In today's episode, we walk you through exactly how we created our new macro calculator. We go deep into the research and data we used to come up with the calculation. Also, we go into the exact step by step equation that the app uses to calculate the macros. Like literally each single equation that goes into getting that end number! Download the new app here! Find Your Macros App 

Today's episode was my interview on the Work For Change Podcast hosted by my good friend John (ObeseToBeast)! Such a value packed interview that I know will give you guys a TON of value! Work For Change Podcast: https://podcasts.apple.com/us/podcast/work-for-change-podcast/id1441471489 https://www.instagram.com/obese_to_beast/ https://www.instagram.com/jeanglaude/ https://www.instagram.com/theflexibledietinglifestyle/ Show Notes/All Resources from Episode: ...

In today's episode, we cover the 10 steps to achieving your best night sleep every single night! We go into great detail on each of the 10 steps. 1.) Building Your Sleep Sanctuary 2.) How The Morning Routine Affects Your Sleep 3.) Caffeine Intake 4.) Working Out 5.) Food Choices 6.) Water Intake 7.) Blu Blocking Glasses 8.) Technology 2-3 Hours Before Bed 9.) Pre Bed Ritual 10.) Supplements Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible...

I'm not going to give this one away in the show notes. I need you to listen to this episode all the way through. It's a powerful one that is something we can all do more of that can lead to a MASSIVE positive change in your results. I mean losing 85% of your muscle. Who wants to do that! Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting...

In today's podcast, we will walk you step by step on how to build the perfect training program for you! This is the second half of the previous episode we did on the science behind what a great training program needs. So if you missed that episode, I HIGHLY recommend you check it out!   Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting...

In today's episode, we dive into every facet of what a great training program should take into account.   Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.com  Miguel’s coaching -...

In today's Podcast, we talk about Dairy and what the research really says about it's affect on your health and body composition.   Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/  The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com  Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website -...

In today’s episode, we are continuing the discussion on Counter Diets. How in our nutritional world, counter diet’s are super popular because it makes an easy distinction between each diet. Makes the rules very simple and leave very little to now overlap. Creates a war between the two diets. In today’s podcast we go deep into three very popular counter diets: IIFYM vs Clean Eating (1:00) No Carbs After 6 vs Carb Backloading (10:30) Low Fat vs Low Carb (16:40)   Check out Part 1 for: ...

In today’s episode, we’re talking about Counter Diets. How in our nutritional world, counter diet’s are super popular because it makes an easy distinction between each diet. Makes the rules very simple and leave very little to now overlap. Creates a war between the two diets.   In today’s podcast we go deep into two very popular counter diets: Vegan vs. Carnivore (2:30) Intermittent Fasting vs 6-8 Meals Per Day (13:33)   Check out Part 2 of this episode for: IIFYM vs Clean Eating No...

In today’s episode, we’re talking about placebo. The word originally comes from one that means “I shall please” (1:49). However, fast forward to today, it’s an intervention that has no true physiological effect but has such an effect on your psychology. Back in 2004, a study was done with two groups of people with advanced Parkinson's disease, which Miguel makes sure to discuss in more depth (4:23).  Moving forward, let’s go into the topic of supplements and placebo (8:15). More than 95% of...

In today’s episode, we’re talking about reverse dieting. Reverse dieting is the process we go through to reverse the effects of our diet, which is going to look different for different people (3:01). One of the reasons we go through a reverse diet is because at the end of a dieting phase, our actual metabolic rate is lower than our predicted metabolic rate (3:20). Therefore, we want to slowly add calories back in so our body realizes that it doesn’t need to be as conservative as it was...

In today’s episode, we’re going to talk about “diet breaks.” Diet breaks are a short period away from your diet and usually lasts for about 1-2 weeks (1:43). The goal is to eat at maintenance for that duration of time to not only give your body permission to recover, but to also feel safe. While trying to understand what made a person quit their diet, researchers discovered that those going through a dieting phase were better at adhering to their diet when given a diet break (2:10). Per the...

