The Mindset Forge
In Season Five, The Mindset Forge focuses on helping men between 40 - 60 years old maximized this chapter of life by building strength, discipline, purpose and a proactive mindset.
During Season's one through four, you will fantastic content focused mainly on successful athletes and performing artists who've learned how to show up for the big moments of sports, performance and life.
The Mindset Forge
The Hard Truth about Nutrition and Being the CFO of your Health.
Transform your body and take control of your health with our latest nutrition-focused episode. By honing in on the exact macronutrients your body craves, you'll unlock the secrets to shedding fat and gaining muscle. Turn the lessons of remarkable weight loss and understand why you need to be the CFO 'chief food officer' of your own body. This isn't just about eating your greens; it's about mastering the balance of proteins, carbs, and fats to sculpt the physique you've been dreaming of.
We're not just playing the numbers game with scales; we're going beyond with DEXA scans to reveal the truth about your body's composition. In this episode, you'll learn why consistent tracking and understanding the distribution of fat, muscle, and bone density can revolutionize your fitness journey. Explore the effectiveness of dieting approaches like time-restricted eating, macronutrient elimination, and calorie counting, and learn why a balanced macronutrient intake trumps meal timing every day of the week. Forget the myths you've heard about late-night snacking – it's hitting those daily nutritional goals that really counts. Join us, and equip yourself with the knowledge to navigate your nutritional journey towards a healthier, stronger you.
Visit: https://www.biohackers.world/
For tickets and use TEAMBRYAN at check out for 60% off.
Email: Barton@bartonguybryan.com
Website: http://bartonguybryan.com
Use this link to get a 30 minute discovery call scheduled with Barton regarding the Team Bryan Wellness Concierge Fitness Program
https://calendly.com/bartbryan/conciergecoachingcall
My 3 Top Episodes of the first 100:
7 Essentials to Building Muscle after 40
3x Olympic Gold Medalist Brendan Hansen
MMA Strength and Conditioning Coach Phil Daru
You are listening to the Mindset Forge podcast. Welcome back. It's episode 104. Hey, today's a solo cast.
Speaker 1:I'm going deep into what I consider one of the biggest challenges with body transformation, with getting into that new lifestyle, that new habit. And it is not going to the gym, it is not, unfortunately. It's not even moving more, exercising more, doing a strength training program. It is the end-all-be-all body composition changer and that's going to be what you're putting in your body. Now. There's a thousand ways to do it and there's a thousand fad diets out there. So I'm going to demiss some stuff. I'm going to go right into the heart and soul of what you need to be doing in order to guarantee you're getting results, because anything less is probably a waste of your time. Before we talk about that, a couple of things I want to talk about. First off, I did want to mention the Biohackers World Conference here in Austin, texas, april 6th and 7th. Check the show notes, shoot me an email or mention something in one of the articles on my Facebook page to get entered into a raffle for free tickets for that event. It's going to be here in Austin April 6th and 7th. You're going to learn a lot and you can hang out with me and some other clients at the event. Also, if you haven't done a review on Apple Podcasts, go ahead and do that. There's a link to the show notes. Give a five-star review. Tell people why you like it and keep the reviews coming in. It's always helpful so that my podcast can show up on new people's feeds and suggest that they listen. Try me out. Thanks again for that.
Speaker 1:All right, let's get into the heart and soul of this. This is a solo cast all about nutrition. I'm not going to get into what specifically to eat and that kind of stuff. I'm talking mindset around how to do body composition change. To give you an overarching picture, if I eat generally better, I'm going to be a little bit healthier. That is a given. If you decide, hey, I'm going to eat more fruits and vegetables today or for the next couple of weeks, that's a positive. That's health change. You're making a difference in terms of your health.
Speaker 1:Most people have a goal of changing their body composition, of losing body fat, maybe gaining muscle, maybe trying to do a combination of the two at the same time. Hard to do. It requires a certain level of effort, discipline and tracking. Without it, really most people fall short. I'll say most people because, yes, if you're somebody who's a professional athlete, if you've dieted for bodybuilding shows or that's just a big part of how you work, how you live your day, you're very disciplined in that you may not need to track anymore just because you've figured out okay, that's the portion size I need. That works for me. You can cut yourself off at the end of the day when you feel like you've eaten about enough and you generally have an idea of how much protein, carbs and fat you've eaten. But for most of us and I'll tell you, all of my clients and everybody else is probably listening out there, for most of us 95% we need to know what we're putting in our body.
Speaker 1:If you are the CFO of a company, your job is the financials. Your job is to know the profit and loss, the quarterly reports, those types of things. You don't actually track the money coming in and out. You're getting fired right, be honest, you're getting fired right. That's your job as the CFO. Right, accountants your job to know the numbers.
