Podcasts about Basal metabolic rate

Send us a text if you want to be on the Podcast & explain why!Discover the untapped potential of nutrition coaching as we decode the Total Daily Energy Expenditure (TDEE) equation – your key to unlocking at least $30,000 in additional annual revenue while dramatically improving client outcomes.Most trainers make a critical mistake by bundling nutrition guidance with their training packages, effectively leaving thousands of dollars on the table each year. By understanding the science behind TDEE – from Basal Metabolic Rate to the surprisingly significant impact of Non-Exercise Activity Thermogenesis – you'll gain the confidence to position yourself as a nutrition expert worthy of premium rates.The podcast reveals why most calorie calculators fail your clients and how to create realistic, personalized recommendations that account for both physiological needs and psychological realities. You'll learn why protein has nearly six times the thermic effect of fat, how to calculate appropriate caloric deficits that clients can actually sustain, and why partnering with a Registered Dietitian can elevate your practice to extraordinary levels.Beyond the science, we dive deep into the business strategies that separate struggling trainers from those earning six figures. From structuring separate nutrition assessments to setting appropriate pricing ($300 is suggested), you'll discover how to communicate your value and create a nutrition coaching service that clients gladly pay for. We even discuss creative ways to have your clients sponsor your nutrition certification, turning education expenses into marketing opportunities.Whether you're looking to add nutrition coaching to your existing practice or take your current nutrition services to new heights, this episode provides the blueprint for creating sustainable results for your clients while adding a substantial second income stream to your business. The future of fitness is integrated, specialized expertise – and this episode shows you exactly how to pWant to ask us a question? Email email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show! Our Instagram: https://www.instagram.com/showupfitnessinternship/?hl=enTikTok: https://www.tiktok.com/@showupfitnessinternshipWebsite: https://www.showupfitness.com/Become a Personal Trainer Book (Amazon): https://www.amazon.com/How-Become-Personal-Trainer-Successful/dp/B08WS992F8Show Up Fitness Internship & CPT: https://online.showupfitness.com/pages/online-show-up?utm_term=show%20up%20fitnessNASM study guide: ...

Today I'm sharing 10 very powerful things God has taught me in the last decade about healthy living.  You'll hear in this episode:  The different contributing habits of health, outside of food and exercise  The healing knowledge that learning about Basal Metabolic Rate can bring Why it's wise to not expect to crush every workout The proof that extreme habits aren't required to enjoy a healthy lifestyle  The beautify of including variety in our workouts and food choices The empowerment and compassion that comes from understanding our cycles A very helpful comment my husband gave me when I was comparing my health habits to other people's habits shared on social media The freedom that comes from realizing age is truly just a number  Why weight isn't a true indicator of health How interrupted and imperfect workouts still count towards fitness THe power of prayer to increase joy in workouts Why consistency is more important than intensity in moving our bodies  Connect with Nyla: ⁠⁠⁠⁠Nyla's IG ⁠⁠⁠⁠ ⁠⁠⁠⁠Nyla's website⁠⁠⁠⁠ Nyla's second podcast, On the Job with God

Would you believe me if I said the majority of our clients at Vital Spark consume 2000+ calories?  Many even higher! In order to understand this, you need to understand BMR. You have actual BMR, potential BMR, actual TDEE, and potential TDEE. Getting to potential TDEE will create a metabolism that is more forgiving to live a healthy, balanced lifestyle. For those who don't know, BMR stands for Basal Metabolic Rate and TDEE stands for Total Daily Energy Expenditure (we'll explain what these mean in the episode).  So how do we get to potential BMR and potential TDEE? BMR: Improve metabolic processes by working systems of the body: Adrenals, Thyroid, Liver, Gut, Sex hormones, and Insulin. TDEE: Increase NEAT: Work on habits and behaviors to increase activity levels, Increase energy by feeding up, Increase desire to get out and move by improving internal health (you're less inclined to play with your kids or do active adventures with friends when your PMS is terrible or your gut is irritated),  Optimize NEAT: Strength train > cardio, More calorie burn POST workout, Work smarter not harder, Make it shorter and more effective, which makes you more consistent with workouts. Optimize TEF: Work on food quality without unnecessarily removing foods and creating restriction. ADD don't subtract mindset This is why you'll see me share so many quotes or testimonial videos from clients saying how they're eating foods they used to restrict, and have LOST weight! Listen in as we go in detail about all of this and more!  Time Stamps:  (1:46) Quick Story You May Relate To (4:10) What Is BMR? (6:21) What Burns Calories (8:04) Diving Deeper Into BMR (10:02) Potential vs Actual TDEE (15:37) Our Process (18:32) The Calories Out Portion (20:08) Actions We Have Our Clients Work On (22:32) Food Quality---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Email your questions to podcast@strongerbyscience.com!Note: The full list of sources and notes can be found on the episode page on strongerbyscience.comBMR article series: https://macrofactorapp.com/articles/bmr/TIME STAMPS0:00:32 – Important announcement0:12:00 – Why discuss BMR?0:16:00 – What is BMR (terminology)?0:20:40 – Determinants of BMRhttps://macrofactorapp.com/best-bmr-equations/https://macrofactorapp.com/determines-basal-metabolic-rate/0:24:05 – The (In)accuracy of BMR prediction equationshttps://macrofactorapp.com/metabolism/0:40:00 – Impact of Sex on BMRhttps://macrofactorapp.com/sex-basal-metabolic-rate/49:05 – Impact of age and weight loss on BMRhttps://macrofactorapp.com/aging-and-metabolism/https://macrofactorapp.com/weight-loss-bmr/Brief aside: total variability and PCOS:https://macrofactorapp.com/range-of-bmrs/https://macrofactorapp.com/pcos-bmr/58:00 – Impact of weight gain on BMRhttps://macrofactorapp.com/weight-gain-bmr/1:08:10 – Why athletes have higher BMRshttps://macrofactorapp.com/athlete-bmr/ MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.RECOMMENDED PRODUCTSTry MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.

