Ep. 31 - Get Leaner, Stronger, & Performer Better w/ Sustainable Habit Changes - with Matt Walrath

Today’s guest, Matt Walrath, is the owner of the nutrition coaching company Beyond Macros, a service that helps people who do CrossFit get leaner, stronger, and perform better. He has helped everyone from athletes preparing for the CrossFit Games to overworked CEOs and startup founders achieve their goals through a unique mix of intelligent training, optimal nutrition, and examining biomarkers to uncover hidden stressors contributing poor health.   We discuss the value of “counting” your macronutrients, how fat is used in the body, the role of fat as an organ (yes, it’s an organ), common fat myths, and foods you might not have realized are good sources of fat.   Counting Macronutrients   Counting macros is a way to:   Control the calories you consume based on your goals. Ensure you are preserving or building muscle mass by eating adequate protein. Ensure proper hormone and nervous system functions by eating adequate fat. Practice fuel training - If you eat the right amount of carbs, you can perform at your best without storing fats.   Fat’s Role in the Body   Plasma membrane structure that protects and regulates your cells. Brain and nervous system tissue. Seriously, your rain is fat- and cholesterol-based. Hormone function - low fat can kill testosterone. The transport of fat-soluble vitamins A, D, E, & K to cells. As an organ, fat stores fuel and insulates temperature regulation.   Consuming Essential Fats   There are essential fats that we have to consume through diet (like there are essential amino acids in certain proteins). These are omega-6 and omega-3 fats, which are polyunsaturated fats.   Although omega-6 fats have received bad press lately, they are essential – but they must be balanced at a 1:1 ratio with omega-3 fats.   Common sources of omega-6 fats:   Meat Vegetable oils Seed oils Nuts and seeds   Good sources of omega-3 fats:   Fish and fish oils Chia seeds   How much fat should a person eat?   This depends on your carbohydrate intake. At Beyond Macros, when they determine their clients’ macronutrient ratios, they start by determining an individual’s protein and carbohydrate needs, then...