Podcasts about jeor

Ali Novitsky, MD is thrilled to be back this week. Over the past two weeks, the podcast has delved into intuitive eating and Mindful Macros®. Today, the focus is on the basics of calculating macros, especially for beginners. This topic often seems overwhelming, but the math is straightforward. The challenge lies in the recommendations and nuances, which require experience and understanding. Episode Overview In this episode, Dr. Novitsky breaks down the process of calculating macros, addressing common concerns and misconceptions. She also shares her personal approach and experiences with different coaches, highlighting the importance of finding a method that works for each individual. Key Points Discussed Understanding Macros: Definition: Macros, or macronutrients, are the nutrients that provide calories or energy, including proteins, carbohydrates, and fats. Importance: Knowing your macro breakdown is crucial for achieving specific fitness goals, whether it's fat loss, muscle maintenance, or muscle gain. Challenges in Calculating Macros: Metabolic States: Different metabolic conditions like insulin resistance and leptin resistance can complicate the process. Personal Experience: Dr. Novitsky shares her journey with various coaches and how their recommendations varied, emphasizing the need for a personalized approach. Dr. Ali's Approach to Macros: Balanced Strategy: Dr. Novitsky advocates for a balanced approach that combines intuitive eating, mindful macros, and calculated macros. Practical Tips: Practical tips on how to start calculating your macros, including the importance of knowing your basal metabolic rate (BMR). Calculating Basal Metabolic Rate (BMR): Definition: BMR is the number of calories your body needs at rest. Formula: Introduction to the Mifflin-St. Jeor formula, which is widely used in obesity medicine to calculate BMR. Activity Factors: Explanation of how to adjust BMR based on activity levels to get your total daily energy expenditure (TDEE). Macro Breakdown for Beginners: Starting Point: For muscle maintenance and fat loss, Dr. Novitsky recommends starting with 30% protein, 30% carbohydrates, and 40% fat. Example Calculation: An example calculation illustrating how to determine the grams of each macronutrient based on a 1500 calorie diet. Advanced Considerations: Leptin Resistance: Discussion on how leptin resistance can affect weight loss and the importance of adjusting macros accordingly. Art of Adjustment: The process of adjusting macros based on individual responses and metabolic conditions. Conclusion This episode provides a comprehensive introduction to calculating macros, emphasizing the importance of a personalized approach. Next week, the podcast will put it all together and discuss how to integrate these strategies into a cohesive plan. Don't forget to check out the "Muscles & Mindset" workout program and stay tuned for the upcoming nutrition program. Visit https://www.theFITCollective.com to learn more about the programs and resources. Until next time, stay empowered and keep striving toward your fitness goals! Thank you for tuning in! If you have any questions or need further clarification, feel free to reach out. Dr. Novitsky is here to help you on your journey to better health and fitness. Timestamps: 00:00:02 - 00:00:24: Introduction and Episode Recap 00:00:24 - 00:01:16: Challenges in Calculating Macros 00:01:17 - 00:01:48: Upcoming Nutrition Program 00:01:48 - 00:02:19: Importance of Mentorship in Nutrition 00:02:19 - 00:03:11: Personal Experience with Macro Coaches 00:03:11 - 00:03:33: Combining Intuitive, Mindful, and Calculated Approaches 00:03:34 - 00:04:07: Online Coaching Experience 00:04:07 - 00:05:03: Misalignment in Macro Recommendations 00:05:03 - 00:05:46: Carb Sensitivity and Personal Adjustments 00:05:47 - 00:06:08: Balanced Eating Approach 00:06:09 - 00:06:40: Advanced Topics in Macro Calculation 00:06:40 - 00:07:02: Setting Goals for Macro Calculation 00:07:03 - 00:07:45: Understanding Muscle Gain and Fat Loss 00:07:45 - 00:08:06: Realistic Expectations for Muscle Gain 00:08:07 - 00:08:39: Starting with Basal Metabolic Rate (BMR) 00:08:39 - 00:09:11: Components of Total Daily Energy Expenditure (TDEE) 00:09:11 - 00:09:42: Exercise and Its Impact on TDEE 00:09:42 - 00:10:14: Digestion and Its Role in TDEE 00:10:14 - 00:10:57: Importance of Strength Training for Fat Loss 00:10:57 - 00:11:28: Calculating Basal Metabolic Rate (BMR) 00:11:28 - 00:12:00: Using the Mifflin-St Jeor Formula 00:12:00 - 00:12:21: Activity Factors in TDEE Calculation 00:12:21 - 00:13:06: Personal Experience with Online Trainer 00:13:06 - 00:13:49: Starting Energy Intake at BMR 00:13:49 - 00:14:21: Adjusting for Low BMR 00:14:21 - 00:14:53: Gaining Muscle to Optimize BMR 00:14:53 - 00:15:25: Leptin Resistance and Its Impact on BMR 00:15:25 - 00:16:06: Normal Leptin Function vs. Leptin Resistance 00:16:06 - 00:16:37: Challenges with Leptin Resistance 00:16:37 - 00:17:08: Calories In vs. Calories Out Debate 00:17:08 - 00:17:41: Obese Starving Concept 00:17:41 - 00:18:14: Finding the Deficit in Macro Calculation 00:18:14 - 00:19:08: Starting Macro Ratios for Fat Loss 00:19:08 - 00:20:02: Calculating Protein and Carbohydrates 00:20:02 - 00:20:30: Calculating Fat Intake 00:20:30 - 00:21:01: Rechecking Calculations 00:21:01 - 00:21:41: Adjusting Based on Response 00:21:41 - 00:22:12: Factors Influencing Macro Adjustments 00:22:12 - 00:23:05: Comparison with Mindful Macros 00:23:05 - 00:23:37: Conclusion and Upcoming Program Resources: The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. Learn more HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

2Cr 21:20: "Jeorão tinha trinta e dois anos de idade quando começou a reinar, e reinou oito anos em Jerusalém. Morreu sem que ninguém o lamentasse, …"

In this episode of Real World Nutrition, get the details of the crucial factors that determine your daily caloric needs. Learn why generic calorie recommendations fall short and how to calculate your requirements for effective weight management accurately. Tune in for practical tips and insights!   Read More: Determining Your Caloric Needs: Understanding the Basics To calculate your basal metabolic rate using the Mifflin St. Jeor equation, use the calculator provided here. Learn about the Real World Nutrition Membership More blog posts: Real World Nutrition News You Can Use Schedule a free 30-minute introductory call today to learn how I can help you reach your health and wellness goals. Enroll in the Mini Course: 6 Tips for the Busy Person to Have Sustainable Energy: All-Day Energy Through Food AND Companion Workbook

Devocional 28 fevereiro 2024 --- Send in a voice message: https://podcasters.spotify.com/pod/show/fabiano-almeida6/message

In this insttallment of the "Last Known Position series" we are joined by Tyler St. Jeor, who has served as a volunteer for the Search and Rescue team in Wasatch County. With extensive experience on a variety of rescues in the Wasatch Mountains, Tyler shares his insights on how to recreate safely and responsibly. We are grateful to all Search and Rescue volunteers, and we encourage everyone to support Wasatch County SAR. The "Last Known Position" series is a podcast project that has been generously supported by the Utah OHV Program and the International Snowmobile Association  

Episódio com o tema "O reinado de Jeorão" Apresentação: Itamir Neves.   Texto Bíblico: 2Crônicas 21 Neste episódio temos como alvo estudarmos o capítulo 21 deste segundo livro das Crônicas que vai nos fazer conhecer um pouco melhor a pessoa e o reinado de Jeorão ou Jorão. Acompanhe.  See omnystudio.com/listener for privacy information.

Nesta mensagem, o Pr. Rafael Lemos, com o texto em II Crônicas, capítulo 21, a partir do versículo primeiro, nos fala sôbre a vida do rei Jeorão, que fêz boas e péssimas escolhas em seu reinado em Judá. Nossa vida é feita de escolhas, e toda escolha exige de nós a renúncia. Pois quando eu escolho por algo, eu automaticamente renuncio todas as outras coisas. As escolhas da nossa vida são pautadas somente naquilo que nós mesmos decidimos escolher. Temos a opção de conhecer a verdade, que é o caminho do Senhor, e segui-la, mas por muitas vezes nos permitimos dar ouvidos às vozes que vêm para nos confundir e tirar do caminho. Mas, no final, colheremos os frutos das nossas escolhas, pois elas irão gerar colheitas, sejam boas ou ruins. Como alguém que conhece a verdade é capaz de dar ouvidos à quem nunca saiu do mundo de mentiras? Quais sementes você têm plantado durante o caminho? Se esta mensagem edificou a sua vida, curta e compartilhe com mais pessoas. Deus te abençoe!