In this powerful episode, Kelley sits down with Vince Pitstick, a trailblazer in functional and holistic health coaching. Vince's journey from personal trainer to pioneer in functional health has helped countless individuals reclaim their well-being, especially those struggling with hormonal imbalances and weight loss resistance.In this conversation, Vince dives deep into the complexities of women's hormones and how they intersect with metabolism, weight loss, and disease. If you've ever felt stuck in your health journey—whether due to unexplained weight gain, hormonal fluctuations, or resistance to traditional weight loss methods—this episode is for you.Vince shares his groundbreaking insights on root cause medicine and his innovative 4F Process, which is designed to restore balance and unlock your body's potential for optimal health. You'll also learn about the correlation between metabolic rate and disease, how to reverse weight loss resistance, and the debate surrounding GLP-1 agonists.Vince goes even deeper into why he believes all disease is rooted in metabolic dysfunction and how balancing hormones can unlock sustainable weight loss. His fresh perspective on aging and metabolism, plus a surprising approach to breaking through weight loss plateaus, will leave you feeling empowered and ready to take control of your health.This episode is packed with actionable insights and breakthrough strategies for anyone struggling with hormonal health or weight loss resistance. You don't want to miss it! Tune in to hear Vince's wisdom on how to transform your health from the inside out.What You'll Learn:How rare health conditions in childhood led Vince to functional healthThe fundamentals of root cause medicine and why it mattersThe link between women's hormones, weight loss, and metabolic healthSurprising trends in metabolic rate and their connection to diseaseHow to reverse weight loss resistance naturallyThe GLP-1 agonist debate and its implications for weight lossWhy adrenaline and stress could be fueling your weight gainA groundbreaking approach to hormonal health and long-term weight managementIf you're ready to break free from weight loss resistance and balance your hormones once and for all, this episode is your guide!

DISCLAIMER: this is me sharing what I have found. Nowhere in this is advice for you. I'm not pretending to be an expert here, I am just sharing my thoughts. I'm sure at one point or another we have all wanted to lose weight and everyone has heard the same boring crap. Eat less, move more. Although it is much more complex than that… (Basal Metabolic Rate accounts for almost all our calories and just eating less is the jam, providing we can avoid eating disorders). I've heard these all:* cut your carb intake* fasted cardio* don't eat with a screen* eat slower* don't eat junk food* you can eat junk food as long as its within your calories* portion sizes* plate sizesHave I missed any?Now the main issue for me is always my hunger! Maybe I was born with an appetite or maybe I'm a glutton but I always have seconds, I always want more and I always have room for dessert.My wife's parents literally call me “Fan tong” which is Cantonese for “rice bucket”

