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pfandghoul · 6 years ago

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what the sokovia accords really are

a quick study bc what the fuck guys

(copied from the mcu wiki entry about the accords - all of it and not just parts of it)

here goes:

The currently known regulations established by the Sokovia Accords include:

Any enhanced individuals who agree to sign must register with the United Nations and provide biometric data such as fingerprints and DNA samples.

- Any who AGREE to sign. I dont think this is asking too much. If ur working for a government agency, if ur using force in any way during ur work, I think its fair to ask you to give them biometric data. And if its only so in case there is an investigation afterwards (which their always should be imo) its clear distinguishable who was where and did what.

- Also, what if someone suddenly decides "something happened, im changing sides, imma take revenge" (no matter if its a concious decision or brainwashing 👀)? Would probably be good to have some data and perhaps be able to track them. If its managable or not- hm. But theres no harm in giving that data if ur only goal is working towards a safer world.

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Those with secret identities must reveal their legal names and true identities to the United Nations.

- Oh nooo, no unknown vigilantes that might make mistakes while fighting on their own and then cant be held accountable? No one is perfect, OF COURSE, but from a realistic pov I wouldnt feel safe with someone running around fighting whoever-

And I know we love the romantic comic fantasy of "everybody can be a hero", and I swear I love it as much as you! But imagine ur just a normal person while spiderman is swinging above ur head- or even imagine ur spiderman- and then one tiny thing wents wrong. The normal person is crushed, dead or paralysed- Spiderman is in shock because that was Not supposed to happen and he is so so sorry!- But what now?

- If enhanced people were to work under an organisation (that is ideally not as shady and riddled with Hydra as Shield was) then those incidents would be covered. Yes it would still be terrible but Spiderman would get mandatory therapy session to work through it and the normal person... well if theyre dead then i guess the organisation would at least pay for the funeral and compensate the family (like if they were the only one providing for partner and kids), additionally a conversation between both partys if possible.

-Basically: nothing can be swept under the rug. The enhanced people can be protected!!! PLUS they only have to reveal their identity to the UN and not the world.

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Those with innate powers must submit to a power analysis, which will categorize their threat level and determine potential health risks.

- This would benefit the person with power too, you realize that, dont you?

You cant possibly know how much power you actually have. Is there gonna be another level-up for you? Are you Jean Grey? We wouldnt want to repeat that specific clusterfuck, right?

But if you submit to an analysis it can help find ways to train you, circle ur weaknesses, etc.

Yes the UN would know ur threat level- and that would be bad why? Are you planning to attack Them? If not then no problem. Instead they would know if they should send you in or not- depending... you dont need a level 5 when there is a cat in a tree. We want to avoid unnecessary damage, thank you. If ur a level 1 you also dont want to be on the front lines against an alien invasion for example- better help evacuate non-powered individuals and not die immediately.

- Also worth mentioning: this is all still part of the "if you agree to sign" paragraph

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Those with innate powers must also wear tracking bracelets at all times.

- Yes I admit this one sucks. I could argue the pros but I dont really want to because this one is literally just a "we want to control you" rule and should be scratched.

------- (new paragraph in the accords)----

Any enhanced individuals who sign are prohibited from taking action in any country other than their own, unless they are first given clearance by either that country's government or by a United Nations subcommittee.

- I really want to think I dont have to say anything here but I feel I do.

No I do not want a guy wearing an american flag running around in my country if my government didnt explicitely allow it. Same for a giant tin man or a creepy spiderlady.

- If anything then this paragraph would help improve the communication between countries. Yes people fear that in emergencies this will all take too long but 1) thats not the Accords fault and 2) I think we already have situations like this irl and most times it does work.

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Governments are forbidden from deploying enhanced individuals outside of their own national borders, unless those individuals are given clearance as described above. The same rule also applies to non-government organizations that operate on a global scale (including S.H.I.E.L.D. and the Avengers).

- Same reasoning. I really really dont want Shield around with their shady everything.

- And always needing consent before weaking havoc in other countries? nice

--------(new paragraph)-----

Any enhanced individuals who do not sign will not be allowed to take part in any police, military, or espionage activities, or to otherwise participate in any national or international conflict, even in their own country.

- Basically if you dont sign up then you cant be a super-cop. Groundbreaking.