In today’s episode, we’re going to take you through our top macro friendly food options, tips, and tricks. Before we begin, we define the term “macro friendly” (0:30) as those foods that give you a lot of volume and doesn’t take up a lot of your macros. It’s important to keep in mind though that this word is relative to each individual. If you’re familiar with me, you know where I stand in this space. However, Miguel is the opposite of a foodie. He uses food volume in a dieting phase to fill...

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In today’s episode, we’re going to walk you through how to build your own calorie cycling plan. First and foremost, you’ll want to look at your week as a whole (0:39). Most people are typically busier during the week with more free time during the weekend. Once you know that, the next step is to figure out your weekly total. To do that, multiply each macro goal for the day by 7. Now that...

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In today’s episode, we dive into calorie cycling. To start things off, we explain that your diet is not ruined after indulging in one high calorie day (1:45). Our body notices trends, recognizes feedback, and is always working to get back to an equilibrium state. So if you’re in “flow” during the week doing what you love, it’s okay to eat lower calorie on those days and a little more on the...

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In today’s episode, we discuss the debate between “macro friendly” foods and the “real thing.” Once you align yourself to one viewpoint, not only do you see every other perspective as wrong but you’re also not willing to listen to what the other side has to say. After being on and experiencing both sides (3:20) though, I’ve come to realize that the magic is in the middle (5:55). What it...

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we pick back up where we left with improving your relationship with food. If you can get happier in other aspects of your life, you won’t feel like you have to try and find an escape (0:29). Also, if you can get out of a stressful situation, whatever it may be, the chances of you grabbing food X are less than if you were highly stressed. However, if you are going through...

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In today’s episode, we’re talking about concrete ways to improve your relationship with food. Miguel starts things off by explaining where he came from and how he views food (2:45). After we hear from Miguel, we explain how coming from a place of restriction, whether that be from food choices and/or calories, gives your body a response of “I want more food/calories,” which then leads to a...

In today’s episode, we’re talking about my nutritional journey. Miguel kicks things off by asking me what led me to start caring about food and nutrition (5:02). Although I was extremely active - surfing during the day and playing basketball all night, I didn’t know what a vegetable was. Instead of thinking about what I was eating, I ate whatever I wanted until 20 years old. That was until I suffered from a career ending injury and, after speaking with my mentor, realized things needed to be...

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ Zach’s Instagram - https://www.instagram.com/theflexibledietinglifestyle/ The Flexible Dieting Lifestyle website - https://www.flexibledietinglifestyle.com Miguel’s Instagram - https://www.instagram.com/mblacutt/ Miguel’s website - https://miguelblacutt.comMiguel’s coaching - http://revivestronger.com/online-coaching/

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In today’s episode, we’re talking all about meal plans. To kick things off, Miguel explains the research behind meal plans (1:35). There are two main types of meal plans. On one hand, you have a rigid dietary restraint and that’s the idea that you have a meal plan where you’re either “on” or “off” with no in between. On the other, there’s a flexible dietary restraint. This is where you...

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In today’s episode, we’re talking about artificial sweeteners, what we actually know, and giving you an unbiased opinion to what they actually are. We start off by explaining what artificial sweeteners, also referred to as non-nutritive sweeteners, are (1:21) and what the biggest advantage to consuming them is (2:43). Keeping everything we’ve talked about thus far in mind, it’s important to...

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we discuss the ever-so popular debate of your calories vs. your hormones. To start things off, we talk about what is actually happening (2:01). In one corner, you have calories in vs. calories out and in the other corner, you have the hormone model. The hormone model, which is also known as the carb model, says that you get a spike in insulin when you eat carbs. However,...

Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we talk about metabolism and why yours isn’t broken. Before we start, we define what metabolism is (1:30). And once you have a better understanding, from a scientific perspective, we dive into detail of what your metabolic rate is made of up (1:58). First, we have your basal metabolic rate, which is the energy you need to stay alive. For example, the energy you’re going to...

Links: Show Notes/All Resources from Episode: https://www.flexibledietinglifestyle.com/podcast-show-notes/ In this episode, we talk about how to smash weight and fat loss plateaus. To begin, we define what a plateau is (1:24) and explain what happens when you first start losing weight (2:22). You’ll learn more about this in the episode itself but at the beginning, your first initial drop can be pretty significant due to losing water weight. However, after that, you’ll see more consistent...