Tyler Goodman

PYY Hormone plays a significant role in controlling hunger/appetite. Multiple studies have demonstrated high protein diets being most effective for decreasing appetite and improving body composition.

In addition to protein being the most satiating of the 3 macronutrients (carbs, fats, proteins), quality protein sources also happen to be some of the most micronutrient dense foods you can find.

As a general rule of thumb I recommend most individuals consume 0.7-1.0 grams of protein per lb of ideal body weight.

Let me know if you have any questions!

St George Marathon 2022 🤘🏼

“If you want to be where you’ve never been, then you need to do what you’ve never done.”

Achieving health, performance, or body composition goals that you’ve never reached before require that you are more consistent with nutrition, training and/or recovery then you ever have been in the past.

It might mean that you need to prioritize your sleep more on the weekends.

It might mean that you need to have consistent protein intake more dialed in.

It might mean that you need to be more on top of tracking volume/intensity of your workouts rather than just going to the gym.

Whatever it is, it will almost always require being more thoughtful, disciplined, and CONSISTENT then you have been in the past.

Not all protein sources are created equal. Inadequate daily protein intake can make or break your health and/or fitness goals.

Here are a few details on aspects of a quality protein:

1. Bioavailability. You are what you eat AND ABSORB. The more bioavailable a certain food is, the more nutrients your body will be able to absorb from it.
2. Contains All Essential Amino Acids. There are 9 “essential” amino acids that MUST be consumed through food. Higher quality proteins contain all 9. Getting enough leucine in particular is critical to trigger protein synthesis. Individuals can combine foods with different amino acid profiles in order to get all 9 EAAs, BUT it can be a hassle and many incomplete proteins are also less bioavailable.
3. Preferably a Whole Food Source. As a general rule of thumb, most whole food protein sources will be MUCH more satiating, in addition to being much more MICRONUTRIENT DENSE compared to processed food, thus decreasing risk for nutrient deficiencies and handling hunger/cravings.

Protein sources that fit in every one of these categories: Beef, Salmon, Chicken, Turkey, Eggs, Pork, Greek Yogurt, Cottage Cheese.

Let me know if you have any questions! Some other great resources especially when it comes to the topic of protein are and

This is a popular study that came out in 2021 which did a fantastic job of helping to rid the world of one of the MOST COMMON EXCUSES when it comes to individuals getting out of shape. Many individuals have the belief that once they enter their mid 20s, 30s, 40s, their metabolism begins to slow.

In reality, for most people metabolism doesn’t just magically slow down as much as they begin to move less, eat more, neglect sleep, and increase the amount of chronic stress in their lives.

Avoid trying to give yourself excuses for why you’re not where you want to be and start finding solutions.

Let me know if you have any questions!

PMCID: PMC8370708

Little week of sand and sunshine before gettin back to work 🤘🏼😎

Staying on top of fitness during vacation:
#1 Protein still needs to be a priority with every meal.
#2 If no gym is available then at least get some sort of quality movement in every day(beach run, walk, dips/chins on the beach, surfing, etc).
#3 Have plenty of snacks available that will help maintain progress(boiled eggs, protein bars, jerky, fresh fruit, etc).

This specific study included 3,600 participants, and it was found that individuals with the most muscle mass (relative to height) had SIGNIFICANTLY reduced total mortality.

Here are a few reasons why muscle mass is beneficial for health/longevity:

#1 Muscle is our PRIMARY site for glucose disposal which is key for blood glucose regulation/avoiding insulin resistance.

#2 Muscle mass is a KEY predictor of falls/fractures as we age. Sarcopenia (age related loss of muscle) is a MAJOR cause of decreased functionality and quality of life as we age.

#3 Muscle is extremely metabolically active. Skeletal muscle mass can have a HUGE impact on increasing resting metabolic rate particularly after resistance training, making it a huge tool when it comes to improving body composition/looking sexier;)

As a society “We aren’t over fat. We’re under muscled.” -

I almost always recommend individuals perform some kind of resistance training (bodybuilding, CrossFit, powerlifting, etc.) AT LEAST 2-3 times per week.

