Published January 2020 on YouTube

Top Nutrition Coach Shows You How to EAT TO LOSE FAT & Build Muscle| Jason Phillips on Mind Pump

1. <Untitled Chapter 1>

Nutrition Insights:Jason Phillips, founder of the Nutritional Coaching Institute, joins the podcast to discuss nutrition for fat loss, muscle building, and performance. Topics include refeeding, cheat meals, fat vs carbs, and ideal protein and carb sources. Phillips shares his insights from working with athletes, UFC fighters, and WWE wrestlers.+
Fat Loss and Muscle Building:Sal, Adam, and Jason discuss the ultimate fitness goal of losing fat and building muscle simultaneously, and provide insights on how to achieve it through proper nutrition, programming, and understanding the differences between low carb and low fat diets. They also highlight the importance of avoiding bad information and finding the most effective workout programs for maximum fat loss in the shortest period of time.+

2. Muscle Gain and Diet

Diet and Muscle Gain:Jason explains the science behind losing body fat and gaining lean tissue. He emphasizes that to lose weight, you need to be in a calorie deficit, and to gain lean tissue, you need to be in a calorie surplus. Adam argues that beginners tend to get lucky results when they start lifting weights, even in a caloric deficit. Sal adds that building muscle while eating low enough calories to lose body fat is difficult.+
Building Muscle and Burning Fat:Jason, Adam, and Sal discuss the challenges of building muscle and burning fat at the same time. They explain that it's difficult to achieve both goals simultaneously and that it's important to focus on one goal at a time. They also emphasize the importance of proper nutrition and fuel substrates for physical adaptation.+

3. Which should you focus on first?

Fat Loss and Muscle Building:Jason and Adam discuss the importance of body fat percentage and how to approach fat loss and muscle building. They emphasize the significance of tracking macros and making healthier food choices to get the body fat under control.+
Ethical Coaching:Jason Phillips discusses the importance of ethical coaching and how he evaluates clients to determine their needs for long-term success. He emphasizes the impact of his coaching on clients' lives and the industry as a whole, rather than just short-term results.Show transcript +

4. Physiology and Physical Change

Jason Phillips emphasizes the importance of looking at biofeedback and physiological factors like sleep, energy, mood, focus, and sex drive to create physical change. He notes that low testosterone levels can be a sign of an underlying issue and that a lifestyle investigation is necessary to address it.+

5. Coaching and Diet Strategies

Importance of Coaching:Jason Phillips emphasizes the importance of coaching in achieving results. He believes that a good coach should understand their client's lifestyle and not just prescribe macros. Losing fat or building muscle takes time and sacrifice, and clients need to be ready for the journey.+
Successful Diet Strategy:Sal and Jason discuss the most successful diet strategy for their clients, which is adding food instead of restricting it. By increasing satiety and hitting protein goals, clients naturally change other parts of their diet. They also talk about the importance of having a sherpa to lead you up and down Mount Everest, rather than just focusing on the pinnacle.+
Quality and Quantity:Jason and Sal discuss the importance of both quality and quantity when it comes to fitness goals such as fat loss. They emphasize the need for a periodized model that includes both an active pursuit of goals and a postseason phase to bring the body back to a homeostatic balance.+

6. Post-Diet Recovery

Post-Diet Recovery:Jason, Adam, and Sal discuss the two popular approaches to post-diet recovery: reverse diet and recovery diet. They emphasize that the approach should depend on the individual's goals and tendencies, and that there are pros and cons to each method.+
YoYo Dieting & Cheat Meals:Jason Phillips and Sal Di Stefano discuss the dangers of YoYo dieting and the benefits of periodic overfeeding. They also touch on the psychological effects of cheat meals and why it's important to avoid coming out of a calorie deficit all at once.+

7. Cheat Meal Debate

The Cheat Meal Debate:Jason and Sal discuss the psychology behind cheat meals and the negative impact it can have on someone's diet. They argue that it's not about the food itself but the psychological effects of bingeing. They also discuss the Cycle Diet and its extreme approach to cheat meals.+
Cheat Meals and Caloric Deficits:Jason and Adam discuss the concept of cheat meals and how they can be incorporated into a caloric deficit diet. They also touch upon the importance of individual personality and goals when creating a diet plan. Sal adds that all diets that cause weight loss have one thing in common: lower calories than what is burned.+

8. Carb vs. Fat

Low Carb vs. Low Fat:Sal and Jason discuss the debate of low carb vs. low fat diets for fat loss. While science suggests that the ratio of carbs to fat is indifferent when calories and protein are controlled for, there are other factors to consider such as life stress, previous dietary attempts, and training stimulus. The speakers provide extreme examples to illustrate how individual circumstances can influence the effectiveness of a low carb or low fat diet.+
Carbohydrates and Stress:Jason, Sal, and Adam discuss the relationship between carbohydrates and stress. They explain how a high-stress lifestyle may require a higher carbohydrate diet to offset the effects of cortisol. They also touch on the importance of assessing stool and hair hormones to determine the best diet for each individual.+

