Food is natural and nutritious
Fuel is highly concentrated and palpable
Eating Time and place determine what goes where and who does what
You’ll store less fat in a nutritious calorie surplus than a dirty one
Fuel is not bad
Just mostly unnecessary unless you are highly active
We life in an endurance athletes heaven (calorie option wise)
Muscle helps soak up extra fuel (cheat meals)
Your body can much more easily adjust its digestion based needs (on a Whole Foods diet)
It’s difficult to regulate a high fuel diet
FOOD VS FUEL
Steak is usually the best option
Availability is the main limitation however
Don’t be afraid of fatty meat as long as it’s not overly processed
Wild caught salmon or other fish is also top of pyramid (but expensive)
Eggs are the most ethically balanced, Cheapest, and nutritious food available
Not the most desirable tho
Ground beef can carry you thru nearly any of life’s storms haha
Processed snack meats (salami, pepperoni, etc) are calorie hacks
Cheap $ per calorie and decent macros
Cheese is the most hit or miss but almost always with it
Canned meats are last option but still a good one to have
You’ll feel carbs within 3 hours
You won’t feel fats until atleast 4-6hrs
Jerky is a protein hack if you got the cash
PROTEIN SOURCING
Carbs are cheaper and more available than anything else
Processed carbs are actually more easily tolerated than natural carbs
Processed carbs are almost always 5x more concentrated and calorie dense than natural carbs
Fiber is overrated
I said it
If you needed veggies to survive, we’d all be dead by now
Meat combines protein and fat
Veggies combine low carbs with occasional fats
Nuts & milk are the only natural food that contains all 3 macros
High fat diet is superior for general health
High carb diet is superior for performance and hypertrophy focused aesthetics (bodybuilding)
CARBS VS FATS
PARTY FAVORS
Alcohol ruins physical recovery
Delays emotional recovery
But can occasionally aid spiritual recovery
Caffeine is the most wildly consumed drug for a reason
Anything under 1,000mg per day is aight
The strongest pre workouts have around 350-450mgs of caffeine
Coffee caffeine hits harder but fades faster for some reason
Amphetamines will dehydrate you 3x normal rate
Molly will make you wanna spill your guts
Hydrate (salt) before ibuprofen
ENERGY & STRESS
Calories in vs calorie out is like reverse MPG
Or reverse financial management
Stress signaling determines energy flow
Emotional Stress cuts your ability to burn fat
Stress is a signal to “hold on” to energy in case of emergency
The two main every pathways are Aerobic & anaerobic metabolic pathways
ANA: fast & intense
AEO: slow & steady
Carbs are more likely to be stored as body fat because of their reduced usefulness (only good for fast energy)
Fat is easier for your body to store as fat but is less likely as fat is digested slower and can be used for other metabolic processes
Your body can vary greatly with how much energy one you can actually get from fat (adaptation)
Carbs on the other hand are either used to stored.
Muscle is the best reservoir for carbs (type 2)
Your liver can hold thousands of calories on standby in an “in between” spot
This is to allow your body time to breakdown fats
Ready calories = bullets in the clip
Standby calories = the ammo on your belt
Stored calories = the ammo at base
Common signs of stress
Disease of diss- ease