Full transcript
0:00i'm gonna give you the five best keys
0:02behind high performance nutrition and
0:04we're gonna start right
0:05now
0:11what's up everybody it's dan miller from
0:13garage strength.com and if this is your
0:14first time to the channel and you're
0:16interested in becoming a better athlete
0:19you want to be more explosive you want
0:21to get stronger you want to be healthier
0:23make sure that you like you subscribe
0:26and you ring that notification bell so
0:27we can help you become a champion so for
0:30the last 10 years here at garage
0:31strength we've trained athletes that
0:33have dominated in various different
0:36sports we've trained athletes that have
0:38competed at the world level in swimming
0:40we've trained athletes that have been a
0:42two-time world bronze medalist in
0:44wrestling we've trained athletes that
0:46have played in the nfl we've trained
0:48world bronze medalists and olympic
0:50weightlifting we've trained numerous
0:52ncaa all-americans countless state
0:54champions all these different athletes
0:57and a lot of it has to do with how we've
1:00handled nutrition and how we work
1:02through different facets behind
1:05nutrition to try and lead to that high
1:08performance and there's got to be a
1:10whole bunch of different factors that go
1:13into high performance nutrition and
1:16we've got to think right off the bat
1:17we've got to look at before we dive into
1:19this we've got to think about nutrition
1:22as simple as it can be we've got to
1:24think about it as calories in
1:27versus
1:28calories out and if we can think
1:32calories out would be anything along the
1:34lines that would be
1:36our basal metabolic rate so this would
1:38be measured based off of
1:41you're sitting at home and you're
1:43watching the nfl on a sunday and you're
1:45just laying on the couch and you're not
1:47doing anything you're just laying there
1:49and you're just taking it all in so the
1:51basal metabolic rate would be how many
1:54calories
1:55do you need to utilize
1:58to essentially stay alive and your body
2:00will be utilizing about 60 of your
2:03caloric consumption to continue to
2:05thrive through the basal metabolic rate
2:08then we're going to get into
2:10non-exercise
2:11activity thermogenesis so this would be
2:14anything along the lines like me
2:17standing here right now waving my hands
2:19all over the place that might be
2:20non-exercise activity thermogenesis how
2:23many calories does this take how many
2:25calories does my body take to utilize
2:27and move my hands when i park my car
2:29when i go to the grocery store if i park
2:31my car further away
2:33my non-exercise activity thermogenesis
2:35might be a little bit higher because i'm
2:37walking an extra 40 spaces
2:39to the grocery store and back so these
2:41are going to be things that lump into an
2:44action-based activity but it's not going
2:47to be exercise activity and that takes
2:50us into exercise activity so now we're
2:52going to have that exercise activity
2:54okay
2:54and exercise activity is if i'm lifting
2:57weights if i'm doing resistance training
2:59if i'm
3:00doing cardio if i'm on the assault bike
3:02if i'm on the concept 2 row or if i'm
3:04going for a jog which i never do if i go
3:08and run hill sprints something along
3:09those lines if i go for a swim now
3:11that's exercise activity and that can
3:14take place and we can have a lot of
3:16control over exercise activity and then
3:19finally we're going to have the thermic
3:21effect of foods so tef and tef is going
3:25to be when we consume something
3:28how many calories does our body utilize
3:31to absorb to digest that food so it
3:34comes back to
3:36basal metabolic rate non-exercise
3:38activity thermogenesis exercise activity
3:41and then the thermic effect of foods and
3:44that's going to be our calories out so
3:46then calories in is going to be
3:49everything that we're going to consume
3:52so if we're talking about high
3:54performance athletes if we're talking
3:56about individuals who are trying to get
3:58healthier they're trying to lose weight
4:00they're trying to feel better they're
4:02trying to
4:03improve their quality of life
4:06all of these things have to come into
4:08play and we have to think about all this
4:11stuff when we're planning out our
4:13nutritional program and our nutritional
4:15aspect and this can be very very
4:17overwhelming and this is something that
4:19i struggled with for a very very long
4:21time and what ended up happening is that
4:24personally i got to the point where i
4:25weighed upwards of 300 pounds and for
4:29years
4:30i was walking around at 290 300 pounds
4:33somewhere in that range i wanted to be
4:34this big
4:36monster walking around but what ended up
4:37happening is
4:39i looked like the dude from the goonies
4:41but i was walking around just scarfing
4:43down tons and tons of potato chips all
4:46the time drinking over a gallon and a
4:48half of milk every single day and i was
4:52huge i was fat i was really strong but i
4:54was also really fat i had digestion
4:56issues i i had just tons and tons of
4:58different problems and then this all got
5:01exacerbated when i got diagnosed with
5:02lyme disease and i figured out lyme
5:05disease took about two years of my life
5:07where it was me trying to figure out how
5:09to get healthier how to be happier and
5:12healthier and that led to the
5:14development of these five key elements
5:18that go into high performance nutrition
5:24[Music]
5:27so coming in at that number five spot
5:29and i believe that all these things are
5:31really really important and they are
5:33they're all sort of working
5:34synergistically but we're going to talk
5:36right off the bat about stress reduction
5:39and the big key factor here is that
5:41stress reduction can really have a
5:44different meaning for your season of
