ANNOYING. How to fix a broken diet: 3 ways to get your - or a client s - eating on track. (and ineffective) For presentation notes...

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Jewel Scott
5 years ago
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1 How to fix a broken diet: 3 ways to get your - or a client s - eating on track For presentation notes... JOHN BERARDI, PHD, CSCS Nutrition buzzwords and slogans: * Just eat whole foods. * Only eat what your grandmother would recognize. * Eat more fat and fewer carbs. * Eat only what runs, flies, swims, or is green. ANNOYING (and ineffective)

2 Let s try coaching instead: #1: Listen to what clients want to accomplish. #2: Learn how they live right now. #3: Discover what s really important to them. Then... #4: Work together; create a personal/unique approach. #5: Observe, measure, and adjust (when necessary). TALK nutrition? COACH nutrition! Preaching. More rules. Develop a framework for evaluation and coaching. Because... Every plan stops working or breaks eventually.

* I have to eat more protein, healthy fat, and veggies. * Not a lot of fruit, though.

3 Step #1: Identify and remove nutrient deficiencies. The Mission Impossible approach: * I have to cut sugar, dairy, carbs, and saturated fat. * I have to eat more protein, healthy fat, and veggies. * Not a lot of fruit, though. * I have to start drinking lots of water too. * And training...twice a day. This overhaul isn t only unsustainable. It rarely even fixes what s broken in the first place.

4 JISSN study #1 * 70 athlete diets studied (210 days of meals). * 100% were deficient in at least 3 nutrients. * (Calcium, iodine, zinc, vitamins D and E.) JISSN study #2 * 4 diet plans (Atkins, South Beach, Dash, Best Life). * All deficient in at least 6 nutrients. * (Vitamins B7, D, E chromium, iodine, and molybdenum). Why does this matter? Energy, appetite, strength, endurance, mood, CNS function, and learning all rely on an adequate intake of nutrients. How to measure deficiencies: * Clinical assessment: blood, saliva, urine. * Nutrient analysis: 3 day food record w/dietitan. * Online diet calculator: Fitday or Livestrong. Even simpler: * Water * Vitamins and minerals * Protein * Essential fatty acids

5 British Journal of Psychiatry: * Fish oil and multivitamin to prison inmates. * 35% reduction in violent behavior. * 26% reduction in antisocial behavior. Nutrition Reviews: * Fish oil and multivitamin to children. * Decrease in antisocial/violent behavior. * Increase in cognition and test scores. Step #1: Biggest bang for your buck: Get rid of deficiencies. Step #2: Adjust food amount (kcal) and food type (macros). Calorie control: The goal is to achieve calorie control without calorie counting. Counting is distracting, annoying, and often flat-out wrong.

get their food portions right and just stop

2 cupped hands of carbs 1 cupped hand of

6 Men 2 palms of protein Women 1 palm of protein 2 fists of veggies 1 fist of veggies Stop here. Most clients can eliminate deficiencies and get their food portions right and just stop there. 2 cupped hands of carbs 1 cupped hand of carbs 2 thumbs of fats I type 1 thumb of fats V type O type I Type (ectomorph) * High revving / fast metabolism: * Thyroid and SNS dominant. * Sensitive to catecholamines. * High energy: * Fidget and pace

I Type (ectomorph): For men For women V Type

dominant * Growth hormone dominant V Type

7 I Type (ectomorph): For men For women V Type (mesomorph) * Strength and power build: * Calories toward muscle/bone. * Anabolic hormonal drive: * Testosterone dominant * Growth hormone dominant V Type (mesomorph): For men For women O Type (endomorph) * Engine idles / slow metabolism: * Parasympathetic dominant. * Lower NEAT. * Higher propensity for fat gain.

Higher protein Lower carb Step #2: Step #3: After eliminating deficiency,

8 I type V type O type O Type (endomorph): For men For women Higher carb Lower fat Lower protein Moderate carb Moderate fat Moderate protein Higher fat Higher protein Lower carb Step #2: Step #3: After eliminating deficiency, adjust food amount and type. Fine-tune the details of frequency, timing, cycling, etc.

9 Are you sure? After eliminating deficiency and adjusting food amount - if necessary, type - everything else is very minor and debatable. Meal frequency? * Is it grazing? (small meals every few hours) * Or is it bigger meals? (2-3 meals a day) As long as we eat the right foods in the right amounts, meal frequency is a matter of personal preference. Calorie and carb cycling? * Non-workout (or low intensity / short duration): * baseline diet of protein, veggies, fat. * Workout (weights / longer duration, high intensity): * add extra carbs to the baseline. Before/during/after workout? * Probably doesn t matter much unless: * The rest of your diet is really bad, or * You re training for maximal muscle adaptation * You re training with high volume and intensity.

10 Before/during/after workout? * If needed, here s what to do: * Eat normally around the workout. * During activity: * BCAA (10g) per hour of exercise, or * P (15g) and C (30g) per hour of exercise. Step #3: Eliminate deficiency, adjust food, then fine-tune. Summary: * Remove red flags and nutrient deficiencies. * Control calorie intake without counting them. * Consider body type and activity level. * Observe progress carefully, adjust as needed. * Do all this long-term before trying other stuff. The end.

11 For presentation notes...

In this article I ll share the 3 main strategies I use to help clients fix a broken diet and start eating better.

In this article I ll share the 3 main strategies I use to help clients fix a broken diet and start eating better. How to fix a broken diet: 3 ways to get your eating on track. By John Berardi, Ph.D. This link will take you to the videos that will give you an overview. https://youtu.be/ufhylrh_cmu In this article I