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Dec / 31

Please Help Launch My First Published E-Book!

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Relentless Nutrition is Ready to Launch…

…and I need your help to tell the world about it!

One year ago I set out to write a book answering the most popular question I receive as a personal trainer: “what should I eat?” One year later (today) that book launches.

The book is Relentless Nutrition Action Plan: Break the Diet Cycle, Smash Your Scale, and Take Pride in Your Health. Its goal is to simplify the nutritional world and boil it down to actions that create long-lasting, sustainable results. And in sync with my personal theme, it’s written for real people getting real results in the real world.

 

Wanted: your support. It’s time to ask you for a favor – helping this book rise up the Amazon rankings and debut with some New Year’s fireworks!

5 Ways to Push This Book to #1:

  1. Review it on Amazon. Great reviews produce great results. Especially if you’ve already interacted with the book on some level, please take a minute to rate it and share your thoughts via Amazon.
  2. Buy it on Amazon. Not much to say here other than that I appreciate your investment. Purchase here via Amazon.
  3. Spread the Word. Whether it’s via Facebook, Twitter, or any form of social media, or via good old fashioned word of mouth, your help in telling the world is priceless. If you’re using social media, use the hash-tag #RNAP.
  4. Do #1, #2, and/or #3 Between Tuesday, December 31st and Friday, January 3rd. Timeliness is HUGE when it comes to making a push up the rankings.
  5. Let Me Know How I Can Help! Have a blog, podcast, or other form of media that needs a guest contribution? Have another idea? Let me know, and I’m there. Here’s an example of a recent guest post written for PaleoFX.

Thank You!

I really, truly hope that you’ve been able to take advantage of the free content made available through the real-time book blog posts, the free advance copy coupons, and/or the Relentless Roger and The Caveman Doctor podcast. Furthermore, I hope it has impacted you and your health in a big way!

I’m excited, nervous, and hopeful when it comes to the book release, but most importantly I’m humbled. I couldn’t do any of this – writing, launching, or promoting – without you.

May / 30

RRCD Podcast #44: Magic Exercise

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Welcome to Episode #44 of the Relentless Roger and the Caveman Doctor (RRCD) Podcast:  Simplifying the journey to a healthy life 

The podcast exists to take our daily efforts in the physical world and distill usable information for you, the listener.

We are on iTunes - click here to download, subscribe and review the RRCD Podcast!

Or click here for Episode #44!

In Episode #44, Roger and Dr. Champ:

May / 30

RRCD Podcast #43: Good for Nothing Grains

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Welcome to Episode #43 of the Relentless Roger and the Caveman Doctor (RRCD) Podcast:  Simplifying the journey to a healthy life 

The podcast exists to take our daily efforts in the physical world and distill usable information for you, the listener.

We are on iTunes - click here to download, subscribe and review the RRCD Podcast!

Or click here for Episode #43!

In Episode #43, Roger and Dr. Champ:

May / 30

RRCD Podcast #42: Paleo Pronunciation

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Welcome to Episode #42 of the Relentless Roger and the Caveman Doctor (RRCD) Podcast:  Simplifying the journey to a healthy life 

The podcast exists to take our daily efforts in the physical world and distill usable information for you, the listener.

We are on iTunes - click here to download, subscribe and review the RRCD Podcast!

Or click here for Episode #42!

In Episode #42, Roger and Dr. Champ:

 

 

 

May / 30

RRCD Podcast #41: Organic Longevity

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Welcome to Episode #41 of the Relentless Roger and the Caveman Doctor (RRCD) Podcast:  Simplifying the journey to a healthy life 

The podcast exists to take our daily efforts in the physical world and distill usable information for you, the listener.

We are on iTunes - click here to download, subscribe and review the RRCD Podcast!

Or click here for Episode #41!

In Episode #41, Roger and Dr. Champ:

May / 30

RRCD Podcast #40: Carnitine Confusion

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Welcome to Episode #40 of the Relentless Roger and the Caveman Doctor (RRCD) Podcast:  Simplifying the journey to a healthy life 

The podcast exists to take our daily efforts in the physical world and distill usable information for you, the listener.

We are on iTunes - click here to download, subscribe and review the RRCD Podcast!

Or click here for Episode #40!

In Episode #40, Roger and Dr. Champ:

Apr / 18

RRCD Podcast #39: Red Meat Has It Rough

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Welcome to Episode #39 of the Relentless Roger and the Caveman Doctor (RRCD) Podcast:  Simplifying the journey to a healthy life 

The podcast exists to take our daily efforts in the physical world and distill usable information for you, the listener.

We are on iTunes - click here to download, subscribe and review the RRCD Podcast!

Or click here for Episode #39!

In Episode #39, Roger and Dr. Champ:

Apr / 11

RRCD Podcast #38: It’s Always Sunny

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Welcome to Episode #38 of the Relentless Roger and the Caveman Doctor (RRCD) Podcast:  Simplifying the journey to a healthy life 

The podcast exists to take our daily efforts in the physical world and distill usable information for you, the listener.

We are on iTunes - click here to download, subscribe and review the RRCD Podcast!

