1 00:00:00,760 --> 00:00:05,000 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,240 --> 00:00:14,160 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. What 3 00:00:14,600 --> 00:00:18,000 Speaker 1: are macros? Maybe you have a friend or a bunch 4 00:00:18,040 --> 00:00:21,520 Speaker 1: of friends, or you've been reading articles about counting macros 5 00:00:22,120 --> 00:00:26,439 Speaker 1: and you're wondering what the heck that is? Well, here 6 00:00:26,440 --> 00:00:31,120 Speaker 1: it is. Macro is short for macro nutrients. So when 7 00:00:31,120 --> 00:00:35,560 Speaker 1: it comes to dieting and and you're eating habits, they're 8 00:00:35,600 --> 00:00:40,600 Speaker 1: basically talking about counting three specific things, three nutrients you 9 00:00:40,600 --> 00:00:43,080 Speaker 1: eat the most of and where you get your energy 10 00:00:43,680 --> 00:00:46,480 Speaker 1: and most of your good stuff from. Okay, and that 11 00:00:46,640 --> 00:00:52,479 Speaker 1: is proteins, carbohydrates, and facts. So generally speaking, when people 12 00:00:52,520 --> 00:00:56,320 Speaker 1: are talking about counting their macros, they are talking about 13 00:00:56,400 --> 00:01:02,080 Speaker 1: getting in a specific amount and ratio of those three 14 00:01:02,160 --> 00:01:06,160 Speaker 1: macro nutrients. And so you're then gonna think, I'm sure 15 00:01:06,600 --> 00:01:10,080 Speaker 1: and ask, well, what is the perfect come out? And 16 00:01:10,080 --> 00:01:12,360 Speaker 1: the answer is it depends. It's one of those horrible 17 00:01:12,480 --> 00:01:17,559 Speaker 1: yet uh scientific, be based answers. Depends on a whole 18 00:01:17,560 --> 00:01:20,280 Speaker 1: host of factors. Right, but let me give you what 19 00:01:20,840 --> 00:01:24,080 Speaker 1: is thrown out there. So in the Dietary Guidelines for 20 00:01:24,120 --> 00:01:27,840 Speaker 1: Americans from two thousand fifteen to two thousand, twenty the 21 00:01:27,840 --> 00:01:31,680 Speaker 1: guidelines for those five years, they recommend that adults get 22 00:01:31,680 --> 00:01:36,240 Speaker 1: the following amounts of macro nutrients. For carbohydrates, it's around 23 00:01:36,319 --> 00:01:41,440 Speaker 1: forty five to sixty of your daily calorie intake should 24 00:01:41,440 --> 00:01:44,640 Speaker 1: be from carbs, right when it comes to protein about 25 00:01:44,760 --> 00:01:50,800 Speaker 1: ten to and then fats about twenty. So right now 26 00:01:50,840 --> 00:01:54,600 Speaker 1: you can see, well that's a wide range, and it 27 00:01:54,680 --> 00:01:58,840 Speaker 1: doesn't fall in line, shockingly enough, with many of the 28 00:01:58,880 --> 00:02:02,040 Speaker 1: diets fad die. It's that are out there, the low carb, 29 00:02:02,560 --> 00:02:08,000 Speaker 1: the high fat, right, So it depends, it depends. The 30 00:02:08,080 --> 00:02:10,560 Speaker 1: good news is let me always go to the good news. 31 00:02:10,600 --> 00:02:13,640 Speaker 1: So this is similar. You're counting something, right, So it's 32 00:02:13,680 --> 00:02:17,280 Speaker 1: similar to diets where you count calories or you count points, 33 00:02:17,639 --> 00:02:20,359 Speaker 1: but it's taking it one step further, and in my opinion, 34 00:02:20,680 --> 00:02:24,480 Speaker 1: it's a better step further because it's teaching you and 35 00:02:24,480 --> 00:02:28,480 Speaker 1: and making you learn what those three things are. What's 36 00:02:28,480 --> 00:02:31,519 Speaker 1: a carb, what's fat, what's protein? And that may sound 37 00:02:31,639 --> 00:02:34,760 Speaker 1: overly simplistic, but you'd be amazed how many people tell 38 00:02:34,800 --> 00:02:38,120 Speaker 1: me they they're off carbs, even no idea what they're eating. 