(This is very much explained in the first paragraph already.)

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As a corollary, they will not be allowed to participate in any active missions undertaken by private or governmental law enforcement/military/intelligence organizations (such as S.H.I.E.L.D. and the Avengers).

- s a m e t h i n g

--------(new paragraph)-----

Any enhanced individuals who use their powers to break the law (including those who take part in extralegal vigilante activities), or are otherwise deemed to be a threat to the safety of the general public, may be detained indefinitely without trial.

If an enhanced individual violates the Accords, or obstructs the actions of those enforcing the Accords, they may likewise be arrested and detained indefinitely without trial.

- Cancel the without trial part and then Id say its just. This way it stinks and I feel Ross had his hands in this. No, I am not defending this one. Its Not Okay.

------(new paragraph)-------

The use of technology to bestow individuals with innate superhuman capabilities is strictly regulated, as is the use and distribution of highly advanced technology (such as Asgardian and Chitauri weaponry).

- You cant just experient and turn urself into the Hulk anymore??? Where is the fun in that?? //sarcasm//

- I dont need to go deeper into this, do I?

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The creation of self-aware artificial intelligences is completely prohibited.

- Here comes a problem. For Tony mostly.

- I can think of a few reasons for this but I dont think many people are even capable of doing this. I think it would bd enough to file a request if you want to try and build an AI.

--------(new paragraph)----

The Avengers will no longer be a private organization and will operate under the supervision of the United Nations.

- See.. all of the above on why this is a good thing?

- The Avengers as a private organisation is actually a super scary thought. And if you arent at least a little freaked out about this (all from the point of looking at this as if it were real) then idk what to tell you.

---------(new paragraph)-------

For the purposes of the Accords, an "enhanced individual" is defined as any person, human or otherwise, with superhuman��capabilities. This includes individuals whose powers are an innate function of their biology as well as individuals who utilize highly advanced technology to grant themselves superhuman capabilities. However, individuals with advanced prostheses do not seem to be considered "enhanced", even if their prostheses give them capabilities beyond those of ordinary humans.

- Basically just explaining what they mean by "enhanced individual": people with powers. Doesnt matter if you are born with ur power or built urself a supersuit.

-If you got leg protheses that are super bouncy you arent considered an "enhanced individual" (to put it as simple as possible).

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All members of the Avengers are subject to the same conditions as enhanced individuals, even if they are not enhanced themselves: Black Widow was required to sign so she could continue serving on the Avengers, and Hawkeye was incarcerated on the Raft after violating the Accords.

- I think this is fair because if you consider urself an Avenger and fight with them then you also should be held accountable.

- You wouldnt want a Someone to work in super-person capacity which both gives a great deal of responsibility and allows a high chance of fuck ups and destruction without them having any regulations, okay?

AND THATS ALL THERE IS

THATS ALL THE MCU WIKI SAYS THERE IS

Which is ofc bullshit because the Accords were thick and 117 countries worked on them for idk how long. Do you understand what that takes? The compromises and politic battles thats been fought over this document?

And yes it is still not perfect.

But who in the seven Hells said that this was the final draft? Who??

"I dont wanna sign away my freedom of choice" F you! What about my freedom of choice of having some costumed weirdos run around my town blowing stuff up killing people?

"We cant save everyone" yEAH but maybe just mAyBe if you werent a dumb cunt then mayyybe with some teamwork with the countries respective secrurity personell (as every fucking country does have) then maybe Kyle, Maria and Dembe would still be alive?? Who knows.

So what I hear is "I dont wanna give up my freedom and continue to do as I see fit. Because I think I am a better judge than a UN committee and 117 governments that dont want me breaking into their countries on a semi-regular basis."

and thats why im generally pro-Accords :)

#marvel #marvel civil war #civil war #captain america civil war #cacw #sokovia accords #iron man #pro accords #anti-steve rogers #no i dont wanna fight lma

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survivetashirojima · 5 years ago

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Episode #4: “My move........ it approaches.........“ - Joanna

NOOOO JG. You will be missed ;-;. Sorry I didn't ally with you but like, following your trend of orgs, I couldn't risk this one having you go missing in the middle again which happened. The challenge sucks tho. I really wonder what the punishment for not doing it is. A lot of people are hella inactive so I'm assuming its to curb on that. Its really annoying tbh. I want a nice friendly game but most of the people don't talk and i'm sad. I came back to make new friends but its okay, I still got Madeleine and Joanna and others. *sigh so quiet...

