Our big picture vision for this year and moving forward is to help you be your best! This past weekend we had a workshop on this very subject. We viewed Brain Johnson’s Master class looking at ten big ideas on this very subject. For those who were able to attend this will be a recap.For those who were not able to be there here is a brief summary of those big ideas.
1. Operationalizing Virtue
This is something I am really focused on this year. This goes for both helping myself as well as helping others. It is great to have goals but you need systems, a process, and action to see those goals to fruition. It is also great to accumulate knowledge but application of that knowledge is what will empower you to be your best. As Brian says, “Less Chit Chat More Arete”.
2. Eudaimonic Identity = Optimus You
There are many different exercises you can utilize to help with this idea. As Tony Robbins says, we are all motivated by one of two things. We move towards pleasure and away from pain. An exercise that can help you move towards pleasure is the “Future Self” visualization. This is an exercise we recently challenged you to try during our “Spiritual Challenge” back in December. It is a great exercise to help create the vision of what your best self looks and feels like. For motivation from the pain side of things Brian says take a visit to Hell. It goes something like this. You are nearing the very end of your life and as you are taking your last breaths in walks the person you could have been. The gap between who you are and who you could have been some people call Hell. You can’t do anything about the past but you can certainly control your future by what you do from here forward.
3. The Big Three
Without your health you have nothing. You have to have energy to pursue your goals and to show up and do your best everyday. How you stay healthy and create energy revolves around three fundamentals. You need to move, eat well, and sleep/rest. This is our speciality. We have systems to help you in each of these areas and are here to support you on your journey to greater health, fitness, and energy.
What unique skills and abilities do you posses. Can you find the link between your passion, purpose and principles.
Who can you support, serve, and love.
7. 100,000X + 1 Quadrillion
The little habits you create each day help you compound your improvement over time. Creating a system or algorithim to move you towards your goals and being your best self is key. Just getting a little better each day will lead to an incredible transformation over time. Kaizen is the Japanese word that represents this idea.
8. Masterpiece Days
What does you Masterpiece day look like. Picture that day in your mind and write it down. What are the big most important things you can incorporate each day to help in your big three.
9. Decisions and Disciplines
We are constantly making decisions that either move us toward who we want to be or not. Our life is an accumulation of all of those decisions both big and small. There are three types of decisions. There are reactive, structured, and expansive.
10. To Dare or Not to Dare
When you reflect on some of your greatest accomplishments you may find that they occurred just on the other side of fear. Vice versa there may have been some times when fear stopped you from trying something and as a result you don’t know what could have been. Be not afraid!
The mission at Alliance is to help you Optimize your training in the gym, as well as, your life outside the gym. My passion for optimization is at an all time high. My excitement is fueled by the fact that, with all the current knowledge, tools, and resources we have available, human potential is nearly unlimited. The Alliance programs are designed for both optimization in specific areas,as well as, overall optimization. It is up to you to decide what you value and which areas of your life you choose to pursue optimization.
Here are what we focus on specifically through our core Alliance training programs.
1. FITFLO– Health and functional fitness
2, Parisi Speed School– Speed, power, agility and athletic attribute development
3. Brazilian Jiujitsu– the art of Jiujitsu for self defense and sport
These are the specific areas we are aiming to help you optimize. There are numerous other benefits associated with the work done in each of these specific areas. Each program lends itself to be a program for self development which can carry over into other areas of your life. The lessons you learn and the confidence you gain can sometimes be a greater benefit than the original stated purpose for training. For example, you may start a program because you needed to lose weight either due to health concerns are the fact you want to look and feel better However, you may eventually find that the increased energy, confidence, and comraderie associated with training are a greater benefit than the weight loss. As stated in the book, “Zen in the Art of Archery”, the author says that the art is not undertaken for the mere sake of learning the art but as a portal to enlightenment.
Regardless of the area you would like to optimize, I have found beliefs and habits to be integral in the process. Let us first look at beliefs.What I have witnessed in 30 years of coaching is that one of the biggest obstacles stopping people from reaching their goals is the true belief in themselves that they can achieve that goal. To take this a step further some people will not even set a goal or commit to optimization due to the fact that they believe they may fail. in many cases this is not even a conscious decision. Through self reflection we can uncover some of these limiting and often unconscious beliefs. One exercise I have mentioned previously is to simply take some quiet time to reflect and write down all the beliefs that come to mind about any particular area of your life. Don’t make any judgement on these beliefs just simply record them as they come to mind. You can do this over several days just spending a few minutes each day being introspective. Take a couple of days off and then go back and examine each of those beliefs more closely to determine if they are empowering beliefs or disempowering ones. Then of those disempowering ones examine where those beliefs originated and if they are actually true. The second exercise is the is the “Future Self” exercise. If you want to change, you need to visualize yourself as the person you wish to be. If you cannot see yourself in that light then the change will difficult.
