Di: 0:00

So the second question that I loved, loved I am trying to build muscle and lose fat at the same time. What's the optimal macro split for achieving this goal, and are there any specific foods or supplements that I should focus on? That is the holy grail of fitness. This is the podcast that helps you weed through the social media noise and bullshit so you can finally get healthy and stay healthy for good. No fads, no quick fixes, just straight talk and real world strategies. Let's cut through the crap and get you the results you deserve. It's time to crush those goals, but hold up. Remember this is for your ears only. It's not a replacement for professional medical advice. Use your head, stay safe and always consult your doctor when needed. All right, let's get to it, hi hi. So welcome back to Bodyholic with Dee.

Di: 1:05

Today we're going to dive into the world of macros and we're going to get into some cutting edge research and get ready to basically shatter some lingering misconceptions that, of course, drive me crazy. We are really not just about scratching the surface today. We're going to go a little bit deeper. We're going to explore the latest findings on protein, carbs and fats and how they impact your body composition, your body's performance and your overall health. So this is definitely an exciting episode because I'm really addressing a lot of questions and concerns that come my way regularly, and first things first is let's define our terms. So macros, or macronutrients, are the nutritional powerhouses that provide your body with energy and the building blocks for growth and for repair. We're going to break down each macro one by one. Okay, the first thing is protein. This is the muscle building maestro. A 2018 study in the journal of international society of sports nutrition, and many other studies, found that protein intake is crucial for increasing muscle mass and muscle strength, especially when combining it with resistance training. Okay, so I know for many of you, this isn't really surprising, but the truth is that it is important to know that. What science backs this up? And I want you to think of lean meats, fish, eggs, plant-based sources like lentils and tofu, but those have to be combined with complex carbs. Let's get into carbs, then, so your body's primary energy source.

Di: 3:09

A 2014 review in nutrition reviews highlighted the importance of carbohydrates for fueling physical activity and for maintaining cognitive function. Okay, for maintaining cognitive function. Okay, so we want to choose complex carbs like whole grains, fruits and vegetables for sustained energy. We also don't want to forget the fiber. And finally, fats, which, of course, you know we're we're in the end of 2024. Please don't let the name fool you. Healthy fats and I've talked about this are essential for hormone production and cell function and nutrient absorption. There's a 2017 study in Circulated. It linked higher intake of monounsaturated and polyunsaturated fats to a reduced risk of heart disease. So I want you to think of avocado and nuts and seeds and olive oil. They are all your friends.

Di: 4:10

Okay, now I just want to touch on a couple of different diets that manipulate the macros in order to really achieve specific goals. It's kind of like um, you know, you can always choose your own nutritional adventure, but I want you to know about it. We're not going to go too deep, but I want it out there. So there's the low carb diets like keto. Okay, that drastically reduces carbohydrate intake, which forces the body to burn fat for fuel. Okay, that's not the body's preference. It can be a super effective way to lose weight and boost energy, but it can be super tough to stick with long-term. A 2013 meta-analysis in the British Journal of Nutrition showed that low-carb diets can be effective for short-term weight loss, but their long-term sustainability and potential impact on metabolic health are let's put it this way still being investigated. Okay, yeah, I've got a lot of questions around that and and the research is definitely pointing to those questions and going too low carb can really deplete your glycogen stores, which are super crucial for energy during intense workouts, so you might experience things like fatigue and brain fog and even muscle cramps. That totally freaks me out. So if you're going low carb, please make sure you're listening to your body and really adjust your intake as needed. Okay, don't stick with it. No matter what, your body's always telling you something.

Di: 6:07

Then there's the high protein diet Perfect for muscle building, boosting metabolism and keeping those hunger pangs at bay. There's a 2015 study in the American Journal of Clinical Nutrition that found that higher protein intake can help regulate appetite and improve body composition, but going overboard on protein can put a strain on your kidneys. So balance is key. All right, we love protein, but balance is key. So a little tip, I think would be just spread your protein intake throughout the day in order to maximize muscle protein synthesis. So, in other words, 20 to 30 grams of protein per meal. Okay, we can put it differently, but definitely not all at once. Okay, you don't. We can put it differently, but definitely not all at once. Okay, you don't, do not go overboard.

Di: 7:08

Then there's the balanced macros approach, and this is really all about finding that sweet spot that works for your body and works for your goals, and it's. You could probably change it throughout your life, and regularly, maybe even and it's not about deprivation or restriction. It's really about nourishing your body with the right balance, balancing the nutrients to really feel your absolute best. So there was a 2020 review in advances in nutrition that emphasized the importance of personalized nutrition, taking it into account factors like activity level, health conditions, dietary preferences which I think is super cool, because we don't want to eat things that we hate and uh. But really the bottom line is there is no one size fits all approach to macros. That really is the bottom line. It's about experimenting, listening to your body and finding what makes you feel best. All right, there are so many approaches that people just stick to and take, even if it's not aligned with their bodies.

