RhoDe To Fueling Better

In this episode we are introducing the basic components of human metabolism relative to total daily energy expenditure (TDEE) aka "calorie burn" or how many calories we are burning on any given day. There are many misunderstandings when it comes to metabolism, so in this episode we break down the 4 components of TDEE including our basal metabolic rate, exercise activity thermogenesis, non-exercise activity thermogenesis, and thermic effect of food. We discuss how they contribute to our metabolism, the variables that impact them, and how to make lifestyle changes to increase TDEE. We also discuss energy balance and highlight the importance of fueling adequately to avoid metabolic adaptation, poor performance/recovery, and other health issues. Be sure to connect with us on social media and tag us if this episode was helpful! Follow us at @g_thesportsrd and @balanced.fueling

In this episode we discuss the #1 new year's resolution: to exercise more. We discuss how to set healthy intentions that are realistic, sustainable, and rooted in self-respect. We dig more into reasons why people are often unsuccessful with goals around exercise & movement when approaching it from a negative mindset. We then go over constructive steps you can take that allow you to positively reframe this mindset & transform your relationship with movement. As Sports Dietitians, we are both very passionate about working out and we hope that this episode helps you reframe your goals so you can kick ass in 2023! Be sure to connect with us on social media and tag us if this episode was helpful! Follow us at @g_thesportsrd and @balanced.fueling

In our fourth guest episode, we interview Chris Meyer, an engineer, Crossfit athlete and friend who is passionate about health and wellness. Chris lives an active lifestyle (including lots of Crossfit) and we discuss his goals related to keeping up with his high energy needs and strategies to fuel for increasing weight/muscle mass and performance. We discuss some of the challenges that can come with intentional weight gain in a society ridden with diet culture. Give Chris a follow at: @chrisjonmeyer to continue with his journey! Make sure to follow us at: @g_thesportsrd @balanced.fueling

In this episode, we catch up with listeners on what we've been up to including exciting personal and professional updates. A big congratulations to Gina for officially becoming a Registered Dietitian! Catch up with us to hear more about Gina's RD exam experience, wedding planning/deployed fiancé life, and training updates. Hear more about Laura's ankle injury updates including physical therapy, and focusing on performance/recovery throughout the process. We're back to our usual episode schedule after a brief summer hiatus! Be sure to give us a follow on IG: @g_thesportsrd @balanced.fueling

In our third guest episode and first official RD guest on the podcast, we welcome Colby Thibault, RD, LDN, CPT who joins us to discuss former athlete nutrition. In this episode, we meet Colby who is a fellow RD and private practice owner focusing on helping former athletes with the difficult transition from athlete life to fueling for real life. Colby discussed her own story as a college athlete and how she became inspired to focus on this area of nutrition. We review common struggles of athletes and former athletes in their transition to post-sport life and the nutrition challenges that come along with it. Be sure to follow Colby at @former.femaleathlete.nutrition on instagram! And follow us: @g_thesportsRD2b @balanced.fueling

In this episode we talk about a very important topic… setting nutrition & fitness goals! We first review common mistakes made when goal setting, such as choosing goals that are not behavior/action focused and setting extreme or all-or-nothing goals, both of which do not set you up for sustainable behavior change. We review the importance of setting SMART goals, which provide actionable steps that are realistic to get you to where you want to be. We also talk about how evaluating your progress and improving should be approached without criticism or negative self-talk, and how to reframe your mindset around goal setting. Make sure to follow us on IG: @g_thesportsrd2b & @balanced.fueling

In our first myth-busting episode, we review the carnivore diet (a popular fad diet these days) and discuss the health and nutrition risks associated with this restrictive diet. We discuss its impact on cardiovascular health, relationship with food, and nutritional status. Fad diets like this are often promoted by fitness influencers or coaches that have little to no nutrition training. We give our RD review of why this diet is so problematic and potentially dangerous for those following it. We want you to be informed when making nutrition decisions and we hope this episode convinces you to not fall victim to restrictive and non evidence-based diets such as the carnivore diet. Make sure to give us a follow on IG! @g_thesportsrd2b @balanced.fueling

This episode is our second guest episode and we are joined by dietetic intern/RD2Be Ali McGowan, who is currently working with Laura in one of her internship rotations. This episode will be of particular interest for those who are thinking about a career in dietetics and want to learn more about the path to becoming an RD. You will hear more about how Laura, Gina, and Ali determined that nutrition & dietetics was the field for them, and their own unique path to getting to the RD credential. We include more about our undergraduate experience, dietetic internships, and Master's coursework and the career possibilities in the field of nutrition. Be sure to follow us on IG: @g_thesportsrd2b , @balanced.fueling , @sproutoutloud

In this episode, we discuss Laura's recent ankle fracture and surgery experience and review recommendations for injury nutrition. We review common struggles and areas of confusion that you might experience during a significant injury. We discuss how and why nutrition is so important for the injury recovery process, including adequate calories, protein, and micronutrients. Spoiler alert: This is NOT the time to cut calories! This episode will be helpful if you've gone through an injury before, are currently dealing with one, or know someone who is recovering from one. If you've gone through a similar experience or have questions about injury nutrition, please reach out and let us know! Follow us on instagram: @balanced.fueling @apex__nutrition

