Eating less and still getting fat

Calories in calories out.

That’s what we hear all the time. Did you know that more recent studies have shown that not every calorie is created equally?

Sure, as a general rule you can use caloric intake as a method to reduce your weight and even improve your fitness and health.

But it only goes so far. Reducing your calories for a long-term period can have some very serious side effects.

Here’s the problem with calories in calories out....It doesn’t affect any positive long-term metabolic changes.

When you use the amount of food you eat as the controlling factor for fat loss and health, you are constantly changing your bodies ability to function efficiently. Remember when I wrote about what our metabolism is and how it affects health?

Reducing calories means reducing nutrients. Fats, protein, carbs, and all the vitamins and minerals your body needs will be low at times, then high at times. The constant back and fo…

Understanding your metabolism

“I wish I had your metabolism.”

“I just need to speed up my metabolism.”

“If I eat a bunch of small meals throughout the day, I’ll have a faster metabolism.”

Have you ever heard or even said something like this? When it comes to metabolism we equate everything to how fast we can burn fat off our waist.

Fortunately, there’s a lot more to it than that.

Metabolism is more than just the fuel burning process. Our metabolism is actually ALL our processes. It is what all of our bodily functions do in order for us to live.

Metabolism is the process of using the resources in our bodies to sustain life.

More than just fuel burning, it is the sum of our bodies ability to function.

In order to do that our bodies manage two overall processes that encompass a whole bunch of stuff.
Catabolism - the breakdown of molecules to obtain energyAnabolism - the synthesis of all compounds needed by the cells to function We are machines. We need fuel. Our bodies break down what we eat to provide that fuel.


Does food quality matter?

As simple a question as this is, it can get pretty stressful if you let it.

In the simplest sense, food quality matters because the more nutritious, less processed a food is, the more it will benefit your body. Common sense right?

Whole foods, organic, grass-fed, free range, etc… are also more expensive than more processed foods.

Not everyone has the time to meal prep every meal of the day or to cook every meal of the day.

Some people may have goals that only focus on fat loss and may not be worried about overall nutrition and health. Others, may be only concerned with eating as health as possible and every nutrient matters.

We see these circumstances play out a lot in the IIFYM community. There are many people that buy into counting macronutrients and managing their weight, body fat, and performance solely on their fat, protein, and carb intake….regardless of the source.

These are the people posting pictures of themselves eating a bag of twizzlers after a workout.

Not the healthiest way to…

Can people over 60 do this diet?

Meet Claire. She has been working with me for a month now and she has a really cool story to tell. Full disclosure, Claire is my mom. She has seen what the carnivore diet has done for me and wanted to try it out herself. She signed up for my mentoring program and we've been meeting once a week to help her understand and get the most out of this way of eating. Here is her story.

"My Fitness Journey, Claire D., Age 64, November 10, 2018

At the end of 2014, as I approached the age of 61, I was very aware of the fact that without some type of intervention, my body was going to continue the decline that I had experienced in the past decade. I had been losing approximately 2.5% of my bone density annually and had finally arrived at the official diagnosis of osteoporosis! This was very concerning to me and I knew that the only way to arrest this decline was to begin some serious weight-bearing exercise.

Enter CrossFit PCR , now Ellicott City Health and Fitness (ECHF). In January 201…

Another Podcast! Straight Up Wellness with Kate Jaramillo

In this episode, Kate and I discuss the facts and fictions of the Carnivore diet (eat meat, drink water), how it has led to a total transformation of his health and fitness, how you can adopt this meat-only for your own personal wellness goals, and much more:

* What is the carnivore diet?
* Carnivores and Dairy
* Where to start with a carnivore diet
* Micronutrients and supplements for a healthy carnivore diet
* Favorite carnivore meals and recipes
* Eating carnivore outside of the home
* Carnivore diet myths
Welcome to Straight-Up Wellness Straight-Up Wellness is a show that helps busy women reduce overwhelm and find the simplest, easiest ways to improve your overall wellness and quality of life.

Kate - the host - is a mom, a Beachbody Live Certified Instructor, is certified by the Institute of Nutritional Leadership, and much more. She knows a thing or two about being busy and needing to find quick ways to k…

Keep it simple and focus on the basics

You've probably heard someone say or read someone post that the carnivore diet, "is not about losing weight, it's about healing your body."
I have to disagree with the idea that this diet should or shouldn't be about any one thing. Many people choose to follow this way of eating for many different reasons. Every one of them is what the diet "is about" for them.
When it comes to the idea of using the diet to lose weight, sure we need to focus on fat loss not overall weight, but why not make that the first thing you aim for when you start? 
In most cases, regardless of what issues or conditions you're dealing with, reducing your body fat percentage will be the easiest, fastest, and the most effective result you can achieve.
Having a healthy body composition is the number one thing you can do to reduce your risk of heart disease, diabetes, and any number of other health conditions.
Don't just take my word for it...

- The Brazilian Journal of…

Do you need to limit your protein?

I've written a little bit about this before

Protein is a subject of much debate in regards to healing insulin resistance and improving performance.

These are different discussions that many times get crossed up in how people apply different guidelines.

First things first.

We need protein. After water, protein is the main component of cells and is essential to life. Protein is used to build and maintain these parts of our body:
Muscles: Those responsible for movement and the muscles around our organs and our heart.Collagen: Provides strength and structure to tissues (e.g. cartilage in joints).Skin, hair, and nails: These are mainly composed of protein.Hemoglobin: Transports oxygen around the body.Hormones: Act as your body’s chemical messengers.Enzymes: Regulate metabolism - they support important chemical reactions that allow you to digest food, generate energy to contract muscles, and regulate insulin production.Antibodies:…