Up Your Feed

Sleep is the secret weapon for your fitness and health goals. In this episode, I dive into how sleep impacts fat loss, muscle building, cravings, hunger, energy, and those all-important recovery hormones. Learn why quality sleep matters just as much as quantity and get practical tips to optimize your rest. Don't let poor sleep sabotage your progress—tune in to find out how to harness its power!Support the show

Ever wonder why the fiber in your protein bar is high? Or is the fiber in protein bars good for you? In this episode you will learn about the key types of fiber and common fibers listed in protein bars—IMOs, inulin, soluble corn fiber, and resistant dextrin—and how they stack up in supporting gut health. Support the show

IgG food sensitivity tests--explore what they measure and how they work. I break down the science behind IgG antibodies and discuss the differences between food allergies, intolerances, and sensitivities. If you're curious about whether these tests could provide answers to your food-related concerns, this episode is for you. Support the Show.

Oh the murky world of supplements! Learn why companies use the ambiguous term "proprietary blends" and the practice of pixie dusting to hide insufficient doses of trendy nutrients like under the guise of protecting trade secrets. Support the Show.

The world of seed oils--debunking myths and shedding light on their true effects on our health. Get ready to cut through the noise with science (because it cuts like a knife) and get a fresh perspective on what's really in your kitchen.Support the Show.

Explore the powerful pull of ultra-processed foods and the journey towards retraining our palates. Discover how you can shift your cravings from high-fat, sugary treats to wholesome, nutritious vegetables and fruits.Support the Show.

I break down the science of losing fat without sacrificing muscle, emphasizing the importance of a controlled calorie deficit, strategic protein consumption, and the critical role of resistance training. This episode offers invaluable advice for anyone looking to slim down effectively while preserving their strength and health.Support the Show.

Learn why women experience increased cravings during certain times of the month and discover practical strategies for managing hunger without derailing your goals. Uncover the importance of being mindful of your body's unique needs and how strategic planning can lead to sustainable progress Support the Show.

You will be introduced to the shady practice of protein spiking by protein powder manufacturers. Then I will guide you through how to choose the best protein powder for your needs. Learn how to decipher ingredient lists, the importance of third-party testing, and tips for selecting a product that truly delivers.Support the Show.

It is the quest for the best calorie calculator! I explain how these tools work and their role in effective nutrition planning. You will get new  insights into making the most of these estimations for your goals. Support the Show.

Is alcohol a carb or a fat? For those who enjoy a drink but want to stay informed about their health, join me as I unravel the mystery of alcohol's role in your nutrition. You will learn how to accurately track its impact on your diet. Support the Show.

You've probably heard claims about various diets, supplements, or exercises that promise to boost your metabolism for effortless weight loss. But are these claims too good to be true? I break down what metabolism is, why it matters for weight management, and whether you can genuinely boost your metabolism to shed those extra pounds. Support the Show.

An introduction to a powerful tool for making food choices—the 5/20 rule. I break down the fundamentals of this rule, exploring what the Percent Daily Value (DV)  means and how it can help you quickly assess the nutritional content of the foods you eat. Whether you're a seasoned label reader or just starting your journey to better nutrition, this episode will provide you with valuable insights and practical tips for deciphering those nutrition labels confidently.Support the Show.

This one is going to make some people mad. Here is my opinion on desserts and why you should reconsider your next sweet treat. Support the Show.

CGM Confidential: Unveil the truth behind continuous blood glucose monitors and explore who could benefit the most from wearing one and who can skip it altogether. Support the Show.

Learn why our brains crave pleasure and avoid discomfort, and how this knowledge can fuel small changes for lasting motivation. Support the Show.

Learn about the metabolism, energy expenditure, and the science behind fitness trackers. We'll break down the three ways energy (calories) are used by the body and reveal how your trusty fitness tracker calculates those calories burned. Is it time to ditch the device, or can you still find value in wearing one? Support the Show.

Are you confused about hydration supplements and how they differ from plain water? Do you want to know the secret ingredient that can help you hydrate faster and improve your athletic performance? Then join me and learn the basics of rapid hydration supplements and if they are right for you. Support the Show.

In this episode, I dive into the world of creatine. From understanding what it is and why people take it, to the recommended dosage and timing, we cover all the common questions surrounding this popular supplement. Whether you're a seasoned athlete or just starting your fitness journey, this episode is packed with valuable information to help you make informed decisions about your supplementation. Tune in now to get the scoop on creatine!Support the Show.

Get ready for a thrilling adventure in the world of food and nutrition! In just three short minutes, we'll delve into the fascinating realm of macronutrients, uncovering the secrets of how many calories they provide and where alcohol fits in. So, grab your lab coat, strap on your safety goggles, and join me for a fun-filled journey of food chemistry.Support the Show.

Get ready for a wild ride as a professor and a chimp walk into your brain and cause a ruckus! This is the story of what happens when your good intentions collide with your actions. Don't worry, you're not alone - we've all been there. So come on in, grab a seat, and let's explore the inner workings of your brain and find out why we don't always do the things we know we should do to reach our goals.Support the Show.

Are you tired of feeling like you're stuck in the "eat clean or cheat" cycle when it comes to your nutrition? Well, put down the celery stick and grab a fork, because it's time to break free from that rigid thinking and embrace a more balanced approach to healthy eating!In this episode, we'll dive into why so many of us fall into the all-or-nothing trap when it comes to nutrition and how to break free from those strict rules and embrace a more flexible mindset. So sit back, relax, and get ready to say goodbye to the all-or-nothing cycle and hello to a more balanced and enjoyable relationship with food. It's time to find the middle ground so you can be consistent no matter what life sends your way. Support the Show.

Introducing the episode that will make you want to flex your knowledge muscles! "How Much Protein Do I Need?" is the show that will leave you feeling strong, smart, and seriously satisfied. Join your host, Natalie Sabin as she tackles the protein puzzle and answers the age-old question of how much is enough? So, grab a shaker bottle, tune in, and get ready to bulk up on some serious protein know-how.Support the Show.

If you have been on a bender and want to hit reset, you might be wondering how to detox your body? In this episode, I share with you exactly what your body needs and why some common detox diets might actually work against you. Nutrition information and research are nuanced and have many shades of gray. This makes it confusing. UP YOUR FEED sorts through the noise to help you make the best decision for yourself. Support the Show.

Facts and myths about drinking a gallon of water a day. Get the details so you can make the best decision for yourself. Support the Show.

In this episode, I answer the question "Can You Write Me A Meal Plan" and show you how to break up with meal plans forever.  I talk you through the same steps I take with clients so you can take be in control of your week and navigate even the busiest of schedules while staying on point with your nutrition. Shout out in this episode to Adam Bornstein, my mentor and founder of Born Fitness (www.bornfitness.com)For easy meal ideas check out my IG page @natalie_sabinSupport the Show.

In this episode, I cover what BIA scales are, how they work, pros and cons of using them. I  give you tips on how to get the best possible reading if you decide to hop on one at your gym. Support the Show.

In this episode, I break down the truths and myths about intermittent fasting so you can decide if it is right for you. Associated articles from Born Fitness : https://www.bornfitness.com/intermittent-fasting/Support the Show.