Or click here for Episode #38!

In Episode #38, Roger and Dr. Champ:

  • Announce the Advance Reader’s Copy of Relentless Roger’s new book, Relentless Nutrition Action Plan. As a thanks for listening, grab your free copy by using the coupon code “iamrelentless”.
  • Announce the upcoming Relentless Life private community, launching May 1st.
  • Discuss appropriate and inappropriate times to employ static stretching.

Mar / 26

RRCD Podcast #37: The Importance of Individuality

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Welcome to Episode #37 of the Relentless Roger and the Caveman Doctor (RRCD) Podcast:  Simplifying the journey to a healthy life 

The podcast exists to take our daily efforts in the physical world and distill usable information for you, the listener.

We are on iTunes - click here to download, subscribe and review the RRCD Podcast!

Or click here for Episode #37!

In Episode #37, Roger and Dr. Champ:

Mar / 17

Action #56: Review and Reflect – Week 8

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Lab Rat

Congratulations on the (gasp!) final week of the Relentless Nutrition Action Plan. That kind of consistent effort is massively inspiring!

Every seventh day, the action is to review and reflect on the past week in true Cliff Note style.

Self-Experimentation

Action #50: Embrace the Self-Experiment

  • No matter where on the activity/passivity spectrum you fall, the time to flip the action switch is now.
  • Self-experimentation is the name of the game. It is the self-experiment that bridges the gulf from passive to active.
  • Self-experimentation is an expression of optimism. It is you standing tall and saying “I can be better”. Self-experimentation is your means today to the end of looking, feeling, and performing better tomorrow.
  • Asking the right questions and keeping certain things in mind will greatly improve your results:
    • What is your hypothesis?
    • How will you measure results?
    • How long will your experiment last?
    • To what will you compare your results?
  • Your oversimplified self-experimentation options: add something, subtract something, or change something.
  • Your turn. Propose a hypothesis and develop a supporting self-experiment.

Action #51: Track Data

  • Whether you are conducting formal self-experiments or not, the act of tracking personal data is priceless.
  • You are susceptible to human biases, and the only way to combat them is to accept your limitations and make it more difficult for them to cloud your judgement.
  • Most of the time, the human mind recalls a good week, not a bad one. The solution is to not rely on your memory.
  • The right tool to track data is the one that you’ll use. Choose a tracking tool that makes sense for you.
  • First make a reasonable commitment. Then, whatever the commitment, see it through. Include the good, the bad, and the ugly. Selectivity helps no one.
  • In addition to the benefit you get from the data, the act itself makes a big difference. Simply knowing that you are recording your actions alters your perspective and holds you accountable.
  • 90% of the value comes from your first consistent tracking period. The remaining 10% comes from less and less frequent, shorter “tune-up” tracking periods.

Action #52: Experiment with Re-Introduction

  • The first mode of self-experimentation, and the focus of this action, is self-experimentation via addition.
  • This is not a diet program. Self-experimentation via addition is a meal ticket to sustainability.
  • The prison mentality eliminates foods with the expectation that they will come back again.
  • Bringing certain foods into the picture on occasion will liven things up, give you variety, and allow you to ditch the prison mentality. For good.
  • The criteria for a smart-re-introduction:
    1. The food has a purpose
    2. The food does not promote addiction
    3. You pay attention
    4. You use some form of data to remove biases
    5. You do not fight the truth
  • Begin with a proper plan, and select 1 to 2 re-introductions.  Create a personal food approach that has sufficient variety and keeps your look, feel, and perform sharp.

Action #53: Experiment with Subtraction

  • Bottom line: there is more to the bigger picture than eliminating a food solely due to its impact on body composition.
  • There are countless disorders out there that express themselves in countless ways to countless degrees.
  • The criteria for a smart subtraction:
    • The elimination has a purpose
    • The elimination does not leave an unfilled void
    • You pay attention
    • You use some form of data to remove biases
    • You do not fight the truth
  • As your food selection improves, your gut health improves. As your gut health improves, you may very well be able to handle certain foods better.
  • Plan an elimination well using the five smart criteria. If you are concerned and frustrated with an ongoing sensitivity, consider eliminating several things at once.

Action #54: Experiment with Calories

  • Listen too hard to mainstream sources, and it almost seems like the lower you go, the better off you are. Which couldn’t be further from the truth.
  • Eat few enough calories for too long and your metabolism slows to compensate.
  • You may like calorie counting, and if you do everything changes. Responsible calorie tracking works in many cases.
  • Manipulating calories will impact mainly your bodyweight, making it a good strategy to lose or gain weight.
  • Body composition (e.g. bodyfat percentage), on the other hand, depends on your macronutrient ratio as well. Locking down your calories is not an excuse to eat crap.
  • If you have consistently under-eaten for too long, you may have to reacquaint your body with healthy consumption. In this instance, throw out your results for the first two weeks – a little scale rebound is normal.

