Podcasts about flexible dieting lifestyle

Saturday Rant: Do not make this dieting mistake  Sign up here to do the 5 for 50 challenge with us! If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. Sign up for the next Follow-Through Challenge Follow me on Social Media:Amy on IGAmy on FacebookCheck out the Amy Ledin WebsiteJoin the Follow-Through Challenge offered every 6 weeksAmy Ledin's 16-week Fat Loss Academy Resources:Lean Bodies Consulting (LBC)Follow LBC on IGCheck out the LBC Community on FBLBC University#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez  

Food is critical thing to deal with. It either gives us the right nutrition or offers us take too much of it and makes us unhealthy. In order to balance it, we need follow the right diet. In today's episode of Conversations with Claire,  we are joined by Zach Rocheleau, the man behind The Flexible Dieting Lifestyle.  He is renowned for assisting countless individuals  around the world to create a diet where they eat the foods they love, optimize their health, and live the life they've always wanted. Tune in to this new episode and learn the diet flexible to you!   Highlights: (09:49)  How Zach Started His Journey in Instagram? ( 11:56 )  Building Rapport and Trust in Short Term Medias (16:29)  The Validation That People Need at an Early Age (21:31)  Where Can These Traumatic Experiences Lead You? (30:04) Aiming for That Elevated Quality of Life (32:11) The Affect of Paleo Diet to Your Relationship to Food (33:44 ) How Diet Cheat Days Makes It More Bearable? (36:58) Introducing the Art of Flexible Diet (56:40) Setting up the Bounderies  (01:06:21) Keep a Balance Between Brands, Opportunities and the People (01:07:10) Figure Out the Ultimate Form of Recipe (01:10:32) Why Invest for the Right Equipment? (01:13:48) Do Something That Makes You Feel Better (01:20:11) Things That Zach Is Grateful Of Links: Website: The Flexible Dieting Lifestyle Instagram: Zach Rocheleau (@theflexibledietinglifestyle)  Twitter: Zach Rocheleau (@TheFDL)  Youtube: Flexible Dieting Lifestyle My Links  

When going on vacation or attending a special occasion, it can be stressful when you've been on plan. Amy discusses how to not stress over it, make a decision, and follow through.    If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. Sign up for the next Follow-Through Challenge Follow me on Social Media:Amy on IGAmy on Facebook Resources:AmyLedin.comLean Bodies Consulting (LBC)LBC University  

Create a character specifically in the area, like dieting, that we're trying to level up so we have clarity on how we should behave. Sometimes when we're dieting, when we're on plan, we're on plan and when we're off plan, I don't even know who we're trying to represent!  We need to create a character who embodies how we should behave. If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. Sign up for the next Follow-Through Challenge Follow me on Social Media:Amy on IGAmy on Facebook Resources:AmyLedin.comLean Bodies Consulting (LBC)LBC University 

We spend so much time talking about fat loss and dieting, that most people just expect the other side of getting to their goal as the easy part, which is not true. Stats show that 95% of people gain their weight back within 3-5 years. This would confirm that where people struggle the most- keeping off the weight thus never needing to diet again. This is not talked about enough. And something I plan to talk about more and more as I see less and less women have lasting change in that they keep it off forever.  References: Creating Food RulesFollow-Through Challenge If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. Sign up for the next DAC Bootcamp Follow me on Social Media:Amy on IGAmy on Facebook Resources:AmyLedin.comLean Bodies Consulting (LBC)LBC University 

If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox.  Sign up for the next DAC Bootcamp  Follow me on Social Media:Amy on IGAmy on Facebook  Resources:AmyLedin.comLean Bodies Consulting (LBC)LBC University  Amy Ledin Bio: The Co-Owner and Operator at Lean Bodies Consulting. Amy Ledin has been in the online wellness space for over a decade. Her coaching in this space has led to her passion in helping women build strong personal integrity. Fighting cancer for now close to 7 years, Amy loves sharing her mindset hacks and strategies that helped her through her fight to not just be a survivor, but an overcomer. 

If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox.  Sign up for the next DAC Bootcamp  Follow me on Social Media:Amy on IGAmy on Facebook  Resources:AmyLedin.comLean Bodies Consulting (LBC)LBC University  Amy Ledin Bio: The Co-Owner and Operator at Lean Bodies Consulting. Amy Ledin has been in the online wellness space for over a decade. Her coaching in this space has led to her passion in helping women build strong personal integrity. Fighting cancer for now close to 7 years, Amy loves sharing her mindset hacks and strategies that helped her through her fight to not just be a survivor, but an overcomer.   

Zach Rocheleau is a good friend of ours who is not only a whole lot of fun to be around—in fact, we recently brought him along on a trip to Australia—but he also embodies positivity when it comes to enjoying food.  Zach is most known for his recipe creation, with several macro-friendly recipe books. More recently, Zach launched his own food product range "Protein Cookie Butter," along with some fun & novel flavored protein powders, and has really taken the concept of flexible dieting to the next level!  In this week's podcast, we discussed some pretty heavy topics from Zach's youth and how this helped propel him forward to a highly successful career in food & fitness.   You can find Zach on Instagram @theflexibledietinglifestyle and at his website, flexibledietinglifestyle.com   Get our new nutrition coaching app, Carbon Diet Coach, for iOS and android to get custom nutrition coaching for less than $10/month: https://joincarbon.com Get our books on how to lose fat: https://www.biolaynestore.com Take my online course "The Science of Nutrition": https://cleanhealth.edu.au/product/science-of-nutrition Get custom workouts by us for $12.99/month: https://www.biolayne.com/members/workout-builder   Find Layne and Holly on Instagram @biolayne and @hollytbaxter   ---- Post-production by Jim McDonald (@thejimmcd) and David Margittai (inpostmedia.com)   © 2021, Biolayne LLC. All rights reserved.

In today's episode, we talk about the role of a Pre-Workout as well as what ingredients and dosages it should have to ensure increased performance! We also talk about how to create a Pre-Workout without caffeine and still get all the benefits! And lastly, well not really lastly.... We talk about it pretty much the whole episode lol! It's the launch of our brand new Non Stim Pre Workout! Click the link below and use the code "Pump" to save 20% https://flex-brands.co/ Please leave a 5-Star Review on Itunes if you have yet not! It means the world to us when you do! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

In today's episode, we talk about the pandemic that is taking over the world, COVID-19. And more importantly, we discuss out best strategies for what to do with your training and nutrition during this time. Please leave a 5-Star Review on Itunes if you have yet not! It means the world to us when you do! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

In today's episode, we continue a topic that was brought up in a previous podcast. This topic was about how Zach can't remember the last time her had a food craving after being controlled by them for many many years. So today we dive deep into the science behind food craving and share our step by steps on how to eliminate the food cravings! Please leave a 5-Star Review on Itunes if you have yet not! Means the world to us! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

In today's episode, we dive deep into why we think 99.9% of the population should not do a contest prep. We dive into the research, our personal experiences and our colleagues in the industries experience as well. This is a very powerful episode for those who compete and those who do not. Enjoy!   Please leave a 5-Star Review on Itunes if you have yet not! Means the world to us! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

In today's episode, we dive deep into how Zach literally ate out 3 times a day for 3 weeks in Australia and got leaner! Didn't track a single macro and enjoyed the hell out of the trip! Please leave a 5-Star Review on Itunes if you have yet not! Means the world to us! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

Today's episode is with the amazing Dr. Stults who is a world-renowned stress researcher! In today's episode we dive deep into the science behind stress and everything you can do to lower stress. Referenced Studies: Landmark study on effects of psychological stress on muscular recovery over 96 hours. https://www.ncbi.nlm.nih.gov/pubmed/24343323 Effects of stress on physical activity and exercise - cited > 400 times (free article pdf). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3894304/ Google Scholar page - Matthew Stults-Kolehmainen, PhD - Yale - New Haven Hospital https://scholar.google.com/citations?user=e0V2cmAAAAAJ&hl=en Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

