Coach Ted talks about normalizing your body’s expectation of the nutrients you supply to maximize the use of slow- and fast-burning fuels.
Maximizing Your Metabolism
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Maximizing Your Metabolism
Season 6/Episode 37
January 16, 2023
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EPISODE TRANSCRIPT
EPISODE TRANSCRIPT
This is the Ted O'Neill program. There's so much information in science and philosophy, physical training, performance optimization, nutrition, human experience with Ted O'Neill and Jon Leon Guerrero.
0:23 Ted
Protein is going to sit in a fairly finite space. There's only so much you're going to be able to utilize. So, when we're thinking in terms of how to create an optimal plan, we know that that window for protein is going to be relatively small, which means that we have to be ultra-selective on how and where and why we include fats and carbohydrates. (Okay) So, at the beginning level, I like to nail down what I call a static macronutrient ratio. So, for someone like me, as you just described, when you first started this process, there wasn't a measure of intention, and your numbers were all over the place. So, what a static macronutrient profile is, is each meal, you would eat the same number of grams of proteins, carbs and fats. (Yeah) And for those who are highly experienced listening to this, you start crying about that and saying I'm wrong. Keep in mind when we're talking about, we're talking about when someone is not currently doing that, and they don't have specificity. In fact, a lot of people who have a lot of experience either got there by good fortune or they're still missing a huge potential by not initially creating a static macronutrient profile to see how to create specificity in the body going forward.
1:44 Jon
Well, I think it's worth saying that first of all, I'd lost a massive amount of body fat and a massive amount of weight (right) and the dietary change that you made was to put me on a macronutrient ratio of 40-40-20. 40 grams of carbs, 40 grams of protein, 20 grams of fat.
2:03 Ted
So, what's your fat percentage?
2:05 Jon
That would make my fat percentage 20%
2:08 Ted
No. Over 30% (Oh), in fact, in that scenario, your fat percentage is by category the highest number of calories from any of your macros.
2:19 Ted
(Oh yeah) fat is nine calories per gram (per gram). So you're just moving that needle over a third. So your initial plan at 40 grams protein, 40 grams, carbs, 20 grams fat, which can be a great starting point for someone who's very active. (Yeah) Is what Dan does. Shane, who was a great revolutionary thinker in terms of training and biochemistry in the late 80s. I have to give credit where credit's due, he labeled that as ISO caloric. Meaning that essentially even parts proteins, carbs and fats and in my experience in working with literally 1000s of people that can be a tremendous methodology or a great static macronutrient ratio to follow (Yeah) for a variety of reasons. One, you have your protein at a level that's essentially maxed out for most people, when you're doing really rigorous training at the level you're doing because you're doing a very high intensity level of conditioning. You're also training very hard with weights. So, this isn't…
3:25 Jon
You started that really fast.
3:27 Ted
Right. So yeah, we needed to have that. The carbs or the level where it's balanced with the protein to stabilize blood sugar and then fat being your predominant macro nutrient. Good. People will say, Well, why would that be? Well, let's think about this for a second. First off, how do we store fat? We store fat in any environment of surplus, whether it's any of the macronutrients are in surplus, we accelerate fat storage, if your predominant fuel sources come from, will say if a percentage of your carbs and protein are too high in relation to protein, so your blood sugar levels would be unstable. You have two competing fuel sources, a fast burning and a slow burning fuel, which is going to lead to a utilization of one and a lot of storage of the other. So, for you, having that protein to carb balance pretty evenly levels out your blood sugar. So, it creates a frequency so to speak. That should be right down the middle in terms of blood sugar stabilization. In other words, your blood sugar is not going too high, and it's not going too low.
4:39 Jon
Thus stabilizing, or training my metabolism to behave as if it doesn't have to make any drastic moves.
4:46 Ted
You're creating the biochemical blueprint for your body to follow. So, fat then sits in that scenario, right in about a third of your calorie.
4:56 Jon
I see. right. Because in terms of grams ingested, it's 40-40-20. It would seem like 20% but the caloric density of fat, (yes) it's higher.
5:08 Ted
Yeah, so fat is a slower burning fuel twice as dense as carbohydrates.
5:13 Jon
So, in the, in my case, 40-40-20 whatever your macronutrient ratios are, there's a purpose for stabilizing your blood sheets, to allow your metabolism the opportunity to work from a stable environment.
5:27 Ted
When your body knows, whatever your interval is one and a half to two and a half hours, whatever whatever it is, that was assigned in our particular protocol. When your body knows, intervallic ally, when to expect nutrients. And then when those nutrients come in, it's the same macronutrient ratio every time. You now have something that your body can attenuate to. So we're not in over storage mode. We're not in this place of cravings. So we get that blood sugar level almost flatlined right down the middle. (Yeah) Which allows our trading and our energetic output to be one of the key things on how we create variation in the body.
6:11 Jon
So, your training has a greater influence on your actual body composition (right) because of your stabilization.
6:19 Ted
Yeah, we create instability, it would be like, let's say you're trying to learn a very complex subject in school, maybe you're decided, at this point in your life, you're going to take up physics, (okay) Let's just, let's (it could happen), It could absolutely happen. That'd be a fun thing to think about you doing? (Sure) Now think about your current life. You're married, you have adult children, you have work, you have training, you have all this stuff that would make that a potentially more challenging endeavor than someone who's not paying a mortgage and doing all these other things. If someone has a greater level of stability to focus their energy toward an outcome then their outcome becomes a little bit more simplified in the body. So, that's part of the intention of this is in that case of creating a static ratio, we can identify and initially we're essentially using our system of best practices to make an assumption based on your history and what would be the ratio but we're not creating a system where the body needs to store any excess because there's not going to be any a 40-40-20 meals like 580 calories. So, it's not a huge meal. But you're repeating it frequently.