Having belief and seeing yourself as the person you want to be are a step in the the right direction but are not enough for optimization. You also need to take action. Again to use the simple but not easy example of weight loss. You may believe your can lose weight and you may see yourself as a leaner version of yourself but you need to change your behavior if you want to be successful. You need to have a plan or a system and take action i order to effect this change.
If you really break it down, we are for the most part where we are in area of our life as a result of the decisions and actions we repeatedly make. Another way of thinking of this is that we are culmination of our daily habits. If we want to change or optimize in area we need to take a look at what our habits are surrounding it. Again if we look at the area of weight loss. Most people don’t gain weight over a short period of time but rather do so over a period of months or years. The habits surrounding their eating and moving eventually led them to where they are. To make a change they must change their habits. This is the basis of our 12 month nutrition program that helped Victor lose 80 pounds. It is ultimately developing one new habit on top of another or stacking habits. Brian Johnson’s, “Optimize +1”, program is based off a similar principle. Each day Brian provides something a thought upon which you can take action on to help optimize your life. James Clear’s book, “Atomic Habits”, does a fantastic job of explaining how we develop habits and how we can choose and change habits to help us become our best. He breaks down the process of developing habits into four simple steps:
We will be working more diligently to provide future challenges as a group to help you develop the habits that will help you optimize your life. In our individual training program “Optimized Self Upgrade” we are able to fine tune these habits to meet more specifically with the client. Keep an eye out for our next challenge coming up in December.
If you have been receiving emails from me for the last several years, you may have noticed that the sign-off of each of those messages has evolved. The original message was “Show Up, Don’t Quit.” Over time it has become “Commit, Show Up, Don’t Quit, Be Uncommon, Be Your Best Self.” The theme of my primary message has evolved somewhat over time as well. For instance, much of what I used to write about was being a warrior and the “Warrior’s Path.” More recently I have been writing about the path to mastery, being your best self, self-actualization, or arete. Ultimately, they are all the same, and their path is indeed a warrior’s journey.
What I would like to discuss today is a different perspective on this journey. It was one I was reminded of during our recent workshop with Coach Gwint Fisher. These are the typical steps we go through when learning any new skill. Although we will focus on physical skills today, these steps are not limited only to physical skills. The steps are as follows:
1. Unconscious Incompetence
2. Conscious Incompetence
3. Conscious Competence
4. Unconscious Competence
If you set out to develop a skill such as moving better or learning Jiujitsu the first step, Unconscious Incompetence, simply means you don’t know what you don’t know. If you don’t desire to learn or get better at something you could consider it as ignorant bliss. However, if you want to learn or get better, this is where a coach can be very valuable. At this stage, the coach is going to give direction and demonstrate the technique or movement and then have you repeat it while bringing your attention to where you may not be performing competently. Not everyone responds well to this stage. Some people may think of having attention brought to their incompetence as a negative. I would recommend viewing it as a positive. It gives you an opportunity to improve. In our Jiujitsu program, we have a beginner and intermediate class which helps students learn the fundamentals of Jiujitsu. In the old days, we simply had new students spar the first day where they discovered they were incompetent by getting tapped out. Looking back, this was not the best, and definitely not the safest, way to learn.
Once you have become aware of the areas for improvement, you have a choice to make. You can ignore the incompetence and continue to do what you have been doing, or you can begin working on making the corrections. This choice may seem evident, but I have seen on many occasions people not understanding this process choose the path of ignorance. I like to recall a specific example from Jiujitsu to demonstrate. Years ago (before our fundamental program) we had a student who said he wanted to learn Jiu Jitsu to be better defend himself in case he was to ever be in a physical confrontation. He had been training a few months when he called one day and said he wanted to cancel his membership. We asked why and he answered that he got tapped out by a 16-year-old kid. He said that he decided he was going to begin training to run marathons instead. Now he may have changed his strategy for self-defense to merely running away from physical confrontation, but instead, I think he just chose to turn a blind eye to his incompetence rather than working on it. By the way, that same kid, who I taught back then teaches me now and taps me out. My view of this is that he helps me realize where I need to improve and as a result makes me better every day. We sometimes see the same faulty thinking in fitness. If you perform a workout that exposes your weakness, lack of mobility, or the fact that you were not in as good a shape as you thought, you can choose to begin working on these weaknesses or you can just go back to whatever your routine was before and be guaranteed not to improve. In this phase, a good coach will continue to give feedback to help you perform more optimally. You may not be there yet, but you are aware of what you need to do.
In the third stage of conscious competence, a good coach will continue to give feedback and cues to help you perform better. As you learn, you eventually will be able to perform competently, but you still have to think about it. Using myself as an example, if you watch me squat, you may notice that I sometimes will adjust my feet after each rep or at least at some point during a set. Somewhere along the way, I created a faulty squat pattern, possibly from training around and compensating for an injury over 30 years ago. My right foot will externally rotate and point out further than the left unless I consciously focus on it and even then I sometimes have to correct it. I have been working on this for at least five years (never said I was a fast learner).