Di: 8:23

Okay, and if you're feeling overwhelmed with what I just said and the different approaches, because I also only touched on the tip of the iceberg, there is the Bodyholic Macro Calculator. The idea is really just to simplify the process. You head over to bodyholicfit, you input your information and then, boom, you receive a personalized macro breakdown based on your unique needs and goals. It's kind of like having a science-backed nutrition plan at your fingertips. But you know, let me just give you a disclaimer If you want to really go deep, you go to a clinical dietician, of course, okay. So it's more like a starting point, maybe to reduce the overwhelm.

Di: 9:08

Now, I want us to, and you know I want this. I want us to get into the myths and misconceptions. So there are some pesky annoying macro myths that don't seem to die. They're, they're still here, they're still going, and why are they not dying? So let's get into it. Um, some of you have already heard me talk about it, some of you have heard me rant about it, and I'm going to do it again. Okay, it's definitely worth it.

Di: 9:39

So carbs are the enemy. That is myth number one. Oh, carbs, how you have been demonized. But the truth is, carbohydrates are your body's primary energy source. You can check out a 2014 review in nutrition reviews that talk about how, uh, the the carbs are so vital in fueling physical activity and supporting brain function. I mentioned it earlier. It's about choosing the right kind of carbs complex carbs like whole grains, like fruits, like veggies talked about that because the idea is that it provides you with sustained energy and essential nutrients.

Di: 10:30

Um, let's get into another myth that, really, I you know, drives me crazy Eating fat makes you fat. This one is a classic. I can't believe. I'm still talking about it, and we already talked about the 2017 study in circulation that links the monounsaturated fats and polyunsaturated fats to reduce risk of heart disease. Okay, so just I'm reiterating remember the avocados and the nuts and the olive oil all that important for your body, for your brain, for your hormonal function.

Di: 11:19

Now there's another myth. That's all about tracking macros perfectly in order to perfect your body's composition and strength. Listen, the truth is that obsessing over every single gram is overboard. There also was a 2021 study in the journal of Academy of Nutrition and Dietetics and they found that flexible dieting, which allows for wiggle room in the macro targets, can be just as effective as rigid, tight tracking for achieving weight loss and improving body composition. Okay, like it really. We are so, so organic, we are so ever changing. It really is not like this. Right, I'm, I'm, I'm making a sign with my hands Like it's. It's not square. Making a sign with my hands like it's not square.

Di: 12:23

Another myth is macros are for athletes, and that's totally not true. If you have a human body, if you want to lose weight, gain muscle or just get into your overall health and really improve it, understanding macros can absolutely help you make informed food choices and help you achieve your goals, whether it is going on stage or not. There was a 2020 review in advances in nutrition that talked about uh and I mentioned this already the personal, the importance of personalized nutrition and every individual and their backgrounds and their lifestyles, and every individual and their backgrounds and their lifestyles. So macros are for everyone, unless you do not have a human body, and then you know that's a whole other thing. Don't let misinformation derail your journey. Okay, that is why we're here. We are about fueling your body, fueling your mind with facts, giving your body the nutrients it needs and, and you know, achieving your goals. That's what we are about.

Di: 13:22

And uh, um Marie, I'm remembering Marie Curie, the uh, the female scientist, uh, said nothing in life is to be feared. Said nothing in life is to be feared, it is only to be understood. Now is the time to understand more so that we may fear less. All right, let's apply that to nutrition. Okay, let's do that. Um, uh, people are super freaked out over macros and and just the approach to. You know, lifestyle changes in nutrition. Just just become informed about it.

Di: 14:06

So, um, I hopped on Instagram and I said I want to hear your questions, your macro questions, and I got a few questions, but I got two that I loved, loved, loved, and here they are, so let's tackle them. I also did a little bit of research before we hopped on to record. And question number one is I am following a low carb diet but I'm feeling really tired and sluggish, especially during my workouts. Should I increase my carb intake or are there other ways to boost my energy levels? And that is a great question. I really appreciate it. Um, and it is a common experience for many people who start a low carb diet. I also touched on that earlier.

Di: 15:03

So, low carb diets can be effective for weight loss and, uh and we touched on that it uh, in fact, drastically reducing your carb intake can really really lead to major fatigue over a period of time and especially during your intense workouts, you'll see a huge difference in your performance. So, for whatever reason you're doing this, maybe you can and, of course, check with your dietician and your physician, but maybe check if you can slightly increase your intake. You might not need to go full on carb loading, okay that's. But even maybe a small, the tiniest little increase into your daily carb allowance can really make a huge difference. So check in with your healthcare professionals. But that might be the way to go. And, of course, you know, I would recommend focusing on uh carbs like sweet potato, brown rice and quinoa, to make sure that you're getting, you know, complex, healthy, healthy uh nutrients in and also make sure that you're eating enough.

