The following is from Mark Sisson’s Primal Blueprint. It is a great resource and guide to utilize if you are engaging in the Alliance Nutrtiion Challenge based on Mark’s 21 Day Reset.
The Primal Blueprint Food Pyramid, revised and updated in 2016.
Recommended Macronutrient Intake Levels: The Primal Blueprint recommends a highly varied diet based mainly on personal preference within the guidelines of the Primal Blueprint Food Pyramid above. Animal foods (meat, fish, fowl, and eggs) comprise the bulk of dietary calories. Vegetables are recommended in abundance, comprising the bulk of emphasis on your plate. Healthy fats (macadamia nuts, coconut products, avocado, olives/olive oil) are another featured category. Moderation categories include other nuts, seeds, and nut butters, seasonal fruits, high-fat dairy products, and supplemental carbs in the form of starchy tubers, quinoa, and wild rice for high-calorie burners.
Following the Primal eating strategy should default you into an optimal intake of protein, carbohydrates, and fat to support health, peak performance, longevity, and effortless maintenance of ideal body composition. This includes plenty of room for daily and seasonal variation of macronutrient and total caloric intake. Those new to Primal eating or interested in a methodical approach to shedding excess body fat may wish to accurately calculate macronutrient intake from time to time, using an online resource like FitDay.com to determine whether their macronutrient ratios are at the desired levels.
Using an online macronutrient calculator entails first writing down all food and drink consumed for at least a couple days and perhaps up to a week and recording the amounts, weights, or volumes with as much accuracy as possible. Measuring cups, a teaspoon/tablespoon tool, and an ounces scale are recommended. Recorded data can then be input into an online calculator to reveal the total calories, the breakdown for each macronutrient in convenient pie chart form, and even the breakdown of each individual food or meal consumed. Particularly with the goal of moderating carbohydrate intake per Primal Blueprint Carbohydrate Curve guidelines, it can be quite illuminating to see just how grams of dietary carbohydrate accumulate over the course of a day. Following are the Primal Blueprint recommendations for protein, carbohydrate, and fat intake.
Protein: Start your macronutrient intake calculations with protein requirements, since adequate protein intake is critical for healthy metabolic function and the preservation of lean muscle mass. The Primal Blueprint recommends obtaining an average daily intake of around .5 grams of protein per pound (1.1 grams per kilo) of lean body mass. The original Primal Blueprint position was to fall in line with the widely-touted recommended range of .5 grams (1.1 grams/kilo) to meet basic needs, up to .7 grams per pound of lean mass (1.66 grams/kilo) for the moderately active, up to one gram per pound of lean mass (2.2 grams per kilo) for active exercisers. Mounting research now suggests that we might be overestimating our protein requirements to our detriment. Dr. Ron Rosedale, a leading voice in the concerns about excess protein, suggests that .5 grams of protein per pound of lean mass is plenty for everyone. He believes that even high-protein-demand people (the highly active, growing teens, and pregnant women) need only to add 5-10 grams per day to that calculation to ensure optimal protein intake.
Lean body mass can be calculated by subtracting your fat weight from your total weight. You can multiply your body fat percentage (measured in a variety of ways) by your total bodyweight to determine your fat weight. For example, someone who weighs 150 pounds and has a reading of 10 percent body fat has 15 pounds of fat and 135 pounds of lean mass. Hence, they would calculate their protein requirement to be 135 pounds x .5 grams = 67.5 grams per day, perhaps 75 if highly active.
Carbohydrate: Carbohydrate intake should align with the recommendations presented on the Primal Blueprint Carbohydrate Curve, which will be presented in detail in module 4. For lifelong health, weight management, and disease protection, no more than an average of 150 grams or less per day should be consumed. When grains, sugary foods and beverages, and other processed foods are eliminated from the diet, it’s easy to default into this range. One hundred and fifty grams per day represents an abundant intake of vegetables, and a sensible intake of fresh, seasonal fruits, nuts, seeds, and even the sensible indulgence of dark chocolate. Those wishing to reduce excess body fat should limit carbohydrate intake to 100 grams per day or less in order to stimulate the burning of excess body fat for energy. This average can be easily achieved through Intermittent Fasting, strict attention to avoiding grains and sugars, and a reduced intake of fruits and starchy vegetables (sweet potatoes, etc.) during weight loss efforts.