Ali Novitsky, MD is thrilled to be back this week. Over the past two weeks, the podcast has delved into intuitive eating and Mindful Macros®. Today, the focus is on the basics of calculating macros, especially for beginners. This topic often seems overwhelming, but the math is straightforward. The challenge lies in the recommendations and nuances, which require experience and understanding. Episode Overview In this episode, Dr. Novitsky breaks down the process of calculating macros, addressing common concerns and misconceptions. She also shares her personal approach and experiences with different coaches, highlighting the importance of finding a method that works for each individual. Key Points Discussed Understanding Macros: Definition: Macros, or macronutrients, are the nutrients that provide calories or energy, including proteins, carbohydrates, and fats. Importance: Knowing your macro breakdown is crucial for achieving specific fitness goals, whether it's fat loss, muscle maintenance, or muscle gain. Challenges in Calculating Macros: Metabolic States: Different metabolic conditions like insulin resistance and leptin resistance can complicate the process. Personal Experience: Dr. Novitsky shares her journey with various coaches and how their recommendations varied, emphasizing the need for a personalized approach. Dr. Ali's Approach to Macros: Balanced Strategy: Dr. Novitsky advocates for a balanced approach that combines intuitive eating, mindful macros, and calculated macros. Practical Tips: Practical tips on how to start calculating your macros, including the importance of knowing your basal metabolic rate (BMR). Calculating Basal Metabolic Rate (BMR): Definition: BMR is the number of calories your body needs at rest. Formula: Introduction to the Mifflin-St. Jeor formula, which is widely used in obesity medicine to calculate BMR. Activity Factors: Explanation of how to adjust BMR based on activity levels to get your total daily energy expenditure (TDEE). Macro Breakdown for Beginners: Starting Point: For muscle maintenance and fat loss, Dr. Novitsky recommends starting with 30% protein, 30% carbohydrates, and 40% fat. Example Calculation: An example calculation illustrating how to determine the grams of each macronutrient based on a 1500 calorie diet. Advanced Considerations: Leptin Resistance: Discussion on how leptin resistance can affect weight loss and the importance of adjusting macros accordingly. Art of Adjustment: The process of adjusting macros based on individual responses and metabolic conditions. Conclusion This episode provides a comprehensive introduction to calculating macros, emphasizing the importance of a personalized approach. Next week, the podcast will put it all together and discuss how to integrate these strategies into a cohesive plan. Don't forget to check out the "Muscles & Mindset" workout program and stay tuned for the upcoming nutrition program. Visit https://www.theFITCollective.com to learn more about the programs and resources. Until next time, stay empowered and keep striving toward your fitness goals! Thank you for tuning in! If you have any questions or need further clarification, feel free to reach out. Dr. Novitsky is here to help you on your journey to better health and fitness. Timestamps: 00:00:02 - 00:00:24: Introduction and Episode Recap 00:00:24 - 00:01:16: Challenges in Calculating Macros 00:01:17 - 00:01:48: Upcoming Nutrition Program 00:01:48 - 00:02:19: Importance of Mentorship in Nutrition 00:02:19 - 00:03:11: Personal Experience with Macro Coaches 00:03:11 - 00:03:33: Combining Intuitive, Mindful, and Calculated Approaches 00:03:34 - 00:04:07: Online Coaching Experience 00:04:07 - 00:05:03: Misalignment in Macro Recommendations 00:05:03 - 00:05:46: Carb Sensitivity and Personal Adjustments 00:05:47 - 00:06:08: Balanced Eating Approach 00:06:09 - 00:06:40: Advanced Topics in Macro Calculation 00:06:40 - 00:07:02: Setting Goals for Macro Calculation 00:07:03 - 00:07:45: Understanding Muscle Gain and Fat Loss 00:07:45 - 00:08:06: Realistic Expectations for Muscle Gain 00:08:07 - 00:08:39: Starting with Basal Metabolic Rate (BMR) 00:08:39 - 00:09:11: Components of Total Daily Energy Expenditure (TDEE) 00:09:11 - 00:09:42: Exercise and Its Impact on TDEE 00:09:42 - 00:10:14: Digestion and Its Role in TDEE 00:10:14 - 00:10:57: Importance of Strength Training for Fat Loss 00:10:57 - 00:11:28: Calculating Basal Metabolic Rate (BMR) 00:11:28 - 00:12:00: Using the Mifflin-St Jeor Formula 00:12:00 - 00:12:21: Activity Factors in TDEE Calculation 00:12:21 - 00:13:06: Personal Experience with Online Trainer 00:13:06 - 00:13:49: Starting Energy Intake at BMR 00:13:49 - 00:14:21: Adjusting for Low BMR 00:14:21 - 00:14:53: Gaining Muscle to Optimize BMR 00:14:53 - 00:15:25: Leptin Resistance and Its Impact on BMR 00:15:25 - 00:16:06: Normal Leptin Function vs. Leptin Resistance 00:16:06 - 00:16:37: Challenges with Leptin Resistance 00:16:37 - 00:17:08: Calories In vs. Calories Out Debate 00:17:08 - 00:17:41: Obese Starving Concept 00:17:41 - 00:18:14: Finding the Deficit in Macro Calculation 00:18:14 - 00:19:08: Starting Macro Ratios for Fat Loss 00:19:08 - 00:20:02: Calculating Protein and Carbohydrates 00:20:02 - 00:20:30: Calculating Fat Intake 00:20:30 - 00:21:01: Rechecking Calculations 00:21:01 - 00:21:41: Adjusting Based on Response 00:21:41 - 00:22:12: Factors Influencing Macro Adjustments 00:22:12 - 00:23:05: Comparison with Mindful Macros 00:23:05 - 00:23:37: Conclusion and Upcoming Program Resources: The Muscles & Mindset Program is now available - 12 months for only $199! Enroll TODAY. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Fit Woman Collective™. Learn more HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*