Okay so, I am getting my goals Play the game with out my parents knowing- it’s been over a week. They don’t know. Make moves, do shit- I am in 3 alliances and just successfully coronated my first vote. Don’t fail my classes- I’m only failing one it’s fine. And everyone is so nice! I love this cast so much!!! And JG just quit, ugh. I hope everything is okay, and he is okay!!

Oop, it’s been a minute since I’ve confessed. My bad. Not much has been happening but now I’m up to 3 alliances without doing much so I guess that’s good. There are people who are real quiet...I guess I am too, but I have people I trust

https://youtu.be/DmayBejZEqM

OKAY 1. I just won myself back into I Love Money, which was the ORG that I got eliminated from that drove me to steal that road sign LMAO anyway if that makes me more inactive I’m sorry ;-( I’m naturally bad at orgs so this twist of no tribes already puts me at a disadvantage 2. and now I’m one of the 6 people who can be eliminated which. Puts me on edge. UGH why am I on the bottom of this already. I’m gonna try to push for Kevin bc he’s a comp beast, that’s all I got

I DID IT I WON A THING I WON MY FIRST THING OH MY GOODDDDD I'M SO EXCITED TIME TO MAKE BIG MOVES

Pat and I are going to try and make a move tonight. We are deciding between Dylan or Andrew. I think Dylan is feeling super comfortable so I'm pushing for him. I'm excited to try and mix up this game. I think this is the round that things need to start happening, and I am going to do my best to make them start happening, and make them start happening exactly as I want them to. I want to become a mastermind in this game. An under the radar threat. I have won a single immunity, I can use Pat as a shield and as an ally and I can control this game behind my shield, because nobody will think of this little high school girl as a threat. Thats the hope at least.

I thought Stephen was going to like want to work with me, but he is super hesitant about it. Currently trying to sway Timmy into voting for Dylan. Said that I heard Dylan and that I was leaning towards voting for him, he doesn't have to know that voting Dylan is my idea. Hopefully I can pull this thing off, a blindside under my belt won't be too bad. I told Kevin that I heard his name from Stephen (this is true btw), so hopefully Kevin will trust me more than he already does (or at least I think he trusts me). I got my work cut out for me if I am going to pull off this Dylan vote, but Pat and I are working hard at making sure this happens and I really hope that it is pulled off.

MY MOOOVVVVVVEEEE It's falling apart. I don't think I have the numbers and tribal is coming up. Brien might have to go I guess.

literally I’m probably going home LMAO I think I have people protecting me, but it’s probably me. So basically if this is my last confession: I love you all, and this is the lowest placement I’ve gotten in an ORG

So, developments. Cause I’m a messy bitch I’m making another alliance with kevin pat joanna and maybe others, the reasons for this are twofold. 1: more information. seeing how they talk and who they talk about will tell me a lot, and 2: i never wanted to put all my eggs in a kalokairi basket to begin with. Dylan barely talks to me, god knows what madeleines doing after that challenge, timmy is awesome but also very smart and knows me well. So this alliance provides me with other options, however, the risk is that if theres a majority alliance with someone from kalokairi and this new alliance they will know im being shady, and likely vote my ass out. But they may have been targetting me all along, who knows. At this point I might try and target brien, because he is in neither of my major alliances, but the new alliance is pretty sold on dylan so... who knows?

So, I’ve been busy. I am honestly out to get Madeline. Joanna is my main bitch. I am close with jay and brien as well. And me timmy and Madison have an old relationship. I feel good about working with them going forward. I love Kevin as well. I like vi. Everyone else is boring. But I’m like trying hard to get Dylan voted out first and be the crazy vote and save brien my Philly brother. This has been the craziest vote yet and you all have me and Joanna to thank for that. This whole individual immunity thing makes me feel so good.