Today's episode is with the amazing Miranda L. Card who is someone who has battled a rare Auto Immune Disease (Deshettes Disease) her whole life. And now it has led her down the path of helping people understand these diseases and how to battle them safely and effectively. We dive deep into Gut Health and understanding the microbiome. As well as symptoms of bad gut health. Makes sure to go give Dr. Fundaro a follow on Instagram please! Follow Miranda! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

Today's episode is part 1 or the 2 part series with Maria Blacutt aka Miguels Mom! She's amazing and is currently in her 50's with abs! And has had those abs since her 20's through having 2 kids!! Make sure to go give Maria a follow on Instagram please! Follow Maria! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

Today's episode is part 2 or the 2 part series with one of the leading researchers of the microbiome! To say this 2 part series is insanely valuable would be a huge understatement! Makes sure to go give Dr. Fundaro a follow on Instagram please! Follow Dr. Fundaro! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

Today's episode is part 1 or the 2 part series with one of the leading researchers of the microbiome! To say this 2 part series is insanely valuable would be a huge understatement! Makes sure to go give Dr. Fundaro a follow on Instagram please! Follow Dr. Fundaro! Our New Free Macro Calculator App for IOS! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

In today's episode, we cover all of our best tips to help you hit your protein macros with ease while not going over your carbs and fats! Our New Free Macro Calculator App for IOS! Our New Free Macro Calculator App for Android!   Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

In today's episode, we have part 2 of the interview with the amazing Sohee Lee! In this podcast, we dive deeper into the psychological side of nutrition. So many more amazing examples and "aha" moments where you are gifted with a new perspective thanks to Sohee just live in part 1. Enjoy! Check out Sohee here: https://www.instagram.com/soheefit/ https://soheefit.com/ Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

In today's episode, we have part 1 of the interview with the amazing Sohee Lee! In this podcast, we talk all about the psychological side of nutrition starting from early childhood to present day. So many amazing examples and "aha" moments where you are gifted with a new perspective thanks to Sohee. Enjoy! Check out Sohee here: https://www.instagram.com/soheefit/ https://soheefit.com/ Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

In today's episode, we talk about why we gain 50% of the weight we will gain in a year in this 6 week holiday period. Super fascinating episode that will give you a new perspective and gameplan on how to have your best holiday season. Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com   

In today's episode, we dive deep into the FDA Rounding Rules and how your food label is not as accurate as it may seem. We also dive into exact examples and how much of an impact this can have on your results. Enjoy! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com   

In today's episode, we have part 2 of the interview with the legend Layne Norton! In this podcast, we continue the discussion about the diet after the diet! We dive more into all the protective mechanisms that are taking place in the body post diet that are setting you up to gain the body fat back. Check out Layne here: https://www.instagram.com/biolayne/ https://www.youtube.com/user/biolayne https://biolaynestore.com/ Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

In today's episode, we have part 1 of the interview with the legend Layne Norton! In this podcast, we talk all about the diet after the diet! We dive into all the protective mechanism that are taking place in the body post diet that are setting you up to gain the body fat back. Check out Layne here: https://www.instagram.com/biolayne/ https://www.youtube.com/user/biolayne https://biolaynestore.com/ Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

Here's the much-anticipated episode on The Game Changers Documentary! Hope you guys enjoy it! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram -https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com

Today's guest has been requested for many many months and I'm super excited to get you guys this episode! This interview was packed with value so we had to split it into a 2 part series. Make sure to check out Pt.1 episode before diving into this one! Enjoy! Bret's IG: https://www.instagram.com/bretcontreras1/ Bret's New Book: https://www.amazon.com/Glute-Lab-Art-Science-Training/dp/1628603461/ref=sr_1_1?crid=1PKHHDXMIEXBH&keywords=bret+contreras&qid=1572828812&sprefix=bret+con%2Caps%2C168&sr=8-1 Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com

Today's guest has been requested for many many months and I'm super excited to get you guys this episode! This interview was packed with value so we had to split it into a 2 part series. The next episode will be live on Thursday this week. Enjoy! Bret's IG: https://www.instagram.com/bretcontreras1/ Bret's New Book: https://www.amazon.com/Glute-Lab-Art-Science-Training/dp/1628603461/ref=sr_1_1?crid=1PKHHDXMIEXBH&keywords=bret+contreras&qid=1572828812&sprefix=bret+con%2Caps%2C168&sr=8-1 Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com

In today's episode, we give you the definitive science-backed step by step guide on how to bulk optimally to maximize muscle growth while minimizing fat gain! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com

In today's episode, we bring arguably the most requested episode to date. And that is how Zach was able to transform his physique and put on 10+lbs of muscle during his last bulk! It's a good one! EnjoY https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com

Today in the café we have Joshua Michuad, talking about Exercise, Nutrition, and having a Fitness Lifestyle, as well as his person struggle with food. REFERENCES: Joshua Michaud. Youtube: https://www.youtube.com/channel/UCGerwQwkRrGIA40bcr7nF0w/featured Instagram: https://www.instagram.com/joshuamichaudfitness/ Remington James Fitness: https://www.youtube.com/channel/UCO9Rhj_x_GgJl-Ria7257EA My Fitness Pal: https://www.myfitnesspal.com/ Zeus bubs (CAT): https://www.instagram.com/zeus_bubs/ Jordan Peterson: https://www.youtube.com/user/JordanPetersonVideos/videos? Russell Brunson: https://www.instagram.com/russellbrunson/ Mind Pump Media Podcast: https://mindpumppodcast.com/ Max Chewning: https://www.youtube.com/user/maxxchewning Ever Forward Radio: https://everforwardradio.libsyn.com/ Flexible Dieting Lifestyle: https://flexibledietinglifestyle.com/ The Daily Stoic: https://www.amazon.com/Daily-Stoic-Meditations-Perseverance-translations-ebook/dp/B01KAFIQE6 I worked in a cafe for 7 years, and I learned that café’s are where some of the most interesting people hangout. The people with unique opinions, odd beliefs, and fascinating lifestyles. The people who are changing the world. This got me thinking of how cool it would be to have a cafe where the most interesting people would come in, and you could have crazy conversations over a cup of joe. This is where I got the idea for Coffee with Klingman. So WELCOME to my café of interesting conversations with unique individual, about important, absurd, and controversial topics. And of-course, over a cup of coffee ☕ --- Send in a voice message: https://anchor.fm/coffeewithklingman/message

in today's episode, we cover the silent killer of gains, better known as excess stress. We go into great detail on how to recognize the good vs bad stress and how to combat it. Enjoy! And get a special sneak peek inside Flexible Dieting University! Flexible Dieting University Remember code "FDLPodcast" saves you $347 till October 4th! And don't forget, you can shoot me a dm using first-word "FDU" and I'll do my best to answer any questions you have about the university! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/: Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com

In today's episode, we talk about how to get buy in from the people you love. And to not only get their support, but also how to get them to start tracking their macros as well so they can gain the nutritional awareness you have acquired since you started tracking! Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com  Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/

In today's episode, we cover the 10 steps to achieving your best night sleep every single night! We go into great detail on each of the 10 steps. 1.) Building Your Sleep Sanctuary 2.) How The Morning Routine Affects Your Sleep 3.) Caffeine Intake 4.) Working Out 5.) Food Choices 6.) Water Intake 7.) Blu Blocking Glasses 8.) Technology 2-3 Hours Before Bed 9.) Pre Bed Ritual 10.) Supplements Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com  Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/