The Science Behind Why Fast Weight Loss Isn't the Answer Host and Obesity Expert, Ali Novitsky MD, is thrilled to be back with you today. If you saw the title "Lose Weight Fast," you might be wondering what's going on with Dr. Ali these days. Rest assured, nothing has changed - today's episode is all about why losing weight fast is not a good idea. If you're struggling to believe that slower weight loss is better, you're in the right place. The Misconception of Rapid Weight Loss We live in a society that conditions us to believe faster is better, especially when it comes to weight loss. We're promised happiness, better relationships, and an overall better life if we lose weight quickly. However, this is far from the truth. Fast weight loss is not a great goal because it doesn't align with the journey of adopting a healthy lifestyle. Sustainable weight loss happens naturally over time. Muscles and Mindset Program Announcement Before diving deeper, Ali has an exciting announcement. On June 17th, she's launching the Muscles and Mindset program. This year-long program offers three new workouts every week, tailored to different fitness levels. Whether you're a beginner needing chair support or an advanced athlete, there's something for everyone. The program is incredibly affordable, and you can get on the waitlist through the link in the show notes. Why Fast Weight Loss is a Bad Idea Physical Disservice Fast weight loss can be physically detrimental. When you lose weight quickly, you often lose muscle mass along with fat, which lowers your basal metabolic rate (BMR). This makes it harder to lose more weight and easier to gain it back. Additionally, rapid weight loss can leave you feeling weak, dehydrated, and generally unwell. Emotional Disservice Emotionally, fast weight loss can be devastating. Hunger can make you moody and anxious, disrupting your emotional stability. This is because our biological response to hunger is to increase anxiety and restlessness, driving us to find food. Mental Disservice Mentally, losing weight quickly doesn't allow for the necessary mindset changes. You won't develop a better relationship with your body or food in just 30 days. Sustainable weight loss requires time to establish new thinking patterns and habits. Personal Experience with Quick Fix Diets Dr. Ali shared her personal journey with dieting, starting from the age of six. She went through numerous diets, including an extreme 800-calorie diet at the age of 12, which led to rapid weight loss and subsequent weight gain. Her experience underscores the importance of a sustainable, long-term approach to weight loss. Optimal GLP-1 Weight Loss Program For those on GLP-1 medications, Dr. Ali offers the Optimal GLP-1 Weight Loss Program. This program combines medication management with nutrition, exercise, and mindset coaching. It's designed to help you maintain muscle, lose body fat, and build a supportive community. Transform® 8.0 for Women Physicians If you're a woman physician, check out Ali's Transform® 8.0 program, starting on July 9th. They offer a scholarship application to make this program accessible. Optimizing your health can significantly benefit your patients, and Ali is here to support you in that journey. Conclusion In summary, fast weight loss is not the answer. Sustainable, long-term weight loss is the way to go. We're living longer, and it's never too late to start your journey to better health. Thank you for joining Ali Novitsky MD today, and until next time, take care! Timestamps: 00:00:00 - Introduction and Episode Overview 00:00:23 - Why Fast Weight Loss is Not Ideal 00:01:07 - The Importance of a Healthy Lifestyle Journey 00:01:40 - Muscles and Mindset Program Announcement 00:04:08 - Defining Weight Loss 00:05:02 - GLP-1 Program and Body Composition 00:06:07 - Unrealistic Weight Loss Expectations 00:08:04 - The Math Behind Rapid Weight Loss 00:09:59 - Physical Disservice of Fast Weight Loss 00:11:04 - Metabolic Rate and Muscle Loss 00:12:17 - Physical Consequences of Rapid Weight Loss 00:13:28 - Personal Diet History and Experience 00:15:28 - Emotional Impact of Fast Weight Loss 00:16:22 - Mental Impact of Fast Weight Loss 00:18:07 - Long-Term Weight Loss Strategy 00:19:00 - Optimal GLP-1 Weight Loss Program 00:20:13 - Transform 8.0 Program for Women Physicians 00:21:27 - Conclusion and Final Thoughts Resources: The Muscles & Mindset podcast was recently featured in the top 100 blogs on FeedSpot! You can see the list HERE. Optimal GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Muscles & Mindset Program. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.*

