The TRUTH About All Those “Eat Whatever You Want and Lose Weight” People

It’s true! You CAN eat pizza and lose weight. You CAN eat Big Mac’s and lose weight!

This is something that I see ads for, marketing for, and friends sharing posts about all the time. I myself even share the occasional “I eat ____ as part of my healthy diet”.

The disconnect is this – most people who eat this way don’t show, or talk about the other Continue reading

You Can’t Always Run Away The Fat


Sure, go from zero running to some running to lots of running and you will probably lose some weight. But then what?

I’ve seen it, in people I know, in people I read about, in people I see out in public…the weight loss stalls.

Now, I used to be that meathead that would say “cardio is dumb, you don’t need to do cardio, just lift and diet and you will be good”.

While I partially still agree with this – I also don’t think cardio is dumb. It is very important to make sure your heart is strong and functions well or, well, you die. If you ENJOY running – or more traditional cardio, and it doesn’t harm you – then more power to ya, run run run!

However, using cardio as a sole means of fat loss with complete ignorance of diet and some cross-training is a recipe for disaster.

The three common traps that cardio lovers seem to fall into are:

  1. Weight loss stopped? Time to run more.
  2. I run a lot/train for marathons – I can eat whatever I want.
  3. I want to be better at running – so I will run more!

When weight loss stops on a pure cardio routine, many people’s first instinct is “I need more cardio”. Here why that might not be the best idea.

When you live by the cardio – you die by the cardio. Meaning that the more cardio you add and add and add to your week, as soon as something happens in your life that doesn’t allow you to run 10 hours per week, your progress will backfire and your weight will rocket back.

Without paying any attention to creating a slight caloric restriction through food instead of just trying to run more, you set yourself up for trouble when trouble strikes in your life.

Your body also becomes very efficient at running at a slow and steady pace. Meaning you CONSERVE calories so you can last longer on your run, but at a slightly slower pace. When fat loss is the goal, efficiency sucks.

Crank up the intensity, hit some sprints (on a bike especially), and turn your body into a furnace in a shorter amount of time.

This is where problem 2 comes in – the “I run a lot therefore I can eat whatever I want”.

There is a generic statistic that says you burn about 100 calories per mile traveled while running so let’s just use that for an example.

Say you run 10 miles one day – so “burn” 1000 calories. Then you go to Olive Garden to celebrate with friends and get the biggest past dish you can find because you “earned” it.

Well, that dish is 2500 calories, plus the 4 breadsticks you ate – so there you go, you now canceled out your run plus jumped into a surplus.

The main point being – its very easy to supplant the caloric burn of a cardio workout if you blindly eat whatever.

You must still pay attention to diet, and eat enough for performance – but also if your goal is fat loss, you must be in a slight deficit.

And the last trap – more running = better at running, its not always the case.

Yes, you need to practice any skill to get better.

But for runners, don’t forget strength!


You need to build up the muscles through strength training so they can endure long runs, and the pounding on the pavement.

Strength training not only builds muscle (which boosts your resting metabolic rate) but it also helps build BONE.

How many cardio lovers do you know who have gotten stress fractures? I know a few.

Heavier loading of the bones and especially the axial skeleton greatly improves bone density. This means squats, lunges, step-ups, deadlifts, all those good lower body exercises should be done 2-3 days per week. 

So if your goal is to lose some fat here’s what I would recommend:

  • Don’t rely solely on running- if you enjoy it, cool, but you don’t NEED to run. Biking, swimming, hiking, circuit training, are all great ways to get cardiovascular improvements as well.


  • Don’t ignore diet. Your goal should be to lose fat at a pace of 1-2 pounds per week with as little change to your normal routine as possible. So don’t just add in 10 hours of cardio per week because that won’t last. Start with bodyweight x 10 for your calorie goal.


  • Weight train – not only to help prevent running injuries, but also to improve your metabolism, your muscle tone, and to improve your mood and energy.

If you need help getting started, look no further than online coaching. Training and nutrition! Let me help you find the best plan for you – from anywhere in the world.

For more information, click HERE!

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All Cholesterol is Not Created Equal: A Review (Summary) of Egg Consumption and Heart Health

This is something I have been waiting for for a long time. A review article, published by The Academy of Nutrition and Dietetics, looking at egg consumption and finally getting with the times on egg/cholesterol/heart disease research. Without further adieu, here are some of the main points, as highlighted by yours truly:

All Cholesterol Is Not Created Equal: A Review of Egg Consumption and Heart Health.

Clayton, Z. and Fusco. E.  SCAN’S PULSE. Spring 2015, Vol 34. No.2

In several recent studies, egg consumption and thus higher intakes of cholesterol than previously recommended, NO relationships to serum cholesterol, all-cause mortality, coronary heart disease, heart attacks, or angina has been observed. The original cholesterol recommendations (less than 300mg/day – and one egg yolk contains 185-265mg) were based off of a popular study known as Framingham Study (1961) which showed that high SERUM, not dietary, cholesterol did lead to increased risk of  cardio vascular disease (CVD). The study then made the gutsy recommendation that dietary cholesterol be limited, although it never actually showed any link between dietary cholesterol intake and serum cholesterol levels.

