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The Rebooted Body Podcast is a weekly show dedicated to helping you finally get a body and life you love. If you need help with anything in this article, take a look at our World Class Programs and Courses. The post So Fresh, So Clean: We Just Launched a Supplement Company appeared first on Rebooted Body.
This is the official Rebooted Body smoothie — low in sugar with a strong dose of healthy fat and moderate protein. Kaila Prins joins me on the show today to discuss brand new research that shows that eating chocolate can speed up your weight loss!
The post RB115: Eating Chocolate For Faster Weight Loss With Kaila Prins (Say What?) appeared first on Rebooted Body. The post RB114: A Blueprint For Beating Stress with Sara Eye appeared first on Rebooted Body.
I decided that a podcast would be the best format for hashing out the context of this discussion and getting to the bottom of the intentions of the author of the infographic and the accompanying article.
Everyone wants to know what to eat, how much to eat, where to eat, when to eat, and who to eat with. The post 8 Critical Vitamins You Cana€™t Afford to Be Deficient In appeared first on Rebooted Body. The post The Truth About Perfectionism That Nobody Has the Balls to Tell You (Part 2) appeared first on Rebooted Body. The post The Truth About Perfectionism That Nobody Has the Balls to Tell You (Part 1) appeared first on Rebooted Body. The post RB111: (CWRP #02) Kevin Robinson From Kevin Hates Hip Hop appeared first on Rebooted Body.
Kevin Robinson runs a PR firm for musicians and artists and has a podcast called Kevin Hates Hip Hop.
I open this show talking a little bit about the commitment myth—the idea that commitment is binary.
The post RB110: The Truth About Grains, Legumes, and Tubers with Arthur Haines appeared first on Rebooted Body. I open this show talking a little bit about the commitment myth---the idea that commitment is binary. The post How to Use Heart Rate Variability to Maximize Your Health and Performance appeared first on Rebooted Body. The post RB109: 4 Steps to Creating Long-Term Change in Your Life with Hannah Braime appeared first on Rebooted Body.
She's telling me, with some emotion blatantly pushing through, that she has "one last chance" to transition out of her current situation. As I discussed the situation with Amy and started to inquire about her past attempts at transition, one excuse she made for failing to make change previously really stood out to me. The post Get a Crazy Effective Workout with Tabata Sprinting appeared first on Rebooted Body. In Part 3 of The Trick of Low Carb Diets, I’m going to put low carb dieting in context for you. This is an information-packed episode and has the potential to be very life-changing for a lot of people. If you don't suffer from depression but know someone who does, please share this episode with them. In Part 2 of The Trick of Low Carb Diets, Kevin discusses common side effects of being low carb. The post RB106: (CWRP #01) Healthy Living in the Real World with Tony Scarborough appeared first on Rebooted Body. Tony Scarborough was the first ever guest on Rebooted Body, all the back on RB001 in April 2013. And those challenges are precisely why I invited him to be the first ever in-studio guest---to talk about healthy living in the real world. Last week I did some equipment upgrades which also gave me the capability of having an in-studio guest (versus recording everything over Skype). Not only do we talk about the challenges that Tony has faced (so you can hear how he has worked to overcome them), we talk about the politics of health and how to win even though the deck is stacked against you.
While gluten gets all the attention these days, a potentially more problematic group of foods is creeping into our bodies and wreaking havoc. This is a continuation of our exploration of the concepts of movement as medicine and movement nutrition. The post The Trick of Low Carb Diets Part 1: How They Work appeared first on Rebooted Body.
The Rebooted Body Inner-Circle is a world-wide community and education platform designed to help you implement our ideas on real food, functional fitness, and behavior psychology in your life. The post The Two Best Functional Weight Lifting Tools for a Killer Workout appeared first on Rebooted Body. Brett had some emails from listeners and some questions about his own situation, so I joined him to discuss.
The conversation is mostly centered around Real Food 101, low carb eating (and potential issues), stacking stress, and living a healthy lifestyle in a practical manner. I'm a huge fan of what Brett is doing over at SSP and I encourage you to add his podcast to your playlist. The post The Biggest Myth about Sugar That’s Keeping You Stuck appeared first on Rebooted Body. A rant sampler from Rebooted Body founder, Kevin Geary, on the obstacles and challenges facing you on your journey to getting a body and life you love and what it takes to WIN. The post Winning in Health and Fitness [Rebooted Body Rant Sampler] appeared first on Rebooted Body. The post RB103: Health and Fitness Bullshit III with Kaila Prins and Justin Manning appeared first on Rebooted Body.