39 00:02:39,040 --> 00:02:43,360 Speaker 1: It contains carbohydrate oftentimes. So in that regard, I like 40 00:02:43,440 --> 00:02:48,440 Speaker 1: it it's you're starting to learn, you're starting to realize 41 00:02:48,440 --> 00:02:51,200 Speaker 1: what are carbohydrates, what are fats? What are proteins. Does 42 00:02:51,240 --> 00:02:54,320 Speaker 1: it mean if you count your macros that you are 43 00:02:54,320 --> 00:02:58,000 Speaker 1: eating healthy? Absolutely not, absolutely not. First of all, it 44 00:02:58,000 --> 00:03:02,400 Speaker 1: doesn't account for things like minerals, vitamins, phytochemicals, and other things. 45 00:03:03,200 --> 00:03:06,240 Speaker 1: And just because you're eating carbs doesn't take into account. 46 00:03:06,240 --> 00:03:08,840 Speaker 1: Are they complex carbs? Are they simple carbs? If you're 47 00:03:08,840 --> 00:03:12,280 Speaker 1: eating proteins, are they lean sources of protein or you know, 48 00:03:12,480 --> 00:03:16,760 Speaker 1: high fat red meat types of protein. And the fats 49 00:03:16,880 --> 00:03:19,360 Speaker 1: same thing as well. Is it unsaturated fat, is it's 50 00:03:19,400 --> 00:03:22,959 Speaker 1: saturated fat. But it's just start and I'm gonna give 51 00:03:23,000 --> 00:03:25,760 Speaker 1: you that. I'm gonna totally give you that. But there's 52 00:03:25,760 --> 00:03:29,240 Speaker 1: no standard amount for what a person should eat. But 53 00:03:29,320 --> 00:03:31,840 Speaker 1: now we get into the science, right, Athletes tend to 54 00:03:31,880 --> 00:03:36,200 Speaker 1: eat more carbohydrates because that's the body's preferred energy source. Yes, 55 00:03:36,280 --> 00:03:39,360 Speaker 1: I know there's the high fat thing out there, but 56 00:03:39,400 --> 00:03:43,680 Speaker 1: I'm not gonna get into that today. Cat most endurance athletes, 57 00:03:43,800 --> 00:03:48,040 Speaker 1: and for the longest amount of time, carbohydrates higher in 58 00:03:48,080 --> 00:03:52,120 Speaker 1: the macro nutrient ratio. Body builders, people trying to build muscle, 59 00:03:52,360 --> 00:03:55,920 Speaker 1: they're gonna be on the high end of the protein intakes. 60 00:03:55,960 --> 00:03:58,520 Speaker 1: So if you're trying to build muscle, add muscle to 61 00:03:58,560 --> 00:04:01,280 Speaker 1: your body, you're gonna be at the higher end of 62 00:04:01,320 --> 00:04:05,200 Speaker 1: that ten to thirty of your daily calorie intake. And 63 00:04:05,280 --> 00:04:07,840 Speaker 1: now Dr Brad shoon Felt, who had on the show, 64 00:04:08,760 --> 00:04:12,080 Speaker 1: I believe that a most people don't get in enough protein, 65 00:04:12,200 --> 00:04:15,400 Speaker 1: especially from the healthy sources, and be that the recommendations 66 00:04:15,400 --> 00:04:19,040 Speaker 1: are low to begin with. So you go, well, how 67 00:04:19,040 --> 00:04:20,720 Speaker 1: does that help me? Well, I want you to start 68 00:04:20,760 --> 00:04:24,400 Speaker 1: to learn what your foods are. What are carbs, what 69 00:04:24,480 --> 00:04:27,919 Speaker 