“To date, no controlled dietary intervention trials have determined a link between egg consumption and CVD in individuals who are at low risk and at increased risk for CVD. Egg yolks are a fantastic source of potent anti-oxidants lutein and zeaxanthin, which help protect against lipid oxidation (one of the key contributing factors to CVD). ”

Different study findings, with the direct intake of eggs being the key variable: 

  • “…consumption of an egg-based breakfast that added 2 eggs per day to normal dietary intake for 12 weeks did not alter lipoprotein concentrations in healthy, active individuals” , “…the egg based breakfast significantly improved triglyceride concentration independent of resistance exercise”
  • “…2 eggs, 5 times per week for 14 weeks did not alter blood lipids when compared to an egg-free, calorie matched breakfast”
  • “…3 eggs per day for 30 days did not have alterations in their LDL or HDL…”

What about egg intake in people who are at increased risk for CVD?

  • “Individuals following an egg based, lower fat diet exhibited significantly decreased adiposity relative to those consuming a bagel based, low-fat diet”
  • “…when 3 whole eggs per day for 12 weeks were added to a moderate carb restricted diet in overweight/obese adult men, no difference in LDL was observed, whereas sig. increase in HDL occurred relative to a cholesterol free egg substitute”
  • “…the addition of whole eggs to a moderate carb restriction (25-30% energy) was applied, producing a significant increase in HDL, along with decreases in triglycerides, oxidized LDL and VLDL in individuals with Metabolic Syndrome”
  • …” individuals consuming whole eggs have significantly decreased tumor necrosis factor, and C-Reactive protein – relative to individuals consuming a cholesterol free substitute.”

The final take away, directly from the article:

“…it is becoming clear that eggs do not place healthy or diseased individuals at increased risk for CVD, and they may ultimately serve to decrease disease risk.”

My take away:

As always, there may be exceptions to these studies, and some people (~10%) have been deemed hyper-responders when it comes to dietary cholesterol. It is always best to check with your doctor, and make sure they are constantly monitoring your cholesterol levels, especially your small particle LDL. Also, by just adding eggs to your diet, and not changing anything else, you may still not have the benefits. Example – if you add 3 eggs to your diet, but still eat sugary cereals, bagels, muffins, and other highly processed carbohydrates on a constant basis, you won’t benefit from just adding eggs. Also, still keep overall calories in mind, as a calorie deficit is still needed to lead to weight loss!

Lastly, here is my breakfast, almost every single morning:


3 eggs, 3 turkey sausage links, 1/2 red pepper, slice of onion, 3 mushrooms – sautéed in coconut oil

1 cup strawberries, 1/2 cup blackberries

410 calories, 25g carbs, 21g fat, 34g protein, 8g fiber

Macadamia Nut Oil: Why You Should Be Using It

When it comes to oils, the big hype is always generated around the ever so popular Olive Oil. Olive oil is indeed a very healthy form of fat (especially when compared with butter, margarine’s and some other oils), however it has a few drawbacks. First, it can have a very strong flavor, which makes it great for some dishes, but others not so much.

Also, it has a low smoke point(1), making it less desirable for high heat cooking. Don’t get me wrong, the benefits of olive oil are great! It is high in cholesterol fighting monounsaturated fats, which have been shown to decrease LDL and possibly increase HDL.

But what if there was an oil that had a better nutritional makeup than olive oil, AND wasn’t as potent AND had a higher smoke point for sautéing and cooking up some delicious scrambled eggs? You guessed it, it’s macadamia oil!


Macadamia oil is one of the lesser known oils when it comes to cooking, and is actually more popular for its uses in skin moisturizer products (because of its high levels of the omega-7 , palmitoleic acid – but that’s a different story all together)

First, take a look at the nutritional content of macadamia vs. other oils:

Macadamia is higher than any other oil in the cholesterol fighting monounsaturated fat. It is slightly higher in saturated fat, however this is from a plant form, and is pretty negligible.

It is also much lower in  Omega-6 fats than other oils, which is good because high omega-6 intakes have been associated with some cancers and cardiovascular problems.

When it comes to smoke point: olive oil is around 325 – 375 F, depending on how processed it is. Macadamia oil sits at a nice 410 – 450F. This means it can be heated higher without becoming rancid. It has also been found to me MUCH more shelf stable than other oils.

The flavor is much more subtle, but really REALLY good. It almost has a butter taste, and you can find some awesome recipes to use it in. I highly recommend it for scrambled eggs with sautéed veggies.

Lastly: the price. Here is where it gets interesting. Depending on the quality and composition of olive oils, the price can range from about $0.40/oz. to $1.20/oz. Macadamia oil ranges from $0.80/oz to $1.85/oz. The price could be a big factor, but for what it’s worth, the macadamia oil will last longer (don’t have to use as much) and also won’t go bad as fast.


All in all, I think Macadamia oil is worth everyone giving a try. If anything, you can always use it to moisturize your skin (chemical free!)  if you don’t like the taste! *Just remember, it is still a fat, so it packs 9 calories per gram, or about 40-45 calories per teaspoon.

Want to know more about oils, especially for deep fat frying purposes? Check out this great article by my buddy Michael Joseph –

Now, we don’t need to go crazy and start deep fat frying everything (lots of extra calories!) – but, if you choose to deep fat fry the occasional foods, this article is money and will put you on the right track!

(1) the smoke point of an oil or fat is the temperature at which it begins to break down to glycerol and free fatty acids, and produce bluish smoke. The glycerol is then further broken down to acrolein which is a component of the smoke. It is the presence of the acrolein that causes the smoke to be extremely irritating to the eyes and throat. The smoke point also marks the beginning of both flavor and nutritional degradation. – via Wikipedia