STOP Eating Wrong: Protein, Fat, & Carb Mistakes EXPLAINED | Alpha Male Podcast

Understanding Proteins, Fats & Carbs | Nutrient Timing, Weight Loss & Muscle Gain Tips:

In this episode of the Alpha Male Podcast, hosts Gregg Krause and Heather Krause dive deep into proteins, fats, and carbs — breaking down nutrient timing, meal planning, and sustainable dieting strategies. Learn the difference between lean and fatty proteins, how to rotate foods to prevent allergies, and how to optimize your nutrition for muscle gain, weight loss, and overall health. From managing sugar cravings to understanding the truth about farm-raised fish, this episode is packed with actionable tips for men and women looking to build muscle, lose fat, and create a realistic diet that fits their lifestyle.

Timestamps:
00:00 - Welcome to the Alpha Male Podcast
00:57 - Diving Deeper into Diet and Macros
01:29 - Understanding Lean vs. Fatty Proteins
04:38 - Protein Intake Recommendations
07:20 - The Importance of Protein in Weight Management
18:30 - Quality of Protein Sources
20:18 - The Truth About Farm-Raised Fish
25:05 - Exploring Fats: Types and Benefits
35:09 - The Peanut Butter Dilemma
35:58 - European Food vs. American Food
39:43 - The Impact of Carbs and Fats on Your Diet
41:55 - Managing Sugar Cravings and Diet Pitfalls
44:48 - Optimizing Carbs for Workouts
50:27 - Balancing Diet for Muscle Gain and Fat Loss
55:36 - Practical Tips for Sustainable Dieting
01:10:00 - Final Thoughts and Viewer Q&A

**Have questions for us?? Email us at [e-mail]

Follow us!!
IG: @thealphamalepodcast_
Tiktok: @thealphamalepodcast_
X: @alphamale_pod

Episode Transcript

Heather (00:24):
Hi guys, and welcome to another episode
of the Alpha Male Podcast.
I'm one of yourhosts, Heather Krause,

Gregg (00:30):
and I'm the others.
I get Greg Krause, or Father,thanks for joining us today.
We're going to continue onwith the topic from Lance
Week and got a few questionsthat were sent into us,
which we appreciate, sowe'll take it from there.

Heather (00:49):
Okay.
Pull your mic upjust a little bit.
Yeah, there you go.
So we got, um, a few questionson diet and it just seemed like
to, we should probably go alittle bit further in to it.
Um, 'cause we talked aboutlast week we talked about
macros and, um, you know,fats, proteins, carbs, um,

(01:12):
and a little bit of alcohol.
Um, and there's just somuch more you can dive into.
We were trying to give, youknow, just kind of an overview,
um, but we decided what,you know, what the heck and
kind of dive more into it,

Gregg (01:26):
especially since we started getting questions.

Heather (01:28):
Yeah.

Gregg (01:29):
And one of 'em was what's the difference between
lean and fatty protein?

Heather (01:37):
Yes.
So, you know, there,there's all different
types of protein out there.
Um, we are gonna stickprimarily toward meat, um,
versions because again, we justaren't really big proponents
of anything vegetarian.
Um, you know, and we,to be honest, we don't
really know a whole lot.
In that world.
Um, 'cause like I said,we've, neither of us have

(01:58):
ever, we've tried every dietunder the sun probably except
being a vegan and vegetarian.
So, yeah.
So with that said, um, withmeats, you know, you have your
more lean proteins, um, you haveyour more fatty proteins, you
have like your lighter proteinsmeaning like easier to digest.
So like, so let me just back up.

(02:18):
Like your lean proteins arelike your chicken, chicken
breast, I should specify,

Gregg (02:24):
right?
And skinless.

Heather (02:25):
Yes.
Thank you.
Um, skinless, um, definitely.
And, um, let's see, youhave Turkey, but that, all
that Turkey can, um, varyin how the fat content.
So you do wanna payattention to the percentage.
Um, there's flank steak is,

Gregg (02:43):
yeah, I was gonna back you up with the Turkey.
The darker meat isusually the fattier meat.

Heather (02:48):
Yes, absolutely.
So.
Light Turkey.
We have chicken breast.
Um, you have flank steak thathas basically no fat in it.
If you look at it.
Um, it's super lean cut andyou can definitely tell the
difference when you eat it.
It's definitely a tougher meat.
Um, I believe venison is, I'mnot a big venison eater, but
I believe that's pretty lean

Gregg (03:09):
Root spread is wild.

Heather (03:10):
Yes.
Mm-hmm.
And then a lot, all yourwhite fishes are gonna be, um,
super, super lean proteins.
So in like salmon is whereyou start to get into
the fattier of the fish.

Gregg (03:22):
Correct.
And I like to eat groundmeat 'cause obviously with
my situation it's easierfor me to digest it.
So what I look for so that Iget a little bit leaner ground
meat, which I usually try to getgrass fed, which is healthier.

(03:43):
Um, I usually look for90, 92, 90 6%, um, ground.
Beef.
Now sometimes if they only havethe 85, what I do when I cook it
up, I drain the fat off of it.
So that way it reallyknocks it down quite a bit.

(04:06):
The fat content of the meat?

Heather (04:08):
Yes.
And now I'm the opposite.
And this is like anexample of, um, you eat
more carbs during the day.
I tend to do a higher fat, lowercarb diet, so I will go 85 and
keep the meat or keep the fatrather and actually sometimes
even add some fat to it.
So, um, I'm definitely afat eater and I'm just not

(04:30):
a big carb person, so I'vebeen known to even put like
olive oil on my 85% meat.

Gregg (04:37):
Yeah.
Well, before we get intothe fats with the proteins,
people ask, how many gramsshould I eat per day?
Now I know the.
That be, say, one gram per um,2.2 pounds of your body weight,

(04:59):
which to me is way too low.

Heather (05:01):
Yeah.

Gregg (05:02):
I believe you should eat at least one gram
per pound of body weight.
And we touched onthis a little bit.
If you weigh 250 pounds,that'd be 250 grams of protein
split up amongst your meals.
Mm-hmm.
Now, if that 250 pounds ain'texactly rock hard and you're

(05:24):
trying to get down to like two10, then I would probably set my
protein around two down two 20.
So that would help inthe calorie reduction
to get you down to theweight that you want.

Heather (05:41):
Yes.
And just to make a point, um.
What, even if, you know, ifyou're trying to lose weight,
protein is so important thateven when in my competing
days when it two weeks out,I'm still eating a pound per
body weight and I'm actuallyeating a little bit over
that, like slightly over.

(06:01):
So you mean

Gregg (06:02):
a gram

Heather (06:02):
or a gram?
I'm sorry.
A gram, yes.
Per pound.
Um, and that's like even in mylike leanest and we're still
trying to, you know, likeshave off pounds at that time.
So it really does play a hugepart in gaining, like gaining
weight gain, like gaininggood weight muscle wise.
But it's very importantto also keep it in when

(06:22):
you're trying to lose weight

Gregg (06:24):
and it really helps curb your appetite where it makes you
feel full a little bit longer.
And between fat,carbs, and protein.
Protein burns, morecalories being digested.
Other,

Heather (06:40):
yeah, I was just gonna say that than the other too.
Mm-hmm.
Yeah.
So definitely if you're tryingto lose weight, which is
probably most of you, um, outthere listening, that is you,
you want to eat a high protein.
You don't, do not wanna startcutting that until, I mean,
I don't even know if you evershould, you know, like I don't

(07:01):
really, unless it's insanelyhigh, um, that you're eating.
But I would keep itas high as I could.
'cause your metabolism'sgonna be higher right.

Gregg (07:11):
Within reason.

Heather (07:12):
Yeah.
Like don't go 500grams and Yeah.
You're worth somepeople a buck 50.
Yeah.
Yeah.

Gregg (07:20):
But now when you're setting up, whether you're
trying to gain weight, loseweight, maintain weight, this
is where I. I would keep theprotein pretty much the same
for all three categories.
Unless, once again you'retwo 50 trying to get down to

(07:40):
two 10, then I would cut yourprotein down 2 10, 2 20 ish.
Um, but with the othertwo macros, fat and carb,
that's where that comesinto play, depending on
what you're trying to do.

