Coach B. Pitt’s Foundational Nutrition Principles

Nutrition is a highly debated & controversial (not to mention, touchy) subject in our world today, but these principles are irrefutable & following them can be LIFE CHANGING.

Principle #1: Weight change comes down to 1 KEY equation.

The energy balance equation, is also known as calories in vs. calories out (CICO), & it looks like this:

(Energy In) - (Energy Out) = Changes in body stores.

In other words:

• If you take in more energy (calories) than you burn, you GAIN weight.

• If you take in less energy than you burn, you LOSE weight.

• If you take in the same energy as you burn, you MAINTAIN.

Energy balance comes from the first law of thermodynamics: Energy can not be created or destroyed, only transferred from one state to another.

Humans do not create energy from nothing, we convert energy from calories (or food). Any excess energy we take in is either stored (as fat) or your body naturally increases “energy out” by turning up your metabolism.

To reduce calories in:

• Consume more fiber rich veggies to reduce the # of calories your body absorbs

• Consume more protein to reduce appetite & overall energy intake

• Eat more slowly so you can tune into hunger cues & fullness signals

• Use hand portions or a scale to guide how much you eat

• Get enough sleep to reduce hunger & sweet cravings

To increase calories out:

• Add in cardio

• Add in strength training to build muscle & boost overall metabolism

• Increase daily activity by parking further away, taking the stairs, ect.

• Boost protein intake to increase TEF

• Practice self care to reduce stress & improve sleep - important a healthy metabolism

Principle #2: Protein is the most important macronutrient.

Protein is the most important macronutrient to hit daily because of 2 main reasons.

It helps you eat less without feeling so hungry.

• Protein takes longer for the body to break down than fat or carbs.

• Protein stimulates the release of satiety hormones in the gut.

• So when you eat protein, typically you naturally eat less.

Protein makes building & maintaining muscle easier.

• Without adequate protein our bodies cannot function properly. Protein helps to produce important enzymes, hormones, neurotransmitters, & antibodies. So when we do not eat enough protein, our bodies take it from our muscles resulting in muscle loss.

• On the other hand, a higher protein diet seems to increase muscle protein synthesis, which should lead to increased muscle gains for people who are resistance training & consuming the proper amount of calories.

Principle #3: As food processing increases, nutrient density decreases.

Minimally processed whole foods contain a vast array of vitamins, minerals, phytonutrients (plant), & zoonutrients (animal).

The greater the degree of processing, the higher the likelihood that a food:

• Has lost nutritional value, such as fiber, essential fatty acids, vitamins, minerals, & phytonutrients/zoonutrients.

• Has gained additives, preservatives, fillers, sugars, sodium, unhealthy fasts, &/or refined starch.

This is very easy to see when you compare specific whole foods to their more highly processed equivalents, such as:

• Fast food burger with fries

Roughly 918 calories/1012 mg sodium, LESS protein, fiber, iron, vitamins A & C)

COMPARED TO

• Steak tenderloin, baked potato, & a side of steamed broccoli

Roughly 575 calories/108 mg sodium, MORE protein, fiber, iron & vitamins

A diet rich in minimally processed whole foods can lead to lower health & mental health risks. These foods are also rich in fiber & protein - 2 nutrients that help increase satiety, & also tend to have fewer calories than highly processed foods. (Both of these traits help us control our weight).

Rather than separating foods into “whole” & “not whole” categories, imagine a scale. As food becomes more processed & refined, it loses more of its nutritional power or value. Another way to look at it is, the further a food is away from its “natural” state, the more refined & processed it will be, leaving it less nutritious.

Principle #4: Fruits & vegetables reduce disease & may also help with weight loss.

Fruits & veggies are loaded with antioxidants, vitamins, minerals, fiber, & phytonutrients.

Consuming more fruits & veggies can help prevent a wide variety of health problems, neurodegenerative disease, cancer & cancer related deaths.

When it comes to cognitive performance, food beats supplements. Once nutrients are isolated & made into capsule form they often lose some of their “power”.

Having a diet rich in produce can help you more easily control your weight, thanks to fiber & water content, which helps fill you up on less calories. TAKEWAYS:

• Ensure you are eating the adequate amount of calories to support your body & your goals

• Ensure you are getting in protein from whole foods, supplement when needed, but makes sure protein is a priority

• Focus on food QUALITY - I cannot stress this enough!

• Make sure to haev fruits & veggies daily or supplement accordingly