This is going to be an audio series I am doing to make the process of joining and navigating Eat To Perform much easier. You can view them as short daily lessons or gobble them up all at once.
You don’t need to download soundcloud to listen to these (though soundcloud REALLY wants you to), you can listen to them by simply hitting play in your browser.
This clip talks about the baseline plan and why it’s the most important step when you first start out. Also the transcript for this audio clip is at below the audio versions so if you scroll down you can read this is you can’t listen to them right now.
If you are looking for tutorials on how to hook up your MyFitnessPal, Food Log or activity tracker we have various training videos that show you how to do that here CONNECTING MY DEVICES AND APPS TO THE ETP APP. Once again, the transcript to read is below if it’s not an option to read.
This clip walks you through the functions of the app, the features and how to use them.
Why the plan varies and why you don’t need to change your workout schedule (note: this is the longest clip in the series because there is a lot of ground to cover but two things I glossed over was the fact that when you are eating more you metabolism is better and if you can extend things rather than looking for a quick fix you basically avoid plateauing, with gradual changes from the coaches.) Lesson Three transcript is below but you may need to scroll down a good bit.
Some people LIKE to manually enter their data each day but MOST people just want to know how manually enter or change their data, this clip walks you through how to do that.
Lesson One Transcript (The Baseline Plan)
This is Paul Nobles. First let me say, welcome to Eat to Perform (ETP)! I’m going to make a short series of audio clips that will allow for you to have a better understanding of ETP as you go through the process. I’m going to start from the beginning, which is your baseline plan. The expectation is that you will do this baseline plan so we can figure out the adjustments that we need to make as coaches to get you the goals that you want. What we find is that the people that follow the baseline plan as quickly as possible are the most successful.
We start you off with a baseline plan immediately so that you can start planning the minute you get your plan, and a coach comes in within a couple of hours to customize things a little to see how you respond. Most people come to ETP with preconceived notions about eating (this is a lot of carbs, or a lot of fats, etc.) The reality is that when you are looking at fat loss, performance, or muscle gain, we are really talking about some level of calorie deficit or calorie surplus. The body is always looking for balance. What we are putting forward is that you can reach your goals with food if you are viewing food as the answer and not the problem – it is a much more positive journey.
One note that is important regarding carbohydrates, is that we are really talking about eating starches (not cupcakes every day). You can have sugar in moderation, of course, but focus on eating potatoes, white rice, parsnips, and other whole food options to help you reach your carbohydrate goals.
The last thing I want to talk about is goals. We set achievable goals for you all along the way. Most people that jump in do the baseline plan. The baseline plan that we set for you is meant to be achieved in 1-2 weeks, and most people do this before their first review. We will talk more about the specifics of ETP as we go along.
Lesson Two Transcript (Using the App)
This is going to be Lesson 2. Frankly you could listen to this in any order that you would like, but I think it’s going to make more sense if you just follow along. If you want to do it day-by-day, you certainly can. If you want to just consume it all on Saturday, that’s also a possibility. I wanted to walk you through some of the basic functions of the App and one of the biggest things right off the bat, is going to be swiping up.
When you first sign into the App, if you’ve logged food, if you’ve weighed yourself and you have your scale connected to a Fitbit or connected to HealthKit, what you will see is that it will pull the information, but then later in the day you come back and it doesn’t seem to want to pull the information. What you do at that point is you just swipe up and then it asks you “Do you want to pull the latest values from Fitbit or HealthKit?” and then you say Yes, and it will pull those newest values. I have found, especially with Fitbit, that sometimes I need to sync my Fitbit before some of the values come all the way through, so if you are struggling with that, it is something I would consider.
Something that is really underused as it relates to ETP…when you hit the hamburger menu in the upper left (three white bars), there are two things: 1. Your plan and 2. Plan History. A lot of times when you are first starting off, you see that there’s a message in your last note, but you don’t know how to expand it. If you open up plan history, that is how to expand it. The other thing that you will see is that there are three squiggly lines that kind of look like stereo equipment. If you go in there, that is where your settings are. A lot of people need to change their Super Day – this is something you can change in settings. Another underused thing is weight. A lot of people don’t update their weight, and perhaps they should. However, an argument for keeping it the same might be that it’s nice to know you started at 197 lbs and now you’re 179 lbs. Just make sure that all of your profile information is up-to-date and check it every now and then.
The other big piece that a lot of people miss out on…if you click on a macro, it brings you to the graphs that are superimposed against a line that is your plan. The graphs show you historical amounts that you’ve done, but also how compliant you are, which is helpful if you’re struggling, as you can view whether you were on point with your individual macros.
