Nutrition & Health with Deano & Beano

Brian and I run through our process of preparing someone for the Dublin marathon while also losing over 10% fat. Topics: Mapping out the fat loss phase to the performance phase. General nutrition strategies. Performance nutrition for endurance athletes. Training the gut. Becoming fat adapted. Episode on supplements for performance: https://open.spotify.com/episode/15hdbgjlIGSxHzgotusfQp?si=2d1842154d66487c Socials https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

We're kicking this year off with some rapid fire tips to help you get moving on your new habits. Set outcome goals, then process goals that feed into the outcome.  Consider potential barriers to achieving your goals and come up with a plan to address them. Please don’t try another quick fix or fad diet Look to the past for some clues on how you can be successful (things you enjoyed or had some success with before). Cook 1 new recipe or use 1 new whole food each week. Track progress in some fashion . Meal prep will keep you on track with your nutrition. Changing 1-2 things per week will result in better long term outcomes than trying to change 7-10 things every week for the next 4 weeks. If your goal is body comp/health, avoid all supplements apart from vitamin D, fish oil, protein powder and creatine. Bring someone along for the ride (family or friend support). Accept that change is not linear, you will have easy weeks and hard weeks throughout the process.. Engage in some ‘body literacy’ and allow that to guide your training choices. Morning routines are a good idea, but they don’t need to take 2 hours and involve 10 things.  To maintain good habits, you are trying to change your identity. Cultivate an environment that supports your habit change. Set the bar low and raise it as you go. Drink 500mL water within 30mins of waking up. Eat more fruit. Make your vegetables taste nice. Eat protein at every meal. Sleep. Be careful of your definitions of success and failure. If you find yourself ‘off track’ quickly correct  course. Goal setting podcast - https://open.spotify.com/episode/0j8EY8A8WQiO56SHzNkyjk?si=07d2ca7e1ef0466f 3 Fad Diets you should Avoid - https://open.spotify.com/episode/0Nc6BBpDyylQMhVD3EkFU3?si=65f44eeeaa4247ac Meal prep podcast - https://open.spotify.com/episode/2QU4LQM9GTChAOBXV0uHOp?si=b284efeb14014686 Sleep podcast - https://open.spotify.com/episode/5K7fPkzGUEpxCCEgsYHOyY?si=9acd7abdd38c4c8d Socials https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

We have INBA European figure champion Emma Currivan on the podcast to talk about female fitness, photo shoots and her first successful bodybuilding prep. Socials https://www.instagram.com/emma.currivan/ https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

Brian and I are joined by fellow Triage coach Shane Storey. He talks us through his first bodybuilding prep, transitioning from powerlifting, the highs and lows of prep and what it takes to be successful in natural bodybuilding. Socials https://www.instagram.com/sstorey94/ https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

We discuss how to navigate having physique goals with developing a healthy body image, and the common messages that you will see online around this. Socials https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

Paddy joins us for the third instalment of our supplement series, all on nootropics and cognitive enhancers. Socials https://www.instagram.com/therealpaddyfarrell/ https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

We talk about mini-cuts and fast fat loss phases.  What is a mini-cut? Why would you want to do one? How can you use them successfully? Who should avoid them? Socials https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

Brian and I discuss some of the main supplements you will come across in sports. Electrolytes Creatine Citrulline Caffeine Beetroot shots/nitrates Sodium bicarbonate Beta alanine Carbohydrate supplements HMB Ketones Socials https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

Brian and I go through some evidence based recommendations of supplements that you can consider using for general health and fat loss goals. Socials https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

Brian and I discuss our strategies for improving productivity. Topics covered: Proper goal setting for productivity. Organisation of your day. Apps that we use for productivity. Managing social media for productivity. Using your time more effectively. The benefits of mindfulness to productivity and creativity. Lifestyle habits for productivity. Scheduling exercise for productivity. Supplements for focus and productivity. Socials https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

Brian and I run through a client case study of someone who wants to lose fat without tracking calories and macros. 42 Year old Female Accountant 8-10k steps per day Small group training 3 mornings per week Active social life at the weekends Wants to go from 75kg to 70kg Topics: How to lose fat without using apps like myfitnesspal Manipulating the diet to create fat loss Methods we use with clients that aren't tracking How to overcome a fat loss plateau How to manage treats How to manage social occasions, meals out and alcohol Key mindset changes The utility of meal plans/meal templates Socials https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

Brian and I are joined by Triage Method owner Gary McGowan. Topics covered: Why do young men gravitate towards men like Jocko Willink, Jordan Peterson, Andrew Tate and Liver king? Finding meaning. Being a man in today's society. Happiness vs meaning. Knowing yourself. Organisation and planning to get the most out of your life. Irish drinking culture and how young people can change their drinking to improve their life. Socials: https://www.instagram.com/skinnygaz/ https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/ Triage nutrition course: https://triagemethod.com/nutrition-certificate/

Brian and I run through how we think about working with clients, and how we get results. Socials https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

Brian and I are joined by coach and educator Diarmuid Cavanagh. Topics: Plant based diets and performance. Protein quality of plant based diets. Navigating non-evidence based diet claims. Does dietary cholesterol increase blood cholesterol? Diabetes and vegan diets. Omega 3's on a vegan diet. Saturated fat and CVD risk. How Diarmuid structures his diet to eat plant based. Concerns around soy for men? Socials https://www.instagram.com/diarmuidcavanagh/ https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/

Brian and I discuss our philosophy on cooking and meal prep. Topics covered: How to properly organise meal prep & shopping. The different ways to meal prep. Useful cooking appliances and utensils. Our favourite recipes and recipe ideas. Getting more healthy food in your diet easily. Brian's 5 s's. How to make veggies taste nice. Getting good nutrition in when you can't cook or travel a lot. Meal prep guide: https://drive.google.com/file/d/11sf6kd4TQPIdhF4VsMLSspmvhnf_ToAG/view?usp=sharing Socials https://www.instagram.com/brianohaonghusa/ https://www.instagram.com/triagemethod/ https://www.instagram.com/dean.mcaloon/ Coaching: https://triagemethod.com/online-coaching/