Josafá era bom. Com quem seu filho Jeorão aprendeu a ser cruel? Enquanto era príncipe, não demonstrava carregar no seu interior a violência que logo se manifestou. De um modo ou de outro, Josafá não conseguiu transmitir seu caráter ao filho. Não sabemos onde errou, se errou, porque as pessoas são livres para fazer suas escolhas. O fato é que seu filho começou seu governo semeando violência ao matar seus irmãos, que poderiam ameaçá-lo. Havia um modelo no ar. No reino do norte, nos anos anteriores um rei se des-tacara: Acabe. No plano político e econômico, foi um bom rei. No plano moral e espiritual, foi um rei péssimo. Por isso, Elias o enfrentou. A sombra de Acabe pairava. Além disso, uma de suas filhas era esposa de Jeorão. É possível que tenha trazido conselheiros formados na escola de Acabe. No entanto, o caminho de Jeorão ele mesmo o pisou. Foi sua a responsabilidade. Sofremos influências, mas não podemos responsabilizá-las pelos nossos erros. Nossos erros são nossos erros. Jeorão poderia ter seguido o exemplo do pai, mas preferiu o do sogro. As consequências ele pagaria. Ele semeou violência. Foi o que colheu. Uma vida que vale a pena se revela na sua morte: quantas pessoas irão ao seu funeral? O final de vida de Jeorão é uma prova disso. Ele era um rei, mas, quando morreu, ninguém foi ao seu enterro. Ele teve poder, mas o usou para fazer o que Deus reprovava. Até o próprio povo sentiu as consequências da sua vida desastrada. Com seu gesto, ele amaldiçoou, quando devia abençoar. Só vale a pena a vida que abençoa. Quando Adolf Hitler chegou ao poder na Alemanha, o médico Viktor Frankl (1905-1997) era o diretor de um pavilhão num hospital psiquiátrico. Os nazistas mandaram que submetesse à eutanásia as doentes mentais sob seus cuidados. Como se recusou, foi deportado e enviado a um campo de concentração, onde teve o número 119.104 tatuado no seu corpo. Perto do fim da guerra, foi libertado, para, então, saber que, além das suas anotações de pesquisa, tinha perdido toda a família, incluindo a esposa. Num dos seus livros, ele escreveu: "Podem arrancar tudo de um homem, menos a última das liberdades humanas: sua capacidade de escolher que tipo de atitude terá diante das circunstâncias que o rodearem'". Não podemos escolher as ações dos outros para conosco, mas podemos escolher as atitudes que tomaremos diante dessas ações. Para fazer o que é certo, precisamos de coragem, como o sacerdote Joiada. AZEVEDO, Israel Belo De - Bíblia Sagrada Bom Dia

Jeorão era da idade de trinta e dois anos quando começou a reinar e reinou oito anos em Jerusalém. E partiu para sempre sem deixar saudades. (2 Crônicas 21:20) Qual será o legado que você irá deixar? Existem pessoas quem passam nesta vida e não deixam saudades. Não constroem um legado para as próximas gerações. Nesta palavra você aprenderá 3 coisas importantes para se deixar um legado!

Episódio com o tema "Os 4 leprosos, Eliseu e Hasael, reinado de Jeorão sobre Israel".Apresentação: Itamir Neves. Texto Bíblico: 2Reis 7.1-8.29 No capítulo 7 encontramos a história dos 4 leprosos que conscientes trouxeram boas notícias para o povo de Samaria que estava sitiada pelos sírios e passava por grande dificuldade. No capítulo 8 continuaremos considerando diversas ações e palavras de Eliseu percebendo a abrangência da influência do profeta Eliseu nos assuntos internos de Israel e da Síria. Acompanhe.See omnystudio.com/listener for privacy information.

Olá!!!!!!! Sexta-Feira, 31 de março de 2023 TEMA PRINCIPAL PNCD #90 | SAÚDE INTEGRAL PARA TODOS! ASSISTA/OUÇA AS MEDITAÇÕES DIARIAMENTE. ACESSE: https://linktr.ee/apalavraresponde INSPIRAÇÃO BÍBLICA “E exaltou-se o seu coração nos caminhos do Senhor e, ainda mais, tirou os altos e os bosques de Judá. E no terceiro ano do seu reinado enviou ele os seus príncipes, a Bene-Hail, a Obadias, a Zacarias, a Natanael e a Micaías, para ensinarem nas cidades de Judá. E com eles os levitas, Semaías, Netanias, Zebadias, Asael, Semiramote, Jônatas, Adonias, Tobias e Tobe-Adonias e, com estes levitas, os sacerdotes, Elisama e Jeorão. E ensinaram em Judá, levando consigo o livro da lei do Senhor; e foram a todas as cidades de Judá, ensinando entre o povo.” 2 Crônicas, 17.6-9 O QUE SE COMEMORA HOJE? DIA DA INTEGRAÇÃO NACIONAL | DIA DA SAÚDE E NUTRIÇÃO ÁUDIO LEITURA BÍBLICA 1 REIS - Capítulos 13-15 #opaonossodecadadia2023 #devocional #leiturabiblica #oracao #apalavraresponde #SinesioSantosEscritor #cultura #Conhecimento #ESPIRITUALIDADE #diadaintegraçãonacional #diadasaúdeenutrição #distribuiçãoderenda #saúde #nutrição #alimentoespiritual #educação --- Send in a voice message: https://podcasters.spotify.com/pod/show/a-palavra-responde9/message Support this podcast: https://podcasters.spotify.com/pod/show/a-palavra-responde9/support

Bom dia!!!!!!! Sexta-Feira, 29 de Abril de 2022 LEITURA BÍBLICA Acompanhe a leitura diariamente em todas as plataformas: https://linktr.ee/apalavraresponde TEMA PRINCIPAL ADORE A DEUS EM TODAS AS SITUAÇÕES; EM TODAS ELAS ELE ESTARÁ CONTIGO! “Ele disse: Escutem-me, todos vocês, povo de Judá e de Jerusalém! Escute, rei Josafá! Assim diz o SENHOR: Não tenham medo! Não fiquem desanimados por causa desse exército imenso, pois a batalha não é sua, mas de Deus. Amanhã, marchem contra eles. Vocês os encontrarão vindo pela subida de Ziz, no fim do vale que abre para o deserto de Jeruel. Quando os encontrarem, porém, não terão de lutar. Tomem suas posições; depois, fiquem parados e vejam o livramento do SENHOR. Ele está com vocês, povo de Judá e de Jerusalém. Não tenham medo nem desanimem. Saiam para enfrentá-los amanhã, pois o SENHOR está com vocês!. Então o rei Josafá se prostrou com o rosto no chão, e todo o povo de Judá e de Jerusalém fez o mesmo, em adoração ao SENHOR. Em seguida, os levitas dos clãs de Coate e de Coré se levantaram para louvar em alta voz o SENHOR, o Deus de Israel.” 2 Crônicas, 20.15-19 · Capítulo 19 o Josafá nomeia juízes · Capítulo 20 o Guerra com as nações vizinhas o Resumo do reinado de Josafá · Capítulo 21 o Jeorão reina em Judá #opaonossodecadadia2022 #devocional #leiturabiblica #oracao #apalavraresponde #Livrode2Crônicas --- Send in a voice message: https://anchor.fm/a-palavra-responde9/message Support this podcast: https://anchor.fm/a-palavra-responde9/support

Aktuální dění očima Jana Krause každé ráno 5:00 – 9:00 vždy po zprávách v celou a v půl exkluzivně na Frekvenci 1. Vtipně, originálně a s nadhledem, tak to umí jenom Jan Kraus. Blondýna Miluška Bittnerová se ptá na vše, o čem se mluví, a Jan Kraus jí to vysvětlí.