Putting the health back into healthcare is not an activity- it is a lifestyle. It's a way of living that instils a sense of authenticity to lead by example by the way we choose to live our own life. When it comes to nutrition, the Flexible Dieting Lifestyle has been a way to stick to your goals consistently, without deprivation, fad diets, or having to rely on supplements or medications – just enjoy your food and eat it, too! That's why I am so excited to bring today's guest to the podcast, the founder of The Flexible Dieting Lifestyle and fellow macro magician, Zach Rocheleau! Zach has extensive experience with not only nutrition, but fitness as well, having been the previous owner of a gym among numerous other roles in the fitness industry. Through his expertise, he discovered that nutrition is the linchpin for achieving results. He has used the flexible dieting principles with every single one of his clients, who have had unbelievable success. From a 72 year-old nearly dead man who was on every medication you could think of, to in a short 4 months, was completely off all medications and feeling like he was in his 30's again… to a high school athlete who could not put on muscle but quickly packed on 20lbs of lean muscle! Being one of the most influential individuals in the nutrition industry, I am super excited to share Zach's knowledge nuggets in this episode! Main Points From this Podcast: - What is flexible dieting - Why chasing money traps you into a job you can't stand - How humility can be your greatest asset in living a lifestyle of freedom - The way nutritional awareness can empower you to live without restriction or deprivation - How God + faith has been central to all priorities in business, success, life and beyond ***Looking to prevent burnout, prioritize your own self-care, through a practical approach specific to pharmacy life? There is a phenomenal book written by a pharmacist guiding you through each step of the way, addressing the most common concerns and obstacles we face in pharmacy with SimpleSolutions for how YOU can nail your nutrition, master your mindset, and fit in fitness to life in pharmacy: "Rx: YOU! The Pharmacist's Guide to Managing Stress & Fitting in Fitness": amzn.to/2QDtqCP Resources Mentioned in this Podcast: - Book // Start with Why by Simon Sinek: https://amzn.to/2Z5iJSf Like The Fit Pharmacist on Facebook: www.facebook.com/fitpharmfam Host: Adam Martin, PharmD, ACSM-CPT, NAMS-CNC -Website: www.thefitpharmacist.com -LinkedIn: www.linkedin.com/in/fitpharmfam -Instagram: www.instagram.com/thefitpharmacist -YouTube: bit.ly/2x2urwl Guest: Zach Rocheleau, founder of The Flexible Dieting Lifestyle -Website: www.flexibledietinglifestyle.com -Facebook: www.facebook.com/TheFlexibleDietingLifestyle -Instagram: www.instagram.com/theflexibledietinglifestyle -LinkedIn: www.linkedin.com/in/zach-rocheleau-086ba0163 -YouTube: https://bit.ly/2Oh1Drx -Podcast: https://apple.co/2NjRjkm

I'm not going to give this one away in the show notes. I need you to listen to this episode all the way through. It's a powerful one that is something we can all do more of that can lead to a MASSIVE positive change in your results. I mean losing 85% of your muscle. Who wants to do that! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com

In today's podcast, we will walk you step by step on how to build the perfect training program for you! This is the second half of the previous episode we did on the science behind what a great training program needs. So if you missed that episode, I HIGHLY recommend you check it out!   Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com 

In today's episode, we dive into every facet of what a great training program should take into account.   Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com  Miguel’s coaching - http://revivestronger.com/online-coaching/ 

In today's Podcast, we talk about Dairy and what the research really says about it's affect on your health and body composition.   Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com  Miguel’s coaching - http://revivestronger.com/online-coaching/ 

In today’s episode, we are continuing the discussion on Counter Diets. How in our nutritional world, counter diet’s are super popular because it makes an easy distinction between each diet. Makes the rules very simple and leave very little to now overlap. Creates a war between the two diets. In today’s podcast we go deep into three very popular counter diets: IIFYM vs Clean Eating (1:00) No Carbs After 6 vs Carb Backloading (10:30) Low Fat vs Low Carb (16:40)   Check out Part 1 for: Vegan vs. Carnivore Intermittent Fasting vs 6-8 Meals Per Day   Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com  Miguel’s coaching - http://revivestronger.com/online-coaching/ 

In today’s episode, we’re talking about Counter Diets. How in our nutritional world, counter diet’s are super popular because it makes an easy distinction between each diet. Makes the rules very simple and leave very little to now overlap. Creates a war between the two diets.   In today’s podcast we go deep into two very popular counter diets: Vegan vs. Carnivore (2:30) Intermittent Fasting vs 6-8 Meals Per Day (13:33)   Check out Part 2 of this episode for: IIFYM vs Clean Eating No Carbs After 6 vs Carb Backloading Low Fat vs Low Carb   https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com  Miguel’s coaching - http://revivestronger.com/online-coaching/ 

In today’s episode, we’re talking about placebo. The word originally comes from one that means “I shall please” (1:49). However, fast forward to today, it’s an intervention that has no true physiological effect but has such an effect on your psychology. Back in 2004, a study was done with two groups of people with advanced Parkinson's disease, which Miguel makes sure to discuss in more depth (4:23).  Moving forward, let’s go into the topic of supplements and placebo (8:15). More than 95% of the supplements on the market are placebo benefited, which means that people taking a certain supplement thinks it is doing more than it’s actually doing. CBD being a prime example (9:00) because of the conditions you have to keep in mind that are susceptible to placebo. Those conditions include things that are chronic, highly subjective, lack physiological symptoms, and have fluctuations - anxiety, digestives, and headache to name a few (10:45). Going off of these conditions, Miguel explains that it is the expectation that an individual has from a certain treatment that induces the placebo effect (11:47), as well as having a diagnosis of the condition you have. For example, if you have gut problems or a sleep disorder, a strong diagnosis will significantly improve your symptoms, even if it’s the wrong diagnosis (12:40). If you’re in pain and you’re given a solution, you want it to work, even if it doesn’t. Previously, a study around chronic pain (17:09) was done where people were told they were getting a placebo effect, yet those people still felt reductions in their pain levels. This study just goes to show that a sense of hope and a vision of better times are so powerful. To wrap up this episode, Miguel dives into a final animals vs human study - taking placebo out of the equation (21:52), the effect on the outcome of the treatment based on the individual giving it to you (25:20), and the complexity of/your adherence to the treatment itself (30:39) Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com  Miguel’s coaching - http://revivestronger.com/online-coaching/ 

In today’s episode, we’re talking about reverse dieting. Reverse dieting is the process we go through to reverse the effects of our diet, which is going to look different for different people (3:01). One of the reasons we go through a reverse diet is because at the end of a dieting phase, our actual metabolic rate is lower than our predicted metabolic rate (3:20). Therefore, we want to slowly add calories back in so our body realizes that it doesn’t need to be as conservative as it was before. This isn’t something “magical,” which some people tend to believe. Like we previously said, this is just to get our bodies back to a level of intake that makes sense for our body weight and composition at the time. Moving forward, let’s discuss the biggest thing to consider prior to entering a reverse dieting phase (9:05) and that is that you’re going to be expending less energy throughout the day. Since you’re moving a smaller body, you’re going to need less energy to maintain that weight and you most likely won’t be able to eat like you did before. Taking that into consideration, you’ll have to recalculate your maintenance calories. The first step to doing that is to get a conservative estimate of what you’ll need to eat and when you get there, know that it’s okay to put on a little bit of weight. The second step will be to wait until your weight stabilizes for a little while, then increase your calories some more. Let us preface this by saying that some people will have a higher response to more food, so you’ll want to check in with yourself constantly. Reverse dieting is a slow, planned out process. Now to wrap this episode up, we take you through two different examples. The first being a male (18:33) and the second being a female (26:57). With each example, we take you through what it’ll look like, as well as how and when to increase calories. The process and numbers will be slightly different because females have smaller bodies than males do. One of the biggest things to remember is that you don’t need to increase your calories on a “schedule” because everyone’s going to go through a different process (38:05). Don’t think you need to match other people’s intakes because you don’t. Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/  