Fat: With recommended protein and carbohydrate intake falling into relatively narrow ranges, it follows that fat becomes the predominant macronutrient in the diet and the main variable in obtaining dietary satisfaction. Recommended fat intake is generally not an absolute number (unless specific calculations are performed to lose a certain amount of body fat over a certain time period), but instead should align with obtaining dietary satisfaction at every meal. Although high-fat foods are calorically dense, they have a high satiety factor and do not stimulate an insulin response. By eating what amounts to a high-fat diet in comparison to the SAD, one can stabilize appetite and energy levels, and shed excess body fat without having to face the traditional struggles of deprivation and restriction.
Pursuant to a goal of reducing a specified amount of excess body fat over a specified time period, one can estimate the number of calories burned per day and prepare a fat intake calculation that will achieve that goal. Detailed examples are provided for a hypothetical male and female in Chapter 8 of the Primal Blueprint book. Briefly, the steps are as follows:
1. Estimate daily caloric expenditure using the Harris Benedict Equation. This is a formula that accounts for your basal metabolic rate (based on age, sex, and size) along with your average daily activity level to estimate how many calories you burn in a day. In the following example, our subject burns an estimated 2,500 calories per day.
2. Calculate desired pounds of fat reduction in 21 days, multiply by 3,500 calories = total fat loss in calories. Divide total by 21 = average caloric deficit per day and total intake per day to achieve fat loss goal.
Desired fat loss = 4 pounds
3,500 calories per pound = 14,000 calories total deficit
14,000 / 21 days = 666 calorie intake deficit per day, to be derived from stored body fat
2,500 estimated daily expenditure – 666 desired deficit = 1,834 (daily caloric intake to achieve fat loss goal)
3. Calculate carbohydrate and protein caloric intake per day
E.g. 140 pounds of lean mass, active person = 70 g/day x 4 calories/gram = 280 protein calories per day
75 grams of carb intake per day for weight loss x 4 calories/gram = 300 carbohydrate calories per day
Total protein and carbohydrate intake per day: 580 calories
4. Subtract daily caloric intake goal (1,834) from protein/carb total (580) to determine allowable fat calories per day to achieve weight loss goal
E.g. 1,834 – 580 = 1,254 fat calories per day
1,254/9 = 139 grams of fat per day
5. Goal macronutrient intake to lose 4 pounds of fat in 21 days
Protein: 70 g or 280 calories
Carbohydrates: 75 g or 300 calories
Fat: 139 g or 1,254 calories
Since it can be tedious and stressful trying to align with such calculations while enjoying your life and eating delicious primal foods, the Primal Blueprint recommends performing a macronutrient dietary analysis only occasionally instead of obsessively. Generating a report detailing a typical day of eating reveals where one’s habit patterns land, and where adjustments can be made if necessary. In the case of falling short with fat loss goals, macronutrient analysis can be very helpful in pinpointing ways to improve the rate of progress.
For example, many primal enthusiasts successfully ditch grains and sugars and take a liking to primal-approved foods to the extent that most or all of their necessary fat calories are provided from dietary fat. It is perfectly healthy to obtain all caloric requirements from food, and moderating insulin production will prevent the accumulation of additional body fat (since fat cannot be stored without insulin). However, those wishing to reduce excess body fat must create that familiar caloric deficit between expended calories and ingested calories, so that additional energy requirements will be pulled from storage areas on the body. The beauty of the Primal Health Coach approach to weight loss is that this deficit is achieved naturally through the optimization of appetite and metabolic hormones such as insulin and leptin.
We have the Alliance Nutrition Challenge coming up on February 5th. In one of our last emails, we introduced that we would use Mark Sisson’s book, The 21 Day Keto Reset, as a template for the challenge. The reason I chose this book is that it resonated with me in regards to my own experience and research.
Here are a few of the key components that resonated with me.
There is a transitional phase as you move from your current diet into ketosis.
One of the goals is creating metabolic flexibility where you don’t need to stay in ketosis indefinitely.
