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What's going on, everyone? Welcome to another episode of the fit, healthy,

and most of all happy podcasts. I'm a co-coge and host Josh here with his co-host and co-coach

KG and I'm in the house. Today we got six simple nutrition tips that are going to guarantee

results and whether you're advanced, whether you're just starting out, these are six things

you definitely want to pay mind of because they're going to help you accelerate your journey, see better results. And whether you're advanced, whether you're just starting out, these are six things you definitely want to pay mind of because they're going to help you accelerate your journey, see better results. And this is just a great way to live. You know, fitness isn't about short-term results. If it's short-term, it's not going to be sustainable. You're going to get where you're going to want. You're going to fall off. Instead, you want to learn how you can interject health, nutrition, fitness into the rest of your life. And these six tips are going to help you do just that.

What's number one, Kyle? So number one, this one isn't as easy and simple as the other ones, but I do believe it's the most important one, is just simply focusing on calories in versus calories out. How many calories you're burning per day and how many you're taking in. Now, once again, it does get a little bit more complex, mainly because, you know, if you are someone that relies on, let's say an Apple Watch to tell you, hey, you burn this many calories a day and just, you know, you don't track your food and there's a lot of different measuring things that are actually incorrect. For example, if you go to Starbucks and get a 400 calorie sandwich, it could end up being 300. It could be 500. There is margin for error of up to about 25 to 30%. So not to confuse you, but there's a lot of things that could take place. However, I do believe if you do take a lot of different precautions, such as eating at home and where you have more control, usually a banana is going to be a banana.

It's going to be roughly 100 calories depending on the size. If you do use measuring cups, if you happen to use a food scale, these are different ways to help you just get to that next level to know that you're eating the right amount based off of what your goals are, whether it's to lose fat, to build muscle. Your calories have to be in control. And one of the biggest takeaways is just keeping actual accurate data and you'll notice some trends. So for example, if you happen to eat roughly the same amount and you take your weight for an entire week, you can usually see what's going on. If you put into a spreadsheet, you can see, okay, I'm starting to gain weight. I might need to make this small change and decrease my calories a bit or do a little bit of extra cardio and vice versa, right? So one of the biggest things, focus on calories in versus calories out. If there's going to be one thing that you're going to do, this is going to be the biggest thing that's going to get you the long term results of either gaining muscle or losing fat. And that's going to be my biggest takeaway. So that's going to be tip number one today. Yeah, I've made a conscious decision to just track my food. I've been doing now over 10 years,

and I've been really happy I am because awareness is key. There's so many foods that are so fun, so tasty. And it's easy. We're always going to default to giving ourselves the benefits. and be like, oh, I did really good today.

Then you throw it all on a tracker.

You're like, oh, my gosh, look how much more I had.

And it's amazing the statistics how people who don't track their food underestimate how much they eat by way more than people who track it. You know, awareness is key. And when you know what you're having, it's easier to work off of that. So I love this tip because being able to know kind of where you're at, know how much food you can have. I find it's very freeing and goes a long way. And that ties really into number two, which is to learn to be okay with eating some of the same foods. So first and foremost, I love the style of Calshkaos to me and I think it's incredible. And that's that it's been said that we make 200 decisions related to food a day. And by eating the same foods and eating foods that are healthy and having staple foods, we can really minimize that. If you're someone like me and you love food and you get really hangary and you're always wondering where your next meal is, it can kind of stress you out. And you can always be thinking your head, what am I going to eat? What should I have with this? Is this going to be enough food for me? Et cetera, et cetera. And this can really be daunting. It can consume a lot of your time and your thought.

And similar to just laying your clothes out the night before, it's so freeing to know, okay, this is what I'm having for lunch. Great example of this. Right now we're traveling. We're in Florida, which is absolutely awesome. We've had Chipotle now over 20 days. I find Chipotle is just so easy. It's's by the gym i'm getting a good density of calories i'm having some more calories right now so i don't mind having 1300 good

quality calories getting some veggies in getting double chicken doing all these good things and having

this static lunch i also enjoy my static breakfast i'll change up a few things but i have no problem having Greek yogurt. I'll try a different granola from day to day. And then usually I'll pick a unique fruit for that morning to make it kind of exciting and nice. But you can see I'm already getting a good jump at my protein. I know what I'm having. I don't have to think about what I'm eating. It's not taking a ton of my food. My food prep time is extremely minimal, especially if you're a busy person. If you can learn to eat out and eat out intelligently, it can be a benefit for you because for me to try and prep everything I'm getting in my Chipotle bowl would take way too much time for me. And I like that I can get this right after my workout. Motivates me to get in there, to crush it, to really get after it and then have it as well. So prepping your foods, having staple foods goes a long way.

Where people go wrong and where it's tough is food is exciting. And with things like DoorDash and all these other apps, it's so tempting to say, ooh, what can I get? And you have thousands of options. It's almost overwhelming. And one's super sugary, one's super high fat. One's really sugary and fatty and salty. And it's like, oh my gosh, it's almost overwhelming. And one's super sugary, one's super high fat.

One's really sugary and fatty and salty. And it's like, oh my gosh, it's so tough. But it is important to remember that like we're not like dogs. You know, we don't need treats all the time. Instead, we should be saying, hey, is the food I'm having good quality? Is it fueling me up? Is it making me feel good? not making me feel lethargic? Is it helping me work towards my goals for covering and just being optimal? And if so, that's great. And then the odd time, for me, even by me having a good, healthy breakfast and lunch, I have no problem getting a really fun dinner and really utilize an 80-20 rule where 80% is a really good quality food, and then having 20% of something a little bit more fun

or like a Greek yogurt, ice cream bar, something like that. And once again, when you can kind of make

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