The post 7 Little-Known Reasons Why Treadmills Are Making You Weak appeared first on Rebooted Body.

You have the low-fat camp who you can commonly find on the “carbs = fuel for my exercise!” bandwagon. The diet that works best for you is the one that gives you the desired results and that you can adhere to, after all. Still, it is good to analyze what could be optimal from a body recomposition and health standpoint. As such, let us dive into the oily sea of fats with an objective and analytical mindset! The most common and standard “health organization recommendation” guideline is letting 20 to 40% of your total calories come from fat. I don’t recommend these “general population” guidelines for folks interested in health & body recomposition optimization. Next to basing fat intake on total calories, some fitness professionals recommend basing fat intake on bodyweight.
If you are very unsure of what to do, you could let food-preference be the deciding factor. If you prefer more carb-based foods in your diet, stick to the lower end of fat intake (such as 20-30% of total calories). Instead of choosing the above: how about low-nothing and just eat a moderate amount of each macronutrient, tailored to your caloric needs, instead? Ensuring an adequate fat intake is important for various health & muscle building reasons. An increased intake of poly unsaturated & MCT fats have the potential to boost Thermic Effect of Food (TEF). Those nifty benefits aside, fat simply makes food taste freaking good and allows for more dieting variety! All of this means that ensuring a good healthy fat intake will be beneficial to your body recomposition, performance and health if your goal is to build muscle, make gains and live a healthy life as a bodybuilder. All of them play important parts in a healthy diet, and all of them should be present in a healthy diet. The only fat you should avoid or eliminate as much as possible, are trans-saturated fatty acids (trans fats).
Reasons? Trans fats lead to a much crappier blood lipid profile: trans fats have the potential to lower HDL cholesterol (the “good” one), increase LDL (the “bad” cholesterol”) and increase triglycerides. Again, everything in moderation – so feel free to indulge in some treats every once in a while (make it fit your macros).
One reason saturated fat has gotten the bad reputation is because people feared it would impact cholesterol levels negatively.
Saturated fats rule, and ensuring an adequate intake of them will most likely benefit your pursuit of gains! A fatty acid is mono unsaturated if it has one double bond (MUFA), and it’s poly unsaturated (PUFA) if it has two or more. There are no strong guidelines on what fat ratios are ideal. There is some evidence that suggest that simply balancing a higher fat diet is probably a good idea for improving health.
Note: there is absolutely no reason to obsess about micro-managing this aspect of your diet.
After having read the part of fat ratios, you know that certain nutrition ratios can be very important for health optimization.
1.Avoid or minimize use of vegetable oils that are high in omega 6, and the foods that contain them. Grass-fed meat would be optimal if you can afford it (seeing as omega 3 content is reduced in animals fed a diet heavy in grains 43) – but conventional, unprocessed meat is fine too. A good rule of thumb to keep in mind: fats that are mostly saturated tend to be solid at room temperature (think of butters). Instead of having this as a meal, I’d recommend spreading these fats around a bit more, haha! Fatty foods are usually high calorie foods (duh, 9 kcal per gram) and they often contain a lot of calories for little volume. As such, be mindful of your fat intake.
A good tip is to weigh most of your foods so that you can log it, especially when it comes to energy dense foods and fat sources (nuts, nutbutters, oils, coconut, chocolate, etc.). Excellent sources of fats to include in your diet: coconut, unprocessed meats, fatty fish, avocado, eggs, nuts, nutbutters, dark chocolate, olives, olive oil. Relationships between types of fat consumed and serum estrogen and androgen concentrations in Japanese men. Example of Protein you can use: Chicken, Turkey, Fish (any kind), tuna, tofu, eggs, beef or pork tenderloin.
Example of Complex Carbohydrates: Brown Rice, Whole Grain Pasta, Oatmeal, Sweet Potatoes, Wholemeal Bread, Wraps, Pita Bread. Only use and Prepare high quality food like chicken, brown rice, sweet potatoes, vegetables or fish. Make it a habit to plan and pack your meals the night before and store them in the fridge for the next day; this will make your mornings easier, which will help to keep you on track.
Keep a food dairy of what you eat and how you feel, which contributes towards your weight lost progress.
It's best described as the intersection of real food, functional movement, and psychology. The shame and guilt that people experience alongside their overeating challenge is massive and paralyzing. Sara Eye is a CHEK certified fitness & exercise coach, nutritionist and holistic counselor in Austin, Texas.
