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 macros is a way to:
Fat’s Role in the Body
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:
Good sources of omega-3 fats:
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 work backwards from total energy intake to determine how much fat that person should be consuming.
You can calculate your own Macros using the Calorie & Macros Counting Worksheet they have created: beyondmacros.com/how-to-count-macros
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Disclaimer: The activities and research discussed in these podcasts are suggestions only and are only advised to be undertaken following prior consultation with a health or medical professional. Fitness training, nutrition, and other physical pursuits should be tailored to the individual based upon an assessment of their personal needs.
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