Speaker 1:And so, as somebody whose goal is to lose weight, you have to become the CFO, the chief food officer for your body, and so you can't be the person that says like, yeah, I want to lose weight, yeah, I want to work out, yes, I want to change my body, but I'm not willing to count calories or I'm not willing to track the food that I'm eating. Because if you're not willing to do that, then you're not actually going to know what you're actually eating, how much you're eating, if it's enough, if it's too much, all that type of stuff. You've got to find that sweet spot where you're eating enough food, enough protein, right, so that we can keep muscle while we lose body fat. This is so important for anyone who's on a weight loss journey or has a significant amount of weight to lose or is on semi-gluteide or zempic one of those types of things. You're gonna lose so much muscle unless you get these things right. So that's what I wanna deal with today.
Speaker 1:I really wanna give an opportunity for you to think about. Okay, am I doing everything I'm supposed to do? And I'm gonna shout out at one of my clients. His name is Chris. He just started online with me, so I don't even see him in person, but he over the last couple of weeks he's lost two and a half pounds. He's been tracking. I sent him an nutrition guide, some meal concepts that he can use, and he has been very disciplined on eating the meals, the portions we even discussed. He was gonna go out to his friends to a restaurant. What he was gonna eat, he was gonna order a chicken sandwich, different condiments, no mayo, things like that. He just really mapped it out, he was planning ahead and because of that he's getting the results. A pound a week about is where he's at and that's what he wanted to lose and he's on track. But everything is meticulous. So shout out to Chris, because that is literally what it takes.
Speaker 1:You can't do it without that kind of recognition of where you're at, how many grams of protein, carbs and fats you're eating in a day, and is that equal enough calories? Because if you're talking about the hierarchy of nutrition when it comes to body composition change, now I'm talking about body composition, not health in general, but body composition change. Calories in versus calories out is the top of that pyramid of importance, right? You've heard, probably, that somebody has eaten only Twinkies, but eaten like a limited amount of it, right? So if I eat 1,600 calories of Twinkies only over the course of a month and I eat body needs 2,000, I am gonna lose weight. Am I healthier? Debatable.
Speaker 1:But the point is that the amount of calories you're taking in versus the calories you're burning just in lifestyle and walking around that deficit, that is the most important thing to losing body fat. Okay, number two is gonna get into macronutrients. So your protein intake making sure that's enough so you're meeting your nutrient needs so that your body can maintain muscle mass and tissue, so that it convinces the body to lose body fat, not muscle. It's a lot easier to kind of melt off muscle just by fasting and just working out and doing hip training and just kind of starving your body all day. That's an easy way to lose a lot of weight but actually lose a lot of muscle. And that's what's happening with a lot of people that are taking ozempic semi-glutide is they're losing weight, the body composition is dropping, but the percentage of that is muscle mass loss, not overall body fat. And so a key component there you need to understand. And that's why I definitely recommend and this is like, as you start prepping for weight loss or body composition change do more than just measure your weight right.
Speaker 1:Measuring weight is a good indicator of change, but when it comes to like actual body composition change. The end all be all would be go get a dexa scan. One of the things I do with my concierge clients is I send them to the University of Texas, they get a dexa scan and that gives them skeletal muscle mass, body composition in terms of body fat and muscle mass, but also visceral fat below the abdominal wall, kind of around the organs, and also bone density. It's a fantastic test to really see where your health is, where your body holds weight, holds muscle, holds fat, right. You get that, and then you can truly look at okay, what's gonna happen in the next three months, what's our goal, right? And then you gotta look at okay, yes, weigh yourself a couple times a week. I tend to weigh myself daily because I like to see the little fluctuations and I just track it. When I'm trying to lose weight, I'm tracking just those daily numbers, not getting too up and down about what the number says, but over the course of the week I do an average and I notice that my weight kinda ticks down a half pound to a pound a week, which is exactly what I want. You may have a different relationship with the scale and if that's the case, you might consider weighing less times a week, and what I highly recommend is doing some sort of body composition measurement, like waist at your belly button or at your hips, chest measurements or conference, if you arm and leg something like that that you do once every couple weeks To really see where that body composition change is showing up on your body. With my clients, I make them do that every couple of weeks because we can really get a rhythm of like are we losing weight? Is it in the right places? Specifically, if we're losing about a quarter inch around the stomach each week, that is bueno. That is exactly what we want. So, nice, slow, appropriate weight loss for losing fat without losing a lot of muscle.
Speaker 1:Okay, there are three main types of dieting, all right, and you've heard of all three of these. So when I tell you about them, you'll be like oh yeah, I know you're talking about. You've got the time restriction diet, which is intermittent fasting, creating like a fasting window and then eating window. Right, and what that basically does is it creates such a small window to eat that you probably can't Over eat in that small window, and then you've got 14, 16, 18 hours of fasting. We're not eating at all, so you're not getting any calories in. So that creates kind of a rigid window to eat a little bit More fully. If you really like to gorge yourself with food, you eat in that window of six to eight hours and then you're not eating for the rest of the day. It has shown that it works, but very hard to get enough protein in during that small window To be able to hit your macronutrient goals, which then in turn makes people lose a little bit more muscle than if they were eating protein throughout the day.