Heather (07:59):
Yes, because you should be eating protein
in every meal basically.
And also, I, one other thingI wanna say, um, with protein,
because I, with a lot of likethe counters, the calorie
counters or the, I should saylike the macro counters are big.
Um, now a lot of people use'em, it be aware that they

(08:19):
will count, like, like ifyou put like two cups of
broccoli in there, you'regonna have protein show up.
So it's like the proteinthat's in the broccoli.
And one thing that I do is.
Like in a lot of them youcan categorize them like
breakfast, lunch, dinner, likewhat the, where the foods are.
I like to put like, notwhat my meals are in there,

(08:42):
but I'll put like allmy pro my meat proteins,
like basically protein.
Um, I'll put them in mybreakfast and then like
all my carbs I put inmy as a lunch category.
And then, um, I think Igroup fat with protein.
'cause I, it doesn't reallycome into play in this.
Um, but I, so I separate outmy carbs, vegetables, and

(09:04):
proteins because it'll, they'llusually kick out like breakfast.
You have, let's just say120 grams of protein.
I know that those are realcomplete pro, that's my real
complete protein number becausethen lunch, when you factor
in the, it'll say like, foryour, my lunch, you know,
food, which is all my carbsand my vegetables, it might

(09:25):
say like 40 grams of protein.
I know that that's not reallike protein because it's
not complete, because it'smade up of all kinds of,
you know, like random stuff.
Like maybe two grams froma sweet potato, 10 grams
from a cup of broccoli, youknow, all the incomplete.
So my total is bothof those combined.
And had I not broken themup, I wouldn't know how much

(09:45):
my true protein number is.
Does that make sense?

Gregg (09:48):
Yeah.
Now in my situation, Ieat protein at every meal
and it's complete protein.
And just to make sure, sometimesI'll even take Amino as a drink,
the essential amino ASA drink.

Heather (10:10):
Oh, that's a good idea.
To kind of completeanything that's incomplete.

Gregg (10:13):
Right?
So just in case, but usually I'malways getting complete protein.
Mm-hmm.
But I know if I have to getsomewhere quick in the morning.
I'll drink some amino acidsright then and there because
that'll help replenish my body.
Mm-hmm.
After sleeping all night andI'm also getting water in me.

Heather (10:36):
Yeah.

Gregg (10:36):
Which is good to hydrate.
And that'll be another topic.

Heather (10:40):
Well, uh, was you, um, talking about
amino acids in the morning.
I, a lot of people that I knowlike to work out in the morning,
especially, you know, likebefore work, um, and they don't
usually eat in the morning.
And one thing I would suggest,like if you're just, obviously
you don't wanna eat a bigbreakfast and then go lift.
Um, and a lot of timespeople are pressed for time
in the morning because theyhave to do it before work.

(11:03):
I would drink, Iwould recommend.
Putting amino acids in yourwater may maybe even double
scoop it, you know, so you'redrinking maybe half of it on
the way to the gym and then youcan finish it as you're lifting.
'cause they don't forgetthat amino acids, they're
not like a protein powder.
I know a lot of people don'tlike, um, to drink protein
shake, you know, before,right before they lift or

(11:25):
during, um, during their lift.
But this, it's like superthin, like, I don't know
how else to describe it.
It's basically like a Kool-Aid.
Um,

Gregg (11:35):
it's pretty digestive.

Heather (11:37):
Yeah, pretty much.
So it's not gonna have likethat heaviness on your stomach
like a protein powder does.
So it's really easy todrink on the way to the gym.

Gregg (11:46):
And by the way, with our clients, we recommend if
you're gonna train early inthe morning and not be able
to eat, then eat a little bitbigger last meal of the day.
So that way.
It'll be digested and youwill burn that for energy
because whatever you try tomix up the drink to add in

(12:10):
there, whether it's a proteinshake or oatmeal, whatever,
it isn't gonna be digestedby the time you're lifting
weights, if you're eatingit on the weight to the gym.

Heather (12:21):
Yeah.

Gregg (12:22):
So I would rather, we would rather you eat it, you
know, at eight, nine o'clockat night before you go to bed
or in this way it's digestedand it's ready to go that
you got your stored gly gym

Heather (12:39):
Yeah.

Gregg (12:40):
That you can use while you're training.

Heather (12:42):
Mm-hmm.
No, I definitelyagree with that.
And then even too, if you wanteda little bit of carbs, you can
always throw a little bit of,um, cyclic dextrin in there
too, like with your amino acids.
Again, it's not, it's a. Tadthicker than amino acids, I
would say, but by no meanslike a protein powder at all.

Gregg (13:01):
Right.
It's a fast acting

Heather (13:03):
carb.

Gregg (13:03):
Yeah.
That's basically predigested,for lack of a better term.
Mm-hmm.
Gatorade, I, wereally don't like.

Heather (13:11):
No.
'cause

Gregg (13:13):
it's like too much going into your intestines
and it's not as good asthe turrin, that stuff.

Heather (13:24):
No.

Gregg (13:24):
So I would stay away from that.

Heather (13:28):
Yeah.
And there's chemicals in it too.
I mean, it's, I don'tthink it's a good product
at all, personally.
Um, there's so manybetter, like, electrolyte
drinks out there too.
Um, I mean, I know Gatoradeprovides you sugar and stuff,
um, but if you, like, if youdid amino acids, a little
bit of like electrolytes andlittle bit of citric sick, like

(13:49):
dextrin, um, like way better ofa product than Gatorade ever is.
Correct.
Very

Gregg (13:55):
good on that.

Heather (13:57):
Um, so do you think we got protein covered and you
wanna move on to fats or carbsor do you have anything else to

Gregg (14:04):
Yeah, I would just, once again, I know some
people ask me, well, if Iwant to gain weight and I
eat like three, 400 grams ofprotein, it's like that's in
a very expensive weight gain.
Um, to go pile thatand try to get all that
digested in your stomach.

(14:25):
So I would stick to the onegram per pound or 1.2 grams
per pound of body weight.

Heather (14:35):
And that it's hard to, to get all that.
Like, I think some peopletoo, like, they don't realize
how much you have to eatto like even come in like
the two 50 range a day.
Like that takes effort.
Um, you're eating morethan a couple times a day,

Gregg (14:53):
right?
So if you weigh 200 pounds,you are looking at roughly
200 to 240 grams of protein.
If you eat five times aday, you are roughly eating
about 45 grams per meal.

Heather (15:15):
Mm-hmm.

Gregg (15:16):
Of protein.

Heather (15:17):
Well, I'm saying like, when the people are like,
oh, should I eat like 304?
Like, they don't realize howmuch, like actually if to
what it takes to get to them.
Like three, you know, ifyou were to said yes to
them, they're gonna, andthen when they read a diet,
they're gonna go, holy shit.
Because I know it's definitelydifficult when I have to write,
um, diets for bodybuildersand, you know, their numbers

(15:39):
are obviously higher than theaverage person with the protein.
And it's, I'm like, youknow, wow, they're gonna.
This meal's gonna be alittle bit of a struggle,
getting it all down.
Um,

Gregg (15:51):
but once again, that's why we try to mix
it with different things.
So it's easier to digest.

Heather (15:57):
Yes.
And well, speaking of,actually, I, I actually have
a couple more things withthe protein now that I think
about it, um, with digestion.
So red meat is always gonnatake longer to, to digest than
like your fish or your chicken.
So after you're donelifting, and actually
too, before you, you lift.
So if you're eating somethingright before you lift, you

(16:19):
wanna go with somethinglighter that's gonna digest
faster because you have ashorter period of time between
your workout and your meal.

Gregg (16:26):
And if I may just say all that blood goes
to your stomach to digest.
Mm-hmm.
And it's not going, if youwere draining legs or just.
The blood isn't going inthose areas as much yes
as we would like it to.

Heather (16:41):
And the same goes for when you, you're sleeping.
So if you're eating a hugemeal right before you go to
bed, like right before you goto bed, um, all your blood's
gonna go to your stomach andall your energy to digest that.
And it's not gonna goto repair everything.
So also keep that in mindthe next time, you know, like
if you go to eat, I woulddefinitely go on the lighter
side, um, the later, likecloser to bedtime it is.