“No terceiro ano de seu reinado, ele enviou seus oficiais Bene-Hail, Obadias, Zacarias, Natanael e Micaías para ensinarem nas cidades de Judá. Com eles foram os levitas Semaías, Netanias, Zebadias, Asael, Semiramote, Jônatas, Adonias, Tobias, Tobe-Adonias e os sacerdotes Elisama e Jeorão. Eles percorreram todas as cidades do reino de Judá, levando consigo o Livro da Lei do Senhor e ensinando o povo .” 2 Crônicas, 17.7-9 Josafá não foi um rei perfeito, no entanto, quando falhou e foi repreendido pelo Senhor, acatou a correção e retomou os caminhos do Senhor. Uma de suas principais preocupações e o seu maior legado foi promover o ensino da Palavra do Senhor e para isso envolveu oficiais, sacerdotes e levitas. Josafá evitou que o seu povo perecesse por falta de conhecimento. E hoje, como tem sido o comportamento dos líderes e do povo de Deus? --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/a-palavra-responde9/support

Jane Martins de Souza Lição 9- O REINADO DE JOÁS 3º trimestre de 2021 Escola Bíblica Dominical EBD Joás foi um rei de Judá, sua vida quase foi ceifada pela maligna avó Atalia.Ele era filho de Acazias filho de Jeorão e neto de Josafá. A trama familiar teria um destino terrível se não fosse a misericórdia de Deus.Joás era a lâmpada de Davi que Deus fez uma aliança que culminou em Jesus Cristo.Chamado de o menino rei , começou a reinar com sete anos de idade e foi escondido pelo sumo sacerdote Joiada e sua tia Jeoseba.Mas depois da m0rt€ de Joiada ele se voltou a idolatria nem parecia o mesmo homem que fez uma das maiores reformas espiritual. Mat0u o profeta Zacarias por não aceitar a correção

Jane Martins de Souza LIÇÃO 7-O MINISTÉRIO DE ELISEU 3º trimestre de 2021 Escola Bíblica Dominical Eliseu foi o sucessor de Elias e ao ver o profeta sendo elevado ao céu era o sinal que seria seu sucessor.Logo após este episódio Deus começou a usar o profeta Eliseu.Os milagres foram o dobro.O primeiro milagre foi a abertura do Jordão, lançou a capa sobre o rio e o milagre aconteceu.Curou as águas com sal. Falaremos sobre a guerra dos três reis,Jeorão,Josafá e o rei de Edom e o milagre da vitória, a milagre do azeite da viúva e a m0rt£ na panela.Os milagres de Eliseu parecem com os milagres de Jesus Cristo.

Não imite o que é mau, mas o que é bom

5º REI DE JUDÁ - JEORÃO Reinou por 7 anos entre 848 e 841 a.C. (2Rs 8:16-24). Nesta mensagem vamos aprender sobre as consequências sofridas pela desobediência a Deus, ou pela negligência a voz de Deus.

Sam has found a number of maps that will come in useful for the planned great ranging of the Night's Watch. Lord Commander Mormont shares maester Aemon's past with Jon. Simon and Mackelly wrap up warm and consider the prospects. Chapter Review: Jon finds Sam in the Castle Black library surrounded by books and parchments. Sam has been gone all night and missed breakfast. He was sent for maps of the North, but was swept away by the feast of knowledge he found. Jon's unimpressed. They head to Lord Commander Mormont's rooms. Jeor is in dispute with the acting first-ranger Thoren Smallwood, who believes that the Lord Commander should stay home. Mormont pulls rank and dismisses Thornwood. He's also disappointed by the age and content of the maps. Sam is terrified of the commander, but needs to find a bit of courage as he'll be joining the great ranging. Mormont talks Jon through maester Aemon's family history, in the hopes that the aging maester's example of loyalty to his vows, in the face of overwhelming temptations, will resonate with Jon. Snow knuckles down for the ranging. Characters/Places/Names/Events: Night's Watch - The men who guard the Seven Kingdoms against threats from beyond the Wall. Jon Snow - Bastard son of Ned Stark. Recently sworn brother of the Night's Watch. Samwell Tarly - Brother of the Night's Watch. Heavy-set and cowardly. Attendant to maester Aemon. Friend to Jon Snow. Ser Jeor Mormont - Lord Commander of the Night's Watch. Ser Alliser Thorne - Master of Arms for the Night's Watch. Mean-spirited instructor of the new recruits. Not a fan of Jon Snow. Maester Aemon - 100 year-old maester of the Night's Watch. Donal Noye - The one-armed armorer and steward of the Night's Watch. Ghost - Jon Snow's direwolf. Castle Black - Headquarters of the Night's Watch at the Wall. Mance Rayder - Leader of the Wildlings, and self-styled King-Beyond-The-Wall.Check out our merchandise store:  https://ghostsofharrenhal.threadless.com/If you like what we're doing, please consider rating and reviewing us at Apple Podcasts, podchaser.com, and anywhere else you can leave a rate and review.Join the discussion on our Discord server! https://discord.com/invite/FTy7BExyBQWe'd love to hear from you. Send us an email at ghosts.harrenhal@gmail.com. Also, follow us on Twitter @GhostsHarrenhal, Facebook, Instagram, and YouTube.All Music credits to Ross Bugden: INSTAGRAM! : https://instagram.com/rossbugden/ (rossbugden) TWITTER! : https://twitter.com/RossBugden (@rossbugden) YOUTUBE! : https://www.youtube.com/watch?v=kthxycmF25M Support the show

On tonights show we will be going over the new revealed commanders from the vision in the Flames! As always, please remember to like, share, and follow us at BlogTalkRadio, iTunes, Google Play, Spotify, Stitcher, and Tune In! We do our show live every other Tuesday at 8pm Central Standard Time and every other Sunday at 4pm Central Standard Time!

O reinado de Jeorão, de Judá

Bran watches the Karstarks arrive at Winterfell. He talks to Osha, who warns him of the Others and assures him that the danger to their safety is not from King's Landing, but from north of the Wall. Nevertheless, the Stark banners head south to defend the Riverlands and hopefully rescue Ned. The boys try to see things through Bran's eyes (all three of them). Chapter Review: Bran watches as the Karstarks swell the numbers at Winterfell to 12,000 soldiers. Robb's headed south to protect the Riverlands, find his mom, and hopefully rescue his father and sisters from the clutches of Queen Cersei. This despite receiving word from Sansa that Robb and their mother should could to King's Landing and bend the knee. In the Godswood with Hodor's, Bran encounters Osha the wildling. She assures Bran that Robb and his army should be heading north. Whatever his concern is with the south, it's nothing compared to what's coming from the north. Bran promises to convince Robb. But he doesn't get the chance. Robb is busy convincing the hard northern Lords to follow a green boy of summer, with some help from Grey Wind. Bran confides in Maester Luwin, but the old man assures Bran that Osha's stories are fanciful. A couple of days later the armies head south, leaving Bran in charge of Winterfell. Characters/Places/Names/Events: Eddard "Ned" Stark - Hand of the King, Lord of Winterfell, and king Robert's closest friend. Robb Stark - Eldest son of Ned and Catelyn (Cat). Acting Lord of Winterfell.Brandon (Bran) Stark -  Middle son of Ned and Cat. Was pushed from a tower by Jamie Lannister and lost the use of his legs.Rickon Stark - Youngest son of Ned and Cat.Theon Greyjoy - Ward and hostage of Eddard Stark. Only surviving son of Balon Greyjoy, and heir to the Iron Islands.Maester Luwin - Maester in the service of house Stark.Hodor - Huge but simple man who carries Bran Stark wherever he wishes to go.John “The GreatJohn” Umber - Lord of Last Hearth. Lost two fingers to Grey Wind, now fiercely loyal to Robb Stark.Roose Bolton - Lord of the Dreadfort.Maege Mormont - Lord of Bear Island. Sister of Jeor, aunt of Jorah.Rickard Karstark - Lord of Karhold.Support the podcast. Buy a bit of merch from our store. Or if swag is not your bag, buy us a Cup of Arbor Gold.If you like what we're doing, please consider rating and reviewing us at Apple Podcasts, podchaser.com, and anywhere else you can leave a rate and review.Join the discussion on our Discord server!We'd love to hear from you. Send us an email at ghosts.harrenhal@gmail.com. Also, follow us on Twitter @GhostsHarrenhal, Facebook, Instagram, and YouTube.All Music credits to Ross BugdenINSTAGRAM! : https://instagram.com/rossbugden/ (rossbugden)TWITTER! : https://twitter.com/RossBugden (@rossbugden)YOUTUBE! : https://www.youtube.com/watch?v=kthxycmF25M Support the show

