Introduction and Guest Background

The quick and dirty, easiest way to write a diet, eat lots of veggies, eat a good amount of protein, maybe one gram per pound. Make sure you're getting enough fat. And I would say, you know, for a 100 kilo guy like myself, you know, 60 to 75 grams of fat is probably good. Welcome back to the Beyond Macros podcast, a show where we teach you how to get get leaner, stronger, and perform better through nutrition training and the art of working in. You just heard today's guest, Luke Lehman. He is literally the fitness coach's coach, and your mind will be blown in this episode. Before we dive in, I just updated our free macro and calorie calculation worksheet, which you can pick up at beyondmacros.com slash macropod. You'll also find our complete guide to calculating and counting your macros there. For those of you who have already checked out this great free resource, I'd love to hear how things are going for you. So shoot me an email at matt at beyondmacros.com to tell me about your progress. Speaking of progress, our group program opens up again in just two weeks. You can get a massive discount for pre-registering at signup.beyondmacros.com slash group. Here is what group program member Alex Burge had to say about her experience. Before I started Beyond Macros, I ate very clean and was very conscious of my diet. However, I know for how much I train and also I'm on my feet all day for work. I'm a nurse, so I definitely wasn't hitting the right carbs for what I do. I know it's very much for a girl thing, but I wanted some advice and really wanted to learn more about my health and what I could do with my body. Beyond Macros really helped me reach my target macros, look at where I needed to add things, decrease things. It also really helped me hone in my portion sizes, which I often did go over at times. And it's really just given me an overall whole new way of looking at things. And I'm just something I'm going to incorporate into my life forever now. I've received so many comments since I started counting my macros properly from friends and family, just noticed a difference in My body, my strength has gotten better. My training's gotten better. I feel, yeah, toned and feel happy with what I see in the mirror. I'm sleeping better, which was also a big issue. So, yeah, it's really something that's just changed my life for the better. Thanks, Matt. Today's episode will challenge your beliefs as I talk to the coach's coach, Luke Lehman, who's a friend and mentor of mine. There are a lot of people in the fitness industry who throw around buzzwords like cortisol and insulin in order to sound like they have a grasp on endocrinology. Luke could write a book about hormones, and when fitness pros parrot BS that they read on the internet, Luke is there to provide a sober counter-perspective grounded in real science and decades of experience. Now, I will let you know, Luke is from Texas and lives in Australia, so there is no filter for cussing. If you have sensitive ears in the room or car, you might want to throw headphones on or listen later because I am not going to censor him.