1: are fats, what's the protein? I say that all the 70 00:04:27,960 --> 00:04:29,960 Speaker 1: time when I talk about how I eat. I sit 71 00:04:29,960 --> 00:04:32,479 Speaker 1: down and I think, what's my healthy carbohydrate, what's my 72 00:04:32,560 --> 00:04:34,680 Speaker 1: healthy protein? At every meal? I try to do that. 73 00:04:34,960 --> 00:04:37,920 Speaker 1: I split my protein out throughout the day. I get 74 00:04:37,960 --> 00:04:40,320 Speaker 1: in on the higher end of protein myself, and I 75 00:04:40,320 --> 00:04:44,000 Speaker 1: don't get it all at one sitting. So whole foods 76 00:04:44,560 --> 00:04:48,200 Speaker 1: as healthy as possible. We hear all the time. That's 77 00:04:48,240 --> 00:04:51,680 Speaker 1: what I'm shooting for. Okay, and again, because I want 78 00:04:51,720 --> 00:04:55,400 Speaker 1: to build and maintain muscle, you know, just hit fifty one. 79 00:04:55,760 --> 00:04:59,920 Speaker 1: I don't want to lose muscle. I want to minimize sarcopenia, 80 00:05:00,000 --> 00:05:05,000 Speaker 1: a loss of muscle mass, keeping my metabolism elevated, and 81 00:05:05,080 --> 00:05:08,600 Speaker 1: keeping my body working as optimally as possible. So I'm 82 00:05:08,600 --> 00:05:10,920 Speaker 1: on the higher end of the protein. But we need 83 00:05:10,960 --> 00:05:14,040 Speaker 1: all three of those things. And that's one of the 84 00:05:14,080 --> 00:05:17,080 Speaker 1: problems with restrictive diets as they tend to you can't 85 00:05:17,080 --> 00:05:20,400 Speaker 1: have carbs or super low carbs. Well, you can't eat 86 00:05:20,440 --> 00:05:23,120 Speaker 1: that way forever. So counting macros and figuring out your 87 00:05:23,520 --> 00:05:26,840 Speaker 1: ratio awesome. But here is the ultimate. We always talk 88 00:05:26,880 --> 00:05:30,760 Speaker 1: about r WS, the acronym I came up with to 89 00:05:30,760 --> 00:05:33,560 Speaker 1: to get we go to the science, we go to 90 00:05:33,560 --> 00:05:35,200 Speaker 1: the anecdotal, and then we go to what we can 91 00:05:35,240 --> 00:05:40,200 Speaker 1: actually do. How can you count all the time you're snacking, 92 00:05:40,240 --> 00:05:42,160 Speaker 1: you're at a friend's house, you're going out to dinner, 93 00:05:42,200 --> 00:05:45,120 Speaker 1: you're handed something, there's no label on it, you don't 94 00:05:45,120 --> 00:05:50,679 Speaker 1: know what's in it. So keeping an accurate count is really, really, 95 00:05:50,800 --> 00:05:54,320 Speaker 1: really hard. So I want you to be aware, and 96 00:05:54,360 --> 00:05:57,040 Speaker 1: I don't ever want you to be counting, whether it's 97 00:05:57,120 --> 00:06:00,760 Speaker 1: calories or points or man grows. I don't want you 98 00:06:00,800 --> 00:06:03,279 Speaker 1: to be doing that for the rest of your life. 99 00:06:04,080 --> 00:06:06,800 Speaker 1: I want you to do it subconsciously. That's what people 100 00:06:07,240 --> 00:06:09,960 Speaker 1: like myself, who have kind of figured out their foods 101 00:06:10,120 --> 00:06:14,440 Speaker 1: trial and error for many years, are doing, keeping it simple, 102 00:06:15,120 --> 00:06:18,640 Speaker 1: sitting down saying what's my healthy carb, what's my healthy protein, 103 00:06:18,800 --> 00:06:23,920 Speaker 1: and what's my healthy fat? All right, let me give 104 00:06:23,960 --> 00:06:27,440 Speaker 1: you one study, just one, because