Today on the show is Sheena Jones. Just a few years ago, she was a mom of four trying to lose weight, but with tenacity, she built up a following as she lost the weight at a high of 250 pounds.  Now, she looks stunning and has a strong social media presence and has a very profitable online personal training business. She has high ticket clients of $750 a month and general coaching clients from $150 to $250 a month. Oh, and she also has digital products that she sells daily.  What you'll learn from this episode:  Struggling through a cycle of diet fads and pills that didn't work  How she accidentally created a following during her weight loss journey  From $750 per month clients to $250 per month clients -- understanding Sheena's business model  The macro percentages she uses for her client's transformation programs and avoiding the pitfalls of using the BMR Mifflin St. Jeor calorie calculator  How she sells lower-priced digital products and the time struggle between creating lower tier Digital Products and your premium coaching clients  Getting 5 to 10 coaching inquiries a day from social media and receiving 100 messages a day on Instagram  Read more: https://fitnesssecrets.co/podcast/how-to-build-your-following-by-telling-your-story-and-being-vulnerable-sheena-jones

Série de exposições "Trazendo à memória o que me dá esperança"

The ISLE OF FACES returns with a monster episode for an episode with actual monsters in. Every chapter is upping its game as Robb brings the Mrs home to meet his mum, Jon is forced to go all in as a spy, we get a pep talk about Beric Dondarrion, and the Tyrell roses bloom....FOR NOW! But all of that pales into comparison to the main event. We've got giants, we've got Dontos Hollard, but the true monsters come to us in the debut Samwell Tarly POV, one of the most important chapters in all ASOIAF. DOOZY ALERT. Today's chapters: -Catelyn II -Jon II -Sansa II -Arya III -Samwell I Come step on the Isle for major Harwin talk, the Stark kids all simultaneously thinking of Stark duty, the Highgarden dream, Robb's genius, and I'm actually nice to Jeor. All that plus a round-up of last week's PAIR PICK with some comments from the community. See you there!    Check out History of Westeros for the live streams and main analysis, plus how to get involved with the Flick community:  https://www.youtube.com/channel/UCiYwENpLDO4gyB4dBrMYrjQ  Find more of the Isle of Faces and other projects at https://twitter.com/SerBuckley https://www.patreon.com/IsleOfFaces and   http://thegrindstone.co.uk/

Diet is a major part of your health and fitness plan. Here I discuss a 4 step plan on how to create a diet that suits your own needs to help you reach your fitness goals.The Mifflin St, Jeor equation mentioned is:For Men10x your weight(KG) + 6.25 x Height (cm) - 5 x Age (Y) + 5For Woman10 x Weight (KG) + 6.25 x Height (cm) - 5 x Age (Y) - 161Multiply by:1.2 If you are Inactive1.3 If you are fairly inactive1.4 If you are moderately active1.5 If you are active1.7 If you are very activeCalorie counting app:My Fitness Pal

My voice is BACK...kinda. On today's part 5 of Clash of Kings I fend off the last of the sniffles while also meeting Brienne (wow!), Asha (Brilliant!), Gilly (Yay!), Quaithe (Cool?) and.... Craster (Oh.) because today's chapters include some absolute gems such as: - Catelyn II - Jon III - Theon II - Tyrion VI - Arya VI - Daenerys II   So come and step on the Isle, especially if you like Jeor-bashing because I go OFF on the Old Bear while also bowing down to the brilliance that is Asha Greyjoy and piecing together what I call Balon's Bonkers Plan. All that plus a great review recap, counting poisonings off the top of my head, and roughly 200 coughs I had to edit out.    Check out History of Westeros for the live streams and main analysis, plus how to get involved with the Flick community:  https://www.youtube.com/channel/UCiYwENpLDO4gyB4dBrMYrjQ  Find more of the Isle of Faces and other projects at http://thegrindstone.co.uk/ https://www.patreon.com/IsleOfFaces and   https://twitter.com/SerBuckley

Have you ever wondered how much weight you should gain after a bikini competition? Do you want to know how to determine the proper stage weight that is required in order to be a fierce competitor? If so this is the episode for you! Co-hosts @chrisnicole_ifbbpro and @amyehinger dive deep into how to reverse engineer a bikini goal, how to complete a proper correctional period through reverse dieting, and how to accurately calculate BMR, RMR, and dieting age. @glamgirlbikini coaches share their methods for calculating BMR through use of the Mifflin St. Jeor and RMR through the use of metabolic testing. Additional topics include diary sharing with MyFitnessPal and how to predict your weight training gains based on your years of exercise experience. You can find us on InstaGram @preplifepodcast and apply for the team at: https://glamgirlbikini.com/glam-girl-bikini-application/ 

#TheOldBear Welcome to the Ironwood Network Book Club with your hosts Maester Ironwood and Septa Ironwood. Every week we are going to walk you through George RR Martin’s A Song of Ice and Fire books chapter by chapter. This week we are taking a long (and dangerous) look inside the life and times of Jeor […]

#TheOldBear Welcome to the Ironwood Network Book Club with your hosts Maester Ironwood and Septa Ironwood. Every week we are going to walk you through George RR Martin’s A Song of Ice and Fire books chapter by chapter. This week we are taking a long (and dangerous) look inside the life and times of Jeor […]

Hey, everyone! It's time to talk about, you guessed it, calories! In today's episode of Slim & Satisfied I offer some insight on what exactly a calorie is and what we need to keep in mind while losing weight. Believe it or not, it's not as complicated as it seems! I explain what calorie awareness is and how macros (carbs, proteins and fats) come into play with weight loss. I also talk about the importance of a concept called Calorie Density. Calorie Density refers to the relationship between the volume of food you eat and the amount of calories we can gain from that. We're looking to avoid eating those low volume, high calorie food items, and instead choosing nutrient dense foods. Then, I outline 3 ways you can determine how many calories you should be eating based on your body's needs: 1. If you're on a diet and you are either gaining weight or staying the same weight, then your body's caloric need is LESS than it currently is. 2. Use ballpark numbers and estimate your total calorie intake. Aim for the top of a 1400 – 1800 calorie range. Be consistent. This is a trial and error process. 3. Use standardized equations. The Mifflin St. Jeor equation (linked below) is used to calculate your Resting Energy Expenditure or Basal Metabolic Rate (BMR) Now that we've figured out how many calories our body needs, we can ask the question “does it matter where the calories come from?” I explain how the answer is not so simple. Not all calories are created equal. I talk to you about the Money-Calorie analogy, and how being aware of the amount of calories we take it can help us “budget” or make meal plans that manage our calories. Remember, we want to reach the “just right” area of our meal plan; an area where we consistently lose weight and aren't left feeling restricted or denied. We then cover three pros of Calorie Awareness: 1. Brings attention to the amount of calories we can accumulate throughout the day. 2. Highlights foods that don't fit into our diet. 3. Over time, this will positively impact our decision making when it comes to food. Four Things to Do After Listening to this Podcast 1 . Use the link below to find your Basal Metabolic Rate or Resting Energy Expenditure. 2. Divide your BMR over three meals and two snacks or two meals and two snacks. 3. Evaluate your day and identify the high calorie items. 4. Replace them with a healthier alternative. 5. You may use my free meal plans (below) as a starting point! What You'll Learn in this Episode: -- Why we shouldn't COUNT calories, but be calorie-aware. -- How to determine how many calories your body needs. -- How to identify foods that don't fit into a healthy diet. -- The best way to THINK about calories. Links: Get in touch! info@dafnachazin.com Calculate your BMR here Check out my sample meal plans

Hey, everyone! It’s time to talk about, you guessed it, calories! In today’s episode of Slim & Satisfied I offer some insight on what exactly a calorie is and what we need to keep in mind while losing weight. Believe it or not, it’s not as complicated as it seems! I explain what calorie awareness is and how macros (carbs, proteins and fats) come into play with weight loss. I also talk about the importance of a concept called Calorie Density. Calorie Density refers to the relationship between the volume of food you eat and the amount of calories we can gain from that. We’re looking to avoid eating those low volume, high calorie food items, and instead choosing nutrient dense foods. Then, I outline 3 ways you can determine how many calories you should be eating based on your body’s needs: 1. If you’re on a diet and you are either gaining weight or staying the same weight, then your body’s caloric need is LESS than it currently is.  2. Use ballpark numbers and estimate your total calorie intake. Aim for the top of a 1400 – 1800 calorie range. Be consistent. This is a trial and error process. 3.  Use standardized equations. The Mifflin St. Jeor equation (linked below) is used to calculate your Resting Energy Expenditure or Basal Metabolic Rate (BMR) Now that we’ve figured out how many calories our body needs, we can ask the question “does it matter where the calories come from?” I explain how the answer is not so simple. Not all calories are created equal. I talk to you about the Money-Calorie analogy, and how being aware of the amount of calories we take it can help us “budget” or make meal plans that manage our calories. Remember, we want to reach the “just right” area of our meal plan; an area where we consistently lose weight and aren’t left feeling restricted or denied. We then cover three pros of Calorie Awareness: 1. Brings attention to the amount of calories we can accumulate throughout the day. 2. Highlights foods that don’t fit into our diet. 3. Over time, this will positively impact our decision making when it comes to food.  Four Things to Do After Listening to this Podcast 1 . Use the link below to find your Basal Metabolic Rate or Resting Energy Expenditure. 2. Divide your BMR over three meals and two snacks or two meals and two snacks. 3. Evaluate your day and identify the high calorie items. 4. Replace them with a healthier alternative. 5. You may use my free meal plans (below) as a starting point!   What You’ll Learn in this Episode: -- Why we shouldn't COUNT calories, but be calorie-aware. -- How to determine how many calories your body needs. -- How to identify foods that don’t fit into a healthy diet. -- The best way to THINK about calories.   Links: Get in touch! info@dafnachazin.com Calculate your BMR here  Check out my sample meal plans