(17:05):
Um, and then, but if you aregoing, if you eat, like let's
just say you eat at noon andyour workout's not until like
one 30, then you could eat somered meat because that's gonna,
you know, take slower to digest.
And that's going to, like,by the time it's kind of like
your food's like ready to go,it's gonna be closer to your
workout and you're gonna beokay and that's gonna give you

(17:26):
the energy and you're not gonnaneed necessarily another meal.
Whereas if you atesomething that was quicker
to digest, um, let's saylike a fish, you might.
Be hungry at like, you know,an hour and a half later
and you might need a littleboost before you worked out.
So keep that in mind whenyou pick your proteins.
Um, that's just somethingextra to, to think about.

Gregg (17:49):
Right.
And that's where, once again,later in the day, I usually
try to work out aroundDinnerish in the morning.
This way the rest of the day Iam able to get all my proteins
in and I'll eat a breakfastabout three hours before I'm
ready to lift in the morning.

(18:10):
Um, this way that's alldigested for me ready to go.

Heather (18:15):
Yeah.
'cause otherwise if you eat tooclo or your food's not digested,
like yes, like you said, allyour blood's gonna be, um,
focused on your stomach, butyou're also just gonna be kind
of sluggish, you know, too.
You're not gonna performvery well in the gym.
The next thing I wanna talkabout too is mention is the
quality of protein, likeyou mentioned, grass fed.

(18:36):
Um, there is a difference, andit is important because, so
grass fed and like the best isgrass finished because obvious,
like with all these likedifferent labels and everything,
obviously some companies tryto cut costs, but make it, you
know, sound great and whatever.
So a lot of things will saygrass fed, but I believe it's

(18:59):
like, um, they can technicallyput grass fed on there when.
Like the, like up until thelast six months before they
kill the cow and slaughter it,then they can switch to grass.
Or not gra I'm sorry, grain.
Um, and I mean, god knows whatelse they feed it, but to fatten
it up in the last six monthsand then they can, but they can
still put grass fed on there.

(19:19):
So you still have that, itsounds great, but you still have
the cow that ate, um, grains.
And the reason to, to backup why it's important is the
fat profile actually changes.
So when some, like cows aremeant to eat grass in the
wild and um, like they don'teat grain in the wild, that's
like a farm, like a manmadefarming thing that happened

(19:42):
and red meat is actuallyvery beneficial for you.
Um, and it has a really goodOmega-3, omega six ratio to it,

Gregg (19:51):
which you wanna explain that real quick?

Heather (19:54):
You know what, why don't we go back into when
we were doing fats, so likejust, and then, so then the um.
It changes, that ratio becomesless, um, bene like or less
desirable I should say,um, and beneficial to you
when they change to grain.
So the best thing is grassfed and grass finished.
It is harder to find.

(20:15):
Um, so keep that in mindwhen you're looking.
And then with Fish Farmraised is terrible and,
okay, so I saw this, I sawthis video on Instagram
that like freaked me out.
So they are nowvaccinating fish.
Okay.
And you're, they're notdoing that in the ocean.
So like the um, wildcod, they're doing it

(20:36):
in these fish farms.
They ba and you're like, I'msure you're thinking, how the
hell do you vaccinate a fish?
Well, what they do is they like.
Put, they stun 'em and theyput them on this like belt
and then they like zap 'em.
It's almost like, Iwanna say like a laser.
It's not like they takelittle needles and like give
them shots like a human, butthey like somehow blast them

(21:01):
and then they like go back.
Like they continue onthe belt and then they go
like back in the water.
Isn't that wild?
So like, that's what they'redoing to your farm Raised fish.

Gregg (21:12):
And they also, when they catch it to kill
it, they put coloring init to make it look Yeah.
Healthier than it really is.

Heather (21:20):
Yeah.
Like with salmon,that's a big thing.
Or like they'll feed it foodthat has something that causes
it to become, um, more pink.
I

Gregg (21:27):
pink orange.

Heather (21:28):
Yeah.
Yeah.
So they can do all kinds,like think about what they
do to like our vegetablesand stuff, like all the
pesticides and everything.
And so like take thatand transfer it into like
the water with like in alike closed off area of.
Water.
Like that's whatthey can do to fish.
Like, you know what I mean?
They can change all differentkind like fe chemicals.

(21:51):
They can, I'm sure they'reputting chlorine in the
water to um, you know,keep certain things out.
Like all kinds of chemicals.
Those fish are swimming in that.

Gregg (21:59):
And thank God RFKs looking at all this I know.
Bring this out.
Yes.
Which we are so happy for.

Heather (22:08):
Yes.
And we're hoping that that,you know, he continues with
the same, um, enthusiasm ashe did on the campaign trail.
It seems like he is, he seemslike he's on a mission, so
we're gonna keep supporting him.
Um, and but also like theysay, um, farm raised fish
have a lot of parasitesin 'em, even more so.

(22:29):
'cause they're like.
Um, what's it called?
They're like, the wateris just, it's horrible.
It's horribly unhealthy.
There's all kinds of justcrap in it, you know, because
especially too, like fishhave to poop somewhere,
you know what I mean?
Like, they're poopingin this like closed off
area of water, right?
Yeah.

Gregg (22:48):
And speaking a parasites.
We both looked at this,um, Instagram video.

Heather (22:56):
Yes.
And so we, I just a disclaimerthough, we have not done
it ourselves, but we are,it's on our list, so we
will definitely report back.
Um, do you wannatell 'em what we saw?
'cause it was so gross.
Oh my gosh, guys.
It was Okay.
So you took a, thewhole thing was why you
shouldn't eat pork and so,

Gregg (23:14):
or make sure you really, really cook it really good.
Yes,

Heather (23:17):
yes.
Like very, very good.
Like after this video, if Iever eat pork, like I want it
burnt 'cause it was so cooked.
And

Gregg (23:23):
pork's a fatty protein.

Heather (23:25):
Yes.
So.
Okay.
So like they took like a porkchop and raw and they poured
Pepsi on it and little bylittle, like you saw these
like little air bubblesand then they kept pouring
like more uh, Pepsi on it.
And then like you started tosee these like little worms
come out and then like thechick that was doing is like,

(23:45):
oh no, no, no, no, just wait.
Dumps out the Pepsi in the sinkand goes, I'm gonna put like
new Pepsi on there, pours more.
This thing came out ofthe pork that was so big.
It was like watching anepisode of the Dr. Pimple
Pop popper thing, likeshow It was so gross.
It was white.
I'm like in a vomit talkingabout it, but it was

(24:07):
like three inches long.
Oh my God.
For real.
I can't even think about it.
It is so gross.
And when we do this experimentin person, I might, if it
really is true, I am gonnathrow up 'cause it was so gross.
Oh my God.
But yes, we werereport back, but.

Gregg (24:26):
We don't push

Heather (24:27):
pork.
No.
And I will definitely notpush it, like, or even yeah.
Talk about it afterI watch the video.

Gregg (24:33):
Right.
But we're gonna try doing thatourselves to see if it's true

Heather (24:36):
or not.
Yes.
And if it's not true, thenwe apologize to the pork
industry for spreadingbad information and

Gregg (24:42):
we will report back.

Heather (24:43):
But if it's, if it was faked, that was a very
good ai, um, manipulated video.
It had all of us fold.
So TBD.

Gregg (24:52):
Yep.
Now, um, with theproteins, we're gonna
move on to the next one.
Now.

Heather (25:01):
Yes.

Gregg (25:01):
Which we'll do fat.

Heather (25:04):
Okay.
So with fat, I wouldsay, so there's all
kinds of different fats.
So, you know, you have, um,butter, which again, I would
do grass fed butter 'causeyou want it from the best,
like the healthiest cows.
Um, like, or I shouldsay like the cows in
the healthiest state.
Um, grass fed butter, you haveghee, um, you have coconut oil,

(25:27):
and I would do so for oils.
I would make sure that they'reunrefined, um, and cold pressed
and certain, uh, oils willhave like different, you'll
see like different words on it.
So like olive oil, you won't seethe word refined or unrefined.
Um, but you will see it onlike coconut oil and then,
um, you want, but then likefor olive oil, you'll see

(25:48):
like cold pressed on there.
And you wanna think oflike, the rule of thumb
is you want the least.
Processing done to the oiland the least heat used
in the process part of it.
Because when oil is exposedto heat, especially high
heat, that's when all thegood beneficial stuff in
it is, um, is destroyed.

