Lecture Notes: Session Two

Introduction

• Session focused on covering 10 specific topics.
• Engaged audience participation by asking attendees to share their weekly wins.
• Emphasis on positive reinforcement and awareness of good choices.

Student Wins and Achievements

• Examples of Wins Shared by Students:
  • Resisting unhealthy food temptations (e.g., no ice cream at social events).
  • Completion of personal challenges (e.g., three-day water fast).
  • Progress in personal goals (e.g., weight loss, increased physical activity).
  • Positive lifestyle changes (e.g., awareness of choices, emotional eating control).
  • Achievements in physical training and diet adherence (e.g., sticking to carnivore diet, strength training).

Tracking Progress and Tools

• Use of Spreadsheets for Tracking:
  • Spreadsheets to track weight, caloric intake, macros, and physical activity.
  • Advantages of monitoring changes and evaluating performance over time.

Main Topics Discussed

1. Importance of Recognizing Non-Scale Victories

• Focus on personal progress and awareness rather than just scale numbers.

2. Nutrient Deficiencies Impact on Weight Loss

• Micronutrient deficiencies (e.g., Vitamin D) can hinder fat loss.
• Importance of addressing deficiencies for optimal physiological function.

3. Resources for Nutrients

• Sun exposure and dietary intake (e.g., sardines for Vitamin D).
• Nutritionist advice on varied carnivore diets for better nutrient intake.

4. Eating and Metabolism

• Eating more can help with metabolism if under-eating.
• Protein intake recommendations based on ideal body weight (1g protein per pound of body weight).

5. Activity and Caloric Burn

• Increasing background activity (e.g., walking while working) can aid in weight loss.
• Walking as a beneficial activity for metabolic health and fat burning.

6. Personal Stories and Experiences

• Personal anecdotes and success stories shared to motivate peers.

7. Tracking Tools and Techniques

• How to use apps and tools (e.g., Carb Manager) to track food and caloric intake.
• Balancing macronutrients for effective weight management.

8. Reverse Dieting Strategy

• Slowly increasing caloric intake to reset metabolism.
• Strategy for those previously on very low-calorie diets.

9. Protein Consumption Guidelines

• Ensuring adequate protein in meals to promote muscle synthesis.
• Suggested ways to incorporate protein effectively in meals.

Homework Assignments

1. Keep doing the work and stay committed to personal goals.
2. Fill out the TDEE (Total Daily Energy Expenditure) and read the 10 tips for those tracking.
3. Focus on tracking overall calories and ensuring fat intake is between 60-80% if using a tracking app.

Conclusion

• Emphasis on individual progress and dedication.
• Encouragement to maintain efforts and keep track of personal achievements.

These notes summarize the key points and discussions from the session, providing insights into diet, exercise, and the importance of maintaining a balanced approach to health and nutrition.