A few years ago I stumbled into macro counting as an experiment via the popular online site, IIFYM. But after seeking the support of a fellow registered dietitian to learn more about the popular plan, macro counting quickly became a way of life for me — one that I’ve been embracing for more than two years now. The reason I originally tried IIFYM, what I learned from the experiment and most importantly, how macro counting actually helped me eat more, feel stronger and be happier in my body are detailed in this podcast, which is a read version of this blog post from my website. Much of this content originally appeared on Healthy Aperture but has subsequently moved to This Unmillennial Life and updated here with recent insights. ~Regan  *** Part 1: The IIFYM Experiment Are you a sucker for before and after stories like I am? Are you hoping you’ve clicked into this post today and are about to be amazed by pictures of the transformation I’ve undergone as a result of trying IIFYM? Sorry to dash your hopes.  I guess I’m just an old-fashioned unmillennial, but I still believe there are some things that don’t need to be shared online. And by “some things” obviously I mean me in a bikini-clad before/after picture collage. Instead, I am going to share in this post a very detailed account of what it was like to sign up for a “flexible dieting” plan via IIFYM, what happened with my weight, how I felt adopting a higher calorie eating plan and what I learned from Emily Field– a registered dietitian who specializes in macro counting – about how this type of eating plan can be the right fit for some people. But first, a disclaimer and then, a bit of background. Disclaimer There are a number of dietitians I’m associated with professionally who advocate for a diet-free approach to healthy eating. I do wholeheartedly agree that many people can and should approach a healthy lifestyle without a focus on dieting and being a slave to the scale. But I personally stop short of the mentality that loving your body and wanting to change/improve your body are mutually exclusive. In fact, as you read this post you’ll learn about how this experiment actually helped me personally get in touch with my own intuitive desires for what I want and need to eat each day. I’d also add that if you personally struggle with obsessive eating thoughts and behaviors, I don’t recommend a self-guided plan like this or macro counting in general. You should seek out the support of therapists and dietitians who specialize in disordered eating. Now, The Backstory A few years ago as I was doing some prep work for Healthy Aperture and looking at trending topics on Instagram, I stumbled across a cluster of hashtags that all centered on macro counting. Known by many different names (flexible dieting, IIFYM, reverse dieting), macro counting has been popular in the bodybuilding ranks for years. But recently, it seems to have made an upswing in mainstream popularity. Without knowing much about what exactly it entailed — I already understood it meant counting the basic dietary macronutrients of Protein, Fat and Carbohydrate  — I asked Lindsay to pull together a round up of “macro” focused recipes. She was completely clueless what I wanted.  And so was I. Knowing nothing about the community of folks devoted to macro counting, neither of us had any idea what recipes macro-counters were looking for. So I decided to do something totally outside of my comfort zone. I found the most popular macro counting site I could (IIFYM), signed up, ordered their “blueprint” and started tracking macros based on their recommendations daily for two months. An RD signing up for a non-RD developed eating plan. It’s a little weird, I know. But I wanted to experience a mainstream plan to better understand what IIFYM fanatics were really looking for.    IIFYM Review – The Sign-Up It wasn’t hard to find a community to join. One of the most popular hashtags being used among macro counters is #IIFYM (“If It Fits Your Macros”). The central premise of many macro counting plans is “flexible dieting,” where you can “eat whatever you want” as long as it works into your daily set of macros (hence the “If It Fits Your Macros” moniker.) This freedom of choice wasn’t exactly new to me. In my job as an editor at Weight Watchers Magazine years ago, I learned the Points system, which at that time heralded a quasi-non-diet approach to “allow” you to eat whatever you wanted as long as your Points allowed for it. Note: If you’ve ever tried a plan like this you know drinking Coke and eating Little Debbies, Pizza and Doritos meal-after-meal is never an option, even if it’s being sold to you that way. The structure of Points or macros or whatever parameter you’re tracking simply won’t allow it. The numbers won’t add up. But there is a “freedom” factor that can be a psychological benefit to folks who fear indulgences without structure and have a hard time letting go of the idea of “good” and “bad” foods. In a macro-centered approach, there is no good or bad. There’s simply food, which contains macros and the requirement to count those macros. So I visited the IIFYM site, input my info, used their free “macro calculator” and it spit out a set of fat, protein and carbohydrates numbers that I was to track each day. And then came the up-sell.  For $67 I could get a “custom” blueprint, tailored just for me. Their “coaches” would use “30 points of information” to generate a personalized plan. I thought “Hey, If I’m gonna try this, why not go for the gold?” So I took the bait, answered a bunch of questions about my goals and my current exercise regimen and waited… …but not long. Almost immediately I got an email — from an actual human; that was a bit of a surprise — wanting to clarify about my goals. The “coach” who was reviewing my goals noticed that I’d said I didn’t want to gain weight, but that I wanted to gain muscle. She basically called me out on this (in a nice way) and said I couldn’t have it both ways. “If you’re gonna gain muscle, you’re gonna gain weight.”  (I’ve since learned from Emily Field that this notion isn’t “exactly” true. Some people can build muscle in a calorie deficit, but it requires an intense focus on eating protein and weight lifting… and even then, it’s more attainable in an untrained individual than people who’ve been working out for years.) But I responded to her email and said “Okay, sure. I’m up for a weight gain” and waited again. A few days passed and my blueprint arrived. All 2000 calories of it. And I got scared. With the exception of my two pregnancies, I’ve never estimated my own calorie needs anywhere near 2000 calories. Never. In fact, at this point, it’s probably worth giving you a little background about my struggle with a healthy view of my weight. The Back-Backstory  I’m nearly 44 years old and have been trying to lose weight for at least 30 of those years. I started “dieting” as a 7th grader. I was always a chubby kid growing up. Then in 7th grade, I lost a lot of weight eating a diet mostly of oatmeal and baked potatoes. (Don’t try that at home, kids.) First, I won a beauty pageant.  Then, I made the 8th-grade cheerleading squad.  And subsequently, I adopted a thinness = success mentality. I’m not particularly proud to admit these things, but I think it’s worth understanding where I’ve been in my mental journey to healthy eating. My weight and eating habits normalized a bit in high school. (Although there was the time my high school majorette coach told me that I’d need to drop a few pounds over the summer if I wanted to stay on the squad in the fall. “Healthy At Every Size” wasn’t a concept on anyone’s radar circa 1990.) I would cycle in and out of seasons where I was hyper-focused on my weight and where I wasn’t. Eventually, I left for college, discovered a nutrition career path and never really fell back into any dangerously restrictive eating habits, but my weight was always on my mind. I’ve been trying to lose “a little” weight all my adult life. And truthfully, I’ve always believed that losing weight (or being lean) meant restricting. Not restricting to the point of an ultra low-calorie diet or major health risk, but restricting in a way that meant focusing on fewer calories in and more calories out — the traditional diet mentality. It’s sort of like being a teacher and focusing on the importance of reading. As an RD, it just seems to go with the territory. But it’s a territory I’m less happy occupying than I ever have been. Below, I share things I learned in this macro counting experiment, but the biggest benefit I’ve seen is in how much better my workouts feel when I’m not “restricting” my calories and how much more I want to work out. I can’t say if I’d feel the same had I chosen a plan that was geared toward “cutting” (a more calorie-restricted version of their macro plan aimed at fat loss). But since restricting’s never been my problem, trying out a plan that was fairly calorie-rich by my standards was an awesome change of pace. My Macro Experience Remember when I said it was a 2000 plan? Well actually, the blueprint I first received told me to eat the following each day (and track accordingly. I used MyFitnessPal to track my macros): Protein = 110 grams per day Carbs = 230 grams per day (30-35 of which should be fiber) Fat = 60 grams per day If you know your macro math, this totals out to be 1900 calories per day (Protein and Carbohydrate provide 4 calories/gram and Fat provides 9 calories/gram). This info was included in a 12-page plan that discussed all the basics about what macros are, how many calories are in each macro, made suggestions about healthy choices for each macro, detailed the importance of each macro, gave menu plans suggestions and on and on. The big “hook” in most macro counting plans, especially IIFYM, is the idea that by eating more than on a traditional restrictive diet, and especially more carbohydrates than many “dieters” may have been eating before, you’re boosting your metabolism, fueling better workouts and eating enough protein to build the muscle that’s so crucial for a more efficient metabolism (and build muscle for all those millions of before/after photos that are as much a part of the #IIFYM culture as are photos of what they eat. While participants aren’t told to post those pictures publicly, they are encouraged in their blueprints to take before/after photos to help see their progress beyond a number on the scale.) I can’t say how all macro counting and flexible diet plans allocate their ratio of carbs : protein : fat. But I will tell you IIFYM as an eating plan eschews the notion of low-carb and/or low-calorie eating to achieve a healthy weight. In terms of the actual info contained in the blueprint, none of it was “education” that I needed as an RD. But I read it all and tried to put myself in the position of the average blueprint buyer. And honestly, it was pretty good info. Other than the requirement to drink 3 to 4 liters of water per day, I don’t recall reading anything I thought was completely off-base. There was no sugar ban. No call to ditch dairy. No prohibition of foods that ended in Y or started with a W or whatever the most popular dietary restriction of the day is. The blueprint discussed the importance of healthy fats, carbohydrates as fuel and protein for muscle building. It was basically balanced. And I’ll admit, I was a little surprised. The part of the blueprint that caught my attention most was the recommendation to increase my macros if I was “the same weight” after 4 weeks. Recall how I said I’ve been restricting calories for 30 years? I was CERTAIN that this uptick in calories, well over what I’d been eating for years, would cause me to gain weight. I was prepared for it and had already decided whatever I gained on this little experiment would easily be trimmed off when I went back to my normal diet. Four weeks came and went. I gained weight. I lost weight. Two pounds, to be exact, that I gained right before my period and lost right after. So by the end of 4 weeks I was the same weight as when I started. Not gonna lie. I wasn’t expecting that. Either I had been grossly underestimating the calories I had been eating each day or this upswing in calories did actually dovetail with a boost in metabolism. It’s also possible that the set-point weight theory is coming into play here. You can read more about that here. So at one month with no weight gain, I did what the blueprint said and added 15 more grams of carbs and 5 more grams of fat to my diet. It’s hard to say if those extra macros amounted to permanent weight gain since I cycled 2 pounds up and down the entire time I was doing the program. So what did I think? My quick takeaway from this short trial of IIFYM was that it helped me get in touch with hunger in a way I hadn’t known before and helped me see the difference that adequately fueling my workouts made. Overall, those two things made it worth the $67 I sunk into it. But my macro counting experience didn’t end there. Part 2: Macro Counting – An RDs Perspective After I wrapped up my 60-day IIFYM experiment, I decided I wanted to take a deeper dive into learning more about how RDs were incorporating “flexible dieting” into their own practices and what types of results they were seeing with their clients. Identifying a “macro counting” RD wasn’t easy at first. I know TONS of RDs. But I didn’t recall a single one ever mentioning to me macro counting or flexible dieting as a part of his/her practice. Luckily, through the magic of Facebook I was able to post a query in a closed RD group and through a colleague thankfully found Emily Field, RD. I emailed Emily and asked if she’d be willing to answer a few questions about macro counting and the popularity of IIFYM (the online program I tested out.) She was kind enough to agree and provided some great insights as to how she uses “flexible dieting” in her practice. Little did I know that one little intro would turn into a longterm professional relationship and new friendship. In the months/years since I first emailed with Emily about IIFYM, I’ve worked with her as my personal dietitian and have included her input in The Sleep Episode, The Menstrual Cycle Episodeand The Intermittent Fasting Episode. I adore her and I’m so glad our paths crossed through this experiment. Here’s what she had to say in that first email exchange: Emily: I’ll use the term “flexible dieting” throughout this interview, but it can be used almost interchangeably with “macro counting/tracking”, “if it fits your macros” and “iifym”. Regan: Macro tracking isn’t exactly “mainstream” among RDs right now. But so many fitness professionals are using it and its popularity seems to be growing. As an RD, why do you use Macro Tracking with your clients? What type of results have you seen? And how do these differ from approaches you might have taken in the past to achieve weight loss? Emily: I’ve found that offering flexible dieting in conjunction with behavior change coaching to be the perfect recipe for my clients to achieve their goals. Most people seek nutrition professionals after they’ve made all the changes they know to make but are still not seeing the results they want: maybe they’re not able to lose that 10-15 pounds sitting around their midsection, or they constantly struggle with digestive issues or highs and lows in their mood and energy. We all need a certain amount of proteins, fats and carbohydrates to feel vibrant, energized, and to support a healthy metabolism. Your body is counting macronutrients whether or not you are. In my experience, my clients are typically struggling to meet their protein and fat needs, which means they’re proportionately eating too many carbohydrates – though they don’t realize it. It’s also very common to see people eating far too few calories, and again, they don’t really know it. These typical eating patterns lead to common complaints (like I mentioned before) we see as nutrition professionals. I’ve found that tracking macros offers a way to help clients see how much protein, fat and carbohydrates they need. When they’re able to start eating enough of the right macros in the right balance for them, they see almost immediate positive results. Regan: What type of results have you seen? Emily: I typically work with my clients for 3 months, but sometimes up to 6 and 9 months. In that amount of time we are able to see drastic improvements in body composition; primarily dropping body fat while maintaining or gaining lean muscle. However, I am always most excited to see my clients make peace with food for good (Sidenote from Regan. I LOVE what she says here. It hits home). Flexible dieting is the only method I have found which offers the structure that people need, while also promoting choice and autonomy. I think it’s incredibly powerful to help someone achieve the “look” or aesthetic they want while living the life they enjoy at the same time. I’m interested in setting my clients up for success and essentially, I’d like to be the last nutrition professional they seek out. When clients “graduate” my services, they’re armed with the sustainable tools and approaches to make them feel empowered to take things into their own hands long into the future. Regan: And how do these differ from approaches you might have taken in the past to achieve weight loss? Emily: I’ve been using flexible dieting as a part of my coaching services since I went into private practice so truth be told, I haven’t tried other approaches to help clients make the lasting improvements to their body composition and athletic performance like I do these days. In my practice we focus on the relationships between nutrition, exercise, sleep and stress and I help my clients start to recognize the behaviors