Di: 16:14

Sometimes fatigue can actually just be a sign that you're simply not consuming enough calories. So when you are in a calorie deficit, your body has less energy to work with. Okay, that's just, that's just how it is. Um, so see if maybe you need to prioritize also sleep Uh, that's another option. Or maybe stress management Fatigue can totally be caused by lack of sleep and chronic stress and the combination is just like overwhelming. Only, if possible, try to get 79 hours of quality sleep per night. Try, you know, I can barely do that. So I'm speaking from experience when I say just try, barely do that. So I'm speaking from experience when I say just try, um, or maybe get stress reducing activities into your daily routine, like meditation. And then there's also this and again you've got to talk to your healthcare providers. But think about maybe checking into nutrient deficiency could be low on iron, you could be low on vitamin B12. So definitely talk to your doctor and get those levels checked out. All right, you can tackle this from all kinds of directions.

Di: 17:29

So the second question that I loved, loved I am trying to build muscle and lose fat at the same time. What's the optimal macro split for achieving this goal, and are there any specific foods or supplements that I should focus on? That is the holy grail of fitness Building muscle and losing fat simultaneously. How could I not take that question? Uh, it's definitely possible. Definitely it is possible.

Di: 18:08

But I'm going to be honest with you. It does take a strategic approach to your nutrition. I'm going to give you a little bit of a breakdown, but again, I'm going to suggest that you personalize this. Go talk to a clinical dietitian perhaps. Uh, but technically we would aim for a deficit of calories of like 250 to 500 calories per day. This will help you lose fat while still providing enough energy for muscle growth. Of course, I'm not telling you how many calories to eat per day. That's where you have to really go, uh, with you, your body, your needs. I'm also going to say to prioritize protein, because it's so crucial for your muscle building and repairing your muscle tissue, and ideally we would aim for about 1.6 to 2.2, per kilogram of body weight per day.

Di: 19:02

Okay, and then this might surprise you, but don't neglect your carbs, because they're fueling your workouts. They are. You've got to replenish your glycogen stores. Of course. I'm going to repeat again focus on your complex carbs whole grains, fruits, vegetables and fats. It really is just, you've got to get all your macros in because of the hormonal production and because of the overall health. So, like I said before, the olive oil, the nuts, the avocados, okay, you really don't want to neglect any of the three macros.

Di: 19:45

In my opinion, you can consider some supplements like creatine or caffeine. Definitely, talk to your clinical dietician. Uh, you could. Um, also really important. I can't, I can't. You've got to lift heavy. You've got to focus on building muscle. Um, you can really get into compound exercises for that, uh, which basically means you know working must multiple joints in an exercise, multiple muscle groups, and really it is.

Di: 20:22

It is very challenging to lose weight, build muscle at the same time, but it absolutely is an achievable goal. But it does require consistency, it requires patience and strategy. So it's nutrition and training together Definitely. You know I'm giving you such an overall answer. You want to go deeper into this? Now I want to just focus on protein for a moment after resistance training, because after resistance training, because protein does is so important. It basically helps with the muscle synthesis and repair and the growth, and sometimes it's it's actually really overlooked.

Di: 21:12

And there are studies that show that consuming 20 grams of protein immediately after the resistance exercise increased muscle protein synthesis by 50% compared to a control group that did not consume protein. That's pretty intense. I've got everything linked on the bottom. And then another study that was published in the journal of international society in uh, sports nutrition, um, we, I already touched on this, I already dropped this Um, they found that increasing the protein intake to 1.6 grams per kilogram of body weight per day resulted in greater muscle hypertrophy and strength gain strength gains than a lower protein intake of 0.8 grams per kilogram per day in resistance trained individuals. Okay, so the higher the protein, the closer it is to 1.6. Okay, the better. A meta-analysis published in the British Journal of Sports Medicine analyzed 49 different randomized control trials and they found that protein supplementation significantly increased muscle size and muscle strength. So there you go. All right, I've linked it all. You can check it out, you can read it. Just you know, understand the importance of this.

Di: 22:46

And it is important to also understand that, yes, protein is crucial for muscle mass strength gains, but consuming carbs and fats for overall health and performance is essential. And, additionally, individual protein needs vary. Okay, it depends on your age, on your sex, on your body composition and, of course, your physical activity level. To optimize muscle growth and repair, you want to consume protein rich foods or or supplements. If you need a supplement soon after resistance training, you want to aim for a daily protein intake of between 1.6 to 2.2 grams per kilogram of body weight per day.

Di: 23:35

Okay, that's really the bottom line. We went through all the macro. They're all important. Um, and that's it. That's what I have for you for today. Bodyholics, don't forget to check out the macro calculator on our website, bodyholicfit, and keep those brains of yours, those smart, wonderful, beautiful brains of yours and those beautiful, strong, amazing, functioning bodies of yours, fueled with power and knowledge, and I cannot wait to see you next time, after you have subscribed and rated Bodyholic with D5 stars. All right, I'll see you soon, hey. Thanks so much for tuning in and if this hit home, please share it with your crew. Likes, comments, shares. Show your loved ones you care.