*Screams into the void* THIS VOTE IS A FUCKING MESS so this is the Dylan Brien vote. (unless something else gets thrown in then I'm just fucked) so basically i was helping plan a good ol' Brien vote out. I had it all good. we had Majority, then I watch it crumble before my very eyes. first it seemed like Kevin wasn't with us, and then Stephen. so as far i know it is 45 minutes until tribal and we presumably have majority OR everyone is lying to me and dylan is going home. I just, this is a giant mess.I love it, but i also hate it. it is out first complicated vote. *Continues screaming into void*

Sorry I haven't confessed in a bit, I've definitely been INV the last few episodes lol. But anyways, get out of work and for the first time it really felt like I'm playing a game. People were FINALLY messaging me about an actual strategy and actual decision that needed to be made. Joanna filled me in that it's Dylan or Brien going tonight, and that she was leaning Dylan. At first I wanted to go for Brien instead, but I talked to Pat and he give me a whole list of people who are voting for Dylan. And TBH if no one is gonna give me an alternative, that's just what I'm gonna do. Besides, the only people who have talked to me today were on that list so those are the people I want to work with. Like Pat, Joanna, Madeleine, Kevin. But apparently this vote is split down the middle so?? I assume if it deadlocks that everyone immune won't have to draw a rock, so I really don't mind letting it tie. Though realistically anyone not immune is just gonna flip their vote to avoid it. Tho I'm really not worried about next round's tribal either. There are far bigger fish to fry in this game over me right now.

My move........ it approaches.........

So I'm desperately typing this 5 minutes before tribal AHH! So earlier on Pat told me Madeleine was voting with him. I messaged her like, 30 minutes ago, asking her what she was doing. And she just starts pushing real hard for me to keep Dylan. It was pretty much like I was her last hope in the world. TBH I'm not falling for the age-old Survivor trap of telling both sides I'm voting with them. If the vote doesn't go my way, it doesn't go my way. I can't be a wishy-washy player this early on in the game. It's way more likely for the majority to take revenge on the person in the middle than someone who was just a cog in the machine for the other side. Right now I just want to play the part of a loyal alliance member and get down to smaller numbers. I can't be seen as anywhere near responsible for the first game defining moment of the season. It's way way way too early.

CASUALTIES:

CAST ASSESSMENT:

PART 1: https://www.youtube.com/watch?v=cqzYsBDKxCc&list=PLB-4yJ0EHce-bxHQVmQVdrV6tx36_6Jly&index=9

PART 2: https://www.youtube.com/watch?v=UqnaixVax30&list=PLB-4yJ0EHce-bxHQVmQVdrV6tx36_6Jly&index=10

PART 3: https://www.youtube.com/watch?v=t2z-brIL5i0&list=PLB-4yJ0EHce-bxHQVmQVdrV6tx36_6Jly&index=11

#Purrvivor

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oovitus · 6 years ago

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How to answer the most common nutrition questions like a boss: A cheat sheet for helping anyone hone their eating habits.

If you love nutrition, health, and fitness — or you’re already a professional in one of these fields — you probably get a LOT of diet- and nutrition-related questions from friends, family, clients, and/or patients.

That’s why we created this cheat sheet, with evidence-based, easy-to-understand answers to the most common questions, all of which are covered in our newly updated Precision Nutrition Level 1 Certification program.

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If you’re a health and fitness professional, no doubt you get a ton of diet- and nutrition-related questions.

Heck, even if you’re just really passionate about health and fitness, you’re probably getting questions all the time.

Coming up with the right answers can be difficult, because:

The right answer depends on who the asker is. Young athlete? Middle-aged man? Sixty-something woman? Whether you’re actively coaching, or you just have a diverse social network, the questions will run the gamut.

There are so many facets of nutrition. Macronutrients, micronutrients, supplements, pesticides, GMOs… where do you start?

There’s a TON of confusion about nutrition “truths.” Is red wine saving your life, or killing you? What about red meat? Eggs? And how ’bout that new plant-based diet?

The truth is, there is no one-size-fits-all answer to any nutrition question.

However, if you build a strong foundation of nutrition knowledge, you can:

learn how to accurately determine each person’s individual needs,

understand how targeted nutrition can support their goals, and

get better results for them, confidently and reliably.

With this article, you’ll start to build that foundation.

Here we’ll cover:

what’s really behind the most common nutrition questions,

why each person’s unique physiology matters,

how each person’s situation can help determine your response,

how to handle diet trends (Paleo, carb-phobia, etc.), and

how you can incorporate this knowledge… starting today.

