Carrie:About 300 episodes ago, you mentioned that there was such a thing as high fat, low carb SANE and low fat, high carb SANE.
Certainly SANEity out of the box is going to share characteristics with certain lifestyles more than others, but we can absolutely customize it based on our taste preferences.
When it comes to your energy source, where you get your energy from, you can eat a balance of fat and carbohydrate, you can eat mostly fat or you could eat mostly carbohydrate.
For example if you were to just eat the highest quality sources of carbohydrate as defined by SANEity, the forms of carbohydrate you are going to be eating are non-starchy vegetables, trace amounts of carbohydrate in certain nuts and seeds, as well as the carbohydrate found in low-sugar fruit such as berries and citrus. Also, from a scientific perspective the studies that have examined it have shown that individuals who are struggling with their weight or who are struggling with diabetes without question have higher success rates on a lower carbohydrate, higher fat version of SANEity. This week Carrie and I cover wonderful questions about eating too much protein, macronutrient ratios, veganism, and serving sizes. JONATHAN: Welcome to the Smarter Science of Slim, the scientifically proven program where you eat more and exercise less to burn fat and boost health. So fat, protein and carbs are abstractions from food just like calories are an abstraction from food. JONATHAN: Pat, I am going to refer you to Google simply because I cannot do this as much justice as has already been done. CARRIE: The next question we have comes from Debbie Gallo and this kind of just rolls on from what we just talked about.
I think when people do stuff like this, they just go out of their way to provide a forum in which people can get help.
JONATHAN: Robin, excellent question and it also gives me a great opportunity to get you a little bit of context which hopefully you and all the other amazing listeners will appreciate. Of course with fat, please keep in mind that it also has to do with the other things you are eating. In my doctoral studies, my research focused primarily on exercise nutrition; specifically, what to eat before, during and after exercise to optimize performance. They want to you know be able to feel more energy in everyday life and those are the people that we work with, most. Jonathan:John, tell me a bit about your personal story because obviously, and I want to unpack how this, your company has become so delightful and successful without resorting to much of what we see on the internet, in terms of online things but I think inextricably linked to that is who you are as a person and your journey through life up to where you are today. I mean, we have some fits and starts and lots of learning experiences in the business realm of it, but really, what we stayed at the core is just a group of people who are really, really passionate, not only just about fitness but about coaching, about helping people, about figuring out the best ways to help people move towards what they want to move towards. Focus on food — non starchy vegetables first, nutrient-dense protein second, whole food fats third and then low-fructose fruits fourth.


That is going to be a completely different looking plate of food that Jonathan would eat versus what I would eat because my appetite is so much smaller than his. Thank you so much Mel, Peter, Pat, Michelle and Debbie and we will pick up with the dashing Tom Fleming next week.
If you do have questions, of course you can post them in that community, but please, before you do, ask them to Google first. That is an absolutely brilliant, brilliant idea and I can tell you that we are working incredibly hard.
So Laura, to answer your question as specifically as I can, yes there are alternative exercises that can be effective. From everyday people who could be your neighbors, right up to athletes at the highest level of sport. But please, please remember that you can ask questions immediately to Google or to Bing, your search engine of choice and you can get immediate answers to lots and lots of questions already answered online and search engines are great at finding them.
You can get whey protein isolate which, in a little scoop which is about the size of a shot glass, have about 25 grams of pure unadulterated protein. Eating three 30-gram servings of protein per day is a means, an approach, a technique to achieve the end of a lowered set point. Eating more of the foods that provide you what essential for life and the least of foods that are addictive, even toxic, and moving your body and minimizing stress. One of the reasons that I focus on E-centrics is because E-centrics are some of the most customizable and sustainable and lowest impact exercises available to you. You can obviously see one is more towards someone who has arthritis or physical limitations than the other. What I mean is, for example, you can drink too much water but it is very difficult to drink too much water. You could mix a couple of those with some water and in one sitting consume 100 grams of protein pretty easily.
There is no more a right ratio of fat, protein and carbs per meal than there is a right outfit for you to wear. If you have any confusion about your progress when trying to go Sane, I want you to get out a piece of paper and I want you to put that piece of paper somewhere, maybe next to your keys, somewhere you look every day. And remember this week and every week after, eat smarter, exercise smarter and live better. Obviously, to the extent that you can do that, you will be healthier and to the extent that you are not able to do that you will be unhealthy.


Their set point is not changing except, if they go sane and they stop counting calories, they may start eating the appropriate amount of food as dictated by their brain, because your brain is the automatic regulator of calories in and calories out. It happened because you stopped forcibly depriving yourself and fighting against your set point.
That said, if you have any sort of specific condition, getting specific guidance from someone one on one is probably going to be your best bet. You absolutely can, but I think what would be really helpful is for us to think about how easy or how hard it is to eat too much protein. We do know and science has shown us that there are certain things that generally make more people happy than others, for example things that involve your brain, things that you are good at generally give you more enjoyment than things you are bad at. So if we say a serving of nutrient-dense protein is generally the size of your palm, then a six foot six, 320 pound NFL linebacker will clearly have a bigger palm and thus a bigger serving of protein than a 150 pound, 65 year old female who is five six.
So for example, a contestant on a reality television show who needs 2000 calories per day to remain weight-stable but is being forced to eat 1000 calories per day. I can tell you that there is a lot of time, a lot of people and a lot of money being spent working on the next wave of Sanity. They were great questions, but prior to those questions Carrie came in and she was beaming and the reason she was beaming was because again, just like last time when I saw her four weeks ago she just looked like amazing. I want you to put a check mark on that piece of paper every time you complete a day and in that day you consumed approximately ten or more servings of non starchy vegetables, meaning very clearly the number one thing in terms of volume you put into your mouth that day was non starchy vegetables. Your sanity will become so much easier and sustainable the more you put yourself out there.
The research has shown quite clearly that, if you just compare macronutrient to macronutrient, protein is the most satiating. So, if we can serve people and we can help them achieve what, I think they want to achieve from fitness and nutrition, then I feel like the money will always come. Enjoy them and try to make raw vegetables or just non starchy vegetables in general the majority of what you put in your mouth.
I really appreciate it and I send a hug back to you and all the wonderful people that are out there living this lifestyle.



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