Today marks the end of a little 30 day nutrition challenge I did with . I challenged them to follow a eliminate some of the most common inflammatory food triggers such as Grains/Gluten, Dairy, Soy, Artificial Sweeteners
Seed Oils, Added Sugar, etc (similar to a protocol).

While this sort of protocol has MANY potential benefits especially for individuals experiencing chronic health issues/autoimmunity, it is NOT necessary for everyone in order to be healthy.

These are a few of the overarching principals & takeaways from the challenge:
- Reducing processed food/Eating “Real” food should be the primary goal for most individuals wanting to be healthier.
- Eating “real” food along with prioritizing protein will do MUCH more to help individuals feel SATIATED while ALSO helping them to improve health/body composition.
- Often times the focus doesn’t need to be to eat less food, as much as eat MORE QUALITY food that will serve you better.

Increasing higher quality foods, prioritizing quality protein, and decreasing processed foods are the TOP 3 things I’d say I focus on with most individuals. And while it’s definitely not always necessary to perform a full elimination diet, it IS NECESSARY to stop doing what you’ve always done and find a sustainable way to improving eating habits.

Let me know if you have any questions!

PSA:

There are MUCH better options for reducing muscle soreness than just taking a pain killer.

You WANT an acute inflammatory response after working out in order to adapt and improve.

*If you can’t function without painkillers you probably did too much.

Unnatural Stimulus = Unatural Response These human innovations are designed to get us to over consume them. Carefully moderating triggers and removing them from your environment can go a long way to help improve behavior and in turn improving quality of life.

Despite the fact that sugar intake has gone down in recent years, obesity rates are STILL RISING. Many individuals demonize sugar, blaming it for the obesity epidemic. This concept is explained very well in The Hungry Brain by Dr. Stephan Guyenet.

The truth is that it is NOT JUST sugar. The hyper-palatable combination of sugar and fat (ice-cream, cookies, chocolate, pizza, french fries, donuts, etc) and other combinations of highly processed foods are the foods that reinforce behavior the most. Highly processed foods stimulate strong dopamine release in the brain which in turn will drive you to seek out and consume those foods more. Throughout history our brains have evolved to seek out foods that are the most calorie dense in order to survive. We are now in a time when food scarcity is not something most individuals in the US. We are in an environment with an OVERABUNDANCE of hyper processed and extremely calorie dense foods, but we still have brains that have evolved to survive in a food scarce environment.

Similar to many addictive drugs, food does not become addictive until it has been processed, refined, and concentrated. Virtually everyone's health will be much better off by prioritizing real unprocessed foods.

In addition to Dr. Guyenet, individuals such as all do a great job at laying out these concepts and just as importantly lay out useful strategies that can be used to improve eating habits/behavior.

Let me know if you have any questions!

Sleep is absolutely CRITICAL for virtually ANY health/fitness goals someone might have. Sleep has a significant impact on hormone levels, stress, insulin sensitivity, muscle retention, hunger, not to mention how critical it is for mental health/performance.

Keep in mind there is a big difference between getting a good night's sleep vs being unconscious for 8 hours. Sleep QUALITY in addition to QUANTITY are both important variables.

Here are a few simple sleep tips:
* Get 7 to 9hrs of sleep per night.
* Have consistent sleep/wake times.
* Lower temperatures promote deeper sleep(67-69 F).
* Expose yourself to light immediately upon waking.
* Minimize if not eliminate screens/other bright lights before bed.
* Many individuals benefit from a quality magnesium supplement before bed.
* Blackout your bedroom.

“If you wake up at 4am to do cardio after getting only 5 hours of sleep, you’re stepping over hundred-dollar bills to pick up nickels.” -

 Let me know if you have any questions!