9. Weight Cutting Risks

Weight Cutting Woes:Jason Phillips shares his experience working with fighters and the dangers of weight cutting. He discusses the importance of maintaining weight and the risks of intense training during weight-cutting periods. The conversation also touches on the use of IVs for rehydration in fighters.+
Extreme Weight Cutting:The speakers discuss the extreme measures fighters take to make weight for their fights, including losing up to 20 pounds in one day. They also touch on the health risks associated with weight cutting and the different methods used to manipulate water in the body.+
Water Loading:Jason explains the process of water loading for bodybuilding competitions, including the manipulation of aldosterone, ADH, and electrolytes to remove excess water weight. The hosts discuss the dangers of cutting water too early and the use of products like sweet sweat. They also touch on the importance of protein in both fat loss and muscle gain diets.+

10. High Protein Benefits

High Protein Benefits:Sal, Jason, and Adam discuss the benefits of high protein in building muscle and reducing metabolic adaptation. They also touch on the importance of essential and branch amino acids in a vegan or vegetarian diet.+
Protein Intake:Sal and Jason discuss the benefits of BCAAs for people with low protein intake, such as vegans and vegetarians. They also touch on the performance benefits of leucine, but emphasize it's not about muscle acquisition. Additionally, they address the importance of adjusting protein intake based on individual factors such as gut health and metabolism.+
High Protein Diets:Jason and Sal discuss the benefits and drawbacks of high protein diets in the context of overall health, including the potential for high protein diets to contribute to cancer and other health problems. They emphasize the importance of considering individual health status and context when prescribing dietary protocols.+
Building Muscle:Jason Phillips discusses how to bring someone back to homeostasis and create a healthy state before starting a diet. In an ideal scenario, a significant amount of fat can be lost in twelve weeks, and then the focus can shift towards building muscle during the bulking phase.+

11. Building Muscle and Losing Fat

Building Muscle and Losing Fat:Jason and Justin discuss how to build muscle and lose fat simultaneously. They emphasize the importance of knowing the client's personality and creating a sustainable plan, rather than just focusing on speed. They recommend a small surplus or deficit, and accounting for life events that may affect calorie intake.+
Real Life vs. Lab Settings:Jason and Sal discuss the importance of accounting for real-life situations when coaching clients. They explain that while lab settings are controlled, life is unpredictable, and coaches need to be ready to adjust accordingly. Experience plays a big role in making these adjustments.+

12. Maximizing Athletic Performance

Carb Sources:Jason Phillips, a nutrition coach, discusses the best sources of carbohydrates for athletes. He recommends whole foods like sweet potatoes and white rice, but also suggests high molecular weight carbs for post-workout recovery. He also explains the importance of a slight cortisol elevation before competition.+
Nutrition for Athletes:Jason Phillips shares his insights on how he helps athletes maximize their performance through nutrition. He discusses the importance of nutritional periodization and leveraging cortisol for optimal performance. Towards the end of the season, quantity becomes even more important and athletes can afford to be a little looser with their diet. Phillips emphasizes that his goal is to help athletes win, not to focus on body fat levels or biomarkers.+
Protein Sources:Jason and Sal discuss the best sources of protein for athletes, including the benefits of red meat and the use of organ meats. They also touch on the importance of caloric density and the preferences of their clients when it comes to dietary protocols.+

13. Training and Communication

Training and Industry Trends:Adam, Jason, and Sal discuss the importance of training clients and staying grounded in the industry to understand trends and how they affect clients. They also touch on the balance between scientific studies and real-life experiences when helping clients.+
Communication Wisdom:Sal and Jason discuss the importance of communication in the health and fitness industry. They emphasize that it's not just about reciting factual information, but being able to communicate it effectively and relate to the unique circumstances of each individual.+

14. Coaching Success

Jason and Sal discuss the importance of coaching success and how certification isn't everything. Great coaches focus on connecting with their clients and understanding their needs. The Nutritional Coaching Institute prioritizes giving coaches the tools they need to be successful.+

15. Nutrition Certification Success

Building a Nutrition Certification:Jason Phillips shares how he was encouraged to build a certification for his nutrition business and how he discovered his unique approach to nutrition education. The certification has now certified over 3000 coaches in just three years.+
Coaching Business Evolution:Jason and Sal discuss the evolution of their coaching business, which aims to fill the gap for coaches who feel underprepared after completing their certification. They offer a trade school-like institute designed to take coaches from zero knowledge to scaling their business, with a focus on understanding business principles. The hosts share success stories of coaches who have made a quarter million dollars without traditional knowledge. They also touch on the topic of government regulation for coaches and trainers.+

16. Coaching Standards

Jason discusses the benefits and drawbacks of nationalized standards for coaches and trainers, highlighting the importance of advocating for clients' best interests. He also shares a special offer for listeners.+

17. Discounted Fitness Courses

Jason offers a 70% discount on his $10,000 fitness courses to Mind Pump listeners. He emphasizes the importance of education and application in creating impact and offers payment plans for those who need it.+