we're gonna bring it 105 00:06:27,520 --> 00:06:30,680 Speaker 1: up because it always needs to be said. You know, 106 00:06:30,839 --> 00:06:34,000 Speaker 1: is it calories for weight loss or is it the 107 00:06:34,040 --> 00:06:36,880 Speaker 1: macro nutrient ratio? And there's that great debate. Well, here's 108 00:06:36,880 --> 00:06:38,840 Speaker 1: one that says, as I say all the time when 109 00:06:38,880 --> 00:06:42,520 Speaker 1: it comes to pure weight loss, it's calories people. Yet 110 00:06:42,560 --> 00:06:46,200 Speaker 1: here's another study. This was in Journal of Diabetes Science 111 00:06:46,200 --> 00:06:50,840 Speaker 1: and Technology, September two twelve, use of a use of 112 00:06:50,880 --> 00:06:55,120 Speaker 1: a computerized tracking system to monitor and provide feedback on 113 00:06:55,240 --> 00:06:59,960 Speaker 1: dietary goals for calorie restricted diets. The pound loss study. Okay, 114 00:07:00,080 --> 00:07:02,120 Speaker 1: and this study actually did two things. So they were 115 00:07:02,120 --> 00:07:06,600 Speaker 1: looking at this computer tracking system basically an internet based 116 00:07:06,920 --> 00:07:10,480 Speaker 1: tracking of of food intake. And it was done by 117 00:07:10,520 --> 00:07:13,280 Speaker 1: interventionists and other staff members who would enter the data 118 00:07:13,320 --> 00:07:16,280 Speaker 1: into it each time they made contact with the participant 119 00:07:16,960 --> 00:07:19,680 Speaker 1: at individual and group sessions. And they also did telephone, 120 00:07:20,040 --> 00:07:22,760 Speaker 1: email and mail. So this was pretty good still relied 121 00:07:22,800 --> 00:07:26,960 Speaker 1: on some self reports, so that's problematic, right, But so 122 00:07:27,000 --> 00:07:30,360 Speaker 1: they were not only looking at weight loss when you 123 00:07:30,480 --> 00:07:33,800 Speaker 1: use a tracking device essentially, but they were divided into 124 00:07:33,840 --> 00:07:37,840 Speaker 1: four separate groups, four different dietary conditions. The first one 125 00:07:37,920 --> 00:07:41,560 Speaker 1: was low fat average protein, second one was moderate fat 126 00:07:41,640 --> 00:07:44,800 Speaker 1: average protein, third one low fat high protein, and the 127 00:07:44,840 --> 00:07:48,640 Speaker 1: fourth group moderate fat high protein. And there was eight 128 00:07:48,920 --> 00:07:52,400 Speaker 1: d eleven healthy, obese, overweight men and women between the 129 00:07:52,440 --> 00:07:55,320 Speaker 1: ages of thirty and seventy who volunteered to participate in 130 00:07:55,320 --> 00:07:57,800 Speaker 1: the two year study, and the adherence was really darn 131 00:07:57,880 --> 00:08:00,440 Speaker 1: high for a study thing, was around eight percent. There 132 00:08:00,520 --> 00:08:02,600 Speaker 1: was obviously fall off over the two years and how 133 00:08:02,640 --> 00:08:06,200 Speaker 1: frequently people you know, inputed their data and everything, but 134 00:08:06,320 --> 00:08:09,560 Speaker 1: the results were pretty amazing not surprising as far as 135 00:08:09,640 --> 00:08:13,840 Speaker 1: the tracking goes. Participants with high levels of utilization of 136 00:08:13,880 --> 00:08:17,640 Speaker 1: the CTS the computer tracking system lost almost twice as 137 00:08:17,760 --> 00:08:20,200 Speaker 1: much weight during the first eight months of the intervention 138 00:08:20,240 --> 00:08:22,760 Speaker 1: as participants who didn't use it as much. So for 139 00:08:22,800 --> 00:08:25,880 Speaker 1: those of you who are tracking using a device, I tried. 