0:23 Ted
Protein is going to sit in a fairly finite space. There's only so much you're going to be able to utilize. So, when we're thinking in terms of how to create an optimal plan, we know that that window for protein is going to be relatively small, which means that we have to be ultra-selective on how and where and why we include fats and carbohydrates. (Okay) So, at the beginning level, I like to nail down what I call a static macronutrient ratio. So, for someone like me, as you just described, when you first started this process, there wasn't a measure of intention, and your numbers were all over the place. So, what a static macronutrient profile is, is each meal, you would eat the same number of grams of proteins, carbs and fats. (Yeah) And for those who are highly experienced listening to this, you start crying about that and saying I'm wrong. Keep in mind when we're talking about, we're talking about when someone is not currently doing that, and they don't have specificity. In fact, a lot of people who have a lot of experience either got there by good fortune or they're still missing a huge potential by not initially creating a static macronutrient profile to see how to create specificity in the body going forward.
1:44 Jon
Well, I think it's worth saying that first of all, I'd lost a massive amount of body fat and a massive amount of weight (right) and the dietary change that you made was to put me on a macronutrient ratio of 40-40-20. 40 grams of carbs, 40 grams of protein, 20 grams of fat.
2:03 Ted
So, what's your fat percentage?
2:05 Jon
That would make my fat percentage 20%
2:08 Ted
No. Over 30% (Oh), in fact, in that scenario, your fat percentage is by category the highest number of calories from any of your macros.
2:19 Ted
(Oh yeah) fat is nine calories per gram (per gram). So you're just moving that needle over a third. So your initial plan at 40 grams protein, 40 grams, carbs, 20 grams fat, which can be a great starting point for someone who's very active. (Yeah) Is what Dan does. Shane, who was a great revolutionary thinker in terms of training and biochemistry in the late 80s. I have to give credit where credit's due, he labeled that as ISO caloric. Meaning that essentially even parts proteins, carbs and fats and in my experience in working with literally 1000s of people that can be a tremendous methodology or a great static macronutrient ratio to follow (Yeah) for a variety of reasons. One, you have your protein at a level that's essentially maxed out for most people, when you're doing really rigorous training at the level you're doing because you're doing a very high intensity level of conditioning. You're also training very hard with weights. So, this isn't…
3:25 Jon
You started that really fast.
3:27 Ted
Right. So yeah, we needed to have that. The carbs or the level where it's balanced with the protein to stabilize blood sugar and then fat being your predominant macro nutrient. Good. People will say, Well, why would that be? Well, let's think about this for a second. First off, how do we store fat? We store fat in any environment of surplus, whether it's any of the macronutrients are in surplus, we accelerate fat storage, if your predominant fuel sources come from, will say if a percentage of your carbs and protein are too high in relation to protein, so your blood sugar levels would be unstable. You have two competing fuel sources, a fast burning and a slow burning fuel, which is going to lead to a utilization of one and a lot of storage of the other. So, for you, having that protein to carb balance pretty evenly levels out your blood sugar. So, it creates a frequency so to speak. That should be right down the middle in terms of blood sugar stabilization. In other words, your blood sugar is not going too high, and it's not going too low.
4:39 Jon
Thus stabilizing, or training my metabolism to behave as if it doesn't have to make any drastic moves.
4:46 Ted
You're creating the biochemical blueprint for your body to follow. So, fat then sits in that scenario, right in about a third of your calorie.
4:56 Jon
I see. right. Because in terms of grams ingested, it's 40-40-20. It would seem like 20% but the caloric density of fat, (yes) it's higher.
5:08 Ted
Yeah, so fat is a slower burning fuel twice as dense as carbohydrates.
5:13 Jon
So, in the, in my case, 40-40-20 whatever your macronutrient ratios are, there's a purpose for stabilizing your blood sheets, to allow your metabolism the opportunity to work from a stable environment.
5:27 Ted
When your body knows, whatever your interval is one and a half to two and a half hours, whatever whatever it is, that was assigned in our particular protocol. When your body knows, intervallic ally, when to expect nutrients. And then when those nutrients come in, it's the same macronutrient ratio every time. You now have something that your body can attenuate to. So we're not in over storage mode. We're not in this place of cravings. So we get that blood sugar level almost flatlined right down the middle. (Yeah) Which allows our trading and our energetic output to be one of the key things on how we create variation in the body.
6:11 Jon
So, your training has a greater influence on your actual body composition (right) because of your stabilization.
6:19 Ted
Yeah, we create instability, it would be like, let's say you're trying to learn a very complex subject in school, maybe you're decided, at this point in your life, you're going to take up physics, (okay) Let's just, let's (it could happen), It could absolutely happen. That'd be a fun thing to think about you doing? (Sure) Now think about your current life. You're married, you have adult children, you have work, you have training, you have all this stuff that would make that a potentially more challenging endeavor than someone who's not paying a mortgage and doing all these other things. If someone has a greater level of stability to focus their energy toward an outcome then their outcome becomes a little bit more simplified in the body. So, that's part of the intention of this is in that case of creating a static ratio, we can identify and initially we're essentially using our system of best practices to make an assumption based on your history and what would be the ratio but we're not creating a system where the body needs to store any excess because there's not going to be any a 40-40-20 meals like 580 calories. So, it's not a huge meal. But you're repeating it frequently.
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