Of course, this “cheat sheet” is just a start. There’s so much more you can learn.

That’s why devote the entire first unit of our newly updated Precision Nutrition Level 1 Certification — 300 pages, 8 chapters, 8 comprehensive video lectures — to the most crucial elements of nutrition science.

That includes the most up-to-date findings in cell physiology, digestion, energy transfer, nutrient biochemistry, and more.

And, in case you’re wondering, the other 300 pages, 9 chapters, and 9 video lectures are devoted to the art of nutrition coaching.

That includes the most up-to-date findings in change psychology and the latest things we’ve learned having coached over 100,000 clients.

So…

If you want to learn, we’re here to teach.

If you feel excited and inspired by what you learn today, and you’d like to learn more about the program, please put your name on our Precision Nutrition Level 1 Certification presale list below.

We’re excited and inspired too.

We recently updated the program with the latest research, and enhanced it with a new workbook/study guide, over 35 new client assessment forms and questionnaires, and 17 brand-new animated videos.

The program opens up on Wednesday, April 3rd.

Since we only take a limited number of students, and the program sells out every time, we recommend adding your name to our presale list below. When you do, you get the chance to sign up 24 hours before everyone else. Even better, you’ll save up to 33% off the general price of the program.

Double win.

For now, let’s get started with some of the most common nutrition questions, including:

Question #1: “I’m new to this whole nutrition thing. Where do I start?” Question #2: “What’s the best diet to follow?” Question #3: “Is counting calories important for weight loss?” Question #4: “Should I avoid carbs?” Question #5: “Should I avoid grains?” Question #6: “What (and when) should I eat around my workouts?” Question #7: Should I drink less alcohol? Question #8: “Does the Paleo Diet live up to the hype?” Question #9: Should I do a detox or juice cleanse? Question #10: “Do sleep habits and stress really affect nutrition?” Question #11: How should I eat to get six-pack abs?”

Question #1 “I’m new to this whole nutrition thing. Where do I start?”

Answer: Let’s start by eliminating nutritional deficiencies.

This one is always interesting, because no one ever wants to believe they have nutritional deficiencies.

People might not want to hear it at first, but nutrition beginners don’t need a major diet overhaul on day one. They don’t need to “go Paleo” or “eliminate sugar.”

As their coach, your first step should be to open newbie clients’ eyes to the fact that they probably have one or more nutritional deficiencies (seriously — more than 80 percent of the population has at least one).

Until nutritional deficiencies are removed, the body simply won’t function properly — and that makes any health or fitness goal a lot harder.

So, to eliminate deficiencies, your first order of business is to help the person find workable strategies for rounding out the diet, so they get:

a bit more protein,

ample vitamins and minerals,

sufficient healthy fats, and

more water.

Tell them that you’re going to help them establish optimal eating habits one step at a time. Then talk through some strategies: Find out which of the nutritional areas listed above will be most challenging for them (for example, some of the beginners we work with don’t know how to cook meat). That’s the problem you’re going to help them solve first.

Once nutritional deficiencies are addressed, you can start to focus on things like food quality and portions.

What to say when the person seems impatient? Explain: “This process isn’t slow; it’s systematic. It focuses on the things that are in your way right now. Once they’re eliminated, progress happens fast.”

The 3 steps I teach trainers and health coaches to fix any diet problem.

How to fix a broken diet. [Infographic]

What to do when you don’t like vegetables. [Article + infographic]

Question #2 “What’s the best diet to follow?”

Answer: There is no “best diet.”

As you emerge as a health, fitness, and nutrition expert, everyone’s going to want to know: Which dietary “camp” do you belong to?

The best coaches maintain a neutral position on this. If you can, strive to be a nutritional agnostic: someone who doesn’t subscribe to any one dietary philosophy.

Why? All dietary protocols have their pros and cons. What works best for one person won’t work best for another. Also: A diet that has worked best for someone in the past won’t necessarily be what works best for them moving forward.

Tell your client or patient that you’re going to help them find the approach to eating that works best for them right now, whether it be Paleo or vegan, high-carb or low-carb, tight budget or unlimited funds — or some blend of all of these.

