Scott discussed a number of topics with us and we did our best to transcribe all of his really important information right here on the blog!
Scott began to participate in natural bodybuilding. Natural meaning, drug free, no supplements, no enhancers. This is where the importance of nutrition and the impact it had on his body became a focus.
Moderation is the key to life. There’s an educational aspect as a company, Custom Fit Meals, is trying to do. Its important that people know what they’re putting into their body, its a single influence on, not just how you look, but how you feel.
95 – 97% of diets fail within a year. The main reason is because people are focusing on the wrong thing. A lot of attention gets placed on calories and while calories are important (calories in vs. calories out) they’re being focused on more at the expense of quality.
If you take a step back and think of it from a logical perspective, it makes sense. Whether its prepackaged frozen foods or lower calorie foods they are nutrient void or we’re getting smaller amounts of processed stuff. Your body isn’t getting the nutrients it needs to thrive that it would get from wholesome food sources and you’re starving and this is not sustainable.
The human body is designed to eat in a certain way. Take a cow. A cow is meant to live out in the wild, pasture, eating grass, same with chickens. Not in a closed, high stressful environment that make a hormonal impact on the animals themselves. They’re being fed an unnatural diet of grains and it doesn’t promote internal health in the animal and its a chain reaction when it gets to us.
Our world revolves around convenience and things we still consider to be healthy, restaurant salads for example, the sources are not fresh and natural. We still do not know whats going into our bodies.
The foundation is always food quality. A lot of things will take care of itself. Your body auto-regulates. Auto-regulation is when you’re giving your body the nutrient dense foods that you need you’re not as prone to binge eat or “mindless eating”
It takes time. It takes at least 21 days to change a habit. If you’re serious about change, you didn’t get to where you are overnight so you can’t expect it to change overnight. You have to give yourself a fighting chance to begin with! A 30 day challenge is a great way to test this! This might be a great time to start the Paleo diet, because it ingrains some important habits that you need for long term sustainability.
Once you start eating high quality foods (organic, cage free, grass-fed, grain free), your body starts to change. It takes time, but suddenly it becomes a lifestyle for you. You will go and eat those lesser quality foods, notice a big difference in how you feel and not even have the desire to want to eat them in the first place.
When do you want to eat a meal that consists of lean proteins, vegetables and healthy fats vs. lean proteins, veggies and complex carbs? Figuring this out allowed Scott to go from 16%/17% body fat to 5%/6% body fat.
To simplify it, he recommends:
Non workout meals should include all three of the following:
Healthy lean protein
Healthy fat (avocado, olive oil, etc.)
Post workout meals should include all three of the following:
Healthy lean protein
Healthy carbs (root vegetables, sweet potato, squash, etc.)
There are three major macro-nutrients the body needs:
Fat, Carbohydrates and Proteins
All three are very important. Scott doesn’t believe in going low fat or low carb for a long period of time.
Omega-3′s: Fish, avocados, grass fed beef, nuts
Saturated aren’t bad but you want to limit them.
Trans Fats are no good for us.
Simple and Complex
Simple: Fruit – recommended around working out
Complex: Starchy carbs – root vegetables, butternut squash, parsnips, sweet potato, brown rice, white rice and regular potatoes are good after a workout
Proteins consist of amino acids which are essential to helping maintain lean muscle mass.
Macro-nutrients and their hormonal effects on humans
Our bodies break the macro-nutrient source down to glucose or blood sugar. Its the basic energy currency for our body. The types that you eat dictate the hormonal response. How quickly your body can break down a carb vs protein.
Out of the 3 macro nutrients, carbohydrates are the body’s preferred source of energy. Its not that carbs are the best for us to eat, its that they are the simplest for our bodies to breakdown and liberate the stored chemical energy in which it can use for fuel and function. Our bodies take the path of least resistance and when the carbs are available the body will default to burning the carbs.
Its also our bodies fuel source during exercise. They are the most efficient fuel source to perform at an optimal level. Fats and proteins aren’t as efficient. During the day when you’re doing lower intensity things, such as sitting or taking a leisure walk, you’re using more fat dependent, oxidative system. Basically how quickly our bodies break down these food sources down dictates how much of an effect they have in terms of blood sugar; how quickly the blood sugar increases and how much blood sugar increases.