(26:11):
And it can also go rancid.
So we, you definitely don'twanna stay away from that.
So just remember, like coldis what you're looking for.
Um, and unrefined is basicallylike a, um, I don't actually,
it's a less processed way,but I can't remember if it
has to do with heat or not.
With unrefined.
Well, unrefined versus refined.

(26:32):
But you want unrefined

Gregg (26:33):
and once again, you wanna make sure
it's in a glass bottle.

Heather (26:38):
Yes.

Gregg (26:38):
And they're in dark tinted bottles.
Not clear and not elastic.

Heather (26:44):
Yes.
'cause if the sun hits it.
That's why you want it dark.
'cause if the sun hits it,um, it can go rancid as well.
And with the glass.
So you gotta think aboutthis stuff during transit.
So it's probably in like,more than likely the
truck, um, is gonna be hot.
I mean, it's, thosethings are like metal.
And if it's anywhere, youknow, in a hot climate.

Gregg (27:06):
Right.
And if it's shipped overby a, a across ocean,

Heather (27:11):
oh yeah.
Like, God only knows what,you know, I'm, it might
not be heat controlled.
So that plastic isgonna actually get in.
If that plastic heats up,it's gonna start to leach.
That's chemicals into theoils, which you don't want.
So, I mean, that goes foranything, whether it's
like skincare, oil, youknow, oil that you're gonna
consume, any type of stuff.

(27:31):
So keep that in mind.

Gregg (27:33):
And one big thing just to throw out protein and carbs
for every gram is four calories.
Yeah.
For fat.
It's nine calories.

Heather (27:44):
Mm-hmm.
So it'll add up quicker.

Gregg (27:46):
Yeah.
So a little bit goes a longway as far as calories go.

Heather (27:51):
Yes, absolutely.
Um, and then with fats,I'm trying to think, um,

Gregg (27:59):
well, your body does need fat.

Heather (28:02):
Yes.
Because

Gregg (28:03):
you don't wanna go on a zero fat diet.

Heather (28:06):
No.

' Gregg (28:07):
cause you need and different things to
help your brain

Gregg (28:11):
health.
Yeah.
Protect your heart,your, your, your mind.

Heather (28:15):
Yeah, yeah.

Gregg (28:16):
And everything else, which, you know, once again,
we touched on a little bitbefore about the cholesterol
thing, which is a fat, sothat's what your brain needs.

Heather (28:27):
Mm-hmm.
And one thing like cholesterolmade me think of eggs.
Um, when you eat eggs, it'sactually, um, so this kind
of touches in the proteinand the fat part, but
there's a reason why eggs.
Have a yoke in 'em.
So like, you know, likethey're like, God made it
like that is the perfectmeal, I guess you would say.

(28:48):
Um, because, so back in theday, like in the eighties, like
egg whites were real popular.
Like that's what you shouldhave, you know, everybody
was eating egg whites.
And in fact, funny story,I did not know egg whites
or I thought scrambled eggswere white up until I was
six because my dad, that'sall he ate in the eighties,
like being a bodybuilder.
So when I went to a sleepover,they were like, Hey, do

(29:09):
you want scrambled eggs?
And I'm like, sure.
And they like served meyellow eggs and I'm like,
what the hell is this?
And they're like,it scrambled eggs.
And I'm like, no, it'snot, you know, like they're
supposed to be white.
Why are they yellow?
And then the mom had tocall my mom and be like,
what is wrong with Heather?
Like, why didn't she knowscrambled eggs are yellow?
And my mom had to explain that.
Um, my dad was a bodybuilder and

Gregg (29:30):
right now I still do eat egg whites, but I put a
regular one egg, two egg, threeeggs, whatever in it with it.
Because you do need thegood fats from the yolk.

Heather (29:41):
Yeah.

Gregg (29:42):
But I like the egg whites.
'cause it's higher in protein.

Heather (29:45):
Absolutely.
I would just make sure I wouldnot just eat egg whites though.
Because the reason is that eggwhites are more aller, like I'm,
they're more allergenic, which

Gregg (29:55):
I'm gonna say I did an allergy test and our good
doctor from Columbus foundout I was allergic to egg
whites because I had beeneating them for so long.
Mm-hmm.
So the way I got over it wasI went to eating duck eggs.

Heather (30:14):
Oh yeah.

Gregg (30:15):
And I got off of the egg whites for quite a while.
Now I'm back and onceagain I do eat egg whites,
but I put yolks in them.
Mm-hmm.
So I do no longerhave that allergy.

Heather (30:28):
Yeah.
'cause so like how youcook the egg too matters.
So like somebody might, um,if you tend to have a like.
Like a food intolerance isvery different than a, like
a food, legit allergy, youknow, like a food intolerance.
Um, nothing like, youdon't swell, like your
face doesn't swell up.
You're not in danger.

(30:48):
You know, when you eat somethingyou just, like, your stomach
might get messed up, youmight get bloating, whatever.
Um, if you find yourself,let's just say you eat, um,
you're eating egg whites andthat's happening, I would
try adding in a yolk or twoand seeing what happens.
Because scrambled eggs areactually the least allergenic,
um, when it comes to eggs.

(31:09):
How, like, how to cook 'emjust because it's like mixed
in and I like, it's, I dunnohow else to describe it.
It's like evenly distributed,you know what I mean?
And like it's allmixed together.
Um, whereas like sunny side up,you're, you're just eating parts
of the egg whites, you know, andthen our parts of the yolk, it's
still a little bit separated.
Um, not that that's bad, it'sjust if you are more sensitive

(31:31):
to like, to eggs scrambledmight be like your go-to thing.

Gregg (31:36):
Right.
And that's a good source ofprotein and fat, the whole egg.

Heather (31:42):
Yeah.
And so how, you were sayingwith how you switched to duck
eggs in food in general, butI think protein, um, more
specific, like more I shouldsay, most importantly, um,
because most people tend to haveissues with certain proteins
sometimes, like, 'cause whetherthey, you know, that's all
that they eat or whatever.
There's all kinds ofdifferent reasons on why

(32:03):
you get food intolerances.
But, um, and stress is ahuge one too, just for you
guys to keep that in mind.
Um, but it's good to rotate yourfood, so that does not happen.
So like, if you might gothrough, you know, like if you
like eggs, even before somethinghappens, you don't wanna wait
until like ship breaks andthen you rotate your food.

(32:24):
You wanna prevent it.
So you would, you know,you can do egg like
chicken eggs, you know.
Maybe for a week andthen maybe switch it to
duck eggs for a week.
Like, just make sure you'rerotating your stuff and you're
not eating the exact samething every day, every week.
Because I had that happento me with protein powder,
with weight protein powder.
And I had like a, um, this wasactually when I was, uh, oops.

(32:47):
Training for a competition.
We couldn't figure outwhy I couldn't lose this
like tire around my waist.
I was getting leanereverywhere else.
And here it was, I was eatingwhey protein a couple times a
day and um, it was causing waterretention around my stomach.

Gregg (33:02):
Right.
Which, that's theway your body reacts.

Heather (33:05):
Yes.

Gregg (33:05):
This drugs went on at the cortisone and everything.

Heather (33:09):
Yes.
So like, and um, also anotherlittle fun fact about food
intolerance is they act, they'rekind of hard to pin down, um,
because they can actually, yoursigns of them can actually show
up up to five days after that.
And they can show up in alldifferent kinds of ways.
Like your elbow could justbe bothering you, like.
It could inflame that.

(33:30):
And that's like yoursign that you have like
a food intolerance.
Like they can have alllike headaches, you know,
migraines, um, like withmy case stomach, um, water
retention around my stomach.
'cause my, my gut was inflamedbasically is what was going on.
And, um, so it's, thosecan be very, very tricky.
So it is important, like Isaid, to don't, don't wait

(33:52):
until something's brokenand then you gotta fix it.
'cause also, once you have oneintolerance, the inflammation
can lead to other intolerances.
So it's like best to, you know,prevent them in the first place.

Gregg (34:03):
Right.
'cause that puts sucha stress on your body.
Mm-hmm.
Then your body starts resistinga little bit of everything.

Heather (34:11):
Yeah, for sure.
Um,

Gregg (34:13):
with the fats, once again, your body either burns
it as energy or stores it.
Mm-hmm.
And this is where, onceagain, you have to be careful
because a lot of people.
Who are overweight.
It's not because theyeat a lot of fat.

