This week was focused on nutrition’s affect on metabolism.

Week 2 Summary

Resting metabolic rate (RMR): your metabolic rate under “normal” conditions, i.e. at rest

RMR is a great measure of your overall fitness/health.

To drive RMR, you need an adequate balance of:

  • calories
  • macros
  • “nourishment” (food quality)

It’s the flow/timing that matters, not just the absolute numbers

  • An unbalanced flow of nutrients leads to a drop in RMR
  • For ex, eating your daily caloric/macro goal in a single meal will leave you operating at a harmful deficit 12 hours later

To maintain an adequate flow, eat a “healthy” meal at least every 12 hours

A healthy meal is defined as:

  • regular in size
  • balanced macros
  • unprocessed (to slow digestion)

When operating outside of the 12 hour “healthy” meal window

  • body fat usage will increase (good)
  • lean tissue breakdown will increase at 2x the rate (very bad)

To increase body fat burn, drive your lean tissue to consume it

  • achieved by increasing metabolic activity of your muscle
  • body fat usage increases as workout intensity increases
  • put differently: use your muscles, and use them often
  • avoid the super relaxed state

To build muscle, you must be able to heal from your workouts. This means protecting your lean tissue (PLT).

PLT requires stable, consistent:

  • hydration
    • i.e. water
    • allows for delivery of basic blood chemistry
  • blood protein
    • for amino acids
    • if none are available from your food, your body will break down your lean tissue (bad)
  • blood sugar
    • requires carbs (not too much, not too little)

Daily protein needs

  • .6g-1.2 protein/kg body weight
  • Extra/undigested protein is wasted
  • This goal is reachable with just meals; you don’t need supplements
  • Remember: flow/timing matters

Macro storage:

  • Protein is not stored in the body
    • If it’s not used, it’s excreted as waste in your urine
  • Carbs are stored as fat
    • The slower they’re digested, the longer the period over which then can used. This means fewer carbs being stored
    • To slow digestion, add in vegetables
    • Whole grains are also digested more slowly