The truth is, the human body is amazingly adaptable to a vast array of diets, so the best diet is the one that:

matches the person’s unique physiology,

includes foods they enjoy enough to follow consistently, and

is realistic for them in terms of life logistics and budget.

Indeed, you can make people lean, strong, and healthy on a plant-based or a meat-based diet. You can help improve their health with organic, free-range foods and with conventional foods. They can lose weight on a low food budget or an unlimited one.

It just takes a little know-how and a system for using the best practices across all diets.

Paleo, vegan, intermittent fasting: Here’s how to choose the best diet for you.

Question #3 “Is counting calories important for weight loss?”

Answer: For many people, calorie counting may be more of a hassle than it’s worth. The good news: There is a better way.

Weight management is a simple equation: Eat more than you burn, and you gain weight. Eat less and you lose weight.

But the physiology behind “calories in, calories out” is actually much more complex and dynamic than most people realize. Plus, it’s imprecise; we estimate that there’s typically an error of up to 25 percent on the ‘calories in’ side, and on the ‘calories out’ side.

Beyond that, counting calories is an external system (outside of your body). In essence, people who count calories are less likely to see lasting results because they’re outsourcing appetite awareness to the food-label gods. To really win at portion control, coach your clients or patients on tuning into their internal hunger signals.

For these reasons, and more, we tell our clients that for most people, counting calories is a lot of work for very little benefit.

(Interestingly, most clients become elated when they realize they can get the body transformation they want without ever counting calories again.)

Instead of calorie counting, we recommend a hand-measure system for portion sizes. Here how it works:

Your palm determines your protein portions.

Your fist determines your veggie portions.

Your cupped hand determines your carb portions.

Your thumb determines your fat portions.

This system counts your calories for you, and gets your macronutrients lined up too, without having to do any annoying food-label math.

Plus, your hands are portable — they go wherever you go, making portion-sizing very convenient. In addition, your hands are generally scaled to your size — the bigger you are, the bigger your hands, so the more food you need and the more food you get.

Clients typically get the hang of this system within a week of learning it; then we help them monitor results and tweak as needed.

Forget calorie counting: Try this calorie control guide for men and women [Article + infographic].

Can eating too little actually damage your metabolism?

The surprising problem with calorie counting. Part 1: ‘Calories in’ and Part 2: ‘Calories out’ [Infographics]

All about eating slowly (for appetite awareness).

Question #4 “Should I avoid carbs?”

Answer: No; but let’s make sure you’re getting the right kind of carbs.

Ask almost anyone what they need to do to lose a few pounds, and they’ll probably say: “Cut back on carbs.” As a professional in a health/fitness field, you’ve probably heard it dozens of times.

However, most folks would do best eating a moderate amount of quality carbs—whole grains (when tolerated), fruit, potatoes, sweet potatoes, beans and legumes, etc. (We emphasize moderate, of course).

For men, this usually means about 1-2 cupped handfuls per meal. And women, about 1 cupped handful per meal.

Of course, the needs of each individual may differ, based on their size, activity level, goals, and genetics.

But, bottom line, carbs are not inherently fattening, especially whole food sources. And getting adequate carbs can help most clients exercise harder and recover better, optimizing progress.

Yep, this is a controversial position to take. But it works. And while avoiding carbs may facilitate rapid weight loss initially, we’ve found that it’s not practical (or necessary) for long-term success for most people.

Carb controversy: Why low-carb diets have got it all wrong.

The ketogenic diet: Does it live up to the hype?

Question #5 “Should I avoid grains?”

Answer: No; most people trying to stay lean do best with a reasonable amount of whole grains.

Grain discussions are really trendy right now, as many people have suggested they’re dietary enemy #1 and should be completely eliminated. This is hot news as, just ten years ago, they were supposedly one of the healthiest foods on the planet.

From our perspective, grains aren’t as evil as they’ve been made out to be by the Paleo and Whole30 camps. At the same time, they aren’t the superfood vegans and macrobiotic eaters suggest either.

Bottom line: While you don’t need to eat grains, unless you have celiac disease or a FODMAP intolerance, there is absolutely no need to avoid them. (And even in those two scenarios, it’s only specific grains you need to worry about).