Heather (34:33):
Mm-hmm.

Gregg (34:34):
It's because they eat too many carbohydrates.

Heather (34:36):
Yeah.
Which

Gregg (34:37):
we'll get into in a little bit here.
But don't make fatout to be the bad guy.

Heather (34:44):
No.

Gregg (34:45):
Because our bodies do need it.
And it's, Heather broughtup some of the fats,
one of the other fats.
Macadamian nut oil.
Mm-hmm.
Is another good one foryou to use, whether you
use it in cooking orputting it on your food.
Whatever the, themeat, the macros that

(35:05):
you're trying to reach.

Heather (35:07):
Yeah.
And then like almond butter.
Um, you can do peanut butter,but a lot of people actually
have issues with peanut butter.
Not, again, not in anallergic reaction way, um,
but a intolerance way thatcan cause inflammation,
brain fog, things like that.
So,

Gregg (35:22):
and I would make sure you get natural peanut
butter or almond butter.

Heather (35:26):
Yeah.
Make sure, because a lotof 'em have sugar in 'em or
other chemicals in it, sojust natural's always better.
Um, I know even like a lot ofgrocery stores are making their
own, you know, they have likethe peanut butter machines,
um, and or nut butters.
'cause they're making allkinds of different nut butters.
Um, and I'm usually, sothat's really good that
they have that option asopposed to like gif that.

(35:48):
Um, I, I'm, I mean,the last time I looked
it had sugar in it.
They might have changed itand cleaned up their act.
I mean, I, I don't know.
Do you think like in a year,'cause like, so they, um.
K put in that thing wherethey're banning all, um, what
is artificial dyes and food.
Yeah.

(36:09):
Like I wonder what food'sgonna look like in like a year.
Like if it's gonna, if thesecompanies even, like if it's,
if they have something even morethan die, like are they gonna
just gonna start jumping on thetrain to like prepare what to
start cleaning this stuff up?

Gregg (36:23):
So for our youth sake and everybody that's addicted
to that stuff right now,

Heather (36:29):
I know it's crazy.
Well and like they say,you know, you can go over
to Europe and eat likeItaly, you can eat fine.
Um, like I know somegirl who went over there.
I uh, I used to work with her.
She was like my height andshe's like, I am gonna eat.
And the reason why I sayshe was my height 'cause
we're, we were both short.
So like five poundson us is like it, you

(36:51):
notice it, you know.
And we obviously gain weighteasier than the average person.
'cause we're shorter.
Like our bodies are smaller.
But she's like, I, she wasgoing over there for two
weeks and she's like, Iam going to eat nonstop.
She's like, I alreadymentally prepared.
I'm gonna gain 12 pounds.
I'm okay.
Like I'll come back fatter.
It's fine.
Whatever.
She went over thereand she came back.

(37:12):
She's like, Heather, you'renever gonna believe this.
I ate like four course, fivecourse meals, every meal.
I was eating gelatoall the time.
I was eating this, like,pastas, pizzas, everything.
She goes, I lost eight pounds.
And I'm like, what?
It's insane.
And so many people saylike, they come, they go
over there, they're eating.
They can eat like pizza,drink their, like even the

(37:34):
wine over there is different.
They don't haveheadaches after it.
Like they're not, I don't wannasay they're not hungover, but
it's not like here how we act.
Right.

Gregg (37:41):
Which is, goes to show when you have cleaner food.

Heather (37:45):
Yeah.

Gregg (37:45):
Your body accepts that.
It ends up burning it up.
It doesn't store it.
It's body fat.

Heather (37:52):
That's why I think that there wasn't so many.
Like fat people walk oroverweight people walking
around like in the forties,fifties, like sixties is because
the food was so much cleaner.
Like, think about it.
How much did you, like, I'm sureyou were eating a ton back then.
You know, nobody was, well,

Gregg (38:12):
I meant some, we used to drink whole milk.

Heather (38:14):
Yeah.
And like, I don't know,it just, it's insane.

Gregg (38:19):
The cows were real cows back then.

Heather (38:21):
Yeah.

Gregg (38:22):
They didn't have all that stuff put in

Heather (38:25):
them.
Well, we had a doctor tellus that, um, there are two
different cows that there's likean A and a B cow and the Europe
actually has the better oneslike be the cows that we have
are more allergenic to people.
So, and he actually, he wasseeing a lot of dairy allergies
in his practice and he islike, what the hell's going on?

(38:47):
So he decided towork on a dairy farm.
'cause he's like, I gotta,you know, figure out this.
And I wanna, I wanna beon the front lines and
see what's going on.
So he did that and thefarmer actually had two
different groups of cows.
One for his family andlike where his family would
drink the milk from, youknow, the cheeses, you know,
everything and eat the meat.
And then this other group ofcows is what, you know, he
sold to the, the, um, masspublic, general public, yeah.

(39:11):
And he's like, oh my God.
And then he realized likethat's what a lot of the
farmers do is they, you know,separate 'em and they keep the
good ones and the good ones.
We don't have a lotof 'em in America.
So it's just, I don't know,it's just so ridiculous.
I feel like everythingin America for, I mean,
we're a first, we shouldnot have these issues.

(39:34):
It's kind of bizarre that we do

Gregg (39:38):
well.
It's so bar fk keeps

Heather (39:40):
that.
I know somebody's gotta do it.

Gregg (39:43):
But now with the fat, we recommend you
either keep your fat medium.
Or if you're going to keep yourcarbs low, you can increase your
fat content a little bit more.

Heather (39:57):
Yes.
And we're not talking like200 grams by any means.
Like, you know, I don'tcare if you're eating
zero carbs for day.
Once

Gregg (40:04):
again, it's nine calories per gram.

Heather (40:06):
Yeah.
So calories do come into play.
However, I, my personal beliefis someone can, you know,
disagree with me, whatever.
You can get away with eatinga lot more when you're on
a low carb, high fat diet.
And so that is, in myexperience, um, when I, I feel

(40:26):
like I have to pay it moreattention to my calorie number
when I start adding carbs in.
Um, you know, andlike lowering my fat.
Um, as opposed to like whenI switch over to a low carb,
high fat, to be honest, I don'teven, I don't count calories.
I don't even look, um, andI'm eating a ton of fat.
And Well, it fills you up more.

(40:48):
It it does.
But So you feel full

Gregg (40:50):
longer.

Heather (40:51):
Absolutely.
I just, I've just noticed thoughwith me, particular when I add
in carbs, like when I switchover to a lower fat, I should
say medium fat diet with somecarbs, it's, I gotta be careful
on my overall calorie amount.

Gregg (41:08):
Well, if you eat more carbs, your body seems like it
CRAs some more, so you end upputting in a lot more calories.
Where with a higher proteinand fat, you feel full longer.
Your satiety is there.

(41:29):
Mm-hmm.
So you're not craving whereif you ate a bag of candy,
a lot of times if therewas another bag there, you
would dive right into that.
Mm-hmm.
Because that sugar justgets the body spiked and.
Craving more, eventhough your belly's full.

Heather (41:49):
Yeah.
It

Gregg (41:50):
becomes more psychological than
actually needing something.

Heather (41:55):
Well, they say sugar's more addictive than cocaine.
I believe that.
And one thing too, to pointout that if you do decide to
that on the low carb, highfat bandwagon, just know that
your sugar receptors in yourbrain becomes super sensitive.
So when you do fall offthe wagon, it's bad.
So like you just know that.

(42:17):
So like if you're like,let's just say you're like,
I wanna break my diet.
You know, like let'ssay it's a celebration.
You're like, I amgonna eat this cake.
Keep that in mind that you,I don't wanna say you have a
plan in place, but like youunderstand that that cake is
gonna signal your brain to go,holy shit, we have sugar again.
And you're gonna wantto eat, keep eating.

(42:39):
Um,

Gregg (42:40):
and I think we mentioned this once before,
if you are at a party.
Eat the good food firstand that way let it settle
a little bit before youdive into what you grave.

Heather (42:55):
Yeah.

Gregg (42:55):
Because this way, once you're eating your grave
food, your stomach's gonnafeel a little bit false,
so that'll slow you down.

Heather (43:05):
Yeah.

Gregg (43:05):
But if you dive right into that piece of
cake, ice cream, cookies,whatever it may be.