and patterns that support or inhibit them from reaching their goals. So while macro tracking is certainly a part of my methodology, it’s not always the dominating feature that leads to desired results. When I’ve worked in more traditional RD roles, I felt that using meal plans, the food guide pyramid or MyPlate as tools for clients were never super helpful or applicable to different food preferences or cuisines. Whether you prefer vegetarian or Paleolithic styles of eating, Mexican or Vietnamese cuisines, for example, flexible dieting allows you the freedom to eat the foods you prefer while meeting your nutrition needs and delivering the body composition results you want. Regan: Along those same lines, are you only using Macro tracking for “weight loss” with patients? A quick social media assessment shows that many people are macro tracking to actually “gain weight” to bulk up and start a “cut phase.” I’m curious about your thoughts on this as an RDN and how this may/may not fit into your practice. Emily: Some of the biggest proponents of flexible dieting on social media seem to be athletes and bodybuilders- so yes, a quick glance would definitely reveal language about how they eat to gain lean muscle or to lose body fat. I use flexible dieting to help my clients achieve a variety of different goals so their macros would reflect weight gain, weight loss, inches gained, inches lost, etc. I work with weightlifters, Crossfit athletes, endurance athletes, and regular people who generally want to feel healthier – and quite frankly just want to look good naked. In my experience, flexible dieting is one the of the most calculated and efficient methods to go about shedding unwanted body fat to reveal a lean, strong physique. So whether or not you’re a fitness enthusiast or a “regular person”, you can see how adopting a flexible dieting eating pattern might be attractive. What you might not see on social media is that it can also be one of the most cathartic and rewarding experiences for someone who has a history of trying to lose weight with traditional methods: gone are “yes foods” or “no foods”, short, bland and limiting food lists or a canceled social life. No more “chicken and broccoli life” – I like to say. I typically stay away from using words like “weight loss” because I think it ’s largely misleading. Many people couldn’t care less about the scale weight when they’re tightening notches on their belt, experiencing higher energy, sleeping soundly and attacking their workout routine with gusto. So while weight might be one measure of progress in our work together, I am typically using a mix of lifestyle factors, body measurements, and quality of life commentary from my clients to measure success with the program. Regan: How do you determine the Macro ratios you’re using with patients? Is there a set formula you use with all patients or does it vary based on their goals? Emily: I use the Mifflin-St. Jeor formula that takes into account gender, age, height, weight and activity level as a starting place. From there, I have learned through professional practice and client preference, how to tweak macro ratios to get us closer to their individual goals. Based on a client’s preference for fat-containing foods or past medical history indicating possible blood sugar issues, I might opt for a higher percentage of calories to come from fat macros than for someone who participates in longer endurance activities, for example. Regan: Do you only macro track the big 3 – CHO/PRO/FAT? Do you have any concerns that in a flexible diet model clients can meet their CHO through simple sugars and not focus on complex carbs? Emily: I only ask my clients to track the three macronutrients, but I do know some coaches that ask their clients to track fiber as well. By keeping an eye on fiber and setting targets for it, clients are mindful to eat their whole fruits and vegetables, as well as whole grains often. (Regarding concerns about simple sugars) Nope, no concerns at all. Simply put, it’s very hard to hit your protein, fat and carbohydrate prescription with junk food. My clients have health, body composition and athletic performance goals that are clearly established so while I encourage them to work simple sugars, junk foods, “bad foods” (however they want to label it) into their macro prescription without guilt, they find out very quickly how hard or uncomfortable it is to “eat around” those types of foods with plain chicken and broccoli, for example, because they decided to chow down Krispy Kreme donuts. In order to get to the place they want to be, they’ll need to prioritize meal planning, food prepping as well as restructure their environment in order to be conducive to the lifestyle changes they’re making. What kind of RD wouldn’t want their clients to struggle through the muck with the right tools and come out the other side having decided on their own to eat whole, real foods over processed, packaged or refined ones? Regan: Some of the commentaries I’ve seen about programs like IIFYM indicate the calories set by their “blueprint” often feel really high for the average person who has maybe been trying to “lose weight” in the past. IIFYM’s info seems to indicate the reason “why” their calorie/macros are so high is in an attempt to “reset” a person’s metabolism. Any thoughts on this and/or IIFYM in general? Emily: There are typically one of two things going on when someone comments that their macro prescription feels really high – as in the calories feel high and they feel like they’re eating “so much food”. One is related to chronically undereating in an attempt to maintain a low body weight or to lose weight prior to starting flexible dieting. We’ve been told that “eating less” and “moving more” are the keys to losing weight, and our clients hear this messaging loud and clear everywhere from our food advertising to health organizations. Quite frankly, I think this advice should be buried right alongside margarine on the island of misfit health recommendations.  Eating less and moving more makes you tired, cranky, hungry, frustrated and, if done chronically, will slow metabolism. So when someone starts on a flexible dieting eating pattern and they’re encouraged to eat 1800 calories, for example, up from the 1200 they might be used to, yes, that’s going to feel really high! Second is related to the types of food they might start to eat when they begin flexible dieting. Eating whole, real food proteins, healthy fats and carbohydrates is certainly more filling than processed, packaged and refined foods. Imagine switching from a granola bar for breakfast, low-calorie microwave meal for lunch, soup or salad for dinner with a few light snacks between meals. Suddenly while with flexible dieting you’re eating substantially bigger meals: 2-3 eggs in an omelet with vegetables topped with cheese, large salad for lunch with a full breast of chicken, sunflower seeds and avocado, maybe a stir-fry with ground turkey and rice for dinner – even some macros leftover for a bit of full fat yogurt topped with slivered dark chocolate. It becomes almost easier to reach for foods in their most natural form because most people want to be in control of all the ingredients and portion sizes in order to hit their prescribed macros for the day. So while they might work in some treats and sweets during the day, most people are eating more real, whole food, feeling full and energized between meals, and enjoying their fat loss journey.   That’s where my initial email exchange with Emily ended, but certainly not the end of the macro counting story. At this point, two years after this whole journey started I could probably produce an entire podcast just on what I’ve learned about myself through my work with Emily and through my embrace of counting macros. Instead, I’ll offer these 10 thoughts and save the rest for another day. 10 Lessons I Learned Counting Macros 1. Macro counting isn’t for lazy eaters. It requires thoughtfulness and a few math skills. I’m convinced “-free” diets (going “free” of some food or food group to lose weight) are so popular because they take a lot of the decision making out of choosing foods. “Decision fatigue” is a thing, so for some people, choosing what to eat based solely on what it “isn’t” or “doesn’t have” may seem easier. But it’s not necessarily healthier. With macro counting, you’re choosing foods based on what you’re hungry for and maybe, what macros you have left for the day. This last part is the “math” side of macro counting (and also, the part that would make some intuitive eating advocates cringe. Eating based on a few numbers left over in MyFitnessPal doesn’t exactly feel like letting your body do the guidance. But for me, if I chose well the rest of the day I didn’t really mind a little “boosting” of some additional macros to make everything line up numbers-wise. But that’s me.) 2. My “hunger” is more than a rumbling in my stomach. I’m not sure where over the last 30 years of dieting I lost touch with many of my hunger cues, but I’ve recaptured them, ironically, counting macros. I’ve always been good “waiting” to eat until I was hungry… or so I thought. I based hunger on that internal rumbling. What I realized during this process was that I was hungry a lot more of the time than I realized… moments when I would find myself thinking about food, craving sweet/instant energy foods, getting irritable on conference calls. Kylie (who is a strong advocate for Intuitive Eating) shares a good visual on her blog about the spectrum of hunger cues. Interestingly, on her scale “growling” shows up before irritability. I’ve found for me, that’s actually not the case. My deep internal hunger shows up last. So usually once I’m there, I’m well past being a fun person to be around. The reason I discovered this through macro counting is very honestly, based on how much more food I was eating from Day 1, I was eating at times I didn’t *think* I was hungry (i.e. the growling hadn’t started.) But I quickly realized how much better I felt when eating more and more frequently. 3. When you increase your fuel you can absolutely do more with your workouts. You guys know I’m no Crossfitter or powerlifter wanna-be. I’m just your average 40+ mom with two kids staking out my spot 3 to 4 times per week at BodyPump. After I started counting macros, I’ve been amazed at how much more energy I have throughout my classes. One of the best compliments EVER came when another mom in my class told me that I was inspiring her to work harder and try heavier weights, simply because she saw what I was doing. Me… totally un-athletic, not-a-badass Regan. 4. Eating more and working out feels so much better than eating less and being tired. This needs no further explanation. 5. I was eating a greater percentage of calories from fat than I realized, but not enough calories overall. I’ve believed for a while that whole fat dairy can be a part of a healthy diet. I love nuts and avocados. And salmon is one of my favorite foods. After a couple of years now of tracking macros and trying different ratios under Emily’s guidance, I’ve realized that a heavier percentage of calories coming from fat does seem to help regulate my blood sugar, hanger and general ups-downs BUT the MORE important parameter for me than what the ratios are is simply that I eat enough. Where many RDs seem to point to macro counting as a path to undereating, it has been THE EXACT OPPOSITE for me. It’s what helps me ensure I’m eating enough each day to feel good and fuel up. Period. 6. I was drinking wine every day partly because of my hunger. I used to get REALLY cranky on conference calls (read: I was hungry.) And I used to also get REALLY cranky at about 4:45 p.m. I always thought that meant “Hey… It’s nearly 5 o’clock. I need a drink!” But what I realize now was it’s more like “Hey… It’s nearly 5 o’clock. I need a snack… or better yet, dinner!” As I said earlier, macro counting is promoted as an “Eat/Drink Whatever You Want” flexible dieting plan. And at least with IIFYM, that includes alcohol. Within their plan they do a good job of explaining, rightfully so, that while drinking alcohol certainly doesn’t help boost your metabolism or promote gains in the gym, it’s not prohibited (Alcohol can have *some* health benefits, but it’s REALLY important to understand what they are and in what amounts those benefits apply). IIFYM instructs clients to account for the alcohol calories by assigning those calories as either carb calories or fat calories or a combo of the two. Remember what I said about math earlier? Case in point — When tracking macros, if you want to drink a 5-ounce glass of red wine and split it between your carbohydrates and fat, you’d estimate 125 calories, divided by 2, which gives you 62.5 calories for carbohydrate and fat respectively. Figuring the grams of each macro based on 4 calories per gram in carbohydrate and 9 calories per gram for fat leaves you with that 1 5-ounce glass of wine accounting for 15 grams of carbohydrate and about 7 grams of fat. That’s basically the equivalent of a piece of white bread with 1 1/2 teaspoons of butter. I’m not likely to sit down to 2 or 3 pieces of bread every night with a couple of tablespoons of butter. So why would I drink 2 or 3 glasses of wine night after night? (Aside from the fact that you feel like youneed drink after doing that math exercise, of course.)  7. My meals don’t have to be evenly spread out through the day. I tend to eat a big breakfast and then fly through the day without stopping for a lot of eating breaks. Sure, that may be its own issue, but I’m home alone during the day and working as hard and fast as I can. It’s when I’m eating breakfast in the mornings and eating dinner together as a family at night that I want to spend time enjoying a big meal. And I’ve decided “That’s okay.” That’s what works for me. That’s what makes me happy. My time alone eating doesn’t fill me up emotionally like my time with my family does. So I don’t want to put a ton of time/effort into it. That said, going skimpy on food during the day, means I have some catching up to do at night. Conventional wisdom would tell you this is going to wreak havoc on my metabolism, but I can say definitely, it hasn’t. In fact, just before the holidays this year I had some metabolic testing done at DexaFit in Atlanta (a podcast is coming up on that experience!) and it showed that my metabolize is actually SLIGHTLY HIGHER than predicted for a woman my age. THIS is something Emily have discussed at length — the notion that our bodies rebound much more easily than some nutrition- and fitness-gurus would have you believe. But it does require nourishing adequately, building muscle and adopting healthy behaviors. I sometimes think even my own profession has worked so hard to come up with “helpful tricks and tips” that we’ve created a bunch of arbitrary food rules that make people feel like they “have” to eat at certain times and “shouldn’t” eat at others. 8. It doesn’t matter if I eat late. It won’t make me fat. I’m gonna suggest here you forget everything you’ve read on those “get ready for your bikini body today” magazine covers. That whole rule of nothing after 6pm hasn’t held a bit of truth for me in terms of weight. While there are benefits to condensing your feeding window – those were discussed in The Intermittent Fasting Episode (Part II) – eating at night has simply not translated to weight gain for me. In fact, I’ve recently realized that eating a protein+fat rich snack before bed actually helps me sleep more soundly. Eating before bed doesn’t agree with some people, and that’s okay. I’m not saying you NEED to eat before bed. But those “never eat after dark” folks are only offering up that advice as a way to help you cut calories overall. 9. My sleep sucked and now it’s better. I’m not sure if I can attribute all of this to macro counting because I’ve made a lot of changes this last year that I think have helped my sleep — including quitting coffee and as mentioned earlier, drinking less wine (Be sure to listen to The Sleep Episode). Those two things alone will help you sleep better if you, too, are suffering from some less than ideal sleep patterns. But what I noticed happened when I started eating more calories is that I’ve been having more vivid dreams through the night and waking up having gone through periods of much deeper sleep. This whole thing is a little difficult to describe objectively, but I can honestly say I’ve been waking up feeling more rested. 10. There’s a whole world of people out there who want to eat better, feel stronger and be healthier. I am an RD who believes that macro counting may help *some* of those people. I know this last one is a little more philosophical than tactical, but I think it’s worth sharing, especially since I know many readers of this blog are RDs. I have concerns that we as a profession are increasingly unaccepting of differences of opinions and more importantly, different areas of practice. I no longer believe there is a one-size-fits-all approach to health. I’ve seen tons of posts over the last two years by fellow RDs mocking people who count macros or worse, suggesting that dietitians who incorporate these methods into their practice are doing a disservice and promoting diet culture by helping their clients and patients achieve their goals. I’m not saying that every macro counting plan is perfect or that every RD who is using it in his/her practice is. But I am saying – as I said earlier – that in my very humble opinion and personal experience, I can both love my body AND want to take steps to improve it using a tactic like macro counting. I’ve spent two years doing just that and I’m all the happier and healthier for it.

