The Rebel Podcast

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 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:

Download this Episode MP3.


Do you want more to empower yourself through healthy living? Is your busy lifestyle an obstacle to your health? Join The Rebel Health Coach community for the support and knowledge you need for better performance, better business and a better you!

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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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