In today’s episode, we’re going to talk about “diet breaks.” Diet breaks are a short period away from your diet and usually lasts for about 1-2 weeks (1:43). The goal is to eat at maintenance for that duration of time to not only give your body permission to recover, but to also feel safe. While trying to understand what made a person quit their diet, researchers discovered that those going through a dieting phase were better at adhering to their diet when given a diet break (2:10). Per the time spent dieting, a diet break can make your diet more efficient, therefore you’ll be able to lose more fat (4:02). A few reasons as to why this is the case includes a decrease in your metabolic rate, a decrease in NEAT, and a decrease in your body’s leptin levels. So at the end of a diet break, taking all things into consideration, your body will be more effective at losing fat. Moving forward, we’re going to discuss when to implement a diet break (8:24) by giving you three different scenarios. The first will be someone in a contest prep, the second will be an everyday individual, and the third will be someone who’s obese. For someone in a contest prep, meaning that this individual is going to extreme levels of dieting, Miguel recommends dieting for 4 weeks and taking a 1 week diet break. For an everyday individual, who’s aiming to lose somewhere between 10 and 20lbs, he’d suggest either a 4:1 or 5:1 ratio. And lastly, for someone who is obese, a 6:1 ratio. This is because if someone is obese, s/he has more energy available since fat is stored as energy, therefore, there’s not much risk of muscle loss. No matter what type of dieting phase you’re going through, whether it be extreme or not, a benefit to a diet break is to teach yourself how to have healthy eating habits for when you’re not dieting (20:46). To wrap this episode up, we take you through how to implement a diet break and how to find your new maintenance calories (23:33). If you’re unsure and need a little guidance, be sure to continue listening. Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

In today’s episode, we’re going to take you through our top macro friendly food options, tips, and tricks. Before we begin, we define the term “macro friendly” (0:30) as those foods that give you a lot of volume and doesn’t take up a lot of your macros. It’s important to keep in mind though that this word is relative to each individual. If you’re familiar with me, you know where I stand in this space. However, Miguel is the opposite of a foodie. He uses food volume in a dieting phase to fill him up by adding in and eating a lot of vegetables (3:00). Your stomach has these sensors that tell you when you’re full, but these sensors do come with diminishing returns (5:02). So, you want to be strategic and desensitize your stomach when you’re bulking and don’t need as much voluminous foods for when you do. Now I’ll go through a list of various foods, with a few tips here and there, that are macro friendly (7:08). First on the list is rice cakes (7:28). You should think of rice cakes as a vessel that you can make sweet or savory. Second, we have canned pure pumpkin (8:42). You can mix this in with your protein powder, nonfat greek yogurt, and pudding mix and even spread it on top of a rice cake. Third, I like to add Laughing Cow Cheese Wedges (9:37) on top of my rice cakes with a little bit of seasoning and a whole egg. Before I go on, I want to mention that it isn’t a bad idea to pair your macro friendly foods, like a side of vegetables, with your not-so macro friendly foods (10:15). Also, when you’re dieting, it’s all about finding the minimum effective dosage (12:15) because you’re trying to solve a craving. When it comes to cooking vegetables (12:45), you want to cook them properly so be sure to listen for how I cook and flavor mine. And when it comes to cooking, in general, use cooking spray instead of oil to save yourself a lot of macros. Miguel and I talked about this previously, and it’s something we wanted to bring up in this episode. When it comes to a product like Walden Farms (19:24), we both agreed that it’s okay to use but you don’t want it to become a crutch. The same thing goes for diet sodas (23:26). I drink two Zevias a day while I’m cooking to help me hold off on grazing until I’m finished cooking my meal entirely (23:57). With this being said, it’s important to not wait until you’re 100% hungry to eat. You want to be proactive, drink your water, and not put yourself in a position to overeat (25:23). Moving on, I explain how to build a salad (26:14) and my thoughts on fat free cheese slices (30:01). And to wrap things up, I provide a few tips on how to incorporate the following foods into your meals (31:20) - plain nonfat greek yogurt, puffed cereal and mini chocolate chips as toppings, coconut flour for baking, frozen berries, popcorn, unsweetened cashew/almond milk and Stevia drops, and protein powder. Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

Zach Rocheleau is an expert at generating macro friendly recipes that taste great and help you hit your goals. An expert in the nutrition and fitness world, Zach has helped thousands of people lose weight, gain muscle, and prep for fitness and body building competitions all over the world. Learn how to eat the foods you love and enjoy it, instead of fighting to hit your macro goals every single day.   Thank you to Vuori for sponsoring this episode. Go to vuoriclothing.com/workforchange to get 25% off your first order!

In today’s episode, we’re going to walk you through how to build your own calorie cycling plan. First and foremost, you’ll want to look at your week as a whole (0:39). Most people are typically busier during the week with more free time during the weekend. Once you know that, the next step is to figure out your weekly total. To do that, multiply each macro goal for the day by 7. Now that you’ve done that, you have to decide whether you want to start with your weekday or weekend calories then reverse engineer from there. The biggest thing you want to remember is not to eat less during the week to only overeat over the weekend. You’ll also want to keep protein constant, so play with just your carbs and fats. Another option you have is to taper your calories (3:54) and slowly add in more calories throughout the week. Now that I’ve talked through how I’d approach setting up my game plan, Miguel walks you through his (5:29). Start by taking the average amount of calories you want to eat for the week, then reduce that number by 10-15%. Once you’ve done that, add those calories to the day where you want to have more food to play with and will be eating a little more. It doesn’t matter which method you use, as long as you have those checks and balances. To wrap up this two part episode, we touch on the difference between calorie cycling and carb cycling (8:45) so be sure to continue listening if you want to learn more! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

In today’s episode, we dive into calorie cycling. To start things off, we explain that your diet is not ruined after indulging in one high calorie day (1:45). Our body notices trends, recognizes feedback, and is always working to get back to an equilibrium state. So if you’re in “flow” during the week doing what you love, it’s okay to eat lower calorie on those days and a little more on the weekends (7:47). It’s about figuring out what works best for you and your schedule, as well as finding overall consistency. Moving on, we talk about why don’t you have to force feed yourself at the end of the night if haven't hit your macros (9:27). There are going to be days where you’re either in constant flow or just get busy and before you know it, have barely eaten anything. If you’re hungry, eat but if you aren’t, it’s okay to just call it a night. By not forcing food, you’ll possibly lose just a little bit of weight and/or you’ll have more calories to play with that week. On the other hand, if you overeat by 100 calories, more times than not, you won’t have to eat 100 calories less the next day (12:49). This is because when your body gets a small influx of extra food, especially in a dieting phase, there’s a good chance it’ll give you the physiological response to move a little more the next day. However, if you eat an extra thousand or so calories, your body will only burn a greater percentage of it off.  Now to wrap things up, we harpe on the importance of listening to your body (15:38). Remember that your body isn’t happening to you but for you - it wants to survive and live a long life. Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