The effects of the plan are long-lasting in that you are able to move in and out of ketosis with ease in order to support whatever health and fitness goals you may have.
You make adjustments to the plan based on how you are feeling and performing and don’t rely solely on blood measurements.
You are meant to enjoy the food you eat and not suffer.
You are able to go for longer periods of time without eating yet not suffer from hunger, lack of energy or performance declines.
My Low Carb Adventure
My previous experiences going from a higher carbohydrate to a lower one were quite an adventure.
My first experience into a low carb diet occurred nearly 30 years ago when I was preparing for a bodybuilding competition. For those of you who are old enough to remember, back then it was thought that the best diet for losing body fat while retaining muscle consisted of eating mostly protein and carbohydrate while eating very low fat. That is as low as 10% of calories from fat. It worked well for me back then as I was able to lose 20 pounds and become the leanest of my life while consuming 3,000 calories a day. It was also common practice to perform a carb depletion followed by a carb load the final week before the contest. The purpose was to create a rebound effect of storing more glycogen in the muscle while pulling water along with it so that you had a more “ripped” appearance. I don’t remember how effective this was for my physical transformation but what I do remember is how I felt going from 300-400 grams of carbs a day to 50. it was my first experience of what some call “keto flu”. I had no energy, was very grumpy, and lost strength. Needless to say, it was a miserable experience. Fortunately, this only lasted a week and I was back to my high-carb eating.
Getting in The Zone
A few years later, I read Dr. Barry Sears book, The Zone Diet. The science and anecdotal evidence intrigued me enough that I was willing to give it a try. The ratio of protein to carbs and to fat was 30/40/30. When I tried the Zone diet I did not have as severe a response as with my carb depletion experience. However, I stopped within a week or two because I thought it just wasn’t for me due to the fact I was always starving and again very irritable. Later after gaining a better understanding of the plan I was able to adhere a little better but did not notice a significant change in how I felt or performed so, I learned some things from this experiment and in general, continued to eat fewer carbs than before. I did not continue monitoring the macronutrient ratios and went back to more of my normal eating patterns.
The Path to Paleo
When I first read about the Paleo diet I looked at it from a different perspective and was more focused on food quality and what foods I might actually have a sensitivity to rather than simply focusing on macronutrients. I had a lot of clients achieve success on this program and I also had some success in terms of losing body fat and feeling better. With this program, I did indulge in a ‘cheat day’ and enjoyed the extra carbs. I had a much easier time transitioning into Paleo. I believe this was due to the fact I had become more fat adapted. During this time I was not concerned with calories or macronutrients per say but really focused on eating more high-quality whole foods. I still consumed carbs, especially after hard training sessions. I would also indulge in a cheat day from time to time. In general, I would say that some of these habits stuck even though I was no longer following a Paleo diet. I would try to eat more nutritious whole foods including fats and overall fewer carbs, especially refined ones. I also began to pay more attention to how certain foods made me feel. For instance, I love spaghetti and my wife makes great spaghetti but I realize when I eat it I don’t necessarily feel as good the next day.
The Keto Kraze
About a year ago, after reading about the Ketogenic diet and its benefits from a number of top biohackers, I decided to give it a try. I was actually surprised at how I felt. My energy was pretty good and overall I felt good. I also, lost some weight rather quickly even though that wasn’t the goal. Looking back I made several mistakes but it was a learning experience which is mostly what I was looking for.
As I was preparing my goals for 2018, I knew that I wasn’t optimizing my nutrition and after listening to a podcast with Mark Sisson decided to give the Keto plan a more committed effort. It has worked much better this time. I have made some mistakes on this plan but continue to learn and improve. However, I have to say this is the best I have felt for some time. I feel my energy is very good, my mental clarity is good, my training is going well, I’m sleeping better, my joints feel better, and I would like to think that even my mood is better.
I wanted to share this because if this has the same impact on you then it will be a big win. What it has demonstrated to me is how much nutrition plays a role in our overall well being. Even if I think I eat “pretty good” there is still lots of room for improvement. That is what optimization is all about.
If this particular plan isn’t for you then you will have learned from the experience.