140 00:08:25,920 --> 00:08:29,160 Speaker 1: It didn't work, you know, it wasn't for me, But again, 141 00:08:29,240 --> 00:08:31,360 Speaker 1: I'm I'm different. I've been doing this a really long time. 142 00:08:31,400 --> 00:08:33,200 Speaker 1: I kind of know what works for me, but for 143 00:08:33,240 --> 00:08:35,840 Speaker 1: the people who are still figuring it out. And again 144 00:08:35,840 --> 00:08:38,600 Speaker 1: I don't want you using that computer tracking system forever, 145 00:08:39,120 --> 00:08:41,560 Speaker 1: but to start to figure it out. Studies show obviously, 146 00:08:42,000 --> 00:08:45,040 Speaker 1: in common sense, it's probably a good idea. And then 147 00:08:45,080 --> 00:08:48,439 Speaker 1: when it comes to the macro nutrient ratio, the primary 148 00:08:48,520 --> 00:08:52,320 Speaker 1: results showed that the macronutrient composition of the prescribed calorie 149 00:08:52,360 --> 00:08:56,719 Speaker 1: restricted diets did not affect changes in body weight, waste, circumference, 150 00:08:56,960 --> 00:09:00,440 Speaker 1: and other health outcomes between groups. They all lost relatively 151 00:09:00,440 --> 00:09:04,640 Speaker 1: the same amount of way across all four groups. Now, 152 00:09:04,679 --> 00:09:06,520 Speaker 1: I'm gonna leave you with this, as I always do 153 00:09:06,559 --> 00:09:12,840 Speaker 1: when I'm talking about this subject health, Macro's matter. Macro's matter. 154 00:09:12,880 --> 00:09:15,520 Speaker 1: And this is when you read all those dopey articles 155 00:09:15,520 --> 00:09:18,480 Speaker 1: with the headlines that scream is a calorie of carley? 156 00:09:18,559 --> 00:09:20,880 Speaker 1: Do calories really matter when it comes to weight loss? 157 00:09:21,440 --> 00:09:24,040 Speaker 1: It doesn't matter where the calorie comes from, when it 158 00:09:24,120 --> 00:09:27,880 Speaker 1: comes from for the most part, across most studies, there 159 00:09:27,880 --> 00:09:31,320 Speaker 1: are minute differences in some of the research, but at 160 00:09:31,360 --> 00:09:35,079 Speaker 1: the end of the day, energy and energy out the sun. Plants, 161 00:09:35,080 --> 00:09:36,880 Speaker 1: we eat the plants, the animals eat the plants. We 162 00:09:36,920 --> 00:09:40,400 Speaker 1: eat the food and the plant's energy. Okay, we need 163 00:09:40,440 --> 00:09:43,079 Speaker 1: all three of these macro nutrients. But I don't want 164 00:09:43,080 --> 00:09:45,040 Speaker 1: you to be stuck on the numbers forever. But when 165 00:09:45,080 --> 00:09:47,839 Speaker 1: it comes to learning more about your diet and having 166 00:09:47,880 --> 00:09:53,360 Speaker 1: a well balanced diet, whole foods a wide variety to start, 167 00:09:55,240 --> 00:09:58,880 Speaker 1: macros matter, and for me, it's gonna be higher protein. 168 00:09:59,640 --> 00:10:01,600 Speaker 1: And actually, when I start to train for a race, 169 00:10:01,920 --> 00:10:05,000 Speaker 1: the protein levels come down. I'm controlling because they need 170 00:10:05,040 --> 00:10:07,880 Speaker 1: to lose some muscle mass to get lighter for an event. 