received something like this and certainly won't be the last. 

Here are some steps to take if you over eat. 

First things first. Knowing that you over ate is a big deal.

One of the biggest issues facing dieters today is unawareness. Most people have no idea how much...