Tyler Minton Nutrition

10/19/2026

The first time I had Gavin Corbe on Truth Serum Podcast with Tyler Minton he spoke about a possible future at ADCC as a bridge he’d cross when he got to it.

Well, it came and he crossed it.

If you’re a BJJ athlete of any level this entire episode is a gold mind of mindset and to date, one of my favorite episodes recorded.
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10/15/2026

The “3,500 calories = 1 pound” rule is one of those nutrition ideas that’s useful right up until we pretend it’s perfectly precise.

A pound of body fat stores roughly 3,500 calories of energy, but a 3,500-calorie deficit does not guarantee exactly one pound of scale loss.

Your body weight is influenced by fat, glycogen, water, lean tissue, digestion, sodium, and changing energy expenditure as you lose weight.

So use the math to estimate.

Use the trend to make decisions.

That’s the difference between understanding energy balance and trying to force the human body into a spreadsheet.
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10/14/2026

This is a meal I eat almost every single day.

Ground Venison. Rice. Mixed Veggies. Fruit.

Boring? Yep. That’s the point.

We tend to think a sustainable diet needs recipes that “fit your macros”, variety, meal-prep inspiration, and ways to fast food favorites at home.

But there’s actually something to be said for eating boring food.

Researchers looking at more than 2,200 people in the National Weight Control Registry (people who had lost an average of about 71 pounds and maintained at least a 30-pound loss for an average of 6 years) found that successful weight-loss maintainers ate a relatively limited variety of foods.

More recent research has pointed in the same direction. In a 12-week study, people whose diets included more repetition lost an average of 5.9% of their body weight compared with 4.3% among those eating more varied diets. It was observational, so we can’t say repetition caused the difference, but the association makes sense.

Fewer decisions becomes fewer opportunities to accidentally turn a 600-calorie lunch into a 1,000-calorie lunch.

You know the portions.
You know the calories.
You know the macros.
You know how it makes you feel.
You know it works.

There’s obviously value in getting nutritional variety across your overall diet, particularly from fruits, vegetables, and other nutrient-dense foods.

But every meal doesn’t need to entertain you. It doesn’t need to feed your soul, blow your mind, or be IG worthy inspo.

I eat plenty of great food. I go to restaurants. I travel. I enjoy meals with my family.

That makes having a handful of boring, predictable meals like this even more useful.

Novelty is great for experiences.

Routine is great for outcomes.

Habits create outcomes.
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10/13/2026

10/12/2026

Fat loss gets easier when your habits stop fighting your goal.

Delete the food apps.
Stop the random eating.
Slow your meals down.

None of these are complicated.

That’s the point.

The more of your environment and routine you can set up in advance, the less you have to rely on willpower in the moment.

Habits create outcomes.
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10/09/2026

There’s a lot more to Gavin Corbe than just being one of the best grapplers in the world.

This ADCC recap episode of Truth Serum Podcast with Tyler Minton was such a good conversation.

Comment PODCAST and I’ll send you the full episode straight to your inbox.
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10/07/2026

Thirty minutes into the ADCC final, Gavin Corbe was running on nothing. Watching the clip back, he says his eyes looked like he was in REM sleep.

The only thing keeping him in the match was his brother Deandre Corbe and Greg Souders yelling from the corner, like someone mashing a button on a controller until it finally went through. He’d already decided the match was ending in that overtime, one way or another.

He came out the other side with silver and a new limit. As he jokes, he unlocked his third lung. Anything under 30 minutes is easy now.

Gavin and I break down the whole run: getting in through trials, cutting from 162 to 145 in under three weeks, why he attacks the legs in sub only, and the pacing mistake he’ll only make once. They also get into toughness being relative to what you’ve already survived, why combat sports expose a kind of hunger and fatigue most athletes never feel, and why he’s not chasing a strength program anytime soon.

Plus Black Box Grappling Club , coaching alongside DeAndre, the falling out that made them closer, and a weight cut story from a Polish sauna house that has to be heard to be believed.

He closes on something more athletes need to hear: grappling is what he does, not who he is.

Reply PODCAST and I’ll send you the link.
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10/05/2026

Most people think about sleep in terms of hours.

But your body also cares about timing.

If your bedtime and wake time move all over the place, especially between weekdays and weekends, you’re giving your circadian rhythm a constantly moving target.

Sleep consistency is worth paying attention to.

Before you buy another recovery tool, look at the basics:

-Are you sleeping enough?
-And are you sleeping on a schedule your body can actually predict?

Simple usually works better than complicated.
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10/02/2026

Extreme diets can work.

But usually, the magic isn’t in the extreme part.

Go carnivore and suddenly you’ve eliminated alcohol, fast food, desserts, and most ultra-processed foods. You’re eating more protein. You’re cooking more meals at home. You’re paying attention to what you eat. Maybe you’re exercising more too.

Of course you might lose weight and feel better.

The problem is assuming the most restrictive part of the diet deserves the credit.

Most successful diets are just the same fundamentals packaged with different rules.

And the more extreme those rules are, the harder they usually are to live with long enough for the results to last.

Before looking for a more extreme diet, get really good at the boring stuff.
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10/01/2026

You may not need a sleep supplement to improve your sleep environment.

Sometimes you just need to stop sleeping in a sauna.

Your body naturally tries to lose heat as you move toward sleep. A cooler room can make that process easier and may help reduce sleep disruption.

There’s no magic thermostat number for everyone.

Start by dropping it a few degrees and pay attention to how you sleep.

Simple experiment. Very little downside.
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