Fats Fats are our final macronutrient focus. Remember as you design your optimal plan, the most important part is that you actually enjoy it. As we find your optimal fat level for your nutrition plan, remember that for fats, unlike carbs and protein, 1 gram = 9 calories. So, it is critical that you are precise in your measuring when consuming fats. As a general rule for finding your optimal fat levels, unlike carbohydrates, there is a minimum level that you'll want to hit. For most people on this, I recommend getting at least bodyweight x 0.3 for your daily gram goal. This means for a 200-pound person, you're aiming for 200 x 0.3 = 60 grams or 540 calories from fat on the lowest end. Having this as your baseline number will make sure that you're taking care of your basic needs from fat (cell signaling, cognitive function, energy, fatigue, libido, skin/hair health, etc) If you notice any of these chronically suffering, make sure you go back and look at your fat intake. If you are below the recommended baseline 0.3 x bodyweight goal for a considerable time or if your body fat dips too low, particularly if you are on a long-term calorie deficit, you may start suffering any to all of these side effects. Easy Fats List Higher Fat Meats (Beef, Salmon, Poultry Thighs, Bacon - anything over 10% fat should be considered a part of your fats) Dairy (Whole Milk, Full Fat Yogurts, Cheese) Egg Yolks Avocado Nuts/Seeds (Almonds, Cashews, Peanuts, Sunflower Seeds) Other (Butter, Coconut Oil, Olive Oil) Remember even if something is considered to be "healthy" it does not necessarily mean that it is going to keep you in your calorie limit. Fats are a more dense calorie source than protein and carbs, so keep an eye on your nutrition fact labels. When eating out, assume that anything cooked will always be higher in fat and calories than if you were to make it yourself. “Because fats are higher in calories, be sure to choose your sources wisely.” Action Items Call to Action

Remember that no matter what you want to do for your workout plan, the fact that you enjoy it is the most meaningful for longevity purposes. From my background in CrossFit, I can remember the ideology that if you wanted to lose weight/bodyfat that: You needed cardio OR you needed to be pouring sweat Or you needed to be rolling on the floor from exhaustion at the end of your workout The reality in this is whatever workout you are choosing, if you are working out for 30-60 minutes, the difference in your calories burned is at max 200-300. The shorter the duration of your workout the smaller the difference. So even if you're pouring sweat, rolling on the floor from exhaustion a very intense CrossFit, HIIT, functional athlete style workout is not actually burning that many more calories than if you were to do accessory work. The lesson is it is a lot more effective to consume less calories than it is to burn them. If your goal is to lose weight and keep it off, pick a workout routine that keeps you consistent. If you absolutely hate cardio/endurance style workouts, while they do have a lot of health benefits, they are not essential for maintaining body composition. Do you FEEL like you need to sweat, be exhausted, doing cardio to optimize a lower bodyweight?

Something I want to talk about as I’m moving into a new chapter in my life is how I conduct my energy into my business, and defining the difference to my busy-ness. I don’t think I’m alone in this, so let me know if it resonates to you. My validation of self worth for so long has been attached to how busy I am. It is such a common theme in our culture to give “too busy” or “I wish, too busy” to any opportunity for fun or self improvement. Everyone pretty much accepts that quickly as a valid reason for not making an effort to exist outside of the normal schedule. And if we do have time, instead of enjoying it, we look to stay occupied with something else. I’d love to discuss this more. Give me a vote if it hit home.