As blood sugar circulates through our body we need certain amounts of it because its the only source of energy our brains can function from. In higher doses it comes toxic to the body. So our body releases insulin through the beta cell and the pancreas. The insulin is like the car that takes the kid from house to school. It takes the blood sugar into the liver and muscles cells where it can be used as fuel for energy which is natural and good but overtime if you’re eating a diet that is over processed, high carb based (which carbs tend to elevate the blood sugar levels more than fats and proteins) then you’re on more of a rollercoaster. There’s an up and down effect.
For Example: You have a breakfast of carbs, you get a surge of energy and then quickly you crash and you get moody, hungry because our blood sugar drops very significantly.
The Glycemic Index is a way we rate carbs based on the impact they have on blood sugar levels. The more significant the impact, the higher on the index they are.
Keep carbs to fruits, berries, apples. High glycemic fruits are more tropical fruits.
Scott typically avoids breads whenever possible. The timing, as discussed above, is the most important when eating starchy foods The carb is stored in the liver and muscle cells. The liver stores 60 – 80 grams of carb, the muscles store 300 – 600 grams so anything that you eat beyond that saturation point what happens is it gets stored as fat. If you’re eating a high carb based diet and not working out the initial effect is that you will gain weight. The long term consequence is chronic diseases.
While you’re eating highly processed, carb based and your body has to produce that insulin all the time, the beta cell that releases it can burn out and you can become insulin resistant.
So earn your carbs. When you workout, the carb is the preferred fuel source and our bodies will use that as fuel for activity so you’re depleting those stores. If you eat some good carbs afterwards you’re replenishing to set yourself up for your nextperformance/activity. Its not spilling over into body fat.
Importance of Exercise and Types of Metabolism
Overtime, if you’ve dieted and restricted calories your metabolism is not active and you have hormonal imbalances. What Scott calls metabolic inflexibility. Your body becomes less proficient to switching back and forth from using carbs to using fats and vice versa. It becomes a viscous cycle and you have to take a step back and heal your gut. What typically happens is people try to further increase exercise to burn more calories which puts more of a stress on their body, restrict calorie intake, and so your body says wait a minute, we need to hold on to what we have and its a double whammy. Stress, no nourishment, your body holds on and your body can’t tap into the stored fat and use it efficiently.
When we’re doing lower intensity movements and exercises our bodies shift to the fat metabolism, burning fat and when carb sources are depleted or low the fat is the second fuel source your body goes to.
When you’re doing sets at the gym, during the workout your body is in glycolysis (burning carbs). When your resting between sets, the body shifts to the fat energy system. Those that don’t have healthy metabolisms, still through exercise are able to shift, maybe not that effectively, but it happens. Exercise can help you get your metabolism back on track! Which is why exercise is SO important!
Resistance training is really important for a number of reasons. It is the most immediate way you can help to increase lean muscle mass. In doing that you can increase your resting metabolic rate, you’re body is more efficient, your body is in After Burn Effect – after you do resistance training while you’re using carbs during activity, 24 – 48 hours after you workout your metabolism is elevated and primarily utilizing fats as its fuel system.
Start with something you enjoy! Find what works for you! Because its a lifestyle, it has to work for you and what you love to do.
How to sustain:
Scott says: Your body is a bank. Its transnational deposits when you eat healthy, quality foods, you’re making positive deposits. When you’re crashing calories, eating processed foods, you’re taking withdrawals. When you take all these withdrawals your bank account is in the negative. In the beginning make a lot of positive deposits to get our body in the best position it can be in.
Eat well, stay active, feel great. Our bodies are meant to move. Find something you love to do and you will succeed!
In terms of food, Custom Fit has a saying: If it ran on the land, swam in the sea, flew in the air, grew on a tree, eat it. Its good for you.
If it came out of box, man made highly processed proceed with caution.
You will look at food differently if you make eating healthy a lifestyle and not a diet. Its a way of nourishment for your body, fuel, not based around whats most pleasing to the taste buds. You eat for about 5 to 10 minutes, what matters is how it makes you feel the next 4 hours from that point. How do you feel after?
Its focusing on progress not perfection. A lot of people get paralyzed and its overwhelming. So people don’t do anything. Instead, just taking one step at a time.
Custom Fit Meals
Custom Fit Meals is more than just a meal service. Custom Fit Meals was started with heartbeat and foundation of helping people. They want to make quality nutrition more accessible, more affordable
Once you’ve signed up you can contact them about making a more comprehensive nutrition plan for your goals!
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