Anabolism or Catabolism? Muscle Maintenance or Fat Loss? In this episode of the Muscles and Mindset podcast, obesity medicine expert and fitness guru, Dr. Ali Novitsky explores the intriguing topic of catabolic and anabolic weight loss. The discussion is centered on how to attain optimal body composition by balancing muscle maintenance and fat loss. Introduction to Catabolic and Anabolic States Catabolic State: Defined as the state of breaking down tissues, essential for fat loss. Common catabolic activities include being in a calorie deficit and engaging in endurance exercises. Anabolic State: This state involves building up tissues, crucial for muscle maintenance and growth. Key anabolic activities include consuming adequate protein and strength training. Balancing Both States: The aim is to find a balance between catabolic and anabolic states to maintain muscle mass while losing body fat. This balance is crucial for achieving optimal weight loss and body composition. Misconceptions in Diet Culture: Traditional "eat less, move more" advice often leads to a purely catabolic state, resulting in muscle loss. Some have been advised not to exercise to maintain a catabolic state, which is not ideal for long-term health and muscle maintenance. Total Daily Energy Expenditure (TDEE): TDEE includes basal metabolic rate (BMR), non-exercise activity thermogenesis (NEAT), exercise activity thermogenesis (EAT), and the thermic effect of food (TEF). Maintaining muscle mass increases BMR, which is essential for long-term fat loss. Exercise and Nutrition Strategies: Effective exercise strategies include high-intensity interval training (HIIT) to promote the afterburn effect (EPOC), aiding muscle rebuilding. A balanced nutrition approach, such as the one Dr. Novitsky advocates in her Mindful Macros program, is crucial. This involves a mild calorie deficit, adequate protein intake, and strength training. The Role of Insulin: Insulin, an anabolic hormone, is necessary for muscle maintenance. Different macronutrients impact insulin levels differently, with carbohydrates having the highest impact. Dietary Approaches: Ketogenic diets can lead to significant weight loss but may result in muscle loss if not properly managed. High carbohydrate diets can lead to fat gain if not balanced with adequate protein and exercise. Practical Application: Achieving optimal weight loss involves finding a mild calorie deficit, consuming adequate protein, and engaging in strength training. The Mindful Macros program assists clients in finding a balanced state between catabolic and anabolic processes for sustainable weight loss and muscle maintenance. Program Announcements: GLP-1 Optimal Weight Loss Program: A new and successful program with an amazing community. Transform® 8.0: A comprehensive six-month program starting soon, with early enrollment bonuses. 31 Days of FIT: A do-it-yourself program with 11-minute daily workouts. Fit Woman Collective: A community-focused program with extensive content for self-guided improvement. Conclusion: This episode is packed with valuable insights into achieving optimal weight loss by balancing catabolic and anabolic states. Dr. Novitsky encourages listeners to reach out with any questions and to explore the various programs available for further support. Timestamps: 00:00:00 - Introduction to Muscles and Mindset Podcast 00:00:18 - Introduction to This Week's Topic 00:00:50 - Understanding Catabolic and Anabolic Weight Loss 00:02:04 - Personal Story: Daughter's Birthday Surprise 00:03:49 - Importance of Balancing Catabolic and Anabolic States 00:05:06 - Misunderstandings in Diet Culture 00:07:03 - Total Daily Energy Expenditure Explained 00:09:02 - Importance of Basal Metabolic Rate 00:11:00 - Benefits of Exercise Beyond Weight Loss 00:11:22 - Anabolic Hormones and Insulin 00:13:00 - Challenges of Ketogenic Diets for Muscle Maintenance 00:15:54 - High Carbohydrate Diets and Insulin Response 00:16:48 - Finding the Balance Between Catabolic and Anabolic States 00:18:01 - Key Components of Optimal Weight Loss 00:19:33 - Balanced Nutrition for Lean Body Mass 00:20:09 - Gaining Muscle Mass for a Lean Look 00:20:42 - Conclusion and Program Announcements Resources Optimizing GLP-1 Weight Loss Program. Join the waitlist HERE. 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Transform® 8.0 enrollment for a July 8th, 2024 start is now open. Sign up HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts *Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice.*

In this episode, we dive deep into the debate about the impact of constant, life-time dieting has on your overall basal metabolic rate (BMR). Many believe that repeated cycles of weight loss and regain can lead to a permanently reduced BMR, but what does the science actually say? We explore the research indicating that changes in BMR due to dieting are often temporary and tend to return to baseline levels after periods of normal eating. We'll also discuss the multifaceted factors that influence BMR, including genetics, stress levels, immune system activity, and gut microbiome composition. Join us as we unravel the complexities of BMR, debunk common myths about yo-yo dieting, and provide evidence-based insights to help you make informed decisions about your health and fitness journey. Tune in to gain a better understanding of how your body works and how to maintain a healthy metabolism amidst the challenges of dieting and weight management. Don't miss this enlightening episode—subscribe now and stay informed with the latest science-backed health and fitness advice! Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order! References: • Jebb, S., Goldberg, G., Coward, W., Murgatroyd, P., & Prentice, A. (1991). Effects of weight cycling caused by intermittent dieting on metabolic rate and body composition in obese women. International journal of obesity, 15 5, 367-74. • https://doi.org/10.1007/s11695-020-05202-y • https://doi.org/10.1093/AJCN/66.4.867 • https://doi.org/10.4274/tftr.88156 • https://doi.org/10.1096/fasebj.24.1_supplement.564.22 • https://doi.org/10.1093/AJCN/49.3.409.

Welcome to the Calorie Burning Series!I'm so excited to bring you this 3-part series on how we burn calories for the next 3 weeks! We're breaking down the three different ways in which we burn calories on a day-to-day basis, and what you can and can't control within those to optimize and use them towards your advantage. I created this series to help you meet your goals, whether that's fat loss, body recomposition, or just increasing your energy and feeling really good as we head into summer.In part one of this series, we're zeroing in on BMR – your Basal Metabolic Rate. You'll discover what it is, the factors that affect it, how you can increase your BMR and why it is important to ensure that you are not eating at or below your BMR. Plus, the surprising truth about how much control you really have over it.Let's dive into today's episode and start learning what we can and can't control on our health journey.