This week on Game of Microphones’ Series Rewatch, swear your sword to Ser Duncan & Lady Kristin, and you’ll always have a place in our Raven’s Calls section.  We’ll also never ask anything of you that would bring you dishonor.  Join us as we relive the death of “King” Renly and see its aftermath spread throughout the Kingdoms.  We see Dany, Jon, and Theon all stepping up to each their places as leaders, we see Stannis and Dany and Jeor heeding wise council, Loras andBrienne dedicate themselves to avenge Renly in their own ways, Jon makes the A team, and we try to determine if we think Tywin deduces Arya’s true identity…  We also delve into decoding the thrones and read from an essay showing how Qyburn fits the description of the archetypal Shadow perfectly.  Enjoy this massive 2hr 41min installment of Game of Microphones! Please *support Game of Microphones for free* by trying Audible free for a month and getting a free audiobook at audibletrial.com/GoM  It helps a lot and you don't even have to spend a penny! Subscribe in iTunes: gameofmicrophones.com/itunes Episode download: http://traffic.libsyn.com/gameofmicrophones/GoM_57.m4a Email: ravens@gameofmicrophones.com  Phone: (813) JOFFREY, that's (813) 563-3739 Facebook: facebook.com/gompodcast Produced by NoCTu Studios

This week on Game of Microphones’ Series Rewatch, swear your sword to Ser Duncan & Lady Kristin, and you’ll always have a place in our Raven’s Calls section.  We’ll also never ask anything of you that would bring you dishonor.  Join us as we relive the death of “King” Renly and see its aftermath spread throughout the Kingdoms.  We see Dany, Jon, and Theon all stepping up to each their places as leaders, we see Stannis and Dany and Jeor heeding wise council, Loras andBrienne dedicate themselves to avenge Renly in their own ways, Jon makes the A team, and we try to determine if we think Tywin deduces Arya’s true identity…  We also delve into decoding the thrones and read from an essay showing how Qyburn fits the description of the archetypal Shadow perfectly.  Enjoy this massive 2hr 41min installment of Game of Microphones! This podcast is made possible by listeners like you (and you too) who support us through Patreon. To check it out, go to patreon.com/jasonandkaren. dragons@podcastica.com facebook.com/housepodcastica  twitter.com/housepodcastica instagram.com/housepodcastica podcastica.com