Heather (43:10):
Yeah.

Gregg (43:11):
It's the gloves are off.

Heather (43:13):
Yeah.

Gregg (43:14):
Because then your brain is just craving it like crazy.

Heather (43:19):
And that's why like you see bodybuilders after a
show if they go and like ourrule of thumb always is after
a show, like I remember youwould never let me eat you like
no alcohol right after a show.
And like I might have hada bite of a cake one time.
Like I usually just do a burger,fries, no sugar until like

(43:41):
probably day like four or fiveafter I'm starting to like.
Skip back to likeadding more calories and
then everything else.
Because a lot of thesepeople, you know, they have
donuts waiting for them.
Backstage was the one, likethe stupidest thing to do
because that it's not onedonut, it's like two dozen
and then their body blows upbecause they haven't had sugar
and they can't stop eating it.

(44:01):
And like it's the two dozendonuts and then they go to
eat pizza and then they go andlike, they just can't stop.

Gregg (44:07):
Right.
Their body retainsa lot of fluid.
Mm-hmm.
Which a lot of peopleend up in the hospital.
They have to get drained.

Heather (44:14):
Yeah.
And, and so like thelow carb diet is a less
extreme version of that.
But that would, thatsame thing would happen.
You're gonna gain, you'regonna gain a ton of water
weight that day because thecarbs hold onto all the,
you know, a lot more water.
Especially 'cause

Gregg (44:29):
four parts water for every gram of carb.

Heather (44:32):
Yes.
So, and then you're probablygonna have a really bad
headache because your potassiumsodium level's gonna be off.

Gregg (44:39):
Right.
And that's all gonna havean effect on you now.
Carbs are not bad ifthey're used properly.
And just so you know, to keepit simple, there's complex
carbohydrates and there'sfast acting carbohydrates.

(45:00):
Complex carbohydrates would beones that take longer to digest.
Like an oatmeal.

Heather (45:08):
Yeah.

Gregg (45:09):
Where a fast acting carbohydrate
would be like white rice.

Heather (45:15):
Mm-hmm.

Gregg (45:16):
That gets broken down super

Heather (45:18):
quick.
Yeah.
Sweet potato, whitepotato, things like that.

Gregg (45:22):
Now, both are good for you if used properly.

Heather (45:28):
Yes.

Gregg (45:29):
Now in my own case, and with clients of ours, if
we're eating carbs before theworkout, we want ones that'll be
a little bit more fast acting.
If it's earlier in the day,we would look for more of
a complex carbohydrate thatwould burn a little bit slower.

(45:53):
Now when you're done draining,like for instance today
with myself, I had a fastacting carbohydrate with
Jasmine rice along withmy ground chicken breast.
So this way the fat was at aminimum, the protein was high

(46:18):
and the carbohydrate was high.
It was fast actingwith the jasmine rice.

Heather (46:23):
Yeah.
'cause fat willslow down digestion.
So the like right when you'redone working out, you wanna get
that stuff like digested andin your muscles like used up.
So you do not really wantfat right after your workout.

Gregg (46:39):
No.
'cause that'll slow it down.
The recovery to rebuilding.
Everything you tore down,and once again, you don't
build yourself up whenyou're draining at the gym.

Heather (46:51):
Yeah.

Gregg (46:52):
You're tearing yourself down, and this
way your body comes in likecarpenters to rebuild after
a fire with somebody's house.
It comes in and then it rebuildsit back bigger and stronger.
Mm-hmm.
And that's why it needs tohave the right materials.

(47:12):
Now, later in the day, I'llhave my grass fed beef that'll
have a little bit more fatthan my crown chicken did.
But my carbohydrateswill be dropping
because I don't need it.
I'm, I'm done.
My glycogen stores are filledback up, and now I'm just
rebuilding with the proteinand once again, the fat

(47:37):
that my body needs for myhormones and everything else.

Heather (47:41):
And I know I said this last week, but carbs also play
a role in cortisol production.
They bring it down so youknow, if you are noticing
yourself more stressed,you are probably noticing
yourself craving more carbs.
But they can be utilized atthe end of the day right before
bed if you're, you know, yourmind's racing, you're like,

(48:04):
too stressed out to sleepbecause sleep is very important.
So you wanna make sure thatyou're, you know, sleeping.
'cause that's alsowhat helps build.
Like, that's when you arebuilding yourself back up too.
So the, you tear yourselfdown at the gym, but you
rebuild when you're eatingand um, when you're sleeping.
So that's, you wannamake sure that you get
the best sleep possible.

(48:25):
So that's when I would, youknow, add a little bit of
carbs like at your last meal.
Um.
For that.
So keep that in mind.
So where, you know, likeyou said, you're not,

Gregg (48:37):
but that doesn't mean a, a bag of Skittles.

Heather (48:40):
No.
And we're talking aboutmore complex carbs, some of
those slower digesting ones.
Um, and I would eat it, like if,let's just say you go to bed at
11, I wouldn't be eating it at10 45, you know, choking down
a thing of oatmeal real quick.
I would be eatingthat at like nine.
And so you have time todigest it and everything else.
Um, now

Gregg (49:02):
on some occasions I'll have a bowl of oatmeal with some
protein powder and a scoopertwo, a almond butter because
the fat will help slow down.
Mm-hmm.
The digestion of the oatmeal.
So even more so, so this wayit'll help me once again, like

(49:23):
Heather brought up about beingable to fall asleep and helping
my body rebuild for what I'mgonna, for what I did that day.
And to get meready for tomorrow.

Heather (49:34):
Mm-hmm.
So, yeah, it's not that like,like if I was at the extreme,
like if I was competing fora bodybuilding show again,
I would be, um, probablytaking away those carbs.
It, it's because you're insuch an extreme like situation
that, and the littlest thingmatters, you know, so you're

(49:57):
not gonna be eating carbs onyour last meal, but in the
every day, you know, the averageperson, it's not, you're not
gonna really notice that.
And you're gonna probably,you're gonna get better weight
loss results because you'regonna lower your cortisol
with having a little bitof carbs at your last meal.
So it's not gonna reallyhurt you because you're
gonna counteract thatcortisol production.

(50:19):
Um, and again, we mean likea little, like 25 grams.
I wouldn't be going crazy.
Um.
Also with that said, when youwere saying like with your
workout and how, you know, howthey're utilized properly, if
you guys are working on, let'sjust say you're trying to build
up a certain body part thatyou know, might be lacking
a lot of people that's legs.

(50:40):
Um, you could eat, you know,let's just say like with
what I do personally ison my days I don't lift, I
hardly have any carbs at all.
Like my carbs are prettymuch my vegetables.

Gregg (50:53):
Right.
Because once again, carbsare used for energy.

Heather (50:56):
Yes.

Gregg (50:57):
And you really don't need it on that day because
you're not doing anything.

Heather (51:01):
Yes.
Over

Gregg (51:01):
and above daily maintenance.

Heather (51:03):
Absolutely.
And then, so like on my daysthat I do like my arm and I
or my back, I don't reallywanna build up my back.
So I'm not really gonnaeat like I am on like my
glute or my leg day onwhich I would like to build.
So I might have somelike medium carbs.
And again, my carbs are alwaysgonna be on the low end.
Even if I say medium,they're medium to me.

(51:25):
Um.
And then same with then onlike leg or glute day, I'm
increasing my carbs and they'rethe highest I'll ever eat
for the week on those days.
Um, which again, I'm in like75, maybe a hundred grams
on my like, super high days.
Um, I just, I know I so low.
Um, you that like toa bodybuilder that's

(51:47):
like a low day.
Um, yeah,

Gregg (51:51):
I mean, I'll go as high as 600, 700
carbs on my high days.
Obviously I'm not competinganymore, so I don't take
it up higher than that.
But once again, if you'retrying to gain weight, carbs
will help you with that.

(52:11):
But one good thing is,

Heather (52:13):
wait, wait.
Really quick though.
I do wanna point outwhen you say gain weight,
you like muscle weight?
Yeah.
So,

Gregg (52:19):
correct.

Heather (52:20):
Yeah.
So even like if.
You guys also, like let'sjust say you're overweight
and you're out of shape.
Okay?
So you want to, you know thatyou want to weigh less, but
you also know that you don'thave a lot of muscle on you.
I would be eatingto build muscle.
Like that's how Iwould approach this.