  In today’s episode, we’re talking all about meal plans. To kick things off, Miguel explains the research behind meal plans (1:35). There are two main types of meal plans. On one hand, you have a rigid dietary restraint and that’s the idea that you have a meal plan where you’re either “on” or “off” with no in between. On the other, there’s a flexible dietary restraint. This is where you understand that certain foods and calories can be switched out. So what are the benefits to having a meal plan? Probably the most important being that it provides you with structure. With structure comes the ability to reverse engineer your day (5:37). There are going to be moments throughout your day when you can’t or don’t have the time to think about food. For these times, you have two options. You can either eat a typical meal that you know you enjoy or you can plan out your food/macros the night before. While you’re creating structure, you know that nutrition can be thought of as a dimmer switch. The goal is to track now, so you don’t have to for the rest of your life (9:03). Moving on, we discuss society’s weight gain problem. If you follow Layne Norton, you’ve heard him say, “we don’t have a weight loss problem, we have a weight gain problem” (13:57). People can diet and lose weight, we see that. The problem is when people stop dieting and go back to their old behaviors like not moving as much or not thinking about their cravings. Diets aren’t some sort of a reset button. Something has to change in order for you to maintain your weight, new shape, etc. With that being said, the people that find success with dieting are those that incorporate their new behaviors into their life, for the rest of their life. And now, to wrap this episode up, we touch on why we promote Flexible Dieting (19:55). Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram @theflexibledietinglifestyle The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram @mblacutt  Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

In today’s episode, we discuss the debate between “macro friendly” foods and the “real thing.” Once you align yourself to one viewpoint, not only do you see every other perspective as wrong but you’re also not willing to listen to what the other side has to say. After being on and experiencing both sides (3:20) though, I’ve come to realize that the magic is in the middle (5:55). What it comes down to is you making a rational decision based on where you’re currently at. For example, are you going through a dieting phase and looking for more low calorie, macro friendly foods to help satisfy your cravings while hitting your macros? If you are, then it’s okay to go for those foods. However, if you can be a little more flexible and eat the “real thing” then do that - if you want to. At the end of the day, it’s about what’s going to help you reach your goals while living a sustainable lifestyle. Now that we’ve heard my thoughts, Miguel talks about his (7:02) and what to take into consideration when making a decision. A lot of times, it comes down to taste vs. food volume, so ask yourself how much of a difference there is between the two sides and how important one factor is over the other. At the end of the day, remember that the decision is yours and is all about balance. Moving on, we touch on tracking your macros while eating out (11:55). When you’re out at a restaurant, you can’t focus on eating until you’re full like you would if you were eating the macro friendly version. Instead, you want to eat until you’re satisfied and your craving is crushed. And to wrap up this episode, we emphasize the point that you and your goals are more important than the opinions of others (14:02). Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In today’s episode, we’re talking about concrete ways to improve your relationship with food. Miguel starts things off by explaining where he came from and how he views food (2:45). After we hear from Miguel, we explain how coming from a place of restriction, whether that be from food choices and/or calories, gives your body a response of “I want more food/calories,” which then leads to a “let me get it out my system” mindset (6:15). Once you get to that point, it’s no longer about food (8:40). You’ve created this narrative that you’re a failure. For example, if you eat more Oreos than just the one or two you planned on having, you think that you might as well eat the entire package. Therefore, if you aren’t able to change your mindset that food X is a trigger food, you’re giving it all the more power to destroy you (9:31). This then leads into our conversation around what we call, confirmation bias (10:04). Confirmation bias happens when we not only tell ourselves a story, but want to make sure that we prove ourselves right. However, it’s important to remind yourself that you have the choice to fit in the foods that you want but you don’t have to (12:05). So if you’re dieting, as you get leaner, know that your body is going to give you the response that it wants more food but that food will also taste better (13:23). Moving on, we discuss your body fat set point, which is also known as your body’s fighting weight (15:23). This is where you feel your best and that isn’t where you’re extremely learn or huge. Then to wrap up this episode, we talk about cheat days (19:28). From Miguel’s perspective, he’d go out to eat a bigger meal but it’d never be out of his control. As soon as he finished his meal, that was it. Because you’re being restrictive when you’re dieting, you’re eating alone more often than not. Therefore, you aren’t partaking in a lot of the experiences people have when going out and sharing a meal. This leads us to the point that food provides us with an escape from reality, especially from the parts that we aren’t happy with (22:14). So what happens is that food, for example, is something that people can enjoy that takes away that feeling of deprivation. Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we pick back up where we left with improving your relationship with food. If you can get happier in other aspects of your life, you won’t feel like you have to try and find an escape (0:29). Also, if you can get out of a stressful situation, whatever it may be, the chances of you grabbing food X are less than if you were highly stressed. However, if you are going through stressful times, try not to have the foods in your house that you know you’ll automatically gravitate towards (1:15). With all of this being said, keep the Law of Diminishing Returns (2:21) and behavioral economics in mind. While the first one or two oreos Oreos will taste pretty freaking good, as you continue eating more, they’ll start to taste just alright. It is important to note though that food will only get tastier (4:48). For example, the difference in taste between a side of broccoli and any kind of dessert will only get bigger. This is when you have to remember that not only do you have a choice, but that you are in control. Moving on, Miguel asks what advice I’d give to someone who says, “I want to have Oreos in my house so I can eat them in moderation, but I can’t” (7:02). This is all about changing the narrative you tell yourself, being aware, and knowing that situations like this are case sensitive. Case sensitive meaning that the chances of you overeating on Oreos is dependent on whether or not you had a satiating meal prior to going for the Oreo. And for me personally, instead of eating an Oreo as it is and as the end-all-be-all, I like to use it as a topping. Now, let’s dive into the topic of conversation around my thoughts on cheat days (13:12). First, when you label a meal as a “cheat meal,” you’re already telling yourself that you’ve failed. So instead, I prefer to use the word “untracked” or “free.” The biggest thing you can do when it comes to taking an untracked/free meal is to reframe the situation and shift your mindset. Understand that there are going to be times where you’ll eat more food than less food but to also look at your calories/macros on a weekly vs. daily basis. Most importantly, just be smart. And to wrap things up, we walk through a scenario with you. Say you’ve been eating normally throughout the day when one of your friends, who’s in town visiting, asks you to meet for dinner - what do you do (18:35)? You first want to ask yourself, how close of a friend is this person and are you being guilted into going out? If this friendship matters to you, then go and enjoy that meal. If not, then don’t. Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

NEW Episode! We talk about our anniversary, my wifes new job, how to let the other spouse follow their dreams with spoilers for "This Is Us", are you supposed to have kids right after marriage?, kids these days don't know about video stores, it's all about streaming, and we review "The Flexible Dieting Lifestyle". Thanks for listening!

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.comMiguel’s coaching - http://revivestronger.com/online-coaching/

