In this episode, Andrea, Eric, and Brad discuss how they have learned to eat in a healthy balanced way after years of restricted, and at points absurd, dietary behaviors.
The coaches start the episode by describing their relationship with food pre-bodybuilding. They discuss how they viewed food during this time and how they made decisions on what to eat. After this, the coaches discuss when and how they started manipulating their diet to support their bodybuilding goals. Finally, the coaches talk about where they are now in regard to how they monitor and alter their food intake.
During the episode, the coaches talk about internal vs. external cues, rigid vs. flexible dietary restraint, the value of learning to listen to your hunger and satiety signals, and much more.
Timestamps
1:27- The coaches’ relationship with food pre-bodybuilding
19:04- When and how the coaches started manipulating their diet to support their bodybuilding goals
47:14- How the coaches monitor and alter their food intake now
1:12:12- Internal vs. External cues
1:27:23- Why Eric has been talking about the importance of learning to listen to your hunger and satiety signals so much lately
Selected Links From This Episode
The Recovery Diet for Physique Athletes by Team 3DMJ- https://www.youtube.com/watch?v=vDKhDjuPfbU
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All the information 3DMJ provides has been so helpful on my own fitness journey from morbidly obese to hopefully one day being fit. I just wonder if you would suggest that someone who has been overweight most of their life track macros for a period of time to learn to listen to their body’s signals since they have’t ‘heard’ them before ?
First, thank you for listening and commenting and so glad to hear you’re embarking on such an important journey, we wish you the best!!
As far as tracking, I do think it would be valuable for you to perhaps spend a month tracking and weighing your food and looking at nutrition labels for the educational aspect of understanding portion sizes more quantitatively, BUT, like you pointed out, if you have been disconnected from the feelings and sensations of hunger/fullness, and you have a history of eating for non hunger/fullness reasons (like most of us!) then I would really encourage you to ALSO track things more subjective, like why you ate, how you felt before, during and after, what environments or situations precede or influence your eating, and then also rate your hunger/fullness on a day to day or even meal to meal basis. This will help generate awareness and a better connection with your body.
Hope this helps and good luck!