In this episode we discuss the role of parenting practices around food and nutrition habits and how impactful it can be at helping children develop a healthy relationship with food and their bodies. We discuss several topics such as "cleaning your plate", introducing new foods, using food as reward, and diet/body-focused language. We give practical tips for positive food parenting practices such as including children in food decisions, the division of responsibility, and being a positive role model. This episode should be particularly helpful if you are a parent of a young child or are around children often. It also may be helpful if you would like to reflect on your own eating experiences as a child and how it has impacted your relationship with food. If you're looking for more resources on this topic, feel free to contact us or check out some of the links below: https://www.ellynsatterinstitute.org https://www.nhlbi.nih.gov/health/educational/wecan/tools-resources/parent-tip-sheets.htm

In this episode we review tips for navigating the holiday season and having a healthy mindset around food and fitness during this time of the year. We review common mistakes to avoid such as skipping meals, feeling guilty for eating or not eating certain foods, and how to avoid the "all or nothing" mindset. We focus on tips for listening to your body and focusing on what makes YOU feel the best, rather than worry about the opinions of others. We also discuss ways to break free from the "all or nothing" mindset, including enjoying those fun foods, embracing leftovers, and not feeling the need to exercise to "earn" or "burn off" what we're eating. Remember: Holidays are meant to be enjoyed and a time to cherish memories with those closest to you. We hope you have a happy and delicious Thanksgiving!! Make sure to follow us at @balanced.fueling & @apex__nutrition

In our first guest episode, we host Sydney Collier, a Para-dressage athlete who participated in the Rio 2016 Paralympic Games and more recently was selected as a first traveling reserve for the Tokyo Paralympic Games. Sydney has been working with Laura for the past 1.5 years on an mindful/intuitive eating journey that allows her to fuel for performance without a restrictive mindset she struggled with in the past. We are so grateful to have Sydney on the podcast and share more about her story. This is one of many client interviews to come!

This episode is part 3 of our mini-series on how to properly fuel for workouts! In this episode, we review tips for post-workout nutrition so you can optimize your recovery. Your training is not done until you've recovered with the right nutrition! We discuss what your body needs post-workout and how it impacts recovery and muscle building. We review practical goals for carb and protein targets, and discuss whether or not the "anabolic window" exists. Don't forget to share this podcast if you found it helpful and let us know what our next mini series should focus on! Make sure to give us a follow on IG: @balanced.fueling and @apex__nutrition

This episode is part 2 of a mini-series where we discuss one of our favorite topics: how to properly fuel for workouts. In this episode, we review tips for intra-workout nutrition to optimize performance. That's right- fueling DURING workouts can be beneficial for certain types of training. We discuss what type of fuel your body needs during workouts, what type of workouts you may want to consider having intra-workout fuel for, and how much to aim for. Stay tuned for the next episode which will cover post-workout nutrition! Make sure to give us a follow on IG: @balanced.fueling and @apex__nutrition

This episode is part 1 of a mini-series where we discuss one of our favorite topics: how to properly fuel for workouts. In this episode we review tips for pre-workout nutrition and how to fuel your training and optimize performance. Of course, we also include performance nutrition myth busting and discuss why simple carbs (even added sugars) are a optimal pre-workout fuel, and explain why fasted workouts are not ideal for performance. Stay tuned for the next two episodes which will cover intra-workout nutrition and post-workout nutrition! Make sure to give us a follow on IG: @balanced.fueling @apex__nutrition

In this episode, we discuss the issues with having “cheat meals” or “cheat days” and why this mentality is sabotaging your goals. “Cheat meals” are rooted in having a good vs. bad food mindset, which leads to a negative relationship with food. We review why this mindset is so problematic (physically and mentally) and give you strategies for breaking the restrict/binge cycle that often comes with the “cheat day” mentality. These strategies include allowing all foods to fit, challenging food rules, adding nutrition (rather than restricting), and listening to your body – all of which are key components on the RhoDe to Fueling Better. Be sure to follow us: @balanced_fueling @apex__nutrition

In this episode we wanted to talk more about our own nutrition experiences including how we have fallen victim to diet culture in the past. We discuss the impact of diet culture messages growing up and what fads we've tried, but more importantly review why those fat diets didn't work. We also discuss how we overcame the dieting mindset to where we our today, following nutrition principles that allow us to fuel better & feel better! Make sure to follow us on IG: @balanced.fueling @apex__nutrition

In our first mindset-focused episode, we discuss a healthy mindset around exercise and fitness. We review the importance of getting out of your comfort zone, engaging in joyful exercise, and having a growth mindset, including our own personal experiences! We also discuss the importance of shifting your mindset to more function-focused motivators and less on appearance-focused motivators for movement. If you think you need a mindset check for how you're approaching exercise – this episode is for you! Follow us on Instagram: @balanced.fueling @apex__nutrition

In this episode we discuss why quick fixes are not an appropriate long-term solution for your nutrition and fitness goals. We review the role that diet culture plays in glorifying the 'quick fix' and why this is problematic for your performance and overall health & well-being. We discuss several tips for how to break free from the quick fix mindset, including red flags to look for on your health and nutrition journey. Follow us on instagram: @balanced.fueling @apex__nutrition

Learn what inspired us to name our podcast RhoDe to Fueling Better! There is a lot of meaning behind our podcast name, so we wanted to dedicate an episode to discussing just that. This episode introduces our podcast and how we approach & practice nutrition and will leave you feeling pumped for future episodes to come! Follow us on instagram: @balanced.fueling @apex__nutrition

Meet the hosts of RhoDe to Fueling Better Podcast, Registered Dietitian Laura Kilcline and Dietitian in Training Gina Santaniello. Get to know us as we go through some fun rapid fire questions, and talk about our background and how we got into the nutrition field. Follow us on instagram @balanced.fueling @apex__nutrition