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In today’s episode, we’re talking about artificial sweeteners, what we actually know, and giving you an unbiased opinion to what they actually are. We start off by explaining what artificial sweeteners, also referred to as non-nutritive sweeteners, are (1:21) and what the biggest advantage to consuming them is (2:43). Keeping everything we’ve talked about thus far in mind, it’s important to understand the nutritional hierarchy of importance - calories in vs. calories out (3.58). Since we’ve covered the basics of artificial sweeteners, we go into explaining the three different types. First, we have aspartame (5:56), which is the most common sweetener in diet beverages and is made up of 2 amino acids. The maximum amount that the FDA says can be consumed is 50 milligrams per kilogram of body weight per day. However, this recommendation is 10x less than what they actually think is the maximum dosage and that is to protect themselves (7:56). Second, we have sucralose (10:15). Sucralose is made to imitate table sugar in its taste and is used in the majority of your protein powders, bars, etc. The FDA recommends no more than 5 milligrams per kilogram of body weight per day, but keep in mind that “per day” is over the span over a long period of time. And lastly, we have stevia (17:43), which is an extract from the stevia leaf. Stevia is  sweeter than sucralose and the FDA has approved 4 milligrams of killiograms of bodyweight per day. At the end of the day, your body doesn’t see the various artificial sweeteners differently (21:52). In fact, it has no idea what specific ones you’re consuming so it is okay to have them in moderation (23:33). Now to wrap this episode up, we explain what meta analysis (25:04) is and dive deeper into detail in regards to the studies done on artificial sweeteners, as well as discuss what we know about artificial sweeteners in the microbiome (34:05). Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we discuss the ever-so popular debate of your calories vs. your hormones. To start things off, we talk about what is actually happening (2:01). In one corner, you have calories in vs. calories out and in the other corner, you have the hormone model. The hormone model, which is also known as the carb model, says that you get a spike in insulin when you eat carbs. However, research shows that insulin doesn’t have the role that people believe it does (6:13) and that it will raise whether coming from a carb or protein source. This is because your body sees nutrients as nutrients and nothing less or more (8:50). Moving on, we explain fat storage and the process of how your body stores body fat (9:30), as well as how our hormones affect our metabolic rate (14:49). The punch line here is that not only are your hormones are important, but will impact your hunger levels (19:13). Yes, your hormones can cause you to burn less energy but if you want to lose weight, you can drop your energy intake. Remember that you need a certain amount of dietary fat to produce those life giving hormones that are necessary to put you in the best position to succeed (22:28). Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we talk about metabolism and why yours isn’t broken. Before we start, we define what metabolism is (1:30). And once you have a better understanding, from a scientific perspective, we dive into detail of what your metabolic rate is made of up (1:58). First, we have your basal metabolic rate, which is the energy you need to stay alive. For example, the energy you’re going to expend just laying down. Second, we have your non-resting energy expenditure (3:30), which is the energy you expend when you’re not at rest. There are two parts to this: your physical activity/movement and your non-exercise activity thermogenesis (NEAT). Within the fitness community, there’s an interesting conversation around this topic (4:33) and that includes those NEAT liars (7:34). Third, we have the thermic effect of food (8:42) and that’s the energy required to digest the food that you’re eating.   Now that we’ve talked about what your metabolic rate includes, let’s look at a few variances (9:03). The biggest one here is going to be tied to NEAT (10:04). If you want to hear more, be sure to continue listening. As we wrap up this episode, we answer two questions. The first is whether or not your metabolism really is broken (15:42). Because there’s a discrepancy between people underreporting what they’re eating while over reporting their energy expenditure, they think their metabolism is broken. And the second, does your metabolism slow down as you age (25:50)? Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we pick back up where we left off with dehydration (0:23). Water is arguably one of the most important things in our body, so you can see an acute spike in your weight if you’re drinking too little or too much water. Females should aim for roughly 3 liters per day and males, 4 liters. And when it comes to weighing yourself, you want to do this first thing in the morning (preferably) after you use the restroom. Moving on, let’s talk about the menstrual cycle for females, which will also cause water retention. The majority of the female population will say they feel bloated and watery for the time being; however, depending on the individual, there is a large variability in regards to how much weight will be gained. For example, one female might gain 3 lbs but another, 10 lbs. Now that we’ve talked about a few of the compounding variables, let’s discuss how to determine if you’ve truly hit a plateau (6:54) and if you have, what you can do about it. The first thing is to look at your weekly average. Instead of looking at your weight from just one day, compare two weekly averages to each other. If you’re not seeing a change, reduce either your carbs or fats somewhere between 5-10%. Another option is to implement a refeed or diet break (6:54). One is more of a calculated approach while the other is seen more as a “cheat day.” To learn more, be sure to listen to the entire episode where we take a deeper dive into what each approach entails. And to finish up this two part episode around smashing plateaus, we explain how you can find your new maintenance level calories after dieting for X weeks (17:43). To reiterate, remember to look at your weekly average of weigh-ins (20:45). Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we talk about how to smash weight and fat loss plateaus. To begin, we define what a plateau is (1:24) and explain what happens when you first start losing weight (2:22). You’ll learn more about this in the episode itself but at the beginning, your first initial drop can be pretty significant due to losing water weight. However, after that, you’ll see more consistent progress (3:20). Next, we move on to a few compounding variables that can make a difference in your weight loss (4:57). These can include but aren’t limited to - sleep quality, overall stress levels, and whether or not you’re able to go to the bathroom. In terms of stress, we dive deeper into cortisol (12:53), which is the stress hormone can have both beneficial and negative impacts on your body. Remember that you have to earn the right to lose fat and that your body will fight you. So if you’re chronically stressed out, you won’t lose the weight. Then to wrap this episode up, we explain how high stress training (18:02), as well as high sodium levels (18:47) can impact your weight. Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we’re going to get right back into it. Glucose disposal agents (0:40) are the last health supplement we want to talk about. They’re often marketed as the supplement that will help push those extra carbs (i.e. that you consume from say a “cheat meal”) to the right places. However, what we’re finding is that there is little to no effect of this for the average/healthy individual. While you’re listening, keep in mind that nothing you take will fix everything; it’s an all encompassing approach. Moving on, we talk about our top two recommended performance supplements (5:42). The first is creatine monohydrate, which will help improve your performance in the gym. You have the option to take 20g per day for a week, then just 5g daily afterwards or start with 5g a day and take that consistently - both will lead to the same results. Continue listening if you want a more in depth explanation. Next, we have caffeine (19:11). Caffeine can help improve your cognitive performance, strength output, and overall workload capacity. Because each individual has different tolerance levels, you’ll have to find the dosage that works best for you. You also want to keep in mind that caffeine does have a half life of about 8 hours, as well as the easy possibility of taking in too much and overdosing on it (23:05). To finish out this episode, we discuss citrulline malate (28:24) - a supplement that isn’t backed by science but is used by most individuals to help get a “pump.” Lastly, we touch on beta alanine (33:07). For those of you that are familiar with this one, it makes you feel tingly and like you’re skin is crawling. We explain both of these in more detail in the episode, so be sure to listen until the end.   Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/  

 Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/  In this episode, we talk about supplements. We start off by explaining what supplements are and how they’re regulated (1:23). Keep in mind that there are a lot of false claims floating around. In regards to what health supplements we’d recommend, a fish oil (7:12) is at the top of our list followed by Vitamin D3 (13:33), then a multivitamin (20:37). With all of this talk around what’s necessary, we wanted to explain whether or not it’s possible to overdose on a supplement (18:13) and which supplements you want to be careful not to take too much of. These next two recommendations are going to be geared towards vegan athletes (23:56) - Vitamin D12, which can have an effect on your mood, and iron since it is mainly found in meats. Lastly, we discuss the ever-growing popularity of green supplements (25:37) and whether they a necessity or not. To wrap part one of this two part episode up, we talk about the placebo effect (28:53). What this means is that if there’s no research backing a certain supplement but it made you feel better, that feeling was not an effect of the supplement itself.   Fish oil recommendations Costco Fish Oil https://www.costco.com/Kirkland-Signature-Fish-Oil-1000-mg.%2c-400-Softgels.product.11072245.html ALLMAX Nutrition https://www.allmaxnutrition.com/products-type/omega-3/ PEScience Omega 3+ https://pescience.com/products/omega-3   Multivitamin recommendations Centrum https://www.centrum.com/centrum-adults Kirkland https://www.costco.com/Kirkland-Signature-Daily-Multi%2C-500-Tablets.product.11491625.html   Multivitamin recommendations Kirkland https://www.amazon.com/Kirkland-Signature-Vitamin-1000-Tablets/dp/B072FSTWC9/ref=sr_1_1?hvadid=224059489338&hvdev=c&hvlocphy=9028321&hvnetw=g&hvpos=1t1&hvqmt=b&hvrand=12137960692522913491&hvtargid=kwd-328039096307&keywords=kirkland+vitamin+d3+1000+iu&qid=1550445105&refinements=p_89%3AKirkland+Signature&rnid=2528832011&s=gateway&sr=8-1&tag=googhydr-20 Jamieson https://www.jamiesonvitamins.com/products/vitamin-d-1-000-iu-1 Now Foods https://www.nowfoods.com/supplements/vitamin-d-3-1000-iu-softgels Solgar https://www.amazon.com/Solgar-Vitamin-Cholecalciferol-Vegetable-Capsules/dp/B0037U85OS/ref=sr_1_4?hvadid=214334601967&hvdev=c&hvlocphy=9028321&hvnetw=g&hvpos=1t1&hvqmt=e&hvrand=15555087998866026245&hvtargid=kwd-328785787345&keywords=solgar+-+vitamin+d3&qid=1550445353&s=hpc&sr=1-4&tag=googhydr-20 Webber Naturals https://webbernaturals.com/en-ca/product/vitamin-d3/   Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/  