Action #55: Experiment with Macronutrients

  • Often times physical results are not as black and white as reducing or increasing your calorie intake. Instead, the type of food that you eat plays a significant role.
  • The issue I see most frequently is excess carbohydrates. As a result, the journey to improved body composition often begins with getting them under control.
  • The calorie and macronutrient approaches can be combined. Responsible calorie reduction and a shift to higher fat, lower carbohydrate eating is a fundamental of The Relentless Transformation program and has contributed to stunning long-term results.
  • There are legitimate reasons to experiment with higher and/or lower fat, protein, and carbohydrate than the chart indicates. Know why, and be smart about it.

What’s All This, Roger?

I’m writing a book on nutrition. Step by step, day by day. Right here on this blog.

My goal is to distill 1,000 clients worth of experience into an action plan for you.

Your nutritional revolution begins now.

Follow along and execute the daily actions. Receive them directly to your inbox:

Mar / 16

Action #55: Experiment with Macronutrients

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Spaghetti Face

Macronutrients.  The other side of the calorie coin.

Often times physical results are not as black and white as reducing or increasing your calorie intake. Instead, the type of food that you eat plays a significant role.

It’s time to expand your self-experimentation repertoire and add a methodology for macronutrient experimentation.

Background

This chart and my macronutrient methodology as a whole reflect the greatest need of my clients.

Fat consumption is almost never the issue. What is?  Excess carbohydrates.  It is common to see carbohydrates amount to 40-60% of total consumption.  That is the culture in which we live.

As a result, the journey to improved body composition often begins with getting carbohydrates under control.

Best of Both Worlds

While this is re-iterated within the chart itself, it bears repeating.

Your best bet for incredible physical results (body composition and weight change) may be to combine approaches. The Calorie and Macronutrient experiments work very well together.

Responsible calorie reduction and a shift to higher fat, lower carbohydrate eating is a fundamental of The Relentless Transformation program1 and has contributed to stunning long-term results.

To combine experiments, set your calorie level using the Calorie chart, and carry it over to the Macronutrient chart.  Use it in place of your Break-Even level.

1Again, I am favoring my most common case study. In the case of weight and muscle gain, the focus shifts to a responsible calorie increase and smart macronutrient manipulation.

Rising, Falling, and Stabilizing

Three key questions and answers:

Is there ever a reason to experiment the opposite way and increase carbohydrate intake?

In a word, yes. Recall the Activity Layer of the Relentless Food Pyramid. The more you move, the more you can use. If you are moving a lot (especially if you are moving intensely), eating at lower carbohydrate levels, and feeling sluggish, then raising your carbohydrate intake is a worthwhile experiment. You can still use the chart as your guide, just go in the opposite direction.

Is there ever a reason to exceed your fat ceiling and drop below your carb floor?

In a word, yes. This, however, is not my area of interest. Low-carbohydrate diets to the point of ketosis can be therapeutic and are applicable for certain metabolic conditions and disorders. There are even cases where a healthy individual may derive benefit.

Interested? Check out The Caveman Doctor for some low-carb knowledge, and follow along with Jimmy Moore’s ketosis experiment.

Is there ever a reason to adjust your protein intake?

In a word, yes. Protein intake is fixed because it makes things easier (one less variable to manipulate).  Don’t worry, that isn’t as haphazard as it sounds.  Protein consumption operates within the tightest range.  You need a sufficient amount of protein (in the 15% vicinity), and too much can be very detrimental to health (above the 35% vicinity)!

With the above in mind, if you are sedentary or not moving intensely regularly, you may consider scaling back the chart value slightly. On the flip-side, if you are moving intensely frequently, you may consider increasing it slightly. Note the word slightly.

Macronutrients

References:

  • Paul and Shou-Ching Jaminet have done amazing work on macronutrient ranges for optimal health. Their book and blog, Perfect Health Diet, shed extra light on the subject and the importance of not dropping below certain levels.

What’s All This, Roger?

I’m writing a book on nutrition. Step by step, day by day. Right here on this blog.

My goal is to distill 1,000 clients worth of experience into an action plan for you.

Your nutritional revolution begins now.

Follow along and execute the daily actions. Receive them directly to your inbox:

photo credit: » Zitona « via photopin cc

Mar / 16

RRCD Podcast #36: PaleoFX Momentum

3 Comments

Welcome to Episode #36 of the Relentless Roger and the Caveman Doctor (RRCD) Podcast:  Simplifying the journey to a healthy life 

The podcast exists to take our daily efforts in the physical world and distill usable information for you, the listener.

We are on iTunes - click here to download, subscribe and review the RRCD Podcast!

Or click here for Episode #36!

In Episode #36, Roger and Dr. Champ:

  • Talk to Keith and Michelle Norris, the creators of PaleoFX, and get excited for the upcoming conference in Austin, TX.
  • Discuss Keith’s latest post on Ancestral Momentum, weighing the pros and cons of Crossfit.
  • Review Michelle’s appearance in the Paleo Miracle Book and her journey to improved health.
  • Ask if clogged arteries are impossible to avoid due to their appearances in our 4,000 year old ancestors.
  • Commend another athlete – this time the UFC’s Nate Marquardt – for going higher fat, lower carb.
  • Gear up for spring-time sprints with the turn of weather in the Northeast.
  • Offer a reminder to prioritize deep work over email and social media.



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