The button on the bottom left says “Message a Coach.” When you click on this, you can either Request a Review or Message your coach. Message your coach is only for our Group Coaching program, which is really an upgrade from our basic package. The basic package is used by thousands of people and many have success. The coaching program doesn’t come up all that often because it is so intensive. If you think you need that level of accountability and you would like to be able to talk personally with coaches, that could be an option for you when that comes up.
Another big thing that is underused is your journal. When you go to your journal, it basically looks like a timeline. The information you send to yourself in your journal is really helpful, as it relates to some problems you’re struggling with, or maybe a coach is trying to give you some information, so make sure you know not only to check that journal, but also to make journal entries. What we’re looking for is basic surface stuff for journal entries – you don’t have to write a paragraph, unless you want to.
Lesson Three Transcript (Why the plan varies)
This is Lesson 3. I wanted to talk a little bit about why the days vary and why the carbohydrate piece is important, why the fat piece is important, and give you a little better understanding of how that works. When you look at most carb cycling when you’re trying to have an adequate amount of food most of the time, you actually make yourself more insulin sensitive. What is insulin sensitivity and why is it important? If you’re undereating fat, you will become more insulin sensitive. Similarly, with low carbohydrates. Your body is trying to adjust to the stimulus you put in front of it. Your body will respond better to having food. With varying days, we are not just trying to make you fat adapted or carbohydrate adapted, we’re actually making you adapted to both, which is a concept known as metabolic flexability. With metabolic flexability, your carb days basically hydrate your muscles. Hydrated muscles allow you to do more. You might think eating carbs would make you more insulin sensitive (e.g. high carbs, low fats), but actually your fats aren’t low with ETP, they are pretty reasonable. We don’t just increase people’s carbs, we also increase their fats as they eat more and respond better to exercise.
You don’t need to be eating less or creating big deficits with calories if you eat an adequate amount for what you do – you will naturally have more energy, work out better, and lose fat as a result. Virtually everything you know about the dieting industry is wrong. The way ETP is designed is to show you that you can have success differently than you thought. The plan is set up from a calorie, carb, and fat standpoint to work on insulin sensitivity to make you more healthy as a result and essentially make you more fat and carbohydrate adapted.
The last thing I want to talk about is whether you need to schedule your days around workouts. Certainly you can, if you want to. It is not meant to do that. You are meant to do the plan as written. Super days are when you eat the most food – highest carbs and highest fats, and protein stays the same. High days have higher carbs, but lower fats. Medium days are tapered…some things are up, others are down, to find the sweet spots and set up better low days. Low days have higher fats and lower carbs. Typically people will be at their lowest weight with their low day. It doesn’t always work this way for everyone, but does start to work this way as you become more metabolically flexible. The plan is designed for weight to fluctuate with the overall trend down.
Most dieting systems talk about meal times because they don’t give you enough food to eat. With ETP, you will always have more energy, so on your low day you will have enough carbs from other days that allow for effective workouts. Rest is also helpful as it relates to recovery and insulin sensitivity. Varying days with the ETP plan is the most effective way to get muscles hydrated, more energy, better sleep, etc.
Lesson 4 (How to enter my data manually and why you might need to do that on occasion even if you auto pull)
This is Lesson 4, which is going to focus on how you manually enter data. If you’re signing in through the Web App, you know there are boxes that you can put your data in. A lot of the time, especially when you are new, people don’t realize that My Fitness Pal entries or other food log entries are off by 6-10%. This is especially true with MFP, where people can manually enter the data, which is why we use their macros instead of their calories. When you look at how the ETP App calculates the data, we basically calculate it straight from the macros and not from the calculations that Bob from Wausau entered. When you see data, whether you use HealthKit or Fitbit, you need to realize the data you are getting is being given to ETP, which is why we need to talk about manually entering data.
When you sign into Web App, it’s fairly easy to see how to enter data in the box. In the phone App, there is a pencil on the upper right corner. When you click it, you see the sliders that move back and forth. The sliders are not that effective, and we are in the process of getting rid of them. When you want to manually enter the data, click on the pencil and then the entry for whatever you are editing (e.g. word or number around carbs). It pulls up a box that says Input value of carbs in grams, and you enter the data. Calories are not adjustable – we base it off of exact calculations from macros (carbs = 4 g, fats = 9 g, proteins = 4 g). You can enter weight below calories.
One word of caution – a lot of people will put weight in first, then will hit save. If they swipe up to pull in food log data, it will then erase their weight. You want to swipe up for food log data first, then enter your weight (or do other manual entries).