When it comes to fitness and nutrition, the nutrition part can cause a lot of confusion. There’s so much information out there about the best diet to follow and often the advice is contradictory. My guest today is here to clear up some of the confusion. His name is Robert Santana, he’s a registered dietician, a PhD candidate in exercise and nutrition science, a Starting Strength coach, and the nutrition coach at Starting Strength Online Coaching. Today on the show we discuss all things diet and nutrition. We begin with a big picture overview of the three main macronutrients our body uses to function, and the science of their effect on the body. Robert walks us through how our body partitions nutrients as we consume them, and explains exactly how we get fat. In the process, Robert debunks a lot of popular ideas people have about nutrition these days, like eating carbs makes you fat and eating fat is an easy way to lose weight. In fact, he argues that you should probably be eating a lot more carbs than you are now. He then walks us through the science of fat loss, and gives practical examples of what a diet needs to look like, whether you’re wanting to lose fat, while maintaining muscle, or gain weight that's more muscle than fat. We end our conversation discussing my experience in cutting weight, what I eat from day to day, and why trying to get six-pack abs isn’t necessarily a healthy goal. Get the full show notes at aom.is/santana

In this episode, RP Super Coach Robert Santana discusses advanced dog training, how hiking helped cure his knees, and the food scenes in Phoenix and Vegas. He shares insights on being a great coaching client, dealing with challenging clients, and the misconception that weightlifting should feel like cardio. The conversation also delves into form checks, grocery store strategies, and rapid-fire questions.

Dr. Robert Santana discusses protein needs, nutrient timing, and carbs for strength training. Challenging traditional protein recommendations, he emphasizes balance in diet and training over supplements. The conversation covers debunking myths on post-workout insulin spikes, endurance training, and the role of carbohydrates in hydration and performance.