5:46life so now i've got four children and i
5:49own three businesses so stress reduction
5:51for me is really about how can i spend
5:54more time with my kids how can i get
5:56less annoyed by people how can i try to
5:59handle all the different moving pieces
6:01as well as i possibly can so that might
6:03mean for me
6:05going to therapy
6:06meditating regularly going for nice
6:09walks around my house and spending more
6:11time with my children that's going to
6:13reduce my stress it's going to make me
6:15feel better about where i am and it's
6:17going to make me feel better about who i
6:19am so if we're talking about somebody
6:22else who's an elite athlete stress
6:24reduction might be
6:26get away from people that are sucking
6:27the life out of you you know like
6:29somebody who's taking advantage of you
6:30somebody who's coming and complaining to
6:32you about every little detail
6:34incessantly
6:36bitching and griping over and over again
6:39and then that leads to you having this
6:40negative view on life and now all of a
6:42sudden you see stress as this you can't
6:45get away from it you see it in every
6:46single corner of your life because
6:48you're surrounded by other people who
6:50are negative and they're bringing that
6:52stress towards you so when you can start
6:54to identify these things
6:56now you can start to reduce your stress
6:58you might partake in things like
7:00meditation or prayer or breath training
7:03you might start to go for walks and
7:05spend time outside away from your cell
7:08phone away from the tv and you're
7:10reducing stress and you're honing in on
7:12what is most important to you and what's
7:15going to make you happier so you're
7:16reducing that stress and that's an
7:18incredibly important facet it's an
7:21incredibly important element behind high
7:24performance nutrition and that leads us
7:26right into the next aspect which is
7:28going to be mindfulness and this
7:30this is something that a lot of people
7:33struggle with early on with a diet they
7:35immediately
7:37think we've got to lose 30 pounds right
7:39away but the long game is what matters
7:42we've got to look at high performance
7:44nutrition as a way of life about
7:47living as healthy and as happily as
7:50possible for a very long period of time
7:54and so mindfulness is being aware of who
7:57you are and what makes you happy and for
8:00me personally what i like to do is
8:02actually establish those key performance
8:04indicators so what are five things that
8:06makes me happy i love spending time with
8:09my wife and kids i love having coffee i
8:12love eating indian food i love lifting
8:15weights now we've got i love coaching
8:17that's five key performance indicators
8:20because that was what i acknowledged
8:23from this mindfulness right and so if we
8:25can be a little bit more aware of who we
8:27are and then on top of that
8:29now you're going to be a little bit more
8:30in tune with your body and when you're
8:32more in tune with your body you start to
8:34notice different things about what's
8:36happening you start to realize when you
8:38have specific cravings you start to
8:40realize when you feel sluggish you start
8:43to realize when you feel very energetic
8:45you start to realize when you're feeling
8:47frustrated and down on yourself and you
8:48want to go scarf down some more food
8:51and then you realize that might not be
8:53the answer to making you happier and so
8:55being mindful of your own personal
8:58presence
8:59factors into stress reduction and in
9:02turn
9:03these are huge key elements behind high
9:06performance nutrition and that takes us
9:08right into that next key factor which is
9:10going to be nutrient dense foods and so
9:13when we start to think about mindfulness
9:16we start to be more aware of how we feel
9:18with different types of foods that we're
9:20consuming and one of the big things for
9:21me personally was maybe i shouldn't be
9:24drinking a gallon and a half of milk a
9:25day
9:26maybe
9:27milk is very nutritious maybe i should
9:29only have about a half gallon and i'll
9:31probably be okay right and that's fine
9:34and one of the things here too with
9:36nutrient-dense foods is if we can start
9:38to think about it from a protein
9:39consumption basis if we have
9:43a hundred grams of a grass-fed steak
9:46we're getting an extremely nutritious
9:49piece of meat that's going to help us
9:50throughout the day it's going to help us
9:52recover and on top of that we can go
9:54back to that thermic effect of food when
9:57we're thinking about protein about 25 to
10:0030 percent of the calories that we're
10:02consuming are going to be utilized to
10:05try and absorb the protein and digest
10:07the protein and then utilize it later on
10:09for recovery from whatever we're doing
10:12and so utilizing nutrient-dense foods
10:14goes a very long way now we start eating
10:16more fibrous foods like apples and
10:19bananas and we start consuming things
10:21like potatoes that have macrobiota
10:23accessible carbohydrates and now we're
10:26starting to eat foods
10:28that really go a long way they reduce
10:31our inflammatory stress from eating they
10:34also lead to us feeling more mindful
10:37about what has a positive and negative
10:39impact on our digestive system what has
10:41a positive negative impact on our energy
10:44and then what's crazy is when you become
10:46more mindful of what you like in life
10:50and that's spending time with your
10:51family or your friends and eating food
10:53and preparing food and being more
10:55involved with your own nutrition that
10:57leads to that nutrient-dense foods now
10:59you're preparing a nice healthy meal for
11:01your children for your wife for your
11:03family
11:04coming up through the entire week you're
11:06doing a good positive thing of meal
