Titans, Red meat has been demonized for years. But before you ditch the steak, look at what you’re actually getting. 🥩 Complete protein — all 9 essential amino acids needed to build and maintain muscle. 🥩 Highly bioavailable nutrients — iron, zinc, vitamin B12, selenium, creatine and more. 🥩 Protein density — a relatively simple way to get a large dose of high-quality protein and micronutrients in one meal. And what about the studies linking red meat to disease? A lot of the scary headlines come from observational nutrition studies. Researchers observe what people eat and look for associations with disease. These studies can identify patterns, but they cannot by themselves prove that red meat caused the outcome. Diet is incredibly difficult to isolate. Smoking, alcohol, exercise, total calories, processed foods, body weight and other lifestyle factors can all influence the results. Randomized controlled trials can better test cause and effect, although long-term nutrition RCTs are difficult to conduct. The takeaway? Don’t fear a steak because of a headline. Look at the totality of the evidence—and the rest of your diet. Prioritize whole foods. Hit your protein. Eat your meat.

Titans, Nutrition apps on your phone are super helpful in taking stock of where your diet is going. You can set macros, test for a week or two, then adjust accordingly. Much like your bank account, tracking shows where you’re deficient. It’s sometimes tough to look back and see where mistakes were made (oh wow… I suck at this type of moment… lol) … but… it’s the only way to know where to improve. Here is a link to a free one I’ve used before called Carb Manager. No affiliation with me. If you’re struggling with weight loss or tracking protein, give this a try and report back down the road. Keep grinding men! https://apps.apple.com/ca/app/carb-manager-keto-macro-log/id410089731

Hello fellow Titans! I'm Ron, I'm 46, and from western New York, and I'm happy to part of the group. I found the Titans 4 Life podcast this summer completely but chance, and I've been hooked ever since. I work as a foreman in the sand and gravel industry for a living, and beyond that I'm a box lacrosse player in the US, and for a Canadian team in Barrie, Ontario,, hockey player, hockey referee, a volunteer firefighter with 28 years experience, and I like to stay busy lifting when I can and whatever I can from weights in the basement to bales of hay on my parents farm. I had a shoulder injury this spring that required surgery, which I'm still in the recovery process of. Physically I'm far from where I want to be because of this. I was happy with the progress I was making before my injury, but now I'm on a slow mend and will consider the recovery a way to start over. Mentally I like to think I have the right mindset. I don't want to say I'm dependant on motivation to get where I want to be, because I have my goals that are going to flex with my future capabilities or restrictions. I have the desire, I just need to stay patient. I'm short on training, but I walk every day just because that's currently all I can do, I've passed well over 200 miles since surgery. Nutrition I know I'm weak on lately, although I do try. I depend heavily on MyFitnessPal app to show me daily how good or bad I am at it. I use the app honestly, I'm only lying to myself if I don't. When you're limited on what you physically can do, it's easy to fall out of discipline routines that have been established, Im on the rebuild with myself on that, too. I became a listener to T4L, and a part of this group because I want to change, I want to be better. Emotionally I'm happy in life, but looking at myself in the mirror and on paper, I know I'm capable of so much more. I want my structure back and improved. I want my physical health back and improved. I want to learn more about other things that we all face, and approach it all with an open mind. I'm just an ordinary guy that may learn from someone else, or someone else may learn something from me, although I claim to be no expert. I tell people that my successes are built from failure.