Fat Loss 101: Building Muscle and Mindset   Summary   In this episode, Dr. Ali Novitsky, obesity medicine expert, dives into the topic of fat loss and how to achieve optimal weight loss by maintaining muscle mass and losing body fat. She starts by sharing her experience of starting a TikTok account to engage with her audience and address their confusion about weight loss and the old rules of the diet industry. Dr. Novitsky emphasizes the importance of focusing on both muscles and mindset when it comes to weight loss. She explains that traditional weight loss methods, such as "eat less and move more," are ineffective and can lead to muscle loss. Instead, she advocates for a more holistic approach that includes proper nutrition, strength training, and a small calorie deficit. She breaks down the concept of total daily energy expenditure, which includes basal metabolic rate, exercise, and digestion of food. Dr. Novitsky stresses the significance of maintaining muscle mass, as it contributes to a higher metabolism and overall fat loss. She also discusses the importance of protein intake and how it supports muscle growth and maintenance. Next, Dr. Novitsky addresses the question of whether it's better to lose weight first and then gain muscle or vice versa. She explains that the answer depends on individual circumstances and goals. For those with low muscle mass, it may be beneficial to focus on building muscle first to increase metabolism and allow for a more sustainable fat loss journey. However, for individuals with adequate muscle mass, the priority should be maintaining muscle while losing body fat. She discusses different approaches to tracking nutrition, including macro counting, mindful macros, mindful eating, and intuitive eating. Dr. Novitsky emphasizes the importance of finding a method that works best for each individual and promotes a healthy relationship with food. Throughout the episode, she stresses the importance of embracing the journey and focusing on non-scale victories, such as increased strength and confidence. Dr. Novitsky also highlights the various programs and resources available, including the Transform program, Fit Woman Collective, and the 31 Days of Fit program. In conclusion, achieving optimal fat loss requires a balanced approach that prioritizes muscle maintenance, proper nutrition, and a small calorie deficit. By focusing on building muscle and adopting a positive mindset, individuals can achieve their desired body composition and overall health goals.   Takeaways Maintaining muscle mass is crucial for optimal weight loss and body composition. The traditional 'eat less, move more' approach to weight loss is flawed and unsustainable. Protein and macronutrients play a key role in supporting muscle growth and fat loss. The order of losing weight and gaining muscle depends on individual goals and body composition. Marrying the journey and focusing on overall health and well-being is essential for long-term success.     Timestamp Chapters: 00:00:02 - Introduction and Starting a TikTok Account 00:01:18 - Importance of Fat Loss 101 00:04:07 - Problems with the "Eat Less, Move More" Approach 00:08:02 - Understanding Weight Loss and Optimal Weight Loss 00:09:06 - Total Daily Energy Expenditure and the Role of Basal Metabolic Rate 00:13:00 - Creating a Calorie Deficit for Fat Loss 00:14:14 - The Complexity of Balancing Deficit, Nutrition, and Exercise 00:17:03 - The Importance of Protein Intake and Strength Training 00:19:01 - Different Approaches to Tracking Nutrition: Macros, Protein, Mindful Eating, and Intuitive Eating 00:22:00 - The Strategy of Losing Weight and Gaining Muscle 00:23:58 - The Personalized Approach to Losing Weight and Gaining Muscle 00:26:06 - The Challenges of Gaining Muscle and Losing Fat Simultaneously 00:29:05 - The Importance of Marrying the Journey and Focusing on Non-Numerical Results 00:30:20 - Information about Programs and Services Offered by the Podcast Host   Resources Mentioned Check out the full episode page here - (Mazzy please add new hyper- link!!!) Find Ali Novitsky MD Online Follow Dr. Ali Novitsky on Facebook | Instagram | TikTok Subscribe to Muscles & Mindset on Apple Podcasts   Related Episodes  194. Muscle Gain 101   *** Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice ***

Resources Mini Series 1/3: What is a Reverse Diet and Who Needs It: Reverse Diet Mini Series 1/3: What Is A Reverse Diet and Who Needs It? Mini Series 2/3: How Long Is My Reverse Diet and Will I Gain Weight? Reverse Diet Mini Series 2/3: How Long Is A Reverse Diet and Will I Gain Weight? Mini Series 3/3: What Happens After A Reverse Diet? Reverse Diet Mini Series 3/3: What Happens After a Reverse Diet? DIY program Metabolic Reset: https://kersten-kimura.teachable.com/p/reset use code LAURA for $50 off Description Are you struggling to lose weight? Have your calories dropped so low that you're eating nothing and still not seeing results? You may need a reverse diet to help bring your metabolism back up to "normal" working order. Check out today's podcast episode as I sit down with Kersten Kimura, PhD as she shares her expertise on reverse dieting. We dive into how to know if you need a reverse diet, the steps to take and how to set the right expectations to be successful. Check out the free resources from Kersten! Timestamps 0:00:00 Teaser 0:00:11 - Intro 0:01:04 - Intro to Kersten 0:02:40 - What is a reverse diet and what % of people need one? 0:04:29 - Reasons people might be underrating. 0:05:59 - Myth of Fat-storing mode 0:08:23 - How can women know that they need to reverse diet? 0:10:17 - Some other factors that manifest as a result of low calories and low metabolic rate 0:12:28 - Steps to initially assess if someone needs a reverse diet. 0:16:02 - What is Basal Metabolic Rate as compared to Daily Expenditure? 0:18:31 - Whats the amount of calorie deficit is safe and how long will you keep them there? 0:20:59 - What's next after initial assessment? 0:24:51 - Tracking progress in a reverse diet 0:25:28 - Amazing Client Results 0:28:13 - Is it important to track Macros? 0:28:36 - Are these women strength training and exercising and walking and is that affecting hunger? 0:31:41 - Fear of Hunger & Overeating 0:33:44 - Do you have to track Macros for a successful reverse diet? 0:36:20 - Macronutrient Ratio 0:38:36 - What success could look like. 0:39:27 - How long does a reverse diet take? 0:41:39 - Most common challenges when reverse dieting? 0:46:03 - Should you work with a coach or do it on your own? 0:47:08 Info about the DIY Program & other references 0:49:18 - Wrap up, Reach out to Kersten, Outro Connect with me! Instagram:@lauracavallo__cravings_coach Facebook: @LauraCavalloCoaching888 TikTok: @lauracavallo_coaching Website: www.lauracavallocoaching.com