Most people follow a better, more health-promoting diet if they’re allowed grains in reasonable amounts, along with a wide array of other non-grain carb sources like fruit, potatoes, sweet potatoes, beans, lentils, etc.

Remember, it’s the ability to follow a diet consistently over time that provides the greatest results, regardless of what that diet is. And unless you’re intolerant, there’s no good reason to totally exclude certain foods, especially foods you enjoy.

Settling the great grain debate: Can wheat and other grains fit into a healthy—and sane—diet?

Question #6: “What (and when) should I eat around my workouts?”

Answer: It depends on your goals. Let’s talk about those… then we can come up with specific recommendations for you.

If you train athletes, this is a really common question. But lots of non-athletes are curious too.

Contrary to popular media, most folks are best served by eating good quality whole foods in reasonable amounts, without having to focus on specific workout nutrition products or protocols.

So you can advise non-athlete level clients to eat a normal, balanced meal 1-2 hours before and after exercise. This will provide adequate protein and carbs to both fuel the workout and maximize recovery/adaption.

However, if you coach advanced, hard-training clients or athletes, tell them you’re going to help with their unique workout-nutrition needs.

Endurance athletes, bodybuilders, or those looking to maximize muscle gain could add a protein and carbohydrate drink during their workout. We usually recommend about 15 g of protein and 30-45 g of carbohydrate per hour of exercise.

Physique competitors, as well as people trying to maximize fat loss, could add essential amino acids (or branched chain amino acids) during their workout. We usually recommend 5-15 g of EAA (or BCAA) per hour of exercise.

In the end, rather than having one stock answer here, you need to be clear about who you’re working with.

Best workout nutrition strategies: A useful guide for what to eat before, during, and after exercise.

Workout nutrition illustrated. [Infographic]

Question #7 Should I drink less alcohol?

Answer: If optimal health and fitness is your priority, consider reevaluating your drinking habits.

People may balk at that answer initially, but once you lay out the facts and make it clear that you’re not telling them not to drink, their ears will open.

There’s a lot of confusion about whether drinking is good for you or not. That’s mainly because the news media likes to play up new studies revealing the possible cardiovascular benefits of alcohol.

But the truth is, no one really knows who will benefit from light to moderate alcohol consumption. Meanwhile, any level of drinking (even “moderate”) comes with health risks that should be considered.

Heavy drinking — more than 7 drinks a week for women and more than 14 per week for men — increases the risk for a long list of health problems involving the heart, brain, immunity, hormones, liver, and metabolism.

But even light to moderate drinking can affect sleep, appetite, and decision making — which absolutely can have a negative impact on your clients’ health and fitness goals.

Still, drinking is an undeniable part of culture, and when enjoyed reasonably it can be delicious and fun.

Tell your clients or patients that you’re going to help them sort out their priorities to determine the best level of drinking for them. Then encourage them to track their drinking habits — and how their drinking habits make them feel physically and psychologically — for a couple weeks.

Most drinkers consume a lot more alcohol than they think, and when they stop to evaluate, many decide on their own that it would feel better to cut back.

Would I be healthier if I quit drinking? My quest to understand the real trade-offs of alcohol consumption.

Question #8 “Does the Paleo Diet live up to the hype?”

Answer: Mostly, yes. But not for the reasons you think.

The Paleo Diet is one of the most popular nutrition approaches in the world right now. There’s no doubt that it works for many people. However, the reason it works has little to do with the story the Paleo proponents tell (evolutionary adaptation, inflammation, etc.).

Here’s the deal. Paleo does work for a lot of people because it emphasizes mostly whole-food sources of lean protein, vegetables, fruits, and healthy fats.

However, while Paleo is starting to incorporate more high-quality carbs, grass-fed dairy, red wine, and other things that used to be “off limits” — the diet can still be too restrictive for some folks.

In the end, Paleo likely gets more right than wrong. And if people want to follow it, you can help them do it in a sane, reasonable, sustainable manner.

But for most, it’s unnecessary to follow such a strict dietary ideology. You can take the good from the Paleo approach and get rid of the silly dogma.

The Paleo problem: Examining the pros and cons of the Paleo diet.

Question #9 Should I do a detox or juice cleanse?

Answer: Probably not; most popular detox diets don’t remove toxins or lead to fat loss.