With Game of Thrones season 7 (and winter!) finally here, we've been breaking down all sorts of theories here at Pure Fandom: The prince that was promised, Tyrion being a Targaryen, possible ideas for HBO's spinoff(s), and more. This week, right before the season 7 premiere, we're bringing you our own Mormont theory and how we believe the family is way more involved in the War Against Winter than what's been shown so far. In this Pure Fandom Podcast, co-founder and host Liz Prugh sits down with her husband and frequent guest-host Eric to break down how exactly they believe the Mormont family has played a pivotal role in the story of ice and fire, particularly Jon Snow. Tune in for details on: -A refresher on R+L=J (Rhaegar + Lyanna = Jon) and how Jon is the son of Lyanna Stark and Rhaegar Targaryen; -The Knight of the Laughing Tree story and how it's pivotal to R+L=J; -Who the Mormonts are: Jeor Mormont AKA the former Lord Commander of The Night's Watch, Ser Jorah Mormont, Lyanna Mormont, and Meage Mormont; -Why we believe that Jeor had abdicated his seat as Lord of Bear Mountain in The North to take his place at The Wall to await Jon Snow's arrival, knowing he was the son of Rhaegar and Lyanna; -And more crazy details on how Jeor and Ned were working together all along. Sources referenced in this podcast: -Game of Thrones Wikia -Nerdist

Alex and Johnny talk episode 4 of season 3 of HBO's "Game of Thrones," "And Now His Watch is Ended." This is the one where Jeor gets stabbed in the back by a whiny dope not worth mentioning. Craster dies, too, though, so it's not ALL bad. Also, Olenna, Varys and Margery awesome all over Kings Landing, giving Sansa false hope for her future, Arya meets Berrick "Robin Hood" Dondarrion, Theon gets PUNK'D and Dany murders a bunch of people in Astapor. But she does it with serious style, so we're not mad at her. -------------------------------------------------------- TIME CODES:  ----------------------------------------------------------- For the most up to date news and information regarding the podcast, like us on Facebook and follow us on Twitter @gotthronespcast! Contact us at gotthronespodcast@gmail.com and find ALL of our content at gotthrones.com!