103. New Dietary Guidelines for Americans 2020 - 2025

nutrition Jan 06, 2021

By: Michael Beiter

The U.S. Department of Agriculture along with the U.S. Department of Health and Human Services publish a new set of Dietary Guidelines for Americans every 5 years. 

The newest edition just released. 

Not much has changed despite the advocacy of several committees to reduce the suggested sugar and alcohol intakes by halving the recommendations. They proposed, based on the latest scientific research that the daily allotment for sugar drop from 13% to 6% of their total...

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102. You only see your trainer once a month? Will this actually work?

faq fitness nutrition Jan 05, 2021

By: Michael Beiter

Cathy was a client who came from a diverse background in fitness. She has been a member at a big box gym before called Aspen where she worked with a trainer and occasionally went to fitness classes. She also go into Crossfit for a while where she learned to lift weights more and use barbells. There was a short while where she joined a women's only facility that offered classes throughout the day. 

Each of her endeavors provided some insight and slightly different...

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101. Read: 24/7 by Jonathan Crary

books mental fitness Jan 04, 2021

By: Michael Beiter

"The average North American adult now sleeps approximately 6.5 hours per night. Which is an erosion from 8 hours a generation ago and 10 hours in the early 20th century" says Jonathan Crary in his book 24/7. 

This is a startling find. I will use this quote to support my stance that sleep is sacred and valuing it places you in the upper echelon of intelligence in what is otherwise an increasingly ignorant 'hustle' culture. 

Much like the statistics for obesity...

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100. My top 5 books to help yourself

books mental fitness read Jan 03, 2021

By: Michael Beiter

I've been asked a lot lately what books people should read. The self/help type are what they inquire about. 

I'm reminded of a quote from Nassim Taleb whenever I'm asked these questions because it's true. Taleb says "My top 10 books of all time changes every summer." 

The more I read the more I find hidden gems or value in the not so openly marketed stuff. 

Here are my top 5 books I think you should read to help you live a better life. You might find one of them...

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99. Your diet is not just what you eat

mental fitness nutrition Jan 03, 2021
By: Michael Beiter

Your diet is not just what you eat.

It is what you watch. What you listen to. What you read. And the people you hang around.

Pay attention to what you feed your time to. Not just your stomach.
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98. 2020 year end fitness and nutrition review

By: Michael Beiter

If you’re reading this, you made it through 2020.
Good on ya.
Here’s the review I do myself and with my people:
Fitness and Nutrition year end review:
How many workout hours did you get? Goal: 300-350
How many hours of sleep did you get? Goal: 2,555 minimum
How many steps did you get? Goal: 3.65 million
How many food logs did you finish? Goal: 365
With these goals in mind you can use a...
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97. What is the deal with red meat and does how hard you step matter?

fitness nutrition Dec 30, 2020

By: Michael Beiter

The Journal of the American Medical Association publishes 48 times per year on everything biomedicine. 

Two of their most viewed articles from 2020 are worth sharing. 

The first: Backlash Over Meat Dietary Recommendations Raises Questions About Corporate Ties to Nutrition Science. 

The second: Association of Daily Step Count and Step Intensity With Mortality Among US Adults. 

You are asked to eat a fair amount of protein and we suggest no restrictions on...

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96. My 30th trip around the sun

Uncategorized Dec 29, 2020

By: Michael Beiter

Today at 4:06 pm I will have completed my 30th trip around the sun. 

I came into this world via cesarian and the first person to hold me was my now deceased dad. 

His dying has changed me to the core and at almost 2 years removed it remains the hardest thing I have ever been through. 

Second is losing my job. 

Third is ending a long relationship.

If you're reading this you are doing so because you support the fourth hardest thing I've ever done: built a...

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95. School teaches us how to be successful with our eating...make an effort

nutrition Dec 28, 2020
By: Michael Beiter

I read an article over break in the Atlantic that argued against using calorie counter apps.

This woman was adamant that they are not accurate. She's right, studies have concluded that the calorie counter apps are not 100% accurate and the FDA even allows food companies lee way of 10-15% on their labels for the macros and calories contained in their foods.

Where she is wrong is that because of this inaccuracy you can't be effective.

Our argument is that anything that...
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94. Journal. Diary. Whatever. Do it.

Uncategorized Dec 21, 2020

By: Michael Beiter

Sleep, exercise, eat right. Besides these obvious actions what else can you do to improve your self? 


I learned how to do all of the above with a five star college ruled notebook when I was in high school. I have been practicing that habit ever since. For me, that is 15 years. 

Beginning with workouts I would write down the exercise, sets, and reps of whatever I was doing that day. If I ever need a laugh I can still crack open my warped books from high...

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