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133. Do I have to meal plan?

nutrition Apr 29, 2021

By: Michael Beiter

I get asked whether or not meal planning is necessary often.

The simple answer is no. Here's my take on this myth of nutrition. 

Meal planning the way it's communicated to the lay person is not good. Photos on social media of dozens of Tupperware containers filled with tightly managed portions of carbs, vegetables, and protein make for a good picture, but they are a far cry from reality. Especially if that reality includes kids or spouses. 

Preparation like...

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132. I'm hurt. Now what?

faq fitness mental fitness Apr 27, 2021

By: Michael Beiter

Q: I hurt my back the other day. What should I do?

A: The name of the game whenever injury or illness comes around is regression. Your goal is to regress your exercise as much as necessary until you can do it without upsetting your injury. In this case maybe deadlifts and squats are too much but hamstring curls and lunges are fine. The person should do those with the same set and rep scheme he was supposed to do squats and deadlifts with until he can comfortably get back to...

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Podcast S1 E4 - Carmen Pieper

mental fitness nutrition Apr 09, 2021

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. 

Listen here

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131. New research on eating out - should you?

faq nutrition Apr 07, 2021

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...

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130. Some thoughts after a convo with a client

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...

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Podcast S1 E3 - Mollie Yazzie, lightest in adult life

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. 

Listen Here

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129. A joke about a rich Greek American

mental fitness Apr 01, 2021

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....

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128. More minimum effective dose

fitness nutrition Apr 01, 2021

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,...

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127. What's awesome? Not what's awful.

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...

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126. Time, emotions, boredom

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...

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