(52:40):
I do wanna just clarify thatbecause Very good point, right?
Because if you are eating,like if you're taking advice
on how to lose fat, allyou're gonna end up looking
like is a very skinny guy,

Gregg (52:52):
a skinny, fat person.

Heather (52:54):
Yeah.
You're not gonna looklike this toned because
you have to build though.
It's like, okay, if you seethe, like a guy that's ripped,
it's not that he just lostfat, and that's just like
what muscles look like withwithout work done to him.
You know?
Like you have to build thatup so they show through.
That's, so your goalsshould be to build muscle.

(53:17):
Like even if you're,let's just say you're 70.
Pounds, even a hundredpounds overweight.
But you know, you havenever really worked out.
You still wanna think in termsof, I wanna build muscle and
that's how I'm going to eat.
Because eventually thatfat's gonna come off as
you build the muscle.
Right.

Gregg (53:33):
And that'll burn more calories.
Mm-hmm.
Your body feeding the musclethat you've added to your frame.

Heather (53:39):
Yes.
Because if you're justconcentrating on fat loss,
all your metabolism'sgonna slow down.
The less you, 'cause like, ifyou think about it, you're like,
how much energy you expel, likeduring the day is contingent
upon how much you weigh?
So, like, you like, um,expend a lot more calories

(54:00):
than I do during the day.
So if you're like 500 poundsand all of a sudden you're
down to 300 pounds, you're.
Caloric expen expenditurethroughout the day is gonna
be way, way, way less.
So if you don't haveany muscle to keep your
metabolism up, you're gonna,it's gonna be a struggle.
You're gonna end plateauing.

Gregg (54:18):
And an easy way to know if your metabolism
up, if you feel hot, um,a lot of times will take
people's body temperature.
Mm-hmm.
Because if you die at tooextreme, your metabolisms
low down and so willyour body temperature.

(54:38):
Mm-hmm.
And this is why usuallywhen we're working with
people will rotate thecalories a little bit.
Havings of my lowdays and medium days.
'cause that's the way your bodydoesn't get used to anything
where it can't slow down.

(54:59):
'cause even if we were dietingyou for a, she, we would
keep 'em low for a littlebit, but then we would have
a. Some people call it a dayor whatever, but what we're
basically doing is we're uppingyour calories because then your
body goes, well what's this?

Heather (55:16):
Yeah.
And it speeds

Gregg (55:18):
back up again and then it continues to go because your
body, if you take it down to lowand calories will just conserve
very slowly burning things.
'cause it's tryingto protect your life.

Heather (55:34):
Yeah.
And I would, when you like, Ithink the easiest way to like
bounce your calories is to do itaround your lifting, you know?
So like your liftingdays, eat more.
You know, like I think theeasiest thing to do, like if you
really aren't into diet, likeif you aren't diet nerds, like

(55:55):
I think like we're diet nerds.
Like I would love playingaround with diets and
thinking about it.
And if you're just like, thisis just not what I want to do.
I think the easiest thing todo is to have a base like.
Come up with like a base meal,like in your head and how like,
like what, how much proteinyou're going to eat and then
just rotate 'em and you know,with fats and then, you know,

(56:19):
maybe a little bit, a littlebit of carbs and have that be
like your low day and then onthe days that you lift, just
like double the carb amountand then that would just,

Gregg (56:29):
right.
And I mean, we weigh our foodthat just affords of habit.
Mm-hmm.
A lot of people don't want todo that and that is fine, but
you should get in a habit.
If you're eating, let's saya handful of meat that would
fit in my hand and my weightis slowed down where I need to

(56:52):
start burning calories again,just take a little bit of that
meat away that's reducing yourcalories, whether it's rice.
Oatmeal.
Mm-hmm.
Whatever.
But that's a very simple way.
You don't have to goto the extremes with
measuring everything.

(57:12):
You can eyeball it.

Heather (57:13):
Yeah.

Gregg (57:14):
And then just gradually keep cutting back a little bit.

Heather (57:17):
Well, I, I do, sorry.
Go ahead.

Gregg (57:20):
Don't do it too drastic because that'll
slow down your metabolism.
'cause it's like you'regoing to run five miles and
you start out sprinting.

Heather (57:32):
Pretty soon

Gregg (57:33):
you are gonna be jogging, then you're
gonna be walking, and thenyou're gonna be crawling.
And that's not what we wantfor you to be able to get to
the body weight and have thetype of body that you want.

Heather (57:49):
Absolutely.
One thing, when about measuring,I do think it's a good idea.
By no means do I thinkpeople should walk, like,
walk around with scalesfor the rest of their life
and measure every meal.
However, I do think it's agood idea to maybe the first
couple days to actuallymeasure food so you understand
what like four ounces is.
I think a lot of people,especially when it comes to like

(58:09):
tablespoons, a lot of peopledon't know what a tablespoon
actually is, especially whenit comes to like almond butter.
I mean that's kind of how I amwhen I'm making like my pro like
protein shakes in the morning.
I'm like, oh, giantscoop tablespoon.
When really that's probablylike two, maybe even three.
'cause like I said, I doeat a lot of fat, so I
really like don't care.
Um, but I do think it'simportant for people to

(58:32):
know what, like how muchactual, like, you know, when
serving is and then eyeballit the rest of the way.

Gregg (58:42):
And by the way too, like with you taking that extra big
scoop of almond butter, this isone thing we can't stress enough
to you, you set your plan up.
If you fall off the wagonand you go crazy, you
buy a bag of Oreos andyou kill the whole thing.
Mm-hmm.

(59:03):
That's not the end of the world.
If you've been good, yourbody's going to look at that
and go, what the heck is this?
And speed it up and burnit up and get rid of it.
The worst thing to do is, oh,I give up on this, and then
you just start to eat bad

Heather (59:22):
again.
Yeah.

Gregg (59:24):
It doesn't matter.
Just get back to doingwhat you were doing.
Again, don't beat yourself up

Heather (59:32):
and Well, and that's why I think it's important
to be realistic with yourdiet and to look at it as
lifestyle eating and how so?
Because usually when you likego out with our clients, when
we set them up on a lifestyleplan and it's more like.
They actually thinkabout their life.
It's not short term.

(59:53):
You kind of work stuff into it.
There is no falling offbecause it's, when you're
on a diet, quote unquote,you're deprived of everything.
And because you usually, like,that's what happens with people
when they go on a diet to loselike, you know, maybe 15 pounds,

Gregg (01:00:09):
I'm never gonna have that again.

Heather (01:00:11):
Yeah.
Like, gimme a break.
You a hundred percent aregonna eat ice cream again.
Or you're a hundred percentgoing to eat like cheesecake.
And if you plan that into it,and like, and I know, I think
we mentioned this last week, ifyou know you're going to some
party that's gonna have goodfood that you want to eat, then
just lift that day and havethat be your high carb day.

(01:00:33):
And then you framingthat as that is what
is supposed to happen.
Like I am eating this tofuel my muscles after I
done, I'm done lifting.
Um.
That you will not, usually,people do not then go and fall
off the wagon and go crazy.
But if they're deprivingthemselves in their, like,

(01:00:54):
in their mind they're like,never gonna eat cake again.
You know, whatever.
And then they, even if theylift and then they go to eat
that piece of cake, they're,oh my God, this is the end.
You know, like, I, I'lljust throw this away
for the rest of the day.
I'm gonna just, youknow, eat whatever.
And then that turns,that usually bleeds
into the next day.
They feel like crap.
They don't get into workoutin and it just snowballs.

(01:01:17):
Right.

Gregg (01:01:17):
And if you do, do I highly recommend the next
day, drink a lot of water?
Yeah,

Heather (01:01:23):
that's a good point.

Gregg (01:01:24):
That'll help flush your body out because it always
seems like sugar is the problem.
Mm-hmm.
Um, I, you can eat allthe red meat you want.
Because that isn't gonnacause you to be off the wagon.

Heather (01:01:42):
Yeah.
No one seems to like gonuts after eating a steak.
Isn't that weird?
Or even like a sweet potato.
So like, it is, people alsoneed to like, 'cause I think
that they, I don't know, theykinda look at the like cake.
It's just because it's likehigh calorie and it's not, it's,
it's like you're eating drugs.