Macro-calculated eating is often discounted as difficult and impossible to get right. So, let's simplify it. In this episode, I explain the three different ways of eating: intuitive, mindful, and calculated macros, because to understand macros, you need to understand the rest of them. Then, I tell you how to determine your basal metabolic rate, set your macros, and how long you need to eat your macros.   How to Start Tracking Macros Get very specific on your why Get an honest analysis of your body composition Determine your long-term goal Figure out the support you need to become consistent   Your Skeletal Muscle Mass is Important There are three main approaches to nutrition. Intuitive eating, mindful eating, and calculated macros. Each has its benefits and connection to your long-term goals, but your eating strategy must align with what you're willing to do. I get a lot of questions about what the ideal body fat percentage is. This is difficult to answer concisely, as everyone's body is different. Instead of a specific percentage, I say that you're most likely in an ideal range as long as your skeletal muscle is above your body fat percentage. If your skeletal muscle mass is low, that might set you up for a lot of problems going forward. Not to mention, your Basal Metabolic Rate will be a lot lower than expected. Strength training is a great way to increase your skeletal muscle mass, even if it means initially gaining weight before losing it.   Calculating Your Macros Intuitive eating, or learning to listen to what your body wants to eat, and mindful macros tend to work best for those who already have some experience in macro calculating, though not always. It's about finding balance on your plate and going from there. Calculated macros are best for shorter-term diets or specific goals, especially weight loss or muscle gain. You need to get very specific about why you want to start eating your macros because to do this, you need to eat this way every day.  If you're just starting out calculating your macros, I recommend a 40 protein/40 fat/30 carbohydrate ratio. You also need to know your BMR. This method is about adjusting until you find a balance that works for your body and your goals. I would love to hear your reflections and thoughts about these different methods of eating. Which have you tried? Which do you prefer? Let me know in the comments on the episode page.   In This Episode  What the biggest issues are when you don't get the results you want [3:45] What intuitive eating is [4:15] The average body fat percentage for women [10:00] Why you might need to gain muscle before you can lose weight [15:30] The differences between mindful macros and intuitive eating [21:00] What you need to know about a calculated macro way of eating [22:00] How to get started with calculated macros [23:30] The best macro calculation when you're starting out [26:45]   Quotes “The biggest issue when individuals do not get the results that they want is that the results that they want are not in alignment with their strategy, and their strategy isn't in alignment with what they're willing to do.” [3:45] “I would say that the people who are most successful with their long-term results spend some time on the intuitive side of eating.” [6:17] “If you can trust yourself enough to explore the intuitive side of things, ultimately, it's definitely going to help you long-term.” [8:42] “A really balanced way of eating where you're eating adequate protein, limiting added sugar, and including a very balanced plate seemed to get us to that point I'm talking about of the optimal body composition. A reminder: skeletal muscle mass above body fat mass is what I'm aiming for.” [13:54] “It's not always what it seems. We might have to do different strategies before we can actually achieve the results we're ultimately looking for for it to be sustainable.” [15:56] “Calculated macros are something that needs to be adjusted because we are going to respond differently as different people with different makeups, and unless you are skilled at knowing how to adjust them, then you can wind up in a situation where you're pretty confused going down a very different pathway.” [22:20] “If you're calculating macros, usually it's going to be for a muscle gain goal, or it's going to be for a fat loss goal. I don't usually have people who are willing to commit to calculated macros for a maintenance goal.” [26:02]   Resources Mentioned Learn About Transform 7.0 Mifflin-St Jeor BMR Calculator Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram | YouTube Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes  Episode 176: Optimizing Your Health with Strength Training Episode 177: Tracking Body Composition Changes Episode 175: Your Easy Guide to Getting Adequate Protein