Sara Eye is a CHEK certified fitness & exercise coach, nutritionist and holistic counselor in Austin, Texas.
Most of the hurdles don’t exist in the world around you though, they exist within you. This is the show that cuts through all the crap to deliver critical context based onA actualA human history. She joins me today to discuss authentic, long-term change and offers a four step process for success. She's over 300 pounds, has high blood pressure and is on the verge of being diagnosed with full blown type ii diabetes. Since Tony was the first guest on this show, I thought it fitting that he also serve as the first in-studio guest.

Katy Bowman, author of Move Your DNA, joins me to talk about practical movement stuff that you’ve probably never thought about before.
Katy Bowman, author of Move Your DNA, joins me to talk about practical movement stuff that you've probably never thought about before. As these diets continue to rise in popularity, so does the number of people experiencing many of the potentially negative side effects. I’ve also offered a lot of insight as to why you might still be struggling with sugar cravings, despite your best efforts to break free. We currently have clients in over 26 countries around the world and many of them have told us point blank that this is the best investment theya€™ve ever made in themselves. These folks often prefer keeping fats at an absolute minimum in favor of a high carb intake. On the other side you have the high-fat supporters, such as the keto crowd. The main reason for this was that I was not aware ofthe potential benefits of a higher (healthy) fat intake.
However, there is plenty of evidence out there that show benefits to a relatively high “healthy” fat consumption. Women should consider a higher fat intake (read point #1 here, and then the entire excellent article!). This is the amount of fat you can distribute over the week: more in your post-training meals, fewer on your restdays. Not much change happens in just one day: grab yourself a bunch of days – how about a week to keep things easy? Consuming a large amount of fats can delay gastric emptying, causing your meal to sit in your stomach longer. As I stated in the protein article: I recommend doing your own research and deciding for yourself which guideline is most “optimal”. Generally: the leaner you are, the better you “tolerate” a higher carb intake (more on this further in the article). As such, these fats can boost your energy expenditure slightly: increasing your total caloric needs.
25  Consumption of trans fats increases the risk of cardiovascular disease 26 and some forms of cancer, such as colon cancer. If you’re still not convinced about saturated fat not being harmful, read this and this article. 35 We don’t want dropped testosterone levels if we want to build muscle (remember that happy test guy pic with the sneaky bicep flex? Try to make the bulk of your fat intake come from the well known “healthy” fat sources  such as nuts, nut butters, seeds, oils, eggs, avocado, fatty fish, omega 3 caps etc. Heaven because it tastes awesome, hell because this bowl is probably like >1000 calories, and I could easily eat the entire thing (preferably with bananas for dipping, if I had unlimited macros).
Distribute that fat as you see fit over the week: ideally placing the bulk of your fats in the post-training meals on training days (and eating less fat on rest days). The worst aspect of this discussion was that I felt people were being dismissive of an infographic that was making some very relevant points. I also gave clear examples of how perfectionism is destructive to your health and happiness. This is why I’ve dedicated much of my work to the psychology of behavior modification. I will discuss these benefits – which were the trigger for me to experiment with a higher intake -later on. I listed the various common guidelines and told you my personal recommendation: 40% of weekly BMR minimum. As long as your weekly caloric intake is on point and you ensure an adequate protein intake, you will be well on your way towards your goal. So it’s important to understand that healthy cholesterol levels are important for your gains, seeing as it will aid you in your quest to build muscle.
A common recommendation is to consume a good serving of fatty fish at least twice per week.
Otherwise you risk ending up like one of those people who claims their low carb, unlimited fat diet isn’t working, hahaha!
Simply include various types of healthy fats in your diet! Get most of your fats from quality unprocessed foods. But we also understand that there are things you just can’t get from food anymore due to our modern environment. Don'tA justA listen to the podcast---there's so much more available for you so come dive in! If you’re looking for a fast, 20 minute fat burning workout to start adding in one to two times a week, Tabata sprinting is our top recommendation. Think of industrial vegetable oil shortenings, margarine, fast food, deep fried foods, pastries, various fatty bakery foods, etc. The evolutionary use for depression and some key takeaways about the root cause of depression.
I personally do not recommend dropping fats to very low intakes for long term dieting phases (<20% of total calories is too low).
Statins and dietary and serum cholesterol are associated with increased lean mass following resistance training.]  This is one of the reasons why a low fat diet is probably sub-optimal if you want to build muscle mass. Hopefully I go off-speech better than Joe Biden does—email me and let me know what you think. Hopefully I go off-speech better than Joe Biden does---email me and let me know what you think.

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