The Ultimate Nutrition Bible Quotes

“We give a 24-hour view of all of the activities, foods, and supplements you can use to be in a peak state all day. First, it’s important to honor your chronotype to know when you should wake up each day: Lions are morning people Wolves are night people Bears are in the middle Dolphins are light sleepers who struggle to get a good night’s sleep”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“Sit or lie down someplace quiet, and fix our attention on the feeling Stay with it without trying to resist it or do anything about it Stop giving it labels; we simply focus on the sensations in the body. E.g., a diffuse sensation of discomfort around the belly instead of calling it “hunger” Next, we let go of trying to change the sensations We stop visualizing it, we remove all images from the mind We open the gates to the sensation, “I want more of whatever that is” When allowed to come up unresisted, the sensation runs itself out If we resist it or try to change the sensation, it persists and grows”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“Bacteria have about a 48-hour life cycle. This means that specific types of bacteria that thrive on certain foods die if you don’t feed them. Conversely, you create new colonies of bacteria when you start eating new foods.”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“This chapter is loaded with multiple ways to introduce new adaptive challenges and break homeostasis. We recommend that you: Upgrade your macros (more protein, more fiber) Start lifting weights (if you’re not already) Change your weight training program Increase your weight training frequency each week Do an HIIT workout a week Progress to two HIIT workouts a week Do cold therapy Add walking Add rebounding Add yoga Add cardio Change the type of cardio Increase the intensity of cardio Increase anabolism Do sauna sessions Cut calories”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“Your basal metabolic rate (BMR), or resting metabolic rate, makes up 60 to 75 percent of your total daily calories burned, making it your biggest category of “calories out.”40 This is how many calories you’re burning while doing and eating nothing. Your body burns these calories to sustain life, such as by breathing, pumping blood, and creating new cells.”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“The short answer is that building muscle requires a lot of energy. Based on doing math ourselves and with clients, we estimate that synthesizing one pound of lean muscle burns around 5,000 calories. Yes, the energy cost of building a pound of lean tissue is that high. Next, muscle increases your BMR, which means you’re burning more calories while you watch Netflix. A pound of lean muscle burns on average three times more than a pound of fat. A pound of lean muscle burns around six calories a day, whereas a pound of fat burns around two. A metabolic study found that after nine months of resistance training, resting energy expenditure (REE) went up 5 percent. So, if you add 20 pounds of lean muscle, you’re going to burn an extra 120 to 130 calories a day. This adds up over time.”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“The first major key here is that not every macro is created equal. Some macros produce a much higher or lower net amount of “calories in” than others. Your body expends calories to digest and assimilate your food. This is called the thermic effect of food (TEF), which varies based on macronutrients and your meal components:”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“For example, 1,000 calories of protein create 700 “calories in,” and 1,000 calories of fiber are around 500 net calories, whereas 1,000 calories of carbs or fats will be much closer to 1,000. These differences can create a huge calorie deficit over time. Because protein and fiber have the highest TEF, and high-protein foods and fiber tend to be satiating, most diets are high in protein and fiber.”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“Winners embrace accountability. Losers fear it. The more levels of accountability you can add to your life, the more successful you’re going to be. This is true for business, and it’s true for your body.”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“Nowadays, thanks to state-of-the-art tests such as SpectraCell, bloodwork, and genetic and microbiome testing, you can easily identify suboptimal nutrient levels.”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“The breakthrough strategy to achieve short- and long-term success is to make the body feel safe throughout the journey with refeeds, diet breaks, and reverse dieting. With these three tools, you can safely lose body fat permanently and avoid the yo-yo effect.”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“Testosterone A steroid hormone that stimulates development of male secondary sexual characteristics, produced mainly in the testes, but also in the ovaries and adrenal cortex. Leptin A protein produced by fat cells that is a hormone acting mainly in the regulation of appetite and fat storage. Thyroid A gland that makes and stores hormones that help regulate the heart rate, blood pressure, body temperature, and the rate at which food is converted into energy. Ghrelin A hormone that is produced and released mainly by the stomach with small amounts also released by the small intestine, pancreas, and brain.”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics

“Bruce Lee principle: “Absorb what is useful, discard what is useless, and add what is specifically your own.”
― Matt Gallant, The Ultimate Nutrition Bible: Easily Create the Perfect Diet that Fits Your Lifestyle, Goals, and Genetics