The Metabolic Makeover: 8 Weeks to Macro Mastery

By Tiffany Breeding

The Metabolic Makeover: 8 Weeks to Macro Mastery teaches you how to manage macronutrient intake to make over your metabolism and your mindset. Author Tiffany Breeding, PhD (aka Dr. Tiff), brings you science-backed info, practical applications, and weekly nutrition exercises to help you understand your metabolism and achieve long-term re

• Language: English
• Publisher: Get Focused Media
• Release date: Jan 4, 2019
• ISBN: 9781732525610

Book preview

THE METABOLIC MAKEOVER:

8 Weeks to Macro Mastery

THE METABOLIC MAKEOVER:

8 Weeks to Macro Mastery

Tiffany Breeding, PhD

GET FOCUSED MEDIA

Copyright © 2018 Tiffany Breeding

All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means without the prior written consent of the publisher, except by a reviewer who may quote brief passages in a review to be printed in a newspaper, magazine, blog, or journal.

Email [e-mail] to request permission.

This book is not intended as a substitute for the medical advice of a physician. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention.

Editing and interior formatting by Jennifer Chesak

Cover photo by Johanna Wickham

PUBLISHED BY GET FOCUSED MEDIA

Print ISBN: 978-1-7325256-0-3

Digital ISBN: 978-1-7325256-1-0

First Edition

This book is for all those who have ever chased a dream, for those who have prevailed in the face of adversity, for those who have pioneered their own way when success seemed out of reach. Embrace your flaws, write your story, live your legacy.

Thank you, Stewart, Mom, and Dad, for allowing me to be the most authentic version of myself and loving me anyway.

ARE YOU READY FOR A CHANGE?

A LITTLE ABOUT ME

THE NAKED TRUTH ABOUT GETTING STARTED

MISSION: METABOLIC MAKEOVER

WHAT IS YOUR METABOLISM?

WHAT HAPPENS WHEN YOU LOSE WEIGHT?

WHY MOST DIETS FAIL

YOUR MACRO BANK ACCOUNT

WEEK 1

Empowerment:

• Develop the skills to read and interpret food labels.

• Understand the essentials of the Holy Trinity (the macros): carbs, protein, and fat.

• Troubleshoot when and how to adjust your macros.

WEEK 2

Balance:

• Effectively identify imbalances in your diet and your life.

• Gain the tools to balance your macros in sticky situations.

• Identify imbalances in your daily life.

• Set SMART goals to maximize your makeover potential.

WEEK 3

Mindfulness:

• Develop a clear and succinct personal mission statement.

• Understand the relationships between macronutrients and how they impact blood sugar and the insulin response.

• Build a meal pattern that addresses the importance of spacing between meals for ultimate fat burning.

WEEK 4

Stability:

• Understand the impact of protein and carbohydrate intake on performance and recovery.

• Discover the truth behind the fat-burning zone.

• Learn some ideal pre- and post-workout meal ideas.

WEEK 5

Moderation:

• Explore and identify patterns of emotional eating.

• Master the process of FLEXing your macros to create an 80/20 balance between quality and treat meals.

• Learn how alcohol impacts performance and metabolism.

• Plan and enjoy a relaxed meal that you don’t log.

WEEK 6

Momentum:

• Learn to think ahead and prepare for when life happens.

• Acquire invaluable tips for eating on the go.

• Master the Menu! Gain tools for eating out.

WEEK 7

Wholeness:

• Explore the benefits of various dietary approaches and philosophies.

• Understand the difference between processed, packaged foods and whole, natural foods.

• Learn about supplementation and its benefits and limitations.

• Shop and cook a meal from scratch using fresh, real ingredients.

WEEK 8

Resilience:

• Identify barriers to change and how to overcome them.

• Understand how our metabolism can adapt and recover after a period of dieting.

• Learn about reverse dieting and how to create a successful maintenance plan.

APPENDIX A

Sample grocery list

APPENDIX B

How to log alcohol

APPENDIX C

Macro Mastery sample menus

REFERENCES

ARE YOU READY FOR A CHANGE?

Metabolic Makeover: 8 Weeks to Macro Mastery is not about changing you, because you are already awesome! This journey is about becoming the most confident version of yourself: a stronger, more resilient, and more balanced YOU.

This book is designed to guide you step-by-step through a transformative makeover of body, mind, and behavior. Each chapter includes education about the science of nutrition as well as practical assignments, weekly challenges, and articles. You will delve deep into invaluable self-growth exercises for each week.

A true Metabolic Makeover is a one-day-at-a-time process, not a quick fix or a magic pill. The more you invest in your growth the more gratifying your outcomes will be.