In the fourth stage, you are not only able to perform competently, but you do so unconsciously. You do it as second nature and without even thinking. It is wired into your nervous system. Our goal as coaches at Alliance is to help get you to this stage. It doesn’t matter if it’s a kid running effortlessly with perfect technique, an adult picking up an odd heavy object demonstrating a perfect hinge with no back pain, or a Jiujitsu practitioner transitioning from one position and technique to another in a seamless flow, this is what we hope to help you accomplish. This is mastery.
I hope this has given you a different view of the path to mastery and that it helps you on your journey.
It’s a question that we get frequently, and it can be confusing, especially when there is so much information available on both sides of the issue. Primal Health expert, Mark Sisson, used to recommend red wine as part of his Primal Health plan but now has changed his stance after abstaining from alcohol himself. Here’s some helpful info from the Primal Health coach course regarding some of the adverse effects of alcohol.
Alcohol’s Impact on the Body
As a source of “empty calories” (seven calories per gram) and a potential contributor to insulin resistance, alcohol has a negative effect on body composition goals. However, contrary to popular belief, alcohol does not convert into fat upon ingestion. Rather, alcohol is absorbed directly into the bloodstream and has an immediate effect on the brain and other tissues; hence the resulting “buzz.” Since alcohol is a toxin, the body works quickly to metabolize the alcohol through oxidation. This detoxifies and removes the alcohol from the bloodstream before it damages organs and tissues. In the liver, enzymes convert alcohol into acetaldehyde and then acetate. This is what happens to most of the alcohol consumed, but some alcohol escapes metabolic process and is excreted unchanged through the breath or urine.
As the “first to burn” calorie source, alcohol . . .
- Inhibits fat metabolism.
- Makes carbs more likely to be converted into fat.
- Can stimulate increases in appetite.
While alcohol is being burned or converted into acetate, the metabolism of other fuels is put on hold. That’s why alcohol calories are known as the “first to burn.” Not only is fat burning put on hold while the alcohol calories are burned through, but any carbohydrate calories consumed with alcohol are more likely to be converted into fat and stored instead of burned. Similarly, fat calories consumed with alcohol will more likely be stored as fat instead of burned (if they are consumed without insulin-stimulating carbohydrates).
Alcohol inhibits lipolysis (fat burning) and glycolysis (glucose burning) because it is the first to burn. Not surprisingly, studies correlate frequent consumption with hypoglycemia (low blood sugar). In fact, according to Enoch Gordis, MD, Director of the National Institute on Alcohol Abuse and Alcoholism (NIAAA), the stupor commonly associated with drunks could often be more due to hypoglycemia than to the effects of alcohol. A pattern of frequent alcohol consumption can also result in decreased insulin sensitivity.
Not only that, alcohol gives you the munchies, triggering an area of the brain that controls hunger. And when you do eat, those calories are more likely to be stored as fat. Alcohol ingestion thus detracts from fat loss goals by contributing empty calories (that you will burn before tapping into stored body fat), interfering with other ingested calories (promoting the conversion of ingested carbs into fat), and increasing appetite. Along those lines, if alcohol is to be consumed, it is best consumed alone to mitigate fat storage concerns, and, of course, in a sensible and moderate manner.
Alcohol can also affect body composition by altering the healthy balance of sex hormones in both males and females. Alcohol is known to be directly toxic to the testes, lowering testosterone levels in males. Frequent consumption can disturb hormone functions in the hypothalamus and pituitary glands, damage sperm, and compromise fertility in both sexes. In premenopausal females, frequent alcohol consumption can cause an assortment of reproductive problems, including abnormal menstrual cycles, delayed ovulation, and infertility. These negative effects are well associated with alcoholics, but reproductive issues can also occur in “social” drinkers.
Alcohol can also compromise athlete peak performance and recovery in varied ways. It can mess with your deep sleep cycles, and the critical hormonal processes (especially the release of Human Growth Hormone during deep sleep) that repair and rejuvenate your body for the next day. All-time triathlon great and current coach Mark Allen suggests that alcohol preoccupies the liver, hindering the liver’s crucial role in processing nutrients for performance and recovery (including interfering with testosterone production); interferes with water balance in cells, which hampers ATP production; and hinders your ability to perform in the heat.
In postmenopausal women, alcohol has been found to promote elevated levels of estradiol (estrogen), which commonly falls dramatically after menopause. The elevated blood estrogen levels from moderate alcohol consumption can deliver some health benefits by helping to reduce the risk of cardiovascular disease without increasing the risk of bone loss, liver disease, or breast cancer. Due to the toxic effects of alcohol and its negative influence on the healthy metabolism of other calories, anything beyond occasional, casual drinking will have an adverse effect on healthy metabolic and hormonal function.
