119. Podcast 3 - New fasting info and the worst weight loss programs in America

Uncategorized Feb 19, 2021

By: Michael Beiter


Show notes:

Headline versus study: Obesity now kills more people thank smoking in Scotland and Europe 

New fasting information - skip late day meals, not breakfast

Order of operations - never do more than you have to - Calories first, then macros, then food choice, then meal timing, then supplements and hydration

The worst diets in America ranked by consumer satisfaction 



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118. System error and 'game changing drug'

Uncategorized Feb 12, 2021

By: Michael Beiter


Inclusion is a good idea and we should pursue it as much as possible. It is part of the ideals that founded our country. Regardless of your religion, beliefs, skin color, sex, or any other differentiating factor, you have the same rights as everyone else. I don't disagree with that or know many people who do. I disagree with inclusion that ignores effective standards. 

Participation trophies are now given in sports to every competitor. The standards of winners...

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Three little girls is on my door step

fitness nutrition Feb 10, 2021

By: Michael Beiter


Don't worry

About a thing

Cause every little thing

Gonna be alright

Rise up this morning

Smile with the rising sun

Three grown girls

Is on my door step

Singing sweet songs 

About the all fat they lost

Saying, This is my message to you:

Sleep, lift, step and eat 

Hit those macros and you won't miss a beat


Abbey, 34, lost 30 pounds in 12 months in preparation for her wedding. 

Her clients that visit her at her busy massage therapy business ask when...

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117. A rookie and a vet

Uncategorized Feb 09, 2021

By: Michael Beiter


I just met with a veteran fitness fella. Right after I met with a rookie. 

The veteran is a fire fighter and we spoke about the most fundamental need for firefighters and police officers being the need to be physically fit for duty. Regardless of job tasks and if they're in an office. 

He has been a firefighter for close to two decades. They test their aerobic capacity with job specific tasks related to breathing and oxygen tank use. 

He has four years...

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116. Over personalizing feedback

Uncategorized Feb 08, 2021

By: Michael Beiter


Over personalizing feedback is a problem with nutrition and fitness work. Feedback is necessary as information that tells you what you need to work on if your goal is to lost fat, sleep more, improve a fitness metric etc. 

It goes something like this: 

"I had too many calories this weekend. I know how many I'm supposed to have and still had more. I failed my goal of sticking within my ranges. Therefore I am a failure."

You took the failing part one step too...

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115. Raise your health and fitness ceiling

Uncategorized Feb 06, 2021

By: Michael Beiter


"I am not the same person I was a year ago. I literally have a new life. And I LOVE it!"

A friend and client said that this morning over coffee. She has lost 73 pounds in 13 months. 

One of the things she struggled with early on is beating her addictions to eating too much food and drinking all the time. 

When people first start working with me I often tell them that at some point their body will start working for them rather than against them. The decisions...

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114. You are playing the house. Will you win?

Uncategorized Feb 05, 2021
By: Michael Beiter

Steve has lost 16 pounds of fat since December 4th.

He needs a new belt.
We have had some amazing conversations about fitness and nutrition since he began.

Steve is atypical in that he has been to the top of the charts with his abilities as a cyclist. He completed a race that was 1600 miles long and took him across the country. Preparation for that race took 18 months.
His discipline is pretty wild.

A bunch of people in his niche of cycling tend to trend...
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113. What happens to your body during a tailgate?

nutrition Feb 02, 2021

By: Michael Beiter


New research was just published on the effects of tailgating. Researchers at the University of Missouris School of Medicine tested a group of overweight but healthy men (debatable) to see the impact the eating and drinking they did during a football tailgate had on their lives. 

The results suggest there are various differences from person to person based on their genetics and lifestyles. This is standard nutrition talk for "we need more studies and information."...

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112. You need an internal alarm system

By: Michael Beiter

Our service at Pillar Coaching Services has clients meeting with their coach monthly to review their eating and exercise from the month prior and plan for the one coming. 

After enough reps this monthly set up leads to some bells that are helpful for keeping us in shape and healthy. 

For example: We set upper bounds of body weight and body fat percentage that guide our decision making. For females it is usually 20% body fat. For males it is 15%. Depending on the...

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111. There's only one food label that matters. And it's not good/bad or healthy/unhealthy.

Uncategorized Jan 28, 2021

By: Michael Beiter

Ditch the labels.

You can have any food you want as long as your numbers fit.

After enough practice with that you won’t be so prone to beat yourself up and think you are starting over after your weekend decisions.

Listen up. Food labels are over simplifications that confuse and convince otherwise good people that they are somehow screwing up. 

Labels like good/bad, cheat/non-cheat, clean/dirty, healthy/unhealthy fast/slow are all bullshit. 

The only label...

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