Lots of people are worried about the effect of modern lifestyle factors like poor nutrition, sleep deprivation, stress, and environmental pollutants on their health.

So you probably get a fair number of questions about detox diets and juice cleanses, which have come into vogue as an efficient way to (supposedly) lose weight and rid the body of impurities.

But detox diets don’t clean out toxins or help you lose body fat. In fact, detox diets can work against these goals by bypassing the body’s natural detoxification systems and creating a feast-or-famine cycle of eating.

Among many problems, detoxes and cleanses often:

are protein deficient,

are extremely low in energy,

cause unhealthy blood-sugar swings,

cause GI tract dysfunction, and

lead to a yoyo of restrictive eating and overcompensation.

If doing a juice cleanse or detox diet helps a person get ready to make further helpful and sustainable changes in their life, OK. Just coach them through a cautious and monitored protocol.

However, we prefer helping them build life-long skills and incorporate daily practices to improve their health, performance, and body composition without extreme (and unsustainable) things like detoxes and cleanses.

Are detox diets good for you? How a 3-day juice cleanse landed this dietitian in the ER.

Question #10 “Do sleep habits and stress really affect nutrition?”

Answer: Yes, but those effects vary from person to person, as do the best sleep and stress management strategies.

Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition.

Clients and patients should be coached through:

creating a sleep routine, including having a regular schedule,

limiting alcohol and caffeine, especially in the afternoon/evening,

choosing de-stressing activities before bed,

setting an appropriate room temperature for sleep,

making the room dark,

keeping the room quiet, and

waking up appropriately, with light exposure and soft noise.

As for stress, it’s all about finding the sweet spot. Too much stress, or the wrong kind, can harm our health. Yet stress can also be a positive force in our lives, keeping us focused, alert, and at the top of our game.

It all depends on what kind of stress it is, how prepared we are to meet it — and how we view it.

Since stress affects the mind, body, and behavior in many ways, everyone experiences stress differently. Each of us has a unique “recovery zone,” whether that’s physical or psychological, and our recovery zone depends on several factors.

It is critical to teach people strategies and skills to view and handle their own stress load appropriately. The following can increase stress tolerance or diminish stress load:

meditation or yoga

outdoor time

snuggling a pet

listening to relaxing music

deep breathing

drinking green tea

Hacking sleep: Engineering a high quality, restful night [Article + infographic]

Good stress, bad stress: Finding your sweet spot. [Article + infographic]

Question #11 How should I eat to get six-pack abs?”

Answer: First let’s explore whether a six pack is worth the trade-offs.

To answer this one, you first have to know if six-pack abs are really what your client wants. (And if they’re prepared to do what it takes.)

Getting ripped abs is a much bigger undertaking than most people realize. There are definite benefits to getting that lean (<10 percent for most men, and <20 percent for most women), but there are real trade-offs too.

Alcohol, processed foods, and desserts all need to be severely limited if you’re trying to lose fat and show off a washboard stomach. Social situations often become difficult. Other interests and hobbies may need to decrease.

However, if clients really want to get a six-pack in the healthiest possible way, they’ll need to follow these principles 90-95 percent of the time:

eat protein and vegetables at every meal,

include healthy fats at most meals,

eat a small amount of carbs post-workout only,

limit carbs at all other meals,

exercise intensely 4-5 times per week, and

get at least 8 hours of sleep each night.

Armed with this information, you can have an honest conversation about whether your clients want the six-pack badly enough. (Or if they’d settle for moderately lean and healthy without giving up some of the other things they enjoy).

The cost of getting lean: Is it really worth the trade-off?

Here’s the cost of getting lean. [Infographic]

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In the end, yes, it’ll take some time to master these answers on the fly with a wide variety of people, but the only way to get started is to dive right in.

Remember: While you’re expected to know all the answers, you can’t be expected to know everything about every single person.

So use the answers in this cheat sheet as a starting point (I recommend that you do the deeper reading first), and then learn more with strategic questions about their particular needs and goals.

In the end, being the go-to coach for nutrition questions is about — yes — knowing the facts. But it’s also about meeting people where they’re at and garnering experience while you make the journey together.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes — including how to manage energy balance — is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.

[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]

Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, April 3rd, 2019.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.

Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

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