171 00:10:08,320 --> 00:10:10,920 Speaker 1: So I will shift my macros based on what I'm doing, 172 00:10:11,640 --> 00:10:15,520 Speaker 1: but I'm not counting. I just know and over time 173 00:10:15,600 --> 00:10:21,840 Speaker 1: you can too. So there you have. Macros are macro nutrients, carbohydrates, proteins, 174 00:10:21,880 --> 00:10:25,040 Speaker 1: and facts. We need all of them. We need the 175 00:10:25,080 --> 00:10:28,720 Speaker 1: healthy versions of those as much as possible. And you 176 00:10:28,800 --> 00:10:31,199 Speaker 1: have a range that you can choose from based on 177 00:10:31,559 --> 00:10:34,560 Speaker 1: your goals and your beliefs. Hey, you believe that you 178 00:10:34,559 --> 00:10:37,400 Speaker 1: know high fat is the way to go for endurance athletics, Awesome, 179 00:10:37,800 --> 00:10:41,319 Speaker 1: I want to compete against you at long distance, so 180 00:10:41,559 --> 00:10:45,199 Speaker 1: it's up to you, and there is a range. Okay, 181 00:10:45,240 --> 00:10:49,400 Speaker 1: but those are what macros are, and you can start 182 00:10:49,440 --> 00:10:52,240 Speaker 1: to use them to get as healthy as possible, because 183 00:10:52,240 --> 00:10:55,000 Speaker 1: that's what this show is about. I am Tom Holland. 184 00:10:55,840 --> 00:10:59,040 Speaker 1: Yet another great topic. Keep sending them in. By the way, 185 00:10:59,040 --> 00:11:01,720 Speaker 1: I take a lot of this shows from people sending 186 00:11:01,760 --> 00:11:05,080 Speaker 1: in through the website and through social media as well, 187 00:11:05,120 --> 00:11:07,520 Speaker 1: so please feel free to do so. I enjoy it, 188 00:11:07,760 --> 00:11:11,120 Speaker 1: enjoy connecting with you. If you could rate the show, 189 00:11:11,200 --> 00:11:14,120 Speaker 1: I would greatly appreciate it. If you have already, I 190 00:11:14,160 --> 00:11:17,679 Speaker 1: always say thank you, and I love hearing from everybody, 191 00:11:17,720 --> 00:11:20,160 Speaker 1: So thank you for all those emails and reaching out 192 00:11:20,160 --> 00:11:23,240 Speaker 1: through social media as well. And again, the show is 193 00:11:23,280 --> 00:11:27,880 Speaker 1: all about taking the science, taking the anecdotal, my years 194 00:11:27,880 --> 00:11:30,200 Speaker 1: in the business of working with so many different people 195 00:11:30,200 --> 00:11:33,240 Speaker 1: and racing and me be an experiment of one. And 196 00:11:33,280 --> 00:11:35,960 Speaker 1: then we take common sense. So I don't want your 197 00:11:36,040 --> 00:11:38,320 Speaker 1: counting numbers forever, but I want you to learn about 198 00:11:38,360 --> 00:11:41,240 Speaker 1: foods and I want you to enjoy food. They don't 199 00:11:41,280 --> 00:11:43,959 Speaker 1: want you to be like so many Americans where we 200 00:11:44,000 --> 00:11:46,319 Speaker 1: sit down and we think what can't we eat? I 201 00:11:46,400 --> 00:11:52,840 Speaker 1: want us to enjoy our foods, eat healthy, a portion size, natural, 202 00:11:53,200 --> 00:11:57,200 Speaker 1: whole foodze because that's what it's about. I am Tom Holland. 203 00:11:57,720 --> 00:12:08,280 Speaker 1: This is fitness Disrupted, but even yourself. Fitness Disrupted is 204 00:12:08,320 --> 00:12:11,800 Speaker 1: a production of I heart Radio. For more podcasts from 205 00:12:11,800 --> 00:12:15,479 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 206 00:12:15,800 --> 00:12:17,920 Speaker 1: or wherever you listen to your favorite shows.