(Transcribed by TurboScribe.ai)
Okay, and we're live. Welcome to week one. This is phase one of the metabolic restoration program.
And we have got a lot of ground to cover. So I'm gonna get going in a big way today. I'm gonna cover your checklist for phase one of the metabolic restoration program.
I'm gonna cover a little bit about how to use your goal sheet, how to stay in touch with your motivation, the tenants of the program and how they apply to all of the tasks that you take on in the program. I'm gonna also go over food and the nutrition component, at least the baseline nutrition component, and how that impacts everything else we do from here on out. And then I'm gonna sign or I'm gonna dangle some bonuses in front of you to hopefully motivate you to get these initial tasks complete as quickly as possible.
So to start off, let's just look at the amount of work that we have to do in this initial phase. This is your checklist for the metabolic restoration program. It's gonna be emailed out to you in about one hour.
So Monday, May 20th, the evening of Monday, the May 20th. And it's got modules, it's got resources, it's got tasks for you to accomplish. And these are the large dominoes of the program.
These are the components that if we get right early on, every other task that we do, every tweak and every phase that we go through gets easier and easier and easier. And if we don't establish these habits, these large dominoes in place, then the work that you wanna do to remove stubborn belly fat or to get more energy or to build muscle, it's gonna be so much harder if not impossible. So this is really important.
We must be very, very clear about what we're trying to accomplish because I'm going to reach out to each and every one of you and ask you specifically what your main function or main goal is for this program. And I'm gonna help tie the activities that you need to do that are a priority for your particular goal. I'm gonna tie that your goal to the modules and the actions and the next steps that you're gonna take.
Because I want you to pay close attention to those things that are a high priority for you. And the more actions that you take early on, the more momentum that you're gonna generate, the more motivation that you're going to have to take the next action because you're gonna start feeling good and you're gonna begin to get those benefits that are so, so important. So we'll talk about goals and motivation.
Then we'll do a deep dive in food and how it's going to work for the different phases of the program and what your next steps are and what your tasks are to plan your own nutrition or to create your own nutrition plan. And I've got a bunch of tools, calculators, recipes and things to make it really easy for you to take the next step. So by the end of this first week, you should have an ideal day in the life of your nutrition mapped out.
You should have a meal plan for six or seven days in a row, figured out. And so you should know what to eat when and how you're going to get that. And you should also be pretty clear about how the food that you're eating maps to your particular goals.
Most of you in this program want to lean out. You want to lose fat. You wanna start to cut weight.
You wanna drop that fat that's been bothering you or you've been holding onto for years, maybe even longer. So we wanna tackle this nutrition portion early on and then we're gonna tweak it and dial it in and get ever more specific as we go. So we'll cover nutrition and movement here in the next couple of weeks.
We'll also cover sleep hygiene, how to use your biofeedback sheet. And I've got a lot of other bonus trainings but we've got plenty of work to do. So we're gonna hop right into the nuts and bolts of our program.
And to be clear, you wanna create your goal sheet. You wanna fill out your goal sheet and get really clear on what you're trying to accomplish so that you are connected to all of the actions that we're gonna take later on in the program. A lot of you said, I struggle with motivation whether it's in the training or the nutrition piece.
And most of the time when we struggle with motivation it comes down to not knowing the why. Not knowing the why behind what we're doing. Not knowing your personal why, why this is important to you and not knowing the why, like why this step matters for me in particular.
So I'm gonna do my best to create context and tell you how things work and why we're doing what we're doing in every phase. And I'm leaning on you to get really clear about your personal motivation. And I don't just mean something like, oh, I want to lose five inches off my waist or I wanna fit into my skinny jeans.
I wanna know why that's important to you. Why is it important that your knees don't hurt? Why is it important that you can play with your kids? Why is it important that you can go for hikes or have fun with your friends? Is it, would that make you proud of yourself? Is that in alignment with your values? So I want you to go dig a little bit deeper on these goals and get self-aware so that when you say, I wanna lose weight because I wanna be proud of the person that I see in the mirror so that I can walk into a room with confidence. I can start conversations with people who are powerful and intimidate me.
I can show up as the person I wanna be for my partner, for my spouse or for my team. I want to, what is that going to give you? I wanna know why. What is this, what's so important about your health? You don't have to convince me.