Take the Sober October Challenge
This challenge, like many of our challenges, is designed as an experiment to take you out of your comfort zone and help you gain a fresh perspective of your current health. The challenge comes from an idea I got from Joe Rogan. I have been told by a few respected clients and friends that this is the stupidest challenge ever and that October may not be the ideal month for such a challenge but there are no other months that rhyme with “sober.”
The challenge consists merely of abstaining from all alcohol for one month and is not an indictment of alcohol but an opportunity to experiment and learn about yourself. If you choose to take on our challenge, send us some feedback and let us know how it goes.
Much of my focus for the last couple of years has been on how to best optimize training in the gym and life outside it. The FITFLO system encompasses just that. Ultimately FITFLO is about life optimization. I also realize FITFLO is my perspective on life optimization and that it is based on my own specific values and beliefs. Not everyone has the same set of values and beliefs and there is nothing wrong with that. You can still benefit from training at Alliance even if your values and beliefs differ. Simply take any aspects of our training and utilize them where they fit in with your specific goals.
First, I want to give you a clearer view of where my idea of optimization comes from and what it means to me. From that, my hope is that you may see how it fits for you. As far back as I can remember it was engrained in me that I should do my best. Honestly, I don’t specifically remember where this idea originated from, but my parents certainly played a role in instilling this concept. What I do recall is sitting in church at an early age and hearing the parable of talents. In this story where a wealthy master gave his servants a certain number of talents before leaving to go away for a period of time. One servant receives five, another two, and one servant received one. When the master returned he was please with the two servants that had taken the talents and invested them to create more while one simply buried his to avoid losing it. He rewarded the servants who had invested while he took away the talent from the one who simply buried his and did nothing with it. I remember being young enough to not really understand but thinking that it was okay to bury it for fear of losing it. I would say this was my first true memory of optimization. My belief became that we were meant to go out and develop what talents God has given us. Of course, along the way there have been many coaches and teachers that emphasized this same idea of applying work ethic in order to become your best. There is also the Theory of Human Motivation from psychologist, Abraham Maslow, known as the “Hierarchy of Needs”. There are eight levels of development where each level must be satisfied before moving to the next. The two top levels have to do with self optimization. The seventh level is self actualization and the eighth is transcendence, where after self actualizing you have the need to help others self actualize. We also have the word from Greek philosophy, “Arete”. This is a word I have mentioned previously which means being your best self from moment to moment. I learned about this from Brian Johnson of Optimize.me. I have become a big fan of Brian and follow his Optimize.me website daily. These are just some of the origins from which I have developed my belief of the importance of optimization.
What I or anyone else considers to be optimization will be based on what they value. Let me use a few examples to illustrate this point. When we first started our Jiujitsu program I made the assumption that everyone had the same goals for training as I did and I quickly learned that was not the case. Therefore I decided to create a handout questioning what the students goals were. I remember one particular response which, at the time, baffled me. One student’s response was that “he did not have any goals in particular and that he was pretty happy with where he was.” Another example comes from Tony Robbins. At one of his trainings he quizzed two people about there goals and what it took to make them happy. The first, was a man who most would have considered to be very successful. He had a successful business and was a millionaire, he was healthy, and had a great family. When asked what it took to make him happy his answer was that he had to make more money, get his body fat from 15% down to 12% etc. The second guy was known at the workshop as the guy with the most energy and when asked what it took to make him happy his answer was simply, “Every day above ground is a good day.” Part of me wants to say that the guy with no goals and the guy who looks at everyday as a good day need to be more motivated to improve themselves but who am I to say. If they are actually happy and are productive members of society then more power to them.The guy who had very defined goals and by most peoples standards was super successful was unhappy. Maybe happiness is as Mo Gawdat puts it in his book ,”Solve for Happy”, simply a combination of your expectations and perceptions. What I consider to be an optimized life is one where we are happy, healthy, and strong. What I am looking for is to help those with similar values and beliefs optimize.
So what is the FITFLO approach to becoming happy, healthy, and strong? To reiterate, happy is an individual thing but to me revolves around finding a balance of mind, body, spirit , and connection. So optimization revolves around those things. To optimize we need to focus on the following five critical areas:
These are many of the same areas that human potential coaches such as Mark Divine, Dave Asprey, and Ben Greenfield emphasize in their programs. We have been providing group challenges in each of these areas this year in order to help you optimize and we will continue to do so. What we are doing next is providing a more individualized approach to this process where we create specific action steps and hold you accountable to their execution. Last year we began working on this more individualized approach but it was more related to the physical area and movement. We are now ready to help you take it to the next level as we move towards Arete and an optimized life.
More details on this program to come this month.
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.