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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Podcast S1 E2 - 8 year Veteran Kelly Zwald, 40, 13.8% BF

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...

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125. I over ate. Now what?

nutrition Mar 17, 2021

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...

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124. Podcast 7 - Aaron Hornbrook 5 year case study and interview

fitness nutrition Mar 12, 2021

Aaron Hornbrook has been a friend for close to a decade and client for nearly 5 years. 

He has extensive experience in fitness. Him and I both got started in similar ways with fitness. We have evolved together and this interview contains great information about both eating and exercise. It's especially important for novices inquiring about how to go about nutrition and fitness as well as those who are a few years or more into practice and wondering how to transition to a sustainable...

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123. Podcast 6 - Aaron Carlson 4 years of work interview

fitness nutrition Mar 09, 2021

By: Michael Beiter

We start talking about Netflix before we get into the intro to this amazing fella.

Aaron has worked with me for 4 years. His accomplishment are long:

• Paid for entire program with supplement savings

• Went from constantly hurt, fatter, and weaker to sub 10% body fat, uninjured and not sick ever since beginning here

• Has strung together multiple 400+ hour years of exercise

• Logs every food he eats despite initially being ambivalent and hesitant to be...

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122. Podcast 5: Hunger, goals, and peanuts

Uncategorized Mar 01, 2021

By: Michael Beiter


Q: I'm hungry eating 1500 calories daily. Should I slow down my fat loss and increase the calories or adjust my food choice? 

A: Hunger is necessary experience for deficit dieting

Often mistaken for boredom, anxiety, fear

Eat more vegetables with meals and as snacks, they are free food

Eat quality fats like nuts and olive oils

Fish, lean proteins, casein protein powder

More fiber, whole grains

Less sugar and artificial sweetners

Q: Is having 6 pack abs a good...

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121. 4 years of work - the result?

fitness nutrition Feb 23, 2021
By: Michael Beiter

My client Amy and I just had our 4 year anniversary.
We have been working together since February of 2017.
She checked in today at her leanest ever: 12.45% body fat.
This puts her in the top 1% of females her age for body composition - one of the five health variables of fitness.
For the first time in all of those years we modified her food choice and meal timing.
She has been doing very voluminous barbell training that caused...
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120. Podcast 4 - New carb research and learning to fail

Uncategorized Feb 22, 2021

By: Michael Beiter


There was a new study published in the British Medical Journal that found consuming a high number of refined grains like croissants and white bread is associated with higher risk of major cardiovascular disease, stroke, and early death. 

F.A.I.L = first attempt in learning. 

Failure is information that can be used to make future decisions. Life is like an experiment and approaching it with the idea that you are going to modify your behaviors based on the...

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