My whole life is about health. Like I'm preaching the gospel. I really, I'm really motivated and I understand the value of it, but I wanna know why specifically for you.
So I'm gonna reach out to you and I want to hear your why and your motivation. Is it pain motivated? Do you wanna get off blood pressure medication? Are you tired of not being able to do fun things? Does it hurt your feelings when you aren't physically able to do bouldering or rock climbing with your family or you go on long bike rides? Is that painful for you? Are you joy seeking? Do you want more of that connection, more of the excitement, more of the inspiration that comes to being able to do physical things? So I want to know your motivation and I wanna know why you specifically want to change your health. Now, in phase one, we're gonna move on to the food piece because I think that is the biggest variable for the outcomes that we're trying to create.
Almost everybody in the program said that somehow they wanna either burn fat, build muscle or both. And you cannot do that without food. So I wanna take a second to get pretty clear on why our eating must change to create the results that we are trying to create.
So your body, your nervous system, your physical, the hardware that you were born with is miraculous bordering on magic. You can create with the, if you have the raw building materials, you can create any substance in your body. You can rematrix brand new bone, you can replicate and extend your telomeres or your DNA.
As long as you have amino acids, you can literally create anything inside of your body. You can heal an organ, you can heal organ tissue. You can almost, like I said, miraculously regenerate as long as you have the proper resources.
And all of those cells, all those tissues are basically amino acids, the building blocks of life. If you remember your biology 101, all of those structures are built from amino acids. Amino acids, when you chain them together, create all the cells in our body.
And a protein, the essential and the non-essential amino acids of protein are those building blocks. So every one of us has a requirement for protein. It's not based on our activity level or based on the intensity of our training.
More, it's based on the size of our body and how much cellular turnover we have. Everything is, our BMR, essentially, is going to dictate our protein demands. And our protein demands are always going to be about 0.7 or 0.8 grams of protein per pound of body weight, all the way up to about one gram of protein per pound of body weight.
And contrary to popular belief, you don't have to be a bodybuilder or an athlete to need to eat these levels of protein because activity level is not the biggest driver for these requirements, the size of your body is. So a question I often get is, well, what if I'm just going for walks? Or what if I'm just hiking? Or what if I'm fairly sedentary? How much protein do I need to eat then? The answer is somewhere between 0.7 and 0.8, all the way up to one gram of protein per pound of body weight. However, the thing that changes is how much energy that you are required to do what you're going to do or to live your life.
So when you're setting your fat requirements for, or your fat and carbohydrate requirements, know that all of those transactions, building all those cellular structures and building even new muscle fibers takes energy. And the bulk of our day-to-day energy comes from the fat in our blood, the fat in our body, or the fat in our diet. So fat is our long-term energy source.
It's very, very dense, meaning one molecule of fat creates 42 ATP or energy molecules. So fat helps us generate all the energy that we need to create all those cells and to power our body's processes. However, it takes a long time for us to convert fat to energy.
So for short-term energy needs, for cognition, for thinking about, when I say cognition, I mean studying hard, thinking hard, making quick decisions, for performance, lifting weights, doing physical activity that powers our muscles, and for regulating our nervous system, we rely on carbohydrates. The carbohydrates are the short-term energy system for the body, and carbohydrates are really, really important for all of us who want to continue to add muscle tone. And as I said earlier, it's very important and very impactful for down-regulating cortisol.
What does that mean? So the carbohydrates and sugars actually signal to the brain and to the body to relax a little bit. So by dulling that stress response, it stimulates a parasympathetic state, which is where we rest, digest, recover, and continue to heal our bodies. So in a perfect world, you would eat a mix of proteins, fats, and carbohydrates for sustenance and for optimal function.
And as I've already said, those ratios are, oh, well, so we'll talk about ratios next, actually, because I don't think I've covered that. But if you wanna figure out exactly how much of you, or how much food you need to eat for your body and your goals, then a simple way to do it is to select your calories based on your body weight. So multiply your body weight by 12, and that will reveal how many total calories you should eat approximately per day.
Then, I'll lower my hand here. All right, well, I'm learning a lot about Zoom. Okay, I'm just gonna be waving to y'all.
Multiply your body weight by 12 to create the number of calories, to identify the number of calories that you should be eating per day. Then multiply your,
(Transcribed by TurboScribe.ai)