It was pretty amazing and actually debuted in the number one slot on iTunes for video podcasts in the alternative health category. 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. 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. 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. JONATHAN: These are the reason in the book I say things like ten servings of non starchy vegetables is we do need a guide.
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.
So in the broadest sense possible, protein, water, fiber and fat all play a role in satiety.
Of course with fat, please keep in mind that it also has to do with the other things you are eating. Specializing in exercise physiology and nutrient biochemistry, I received my PhD at the University of Western Ontario under renowned sport nutrition researcher Dr. He partners with the Nike high performance team, he works with UFC welterweight champion [Georges St. 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. So, I not only had the credentials but a real deep understanding of the body and then I was coaching at the same time because I never wanted to be a professor.
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. We are awesome, SANEity is awesome, the brilliant researchers who made this all possible are awesome, and this is a good show, I think. The other thing I just wanted to throw in, and again from my experience of the past eight weeks that the guidelines that Jonathan has in The Calorie Myth for at least three 30 gram servings of protein a day. I remember when we talked about this in the last show and we got so caught up in our topics. Focus on food — non starchy vegetables first, nutrient-dense protein second, whole food fats third and then low-fructose fruits fourth. The next question comes from Michelle Bishop and Michelle wants to know about measuring raw vegetables. She says that in the Calorie Myth, it says that one cup of veggies is a serving but it also says that eight baby carrots are a serving. 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.


Carrie just recently had been doing a bunch of stuff but she had dramatically reduced the amount of stress in her life, and that in and of itself made a huge, huge difference.
So Laura, to answer your question as specifically as I can, yes there are alternative exercises that can be effective.
I’ve written countless articles for nearly every site or magazine that covers nutrition. From everyday people who could be your neighbors, right up to athletes at the highest level of sport.
At Precision Nutrition, I’ve sought to develop a new kind of research that falls somewhere between heavily-controlled, small-scale laboratory studies typically done at universities, and the loosely-controlled, large-scale epidemiology studies typically funded by groups like the National Institutes of Health.
I’ve spoken at hundreds of academic, exercise and nutrition-related conferences over the years.
I did Pre-med undergraduate degree in Exercise Science, Masters Degree in Nutritional Biochemistry, PhD and I just, throughout the way I was coaching.
From the convenience of our smartphones to the technology in our hospitals, scientific advancement allows us to live better.
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.
So Michelle, again, I understand from personal experience why we are tempted to ask these questions because we have been told to count our whole lives.
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. Neither Carrie nor I actually read through them prior to the shows, not because we are lazy but because we want to make this as real and as open a dialogue as possible, as evidenced by one of our earlier questions was less of a question and more of a like calling BS — or there was a nice one and then there was another one that was a little less nice. 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. I’m an assistant adjunct professor at the University of Texas and a course instructor at Eastern Michigan University. Using our medium-scale method, we rapidly test hypotheses with thousands of real, motivated people, collect and interpret the data online, and turn that data into better coaching methods for our clients. These days, the majority of my athletic time is spent at or preparing for masters-level track and field meets, where I compete as a sprinter. What I mean is, for example, you can drink too much water but it is very difficult to drink too much water.
There is no more a right ratio of fat, protein and carbs per meal than there is a right outfit for you to wear.
So again, serving size is about this versus that, his versus nah nah nah — 21 days, double digit servings of non starchy vegetables, simplify and savor the results.
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.
They need a step by step interactive program rather than putting a 300-page book in front of them.


Fat is absolutely a major player in satiety, but the way satiety is defined in the research community is they look at it calorie for calorie. The program is beloved by our clients and consistently helps people get healthier, stronger and fitter than they ever thought possible. Over the years I’ve taught university courses in Exercise Science, Nutrient Metabolism, Fitness and Wellness, and Exercise Nutrition. For me, I was actually really sickly, I was born really premature, extremely small, really, really sick, ill. 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. So in the morning I have protein with breakfast and in the evening I do, too, but at lunch time I just have a huge salad.
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.
If I do not put fat in my smoothie, I am starving in a short time no matter how much fiber is in the smoothie. 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. If Rich is sleeping two hours a night, then I would say well Rich should probably sleep some more. Their set point is unchanged but they will lose body weight to some point and then it will just stop. 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. Robin thinks it would be fun and give people a chance to practice the same lifestyle and have Q & A with experts on the spot.
Kathy actually demonstrated some variations of our exercises exactly for people with arthritis or physical limitations.
It just means that protein has the greatest affect on satiety and then fiber and water are critical when it comes to the gastrointestinal stretch.



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