Enjoy your successes as they come, and celebrate yourself. Each day, stay focused on the momentum you gain and the power you acquire to face and overcome barriers.

Let’s do this!

A LITTLE ABOUT ME:

Even us coaches spend time in our baggy sweats

In 2012, I felt like a stranger in my own skin. At 32, I weighed more than I had in years. My clothes were tighter, and my confidence was at an all-time low.

Ugh!

Drastic work and life transitions also added to my anxiety and self-doubt. After eight years of owning a successful personal training business in Nashville, my husband, Stewart, and I felt burned out. We knew it was time to hang up the proverbial cleats—or at least put them on the shelf for a while.

We moved west to Colorado on a quest to discover what the fittest, most dedicated athletes in the country were doing to maximize performance. I landed an invaluable opportunity with the Denver Public School system as the Employee Wellness Director. Stewart and I found ourselves in a new city, surrounded by like-minded, health-focused people, and the Rockies were just a short drive away. Yet I was miserable.

In high school I was a competitive, three-sport athlete with the glutes and quads to prove it. I ate what I needed in order to compete. I trained two to three hours a day, depending on the season. Sometimes it was two-a-days or jumping from one sport to the next all in one day. I was strong. But the annual agony of jeans shopping with my mom reminded me I was not the thin, girlie-girl that most of my friends were. Knit mini-skirts, skinny-legged flared jeans, and form-fitting maxi dresses—none of which I could wear—were my demise.

In my 30s, I thought I’d long gotten over that denim-shopping dilemma, but with my weight creeping up, my confidence at an all-time low, and Colorado’s fittest and finest all around me, I was frustrated with my physique. Worse yet, I was worried that the weight was permanent. I was no longer blessed with an 18-year-old metabolism. Worse yet, I was angry at myself for not being able to figure out the problem. Seriously, I have a PhD in this stuff! Even after all I had achieved—regional and state athletic honors, running a non-profit with the Nashville Mayor’s Office, teaching at Belmont University, earning a PhD by age 28—I could not solve my own metabolic enigma.

Regardless of how I analyzed it, the cause and effect just weren’t adding up. I kept training harder and eating less and less, but the number on the scale kept going up. Something was wrong. I started to doubt myself as a professional. How could I help others achieve their dream physique if I could not change my own? I embarked on a journey to find answers.

That’s when I came up with The No BS Diet. This wasn’t a real diet in the traditional sense. I simply committed to rid my life of BS information: all the myths, the false tricks, the trends that had zero scientific backing. I also wanted to cleanse my life of judgmental voices—especially my own. I wanted to break free of my negative self-image. I was determined to find a way of life—a way to have a life—that allowed me to reach personal performance goals. I wanted to eliminate any quick-fix fads and develop a sustainable and doable methodology, not just for me but for my clients as well.

There is significant variability in the long-term success of diet and weight-loss programs. On average, about 20 percent of intentional weight-loss participants maintain their results for at least a year.¹ My program was not going to be one of these failure statistics. I wanted to help people find a rhythm. I wanted to educate clients about how to eat and fuel their bodies, not just how to achieve short-term results. Oftentimes, clients have immediate success. They get a couple of compliments from friends and family and think they’ve made it. High fives. Then they revert to old habits and find themselves back where they started 12 months ago—or worse. I say it in every new client consult: I don’t want repeat customers! And it’s the truth. If I have people coming back to me every year, then I have not done my job.

In May of 2014, I hired my own nutrition coach, Tyler Mayer, a student of Dr. Joe Klemczewski. Dr. Joe is one of the most renowned experts in the world of flexible dieting, and Tyler is his star pupil. Until my work with Tyler, I had coached a lot of people, but I’d never worked with a personal coach myself. I’m stubborn and not very coachable. I think I can do everything on my own. My mom loves to remind me about the day I learned to ride a bike. At age four, I eloquently told her to shove off and go inside because I would learn how to do it myself. She watched out the window as I fell again and again, skinning my knees and elbows, all while wearing my hand-stitched, appliqued dress, and likely a bow bigger than my head—a Nashville original.

Working with Tyler was one of the best decisions I ever made. He introduced me to a new way of thinking about nutrition. Flexible dieting taught me to look at food in categories called macronutrients: carbohydrates, fats, and protein. I was assigned an amount of each nutrient that was right for my body. My goal was to eat my assigned amount of macronutrients each day. No foods were off the table. Nothing was eliminated. No good or bad foods. No eat this, not that. Instead, the program challenged me to select and combine foods with an adequate amount of carbs, fats, and protein to appropriately fuel my body each day. This approach drastically reduced my need to binge and eliminated the feelings of can’t, shouldn’t, don’t—all those words that inevitably lead us to want