11:08prepping by engaging with nutrient dense
11:11foods so this is that third key aspect
11:14and that leads us right into
11:16exercise right so now
11:19we have exercise factored in and that
11:21leads to that exercise activity and
11:23that's all part of this calories in
11:25versus calories out now that exercise
11:27activity plays a huge role
11:30and again exercise can reduce stress
11:33exercise can help with mindfulness when
11:36we start to engage with exercise
11:39wholeheartedly and you start to think
11:40about what do i want to get out of this
11:42training session do i just want to go in
11:44and burn some calories or do i want to
11:45try to push myself mentally do i want to
11:48try and feel things that i've never felt
11:49before whatever it is that you want to
11:51do
11:52you're being more mindful while you're
11:54exercising you're becoming more active
11:57while you're exercising you're not as
11:58passive you're putting out more energy
12:01you're spending more time researching
12:02about exercise and figuring out what
12:05helps you feel better as an individual
12:07and all of these things really start to
12:10come into play and then you start to
12:11realize
12:12this key element
12:14can help you
12:16improve the cognitive ability of your
12:18brain it can help you live longer it can
12:21help you deal with stress it can help
12:23you become a better person and it can
12:26help you engage with more nutrient-dense
12:28foods because now we're eating foods
12:31that help us recover better from
12:33training we start to notice when we're
12:35less sore or when we're more sore and we
12:37start to see a direct correlation
12:39between what we ate the night before and
12:41then how we feel the next morning and we
12:44start to see all these things play out
12:46and then finally
12:48this exercise really factors into
12:52our sleep and that would say this is a
12:55key factor here is now we're getting
12:57into our sleep patterns
12:59and we know that sleep plays a huge role
13:03on reducing stress we also know that
13:06individuals who don't get good sleep
13:08tend to be people who might make poor
13:11decisions they might go out and binge
13:13eat we even know that there's research
13:15on doctors that have less sleep they are
13:17much more likely to get into car
13:20accidents we know that third shift
13:22workers make an incredibly higher amount
13:24of errors than their counterparts that
13:26are working first shift and that's
13:28because sleep can help reduce stress and
13:32if you're not getting enough sleep then
13:34your brain is going to be out of whack
13:36you're going to start to feel sluggish
13:38and you're going to start to have these
13:39cravings and when you're not mindful and
13:41you're under a lot of stress now all of
13:43a sudden you're just going to reach for
13:45whatever it is that you need at that
13:47moment and then you start to get away
13:50from engaging with those nutrient dense
13:52foods and you start to feel lazy you
13:54start to feel fatigued you're not
13:56motivated you don't want to go to the
13:58gym you don't want to spend time
13:59bettering yourself
14:01and it's this terrible endless cycle if
14:04we're not
14:05ultimately engaging with proper sleep
14:08hygiene so we need to make sure we're
14:09getting seven eight nine ten hours of
14:12sleep for me personally if i get seven
14:14hours of sleep i'm getting a nice
14:17sleep period of recovery even with four
14:20children with two twins at home i can
14:22still feel good the next morning and so
14:25all of these elements these five key
14:27elements is exactly what we utilize
14:29inside our high performance nutrition
14:31program that's available at garage
14:33strength.com we put all this stuff
14:35together and we try to make these things
14:38less frustrating we try to make it more
14:40practical we want to tell you not just
14:43the macros that you're eating but the
14:45exact time that you're going to be
14:47eating we provide meal plans we provide
14:50recipes for you to utilize so the
14:51practicality is there and there's
14:54multiple different options for breakfast
14:56for lunch for your snacks for dinner for
14:59post-workout nutrition for sleep hygiene
15:01sleep nutrition all of these things are
15:04factored into that high performance
15:05nutrition program that we have available
15:08you can click on the link down below and
15:10you can head over to garagetank.com to
15:12pick that up but before you do that
15:14make sure that you have all of these
15:17elements in line make sure that you know
15:20how you can possibly
15:21reduce that stress you're going to
15:23therapy or spending more time with your
15:24family you're talking to your
15:26significant other much more about what's
15:28going on you figure out those kpis
15:30that's going to make you more mindful
15:33about your happiness you're engaging
15:35more with nutrient dense foods you're
15:36spending time cooking you're spending
15:39time with farmers and learning their
15:40different practices that they utilize to
15:43cultivate their crops or their animals
15:45whatever it might be you're engaging
15:47with more exercise and you're
15:49researching exercise you're partaking in
15:51the process behind exercise and
15:53ultimately you're getting that better
15:56sleep so that you can come back and you
15:59can feel much better and you can perform
16:01at a very high level with whatever it is
16:04that you're doing so you feel better you
16:06can live longer and you can be happier
16:09[Music]
16:14so if you want more information about
16:16high performance nutrition you can head
16:18over to garage strength.com and you can
16:19pick up your custom nutrition program if
16:22you want more information about
16:23nutrition in general you can click on
16:25this card right here until next time
16:27guys peace