Speaker 1:So I don't necessarily recommend that one. The second would be a Macronutrient deficit and what that would be is specifically like I'm doing no carb Right. So the carnivore diet or keto or a lot of these are kind of based on like let's just take out one of the three Macronutrients. We've got carbs, fats and proteins, so if we just get rid of carbs, that's a third of our calories. All right, there's a few things happening biologically when you do that.
Speaker 1:But the problem with that is lifestyle a very hard to do be. It's really not something you want to sustain long-term. It's not something that you want to be like. I'm spending the rest of my life not eating carbs. Imagine no more spaghetti, no more burgers and fries and all that kind of stuff, like those things. You have to really Neglect those urges for your whole life. Probably not. Might be a good approach short term, but not necessarily lifestyle building. So the one I highly recommend, but I do think it's actually the hardest, and for good reason, because it actually requires you to do the most Work, to be the CFO of your body, right chief food officer.
Speaker 1:This is where you literally count calories. You get my fitness pal Chronometer or something like that and you're counting the food that you're eating, you're putting your body, you're tracking the macronutrients, the protein levels, the carbs, the fats and you're seeing that you're getting enough protein. And when I say enough protein generally I tell people what's your ideal body weight. So if somebody's 200 pounds and they want to get down to like 180 that's like when they remember that they think is like their lean, strongest version of themselves Then I would say, hey, let's shoot for 180 to 185 grams of protein a day. Let's start there. I we want to hit that protein intake to make sure we have enough protein to really feed the body, the amino acids, things like that so you can really keep your body super healthy, especially if you're doing strength training. You need that protein to recover, to heal and to get your muscles stronger and stronger, so highly important.
Speaker 1:Okay, so it doesn't really matter when you eat those calories either, like you can have a meal in the morning, go five hours no food, eat lunch at two o'clock and eat dinner at seven or eight, nine I don't care ten o'clock at night. The whole idea that you shouldn't eat before bed is really just to keep people from making bad decisions and snacking before bed. But when you're trying to count calories and get your macronutrients in, you really have to hit your goals. There's a lot of people that will get to dinner time and they're like crap. I need 60 grams of carbs, I need 80 protein and I need 20 fat. You got to eat it. Maybe you eat half of it then and then maybe two hours later you eat a little bit more of a smoothie or something like that to get the rest.
Speaker 1:But you don't go to bed undershooting your caloric intake, because that caloric intake is already at a deficit. You don't want to be at a significant deficit because that will really put your body into a place where it's not ideal. It's going to affect your sleep. It's going to. You're not going to lose body fat as well. It's just not a good place to live. So you want to hit those target goals with your calories and then your macronutrients, and then below that in terms of prioritization, it would be like the quality of food organic, whole grains, fruits and vegetables, those types of things hey, if you can get really high quality stuff grass fed beef versus regular select beef, hey, awesome, that's even better, healthier for you. But we don't want to put that up at the top Because then we don't really understand that, like, body camp position doesn't happen because we're eating healthier foods, it's because we were eating less calories than before. Okay, so that's really what I want you to understand. And here's the last piece Right, even though it doesn't directly impact your calories in your calories out, weight loss your sleep is essential.
Speaker 1:We grow in our sleep, we recover in our sleep, we lose weight in our sleep, right, like there's so many things happening hormone function, recovery, body cells rebuilding all those things are happening with sleep. So if you're going to put your focus and intention into weight loss, you got to try to get seven to eight hours of sleep a night so you can maximize your recovery, which is also going to lead to better weight loss. That's all I got for you, really just a lot to chew on. Take stock, think about, like, how dedicated you are and understand that your mindset in the discipline it takes to track is going to be a key determiner if you actually get the results you're looking for. Sometimes we can actually spend too much effort in the gym, go on for runs, doing all the physical activity, because we actually are good at being actionable stuff of fitness. We're not so good about the discipline of tracking, making sure we're getting the right food, all that kind of stuff, and so we don't get the results we're looking for just because we're missing that piece.
Speaker 1:So this is something for you to think about this week. I do want you to be 1% better every week by taking some of this information, really maximizing it for yourself. Keep it up. Hey, if you're looking for coaching with me, reach out. You can find a link in the show notes to get a discovery call with me. We can talk about your goals, what you're needing more emphasis and accountability on. I can help you with that, or I can get you with one of my coaches who can work with you either online or in person across the Austin area. Thanks again for listening to the Mindset Forge podcast.
