¶ Nutrition and Fitness Updates and Tips
all right having major microphone issues . Hopefully this works . But apparently my setup doesn't want to record audio . So we are going to attempt to do this again and with that give me a short one today , not going to bore you guys too long , because the bulk of the context content for everybody is in written form via blog on our website .
So a little bit of education . This week I am revisiting old friend book called Outlived by Peter Attia . I was harping on it a lot a little over a year ago , telling everybody about it , trying to get everybody to read it . A lot of people did read it . Time to harp on it again .
If you have not read it or at least listened to the audiobook , I would highly recommend you do so .
Not even joking , if you are breathing , currently actively alive , I suggest at least listening to this audiobook If you care about your long-term health , quality of life as you age and understand the principles that matter and the things you have to do now to optimize your health and long-term health span . It's laid out beautifully In this book .
You're going to learn so much good stuff and it's just massive amounts of really good information . Again , the book is called Outlive by Dr Peter Attia . Again , the book is called Outlive by Dr Peter Attia . I summarize some principles and some key points that I find valuable in a blog post . So go to the newsletter , go to our website , click on the blog .
You can read it there . I won't bore you guys with it , but it's good stuff and if you truly care about your long-term health , at least do a favor , get the audiobook , listen to it . Such good stuff in there , right . Next thing Metcon for Hope is November 16th . It's free to sign up . It's free to participate .
So you guys now let us know that you're interested in doing these kinds of things and the community's interested in doing these kind of things across the board , across all of Reno , carson City , tahoe , maybe California , and sign up , because people not signing up tells me there's no interest , which tells me we should direct our energy into some other kind of
fundraising efforts . Maybe we do a potluck or something , but in the past people have seemed to enjoy getting together with friends , competing , doing hard things and raising awareness and funds for a great cause . So if you are interested , link and information is in the newsletter . It's November 16th . It's partner comp . It's one day only .
No , it's not going to be two days , three days . It's a simple , one day only partner comp . Yeah , so the newsletter also . We have solidified Toilet paper situation . We are going to have good quality products and that has all been solved Burning through some older stuff , some samples that we had , but we have got that solved .
So if you guys out there were super concerned about that situation , just know it has been solved . Schedule mornings are pretty dialed in right now .
As far as both gyms morning schedules , we are implementing a few changes in the afternoon at South sitting now , with the coaches , jacob and Jason , discussing this afternoons and having split schedules and juggling some life situations . It makes more sense and it always has . This is way we always try to do it to where coaches aren't having massive split schedules .
So we're gonna going to simplify that . Jason is going to coach the afternoons , my brother , jacob , is going to coach the middays going forward and this change will probably be implemented in the next week or so . It just makes more sense from a coaching longevity standpoint to where their blocks of coaching are in blocks versus spread out throughout the day .
So my initial focus with all this was getting the mornings dialed because we had a lot of moving parts between both gyms . We got that dialed , so we're dialing in a couple more things . Yeah , you know what party people ? I think that's it One little piece , one little tip I want to leave y'all with .
If you don't know how much protein you are consuming , how much you need and how much you are actively consuming , if you don't know the answer to that , we need to help you find out . Okay , so there's homework . One know how much protein you need . Simple Best way to do it get an in-body scan . Get a current in-body scan .
You need to figure out your optimal ideal body weight for health . All right , we figure out that and it's simple . We eat one gram of protein per pound of ideal body weight . All right , my ideal body weight is 195 , 200 pounds , so I roughly eat 200 grams of protein body weight .
My ideal body weight is 195-200 pounds , so I roughly eat 200 grams of protein per day . I make changes to my diet . I measure out how much protein I'm consuming . Protein is the building blocks of your skeletal muscle system . Building muscle is the most metabolically demanding thing you can have in period . More muscle you have , the healthier gonna be .
I'm not talking about turning into some , you know , crazy bodybuilding Goliath kind of deal . I'm talking about just having quality , healthy , functioning muscle mass . That's gonna help you fend off metabolic disease , manage your body weight , maintain good balance , coordination , stability , prevent osteoporosis . So many good things come from building muscle .
To build muscle , we need protein , and the number of folks that I've had conversations with that have no clue how much protein they're consuming per day . But they work out every day , train every day , but they don't know how much protein they're getting .
You're leaving a lot of opportunity to build valuable muscle on the table by not ingesting enough protein and not having enough protein . I am a big fan of animal protein , but if you are not , I'm happy to have the conversation and help guide you in the directions and the things you need to do to get enough high-quality , complete protein in your diet .
All right , I mostly do it with ground beef . Various plants , vegetables , lentils are one that I get plant-based protein from . I eat eggs every day , plain yogurt , greek yogurt almost every day . I drink 2% milk almost every day . I eat usually some fish every week , not every day .
I have two scoops of protein powder every single day and across all that , I'm getting close to or around 200 grams of protein on average every single day . My protein shakes , for instance , alone have over 40 grams of protein in it
¶ Protein Intake Focus for October
. You need it , and if there is just one little tidbit , I want you all to start focusing on getting in body scan if you don't have one , and let's dial in your protein intake over the next month . All right . If you need help with it , reach out to me . Any of the other coaches . We can help with this .
All right , but let's make that a goal by the end of October . Every person that works out at Double Edge Fitness knows how much protein they're consuming and how much protein they need . Fair Right , you guys . That's all I got . Sub 10 minutes .
Love you guys , and I really hope that this mic situation worked so I don't have to throw a temper tantrum and redo this video again . All right , see you guys out the gym . Love you , have a good rest of your Sunday .