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/   In this episode, we continue with our conversation on meal timing and building the perfect eating schedule for you. We start off by going into detail about the study of the guy who fasted for 379 days (0:30), as well as explain why Intermittent Fasting works for some individuals but is a “bandaid” for others (3:50). As you listen, you’ll understand why it’s so important to get to the root of why you are choosing to intermittent fast and the impact it can potentially have on your day-to-day life. We then go into a discussion of overweight, more so obese, individuals and the difference in their hormone levels (9:39). To further our level of understanding around meal timing, we talk about protein distribution (13:57) and how it can help maximize muscle growth. There was a previous study done by Murphy (15:19) that compared a balanced protein diet, of 3 meals with 30g of protein each, to a standard “western diet.” The finding was that those individuals who ate more of a balanced diet of frequent protein feedings had greater protein synthesis than the latter. So ideally, 4 meals per day about 3-5 hours apart can help you increase muscle growth. We then dive into the benefits and timing of both pre and post workout meals (17:37) since we all want to make sure we make the most out of our training sessions. Lastly, we explain what happens if you “break your fast” (19:15) with say - coffee and a little bit of creamer. Then to wrap things up for this two part episode, we touch on what we call “starvation mode” and metabolic adaptation (12:02).

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/   In this episode we talk about everything around meal timing. From “Intermittent Fasting” to eating 6 times a day to understanding what’s happening at physiological level and how can you modify it to put yourself in the best position to succeed. We first cover the definition of meal timing (3:05) on both a daily and weekly basis. After discussing the basics, we go into the biggest debate of macro-nutrient timing (3:57) and how you can focus on meal timing in respect to your metabolism, as well as how it can be used to gain muscle mass (4:38). Moving on, we explain macro timing (5:00), what’s happening from a caloric stand point, and arguments around the different eating windows. Alongside that discussion, we help further your understanding of the thermic effect of food (6:27). This leads us to answering the question of “is there a benefit to eating 6 times a day so your body can turn into a metabolic thermis?” Once we’ve answered and explained our thoughts on that debate, we talk about what Intermittent Fasting really is (8:35) and if it’s really a “diet” or not. Additionally, we go into depth on whether breakfast really is the most important meal of the day (11:13) because we’ve all heard that before! Lastly, we talk about the two hormones that help regulate our hunger levels (14:05) because this will truly help you understand what’s going on with your body. And to wrap up this episode, we circle back around to Intermittent Fasting and autophagy (21:06).

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/ In this episode, we pick up where we left off in part one and dive right into GMO’s (0:35). Since the beginning, we’ve been genetically modifying our food. The only difference now is that we can be more selective by picking and choosing those genes. As for those arguments against GMOs, research has proven that it’s safe to say that there is no harmful impact of GMOs on human health (3:12). There are studies out there that have taken a sample of individuals who shop GMO vs. those that do not (4:08), which have resulted in the findings that there is no real benefit to not eating GMO (6:23). Moving forward, we discuss the vegan diet, which has been deemed as “superior” to all other diets (7:02). Whether you’re a vegan or not, we take a deeper dive into what few things should be taken into consideration in regards to food choices (11:05). Last but not least, we touch on following If It Fits Your Macros (IIFYM) and eating highly processed foods (17:40), as well as explain the study behind the Twinkie diet (18:05) to tie it all together.

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/ Time stamps: 1:33 - What is insulin?   2:00 - Chronically high glucose levels vs. acute glucose levels 3:59 - The role of insulin 4:41 - Mother to insulin analogy 9:07 - Insulin resistance 9:44 - The cause of Type 2 Diabetes 11:11 - Your body’s creation of new “storage” areas 12:20 - The weight regain problem 13:42 - Two models of obesity and weight gain 16:01 - Zach’s pros and cons of the Keto diet 20:05 - Miguel’s pros and cons of the Keto diet 23:40 - Keto and weight loss 26:49 - Choosing your carb sources wisely

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/ Time stamps: 5:43 - What is Keto? 10:02 - Macro proportions for following a Keto approach 13:02 - Training levels and varying protein intake 16:21 - Is Keto high fat or low carb? 24:34 - Keto and intermittent fasting

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/   In this episode we talk about what “healthy” really means. But before we begin, we need to explain what the definition of “healthy” is (5:03). Once we have this general understanding, we talk about those healthy foods, our hunger cues (6:29), and the benefits of eating more wholesome, minimally processed foods. We then take a deep dive into the difference between processed and unprocessed foods, as well as the different types of processed foods (13:15). It’s important to know that you cannot see foods as “good” or “bad” (15:08) but need to realize that the two have different goals. Additionally, when you hear people saying, “I don’t want to eat chemicals” (17:29), understand that this statement stems from a lack of understanding of basic chemistry. We won’t go into detail here but provide an example or two in the episode itself. Moving forward, we have the the topic of organic (vs. non-organic) foods and which is better? First and foremost, we need to define what “better” actually means. Is it in regards to a food’s nutrient content or its beneficial impact on an individual’s health. Then to wrap things up, we explain what categorizes a certain food as organic.

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/   Time stamps: 2:25 - How do we figure out our calories? Recap from episode 2. 5:52 - How to figure out your calories 10:08 - Female example 15:43 - Figuring out and setting your macros 27:28 - Less or more protein in a gaining phase

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com   Time stamps: 2:05 - The nutritional hierarchy of performance pyramid 7:37 - The base: Calories 12:58 - Next layer up: Macros 18:59 - The “debate” of are carbs vs. fats? 20:36 - Necessary vs. optimal 24:23 - What about fiber? 27:26 - What is alcohol? 28:30 - Link to a post Zach made on macro distributions of food(s) https://www.instagram.com/p/BsYQQ9nHv8W/

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/   Time stamps: 1:49 - Where did Flexible Dieting come from? Bodybuilding.com forums 4:10 - Dr. Joe’s “Pop Tart Diet” 5:25 - Where/when IIFYM came to fruition 6:27 - Why does a meal plan work? 7:40 - Education gap with nutrition Understanding the “why” behind all of the “rules” and “guidelines” 8:43 What really is Flexible Dieting? 10:49 - Research on Flexible Dieting 17:05 - Tracking macros and your relationship with food

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/   Time stamps: 2:56 - What happens if you don’t track your macros or are simply eyeballing? 4:54 - How do I track accurately? Do I need a food scale? 5:04 - Food scale vs. measuring cups 9:08 - MyFitnessPal 14:21 - The ratio 16:45 - Link a graphic of cooked vs. raw meats 10:40 - Tracking foods with food labels 10:57 - Tracking foods (fresh fruits and veggies) without food labels 12:27 - Tracking raw vs. cooked meats 17:08 - What do you do if you scan a label and what you see isn’t what’s on the food label? 18:41 - Cooking and tracking food that you cook in bulk 22:45 - Tips and tricks for guesstimating your macros 24:33 - Under vs. over estimating depending on your goals 26:32 - Eating out and tracking your macros Zach mentioned Caitlin’s (@themacroexperiment) “eating out” guide (http://www.themacroexperiment.com/blog/the-iifym-chain-restaurant-master-list) 30:45 - Tracking alcohol 36:01 - Feeling self conscious about tracking around family/friends