(01:02:03):
And I think I've probably saidthat on this podcast before.
Like that never happens whenagain, like I said, sweet
potato, you're eating jasminerice, white rice, brown
rice, whatever, oatmeal.
Like I don't go crazy whenafter I'm done eating oatmeal
and it's always just sugar.
So think about that.
Like you guys are, you know,people, that's what they

(01:02:23):
always tend to cut out,you know, is your like.
Chips, like certain brands ofchips, like yes, you know, you
do eat them, but I feel likewith sugar, that's like the
main culprit that people justfall off the wagon and go nuts.
Like, don't get me wrong,you'll, you can eat a whole
bag of chips sitting there,but it's, that's not usually
what like triggers somebodyto like, then go eat a

(01:02:44):
cake and then go eat that.
It's usually, it starts with thesugar and then it just spirals.

Gregg (01:02:49):
And by the way, we always tell people don't go grocery
shopping hungry, because if youbuy it, you're gonna bring it
in your house and it's gonnabe looking at you every day.
Mm-hmm.
And as we all know at night, ifyou're sitting there chilling,

(01:03:10):
watching TV about every othercommercials a food commercial,
which gets you thinking abouteating something that's not
necessarily great for you.
Mm-hmm.
And.
If it's sitting in thepantry, that's very easy for
you to go get and open up.

(01:03:31):
But if you gotta get dressed,go drive to the store and
go by and bring it home.

Heather (01:03:37):
Yeah.
You're not gonna do that.

Gregg (01:03:38):
Yeah.
Most of the time you talkyourself off the ledge and
it's like, I don't really needit, so don't bring it home.

Heather (01:03:47):
And one other thing too, I wanna point out
with, again, like this, um,mostly pertains to carbs.
If you have, like, youlove, like, let's just say
like chocolate or you lovepotato chips or whatever,
and you're trying to cut thatout of your life, at least
like limit it because I,I don't believe in cutting
anything out full boat ever.

(01:04:09):
Like yeah, especially ifyou like it, like why not?
But um, it like, okay, likewith chocolate, make sure you
get, start buying somethingthat is good quality chocolate.
Like.
Because you will realizethat at like, you're maybe a
fourth of the like chocolatebar in, you actually don't

(01:04:30):
want it anymore 'cause it'sactual real ingredients.
And this goes back to what wewere talking about with all
the chemicals and the crap.
When you buy a cheap chocolatebar, you wanna eat the whole
thing and then you want more.
So, and the same goes withlike chips buy good, like
spend more money on a goodquality brand like product
and buy like chips that areactually like, um, fried in

(01:04:53):
like avocado oil or like beeftallow, like whatever it is.
Something that's good as opposedto like canola oil crap, you
know, chemical filled chips.
Um, because you will startto really notice a difference
because yes, it's, you know,sugar, but I also think
it's all the chemicals.

Gregg (01:05:11):
Yep.
That is for sure.
Now we're not bootingcarbohydrates down carbs.
They have their plates.

Heather (01:05:18):
No, but they're the ones that seem to like.
Be an angel and a devil.
Like, you know, like with fat,you don't really see that.
It's like, you don't,don't get me wrong.
You have the bad, like thecanola oils and things like
that, that you should not touch.
But fat in general, it's not,it doesn't make you fall off
the wagon or it doesn't causediabetes, and it definitely
does not cause heart diseasefor all those people that

(01:05:40):
are still behind the timesand think that it does.
Um, but carbs seem to,that's the one you have to
be the most careful with.

Gregg (01:05:50):
Yeah.
Now, if you're trying togain weight, you're a young
person and you're goingto play sports, or you're
just naturally too skinny.
Mm-hmm.
You could play aroundwith your carbs to help
yourself put weight on.
But I would also, like wesaid, keep your fat up and

(01:06:11):
obviously your protein.
Mm-hmm.
Where on the other hand,if you're trying to lose
weight, which seems likeit's about 70, 80% of us,
that this is where you wannaplay with your carbohydrates.
Mm-hmm.
And on days where you're notas active, and by the way,
when we say training days, itdoesn't mean you have to go be

(01:06:35):
a weightlifter or anything else.
Mm-hmm.
You could do your yoga, youcould be doing your esthetics.
That's the same thing we'retalking about, because
that's just as important.

Heather (01:06:46):
Yeah.
Maybe we shouldsay exercise day.
Yeah, yeah.
Active day or play a sport.
Like same, same thing.

Gregg (01:06:54):
That's right.
Because you're gonna dryplay and pickle ball dry.

Heather (01:06:57):
That is true.
Yes.
I am going to, again, I stillhave to, we gotta look up the
rules, but we have a familyfriend coming into town.
Um, she comes to Ohio forthe summer, so she's gonna
take me under her wing andshow me all this stuff.
So.
I hope to God it'sto learn how that is.
Yeah.
I hope to God it'snot like volleyball.
Like I obviously, I know it'snot like volleyball where

(01:07:19):
you like use your hands tohit it, but like I get very
spastic when I play volleyball.
Like, I don't know why,like when the ball comes
to me, I get crazy.
So I'm hoping I don't havethe same thing when I play
pickleball, God, God helpwhoever my partner is.
But

Gregg (01:07:33):
um, with the carbohydrates, make sure
you stick them more complexfor most of the day.

Heather (01:07:42):
Yeah.

Gregg (01:07:42):
Around your draining, your esthetics, your pickle
ball, that's when you can havethe carbohydrates and the simple
ones before the competitionor the activity and afterwards
the replenish yourself.
But then after that, Iwould start tapering off.

(01:08:05):
Yeah, we're goingto a more complex.

Heather (01:08:07):
Yeah.
And it's funny, as you weresaying that, um, this just
popped in my head for all thoseoffice, uh, TV show lovers.
Um, there's an episode whenthey do a 5K and Michael
Scott like reads how you haveto carload before a race.
So he is eating fettuccineAlfredo right before the
race and then he throws upand he can't make the race,

(01:08:28):
like, can't make it allthe way through the race.
Um, so keep like that inmind 'cause that's actually
a good lesson for dieting.
Like when we say like alittle bit of carbs before,
you want the fast acting,not the fettuccine alfredo's.
Um, and just a little bitenough to get you energy.
And that's, that is likeeverything that we say is

(01:08:51):
a recommendation and it'skind of like a starting
point where you then kind ofpersonalize it and test stuff.
So like, I wouldtry, you know, like.
15 grams before aworkout and then Right.
And

Gregg (01:09:03):
then slowly work your way up if you need more.

Heather (01:09:06):
Yes.
Like if you're seeing likeyou're dragging, okay, try 25.
And then, you know, if youmight, even if you feel
good at 25, you might wannasee how you feel a little
bit more, you know, like,and just kind of test.
'cause you can always go down.
And then same with after, youknow, um, you might, you know,
try 25 grams and if you'rejust not noticing the results
that you want after lifting,you know, push it to 50 75.

(01:09:29):
I mean, you can go a lot higher.
I would recommend going higha lot higher after you're
done working out than Iwould before you work out.
Correct.
Mm-hmm.

Gregg (01:09:39):
And once again, a workout could be going for a walk.

Heather (01:09:43):
Yes.

Gregg (01:09:44):
Whatever fits your lifestyle.

Heather (01:09:46):
Mm-hmm.

Gregg (01:09:46):
But once again, all these little things will get you
headed in the right direction.

Heather (01:09:53):
Yes.

Gregg (01:09:53):
Of getting you closer to your ideal body weight.

Heather (01:09:57):
Mm-hmm.
Yep.

Gregg (01:10:00):
Well, I think we covered quite a bit.

Heather (01:10:03):
I know that's a lot long.
We talked a lot longeron this than I thought.
I thought this was gonna bemore of a kind of a little
re recap and just go a littlebit further into stuff.
And as you can tell, welove talking about diet,

Gregg (01:10:15):
so I hope we answered your questions that you send in
the US and if you do have more

Heather (01:10:21):
Yeah.
Um, feel free to email usat info at the alpha male
podcast.com and just putquestions in the subject
line and then don't forgetto like, share and subscribe.
We really appreciate it.

Gregg (01:10:32):
Yep.
Thank you very much.

Heather (01:10:34):
Yeah, we'll see you next time guys.
Have a good day.
Mm-hmm.
Bye.
Bye.