Commit, Show Up, Don’t Quit, Be Uncommon, Be your Best Self,
Biohacking is a term I came across a few years ago that I have become more and more intrigued with. It seems more experts in the field of peak human performance such as, Dave Asprey, Ben Greenfield, Tim Ferris, etc. are into biohacking. So, what is biohacking? Wikipedia defines biohacking as “managing one’s own biology using a combination of medical, nutritional and electronic techniques. This may include the use of nootropics, non-toxic substances, and/or cybernetic devices for recording biometric data. My interpretation of biohacking is that it is anything you utilize to dupe your body and/or mind into better performance. It can also mean utilizing methods and technology to speed up these changes or improvements. If you use my definition, and are training at Alliance, you are already a biohacker. It is just a matter of to what degree. The first steps in biohacking are maximizing the effects of the fundamentals.
4. Stress mitigation
5. Mental work
I have decided to take my own biohacking to another level in 2017. I realize I am not getting any younger but what I do have, at this time in my life, is more knowledge and experience than ever before. I also have access to more information and technology than ever before. If you are a member of Alliance, you have access to me which means you have access to everything I do. I will keep you abreast of what I am doing for my own personal biohacking and what the results are.
The process works like this:
1. Decide what it is you want to work on
2. Measure what you want to improve
3. Implement and track your new strategy
4. Track your progress my measuring at regular intervals
5. Make a decision about the efficacy of the strategy based on the results. If you are getting positive results, continue or tweak in order to continue progress. If you are not getting results, first, insure you were implementing the strategy consistently and correctly, then either discontinue strategy or tweak and test again.
Our online nutrition coaching program demonstrates how this process works. The program consist of:
1. 12 months of daily nutrition lessons
2. Specific daily habits to be implementing and integrating every 2 weeks
3. Daily accountability ( did you study the lesson/ did you do the habit for the day)
4. Periodic measurement (body composition, weight, pictures)
The program has a proven track record of results, in terms of body and health transformation. If you are following the program with at least 90% compliance you can expect results. If you are not compliant, then you simply need to get on track with the plan. If you are 90% or more compliant but are not getting expected results then there can be tweaks or hacks to the plan.
A couple of weeks ago I sent out an email discussing our nutrition system for optimizing the way you look, feel, and perform. I realize it was a rather long email detailing the four different levels. I have had several questions about the system since then and wanted to send this out in order to simplify each of these levels.
No Cost. Basic General Guidelines as follows:
Do one thing at a time.
Eat a variety of real, whole, unprocessed foods that add value to your body.
To lose fat, eat a little bit less. To gain mass or fuel athletic performance, eat a little bit more.
Make sure your overall eating environment and habits, as well as your feelings and beliefs about eating, help you rather than hinder you.
Be consistent and “pretty good” every day, rather than alternating wildly between rigid or “perfect” eating and uncontrolled or chaotic eating.
Commit to doing a habit consistently for at least 2 weeks before making any changes, to determine how habits are working for you.
Your body reflects what you put into it (food, recovery) and take out of it (activity, stress).
Make decisions based on data and close observation of yourself, not “rules” or someone else’s ideas.
These basic concepts hold true for everyone from beginners to pro athletes. Mastering these fundamentals and practicing them consistently can get you pretty far. These are the basic principles from our online coaching program.
Receive 40 Lessons delivered via email every day over 40 days. You also have access to our accompanying Transformation Manual.
These lessons were previously used in our eight-week challenges to help people make a physical and mental transformation. These lessons go into more detail about the principles listed above for Level 1 and the mindset of change.
12-Month Online Nutrition program done in partnership with Precision Nutrition.
Cost: $60 per month with a 12-month commitment or $600 paid in full. The family plan is $90 per month or $900 paid in full. You will receive daily nutrition lessons and accountability tracking for 12 months.
12-month online nutrition coaching plus monthly accountability session with a coach.
Cost: $100 per month with a 12-month commitment.
With level 4 you are getting a little more accountability in that you know you are going to be meeting with a coach each month to monitor your progress and your compliance to the agreed upon plan. This monthly session can also be a time to troubleshoot any problems you may be having or to ask any questions that have not been covered in your daily lesson.