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com Miguel’s coaching - http://revivestronger.com/online-coaching/

Topics:
 -How we met originally (crazy story)
 -How Zach went from Division 2 basketball player, to being injured, to then redefining his whole life and creating his Instagram page (@theflexibledietinglifestyle)
 -How he was able to start FDL and how he used it to transform his life (and thousands of others
) -The power of showing up (what it really takes)
 -Punishment v.s. being hard on yourself... how do you know you are helping yourself out?
 -How to navigate through the negativity of trying to be who you are
 -The reality of building your social empire (what it takes) -What it means to pursue #StrongerSelf __
 Quotes:
 “The thing that motivates me the most is the very thing that keeps me up at night, that gets me up in the morning, that makes you want to put in that extra effort. For me, I found that it was...” “I found myself in a position where after I had an injury... I really questioned the person I wanted to be... my whole identity had to change... and that was so hard” “I started isolating myself in the library and just reading every self-help book I could... I knew I want to get somewhere in my life... I knew that I had to make changes in my life” “After I started FDL, I had no idea that it would turn into what it was today...” “I really struggled with dieting for a long time... I was building an unhealthy relationship with food... and this is where FDL came in” “Thank you is my currency. That really is why I do what I do.... nothing feels better than knowing that I have impacted someone’s life” “I knew that I was presented a choice in life. I had to show up. Because any other choice I would have made... I just couldn’t have been where I am today... because life rewards consistency... and I knew that that was what I had to do” __
 
 You can follow him: 
 
 @theflexibledietinglifestyle
 
 __
 
 Join the Movement.
 www.thestrongerselfmovement.com
 
 And Together We Can Pursue Our #StrongerSelf
 __
 Music by: BVRNOUT & KROMATIKS - Follow Your Heart ft. Cadence Ludden (WiDE AWAKE Remix) and BVRN

Today I’d like to welcome Zach Rocheleau, the CEO of the Flexible Dieting Lifestyle to the show! I invited Zach to the podcast because he has so much knowledge and value to share - in this episode, we talk a little about nutrition (surprisingly) and a LOT about life. In this episode we talk about… Zach’s business, nutrition, and fitness adventure.   The passion and ideas that make up Flexible Dieting Lifestyle.   Future plans for Flexible Dieting Lifestyle.     Becoming a lynchpin & finding out what schedule works best for you. Surrounding yourself with the right people.          Today we touch a little on nutrition - but really dive deep on the topic of life. It is so important to always have a growth mindset, being open to feedback, and able to evolve with the times. Zach understand the importance of surrounding yourself with the right people and then realizing that the feedback they give you, is only to help you grow and improve.  Hear the value that others offer to you and then give your value back in exchange. It is so important to remember that we always have a choice and we are in control of our lives. Part of that control is finding a good routine that works for you and getting yourself into flow-state. Hit that flow-state and watch how quickly you grow and succeed!   Powerful Quotes to Remember: I think the biggest thing is providing value, and not caring if people don’t fully understand it right away.  Just continue to do it, be yourself, and you’ll attract the right people. I’m fascinated by the idea of nutritional freedom. I’m not fascinated by telling people what they can’t have - but all the things that they can. I want people to have that peace of mind that they are in control and that they understand the process of achieving nutritional freedom. If you are constantly in a position of growth - looking at ways to improve yourself so you cannot be replaced, that’s everything.  Everything evolves, and you need to evolve with it. Nutrition allows you to live the life you want to live - it should be a tool that you use, but it shouldn’t be the end of the game.   Zach’s Instagram @theflexibledietinglifestyle For more information about Amber Morningstar follow her on Instagram, click here, or check out her YouTube Channel. For all your supplement needs make sure to browse Tiger Fitness because you're more than just a number here!  

On this episode, Zach Rocheleau joins us to talk all about sustainable and effective nutrition. What's the real story on gluten, micronutrients, paleo, IIFYM, refeeds, reverse dieting, and diet breaks? Zach weighs in on all of these plus how to get lean and still have a healthy relationship with food.

Five for five! The final follow-up interview with our top five most-downloaded episodes in 2017 is with Zach Rocheleau, a.k.a. The Flexible Dieting Lifestyle. His cookbooks and Instagram account will both have your drooling and dying to get into your kitchen and whip up his amazing meals and snacks - without breaking the bank or the scale. Zach is hooking it up for the EF Radio listeners with a special deal on his intuitive eating, flexible dieting and IIFYM-inspried cookbooks! Flexible Dieting Lifestyle - get 20% off all of your macro-friendly needs and cookbooks with code "EVERFORWARD" at https://www.flexibledietinglifestyle.com. 

This is the best of the Ever Forward Radio podcast, 2017 edition! We are highlighting the most favorited, most downloaded and most insightful episodes this past year brought us. This episode is finalizing our best of week and it is such an amazing and inspiring talk with Zach Rocheleau, a.k.a. The Flexible Dieting Lifestyle. Zach is known for his insane meals and recipes that look too good to be true but won't break the calorie bank. EF Radio is made possible due to our amazing sponsors, please seek them out for yourself below and we hope you find as much value in them as we do! Flexible Dieting Lifestyle - get 20% off all of your macro-friendly needs and cookbooks with code "EVERFORWARD" at https://www.flexibledietinglifestyle.com. 

Some of the things Zach said in this episode changed the way I think... Zach Rocheleau is commonly known as @TheFlexibleDietingLifestyle. He is a business owner and has gained a serious Instagram following, thanks to his INCREDIBLE recipes. Seriously, I have tried them and WOW. Zach is one of the most inspirational people I know, and interviewing him in this episode was so insightful: I know everybody will gain something through listening to this. Zach's website & 10% off code: www.theflexibledietinglifestyle.com Code: Tickner The Business Meets Fitness Podcast is brought to you by Lauren Tickner.

In this episode, I sit down with Zach Rocheleau. Zach runs Flexible Dieting Lifestyles. If you want to see some food porn, head over to his Instagram! We covered a lot of topics in this one. Everything from overcoming injuries, changing career directions, and of course how to make your food look and taste amazing while still fitting your macros. The overarching theme of this podcast was simple. If you want to achieve great things, you must first find your "why".  I hope you enjoy the episode.  Don't forget, use the code "Absolute Strength" to get 15% off anything on Zach's website below.   Connect with Zach:  https://www.flexibledietinglifestyle.com/  Instagram: @TheFlexibleDietingLifestyle  YouTube:@FlexibleDietingLifestyle   Connect with Kyle:  http://www.kylehuntfitness.com/ Instagram: @HuntFitness YouTube: @HuntFitnessTV   Get Strong Now! Check out the Absolute Strength Powerlifting Program below:  http://www.kylehuntfitness.com/absolute-strength/    

Are you feeling hungry? Well you will be after taking one look at this week's guest's Instagram page or cookbook! Zach Rocheleau, a.k.a "theflexibledietinglifestyle" guru on social media, has a low-calorie recipe for just about every food group and "cheat meal" you can think of.  But after spending just a few minutes talking with Zach I could tell that his WHY was burning through more than any tempting protein cinnamon roll he could whip up. His origin story of having to endure a basketball career-ending injury and how that helped reevaluate his approach to eating and fitness truly molded his intent, and I think that is something that shines through in all of his posts. He is doing this to not just make his own journey more enjoyable (and delicious) but to show others that they can have their cake and eat it too. He just probably has a higher protein, lower calorie version of it to share with you! And speaking of sharing - stay tuned until the very end! Zach has an amazing offer to listeners of EverForward Radio that you will definitely not want to miss out on! Zach can be found on mostly on his booming Instagram account The Flexible Dieting Lifestyle or learn more about what he has to offer on his website Flexible Dieting Lifestyle.