If you're over 40 and struggling with your weight or your fitness, this is for you.On today's episode Jenn is joined by fitness expert Brad Williams. Brad specializes in helping people over 40 improve their health, strength, and longevity. During this episode, Jenn and Brad talk about what Basal Metabolic Rate (BMR) is and how to raise it, even as you age. Brad goes into detail about how to use fitness and nutrition to raise your BMR, as well as the importance of reducing stress, increasing balance, and focusing on sleep. Tune in today to uncover what you might be missing in order to be living your healthiest life. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:●   [5:32] Brad shares his background and his health journey.●   [11:40] What is BMR (Basal Metabolic Rate)?●   [13:27] Why is it important to look at yourself differently as you age?●   [15:03] When it comes to strength training/increasing muscle mass, what is Brad's advice as we age to raise our BMR?●   [18:54] What is the purpose of doing HIIT?●   [19:51] How do you raise your BMR using nutrition?●   [25:02] What's the balance between fitness and nutrition to improve BMR?●   [28:32] How to manage stress, and what rest looks like.●   [32:19] How should you incorporate balance into your routine?●   [36:55] Brad gives some hacks for fitness while traveling or when you have limited equipment.●   [38:38] Final thoughts on raising your BMR.KEY TAKEAWAYS:●   Quality matters more than quantity. Move slower, lift with more intention, be aware of what muscles you are using, and really pay attention to how your body feels. For example, do a squat for 5 seconds down, 5 seconds up and really tune in to your body. You can reduce the amount of reps you do if you lift this way.  ●   99% of the time stress is the major underlying factor that keeps you from losing weight. If you are struggling with dropping weight, and are doing everything “right”, look at your stress level and your sleep health. ●   Regularly keep a list of food that you eat and make connections with how your body reacts to food and drink. Get curious when you are feeling low energy, bloated, or any other undesirable feeling to see how it is reacting with your body. ●   Each person's body is individual. Note how your body reacts to what you are doing and then tweak things one at a time. Take small steps and understand that your health is a long haul mission.QUOTES: “The whole point of doing HIIT for the over 40 crowd is, I mentioned before, where your body's recycling and losing less mitochondria, the energy, and powerhouses of your cells. It's just a process of aging and slowing down. So we don't want that. We want to stay youthful. So you have to train at least one day a week, in my opinion. I'm boosting that up to replenish your mitochondria to feel more youthful and then thus become a fat burning machine.” - Brad Williams“There's also a piece of the speed and heavier weight that relies on the joint to do the work vs recruiting the musculature that's going to support the joint.” - Jenn Trepeck“Mental stress affects your cortisol levels and if that's outta whack, nothing in your diet or anything we're doing in the gym is gonna get us any results.” - Brad Williams“That's the first time I've ever seen how important keeping that stress level and cortisol levels down, or else you just can't do anything. Your body is in distress. You know, and fighting itself, and that's what it does to protect itself. With anything being over 40, your body is holding onto this fat because that is survival.” - Brad Williams "The better quality sleep you're getting the faster and better results you're getting." - Brad WilliamsRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With A Side Of Fries MerchA Salad With a Side of FriesA Salad With a Side of Fries InstagramGUEST RESOURCES:Brad's Twitter: @Over40FitHacksOver 40 Fitness Hacks WebsiteOver 40 Fitness Hacks - PodcastGUEST BIO:Brad Williams knew he wanted to eventually start and operate his own business that would help others achieve their wellness goals. After exploring many options, Brad decided to get his personal trainer certification from ISSA and open up his own private training studio in Huntington Beach, CA. Over the last decade, Brad owned and operated three gym locations in Orange County, and oversaw 40+ independent personal trainers each with their unique training styles. He built a loyal following and sought-after client/trainer community culture within each of his gym locations.Post COVID, Brad had to focus more on online training and had started his first fitness podcast called Over 40 Fitness Hacks.  He wanted the show to revolve around his passion of helping the over 40 crowd fight the aging process, while still having a social life.

Your muscle mass is one of the best indicators of your long-term health. There are so many long-term health benefits to building your muscles, and all it takes is eating enough protein and lifting weights. It's never too late to start building your muscles, and the benefits are so many. In this episode, I break down the reality of the traditional scale, how to build muscle mass for your body type, and so much more.   To Gain Muscle Mass, You Have To Commit To: Moving your muscles Feeding your body   Let's Make Some Muscle Building muscle mass is one of the best things you can do for your long-term health. There are benefits to your longevity, your skeletal bone mass, and even your insulin resistance. Many women shy away from gaining muscle because they don't want to get bulky – but that's just one of the common misconceptions of muscle gain. Making the decision to start gaining muscle is something that will benefit you in so many ways. Think about if it's the right goal for your body. You also need to consider how your body type will respond to strength training. But overall, it is never too late to start making changes to your body composition.   Muscle Gain for a Long Life If you're only using a traditional scale to measure your weight loss, that's simply not giving you the whole picture. You need to use an in-body analysis to see the changes happening to your body fat mass to skeletal muscle mass ratio. This is what matters, not your weight. Gaining muscle is as simple as eating an adequate amount of protein and regular, consistent strength training. The health benefits of gaining strength and muscle mass will help you live a longer, healthier, and more stable life.   In This Episode  Some of the misconceptions about muscle gain in women [7:00] How to make the decision that muscle gain is the right goal for you [8:30] How to use in-body analysis to get a baseline measure of your body composition [10:00] How each body type responds to body composition changes [14:00] How to gain muscle [20:30] How muscle gain will improve your health [25:00] What happens when you make body composition changes based on long-term health [27:00]   Quotes “We can always optimize. It doesn't matter what your age is” [7:05] “If you are out there and the only way that you measure your body is on a standard scale that only gives you a number, I'm going to give you some tough love here. It's not that useful. At all. It's not even a little bit useful.” [9:14] “Building your Basal Metabolic Rate through muscle gain? That's like investing in an awesome stock.” [22:56] “When you start to really consider where you are with your health now, [..] what you can do right now, something that's going to be sustainable long-term, that's going to benefit you overall.” [26:38]   Resources Mentioned Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram | YouTube Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes  Episode 161: Barriers To Optimal Body Composition  Episode 163: Optimal Body Composition and Your Genetics  Episode 162: Impact of Sugar and Alcohol on Body Composition

Ready to make sense of macronutrients and find the perfect diet for your unique needs? Want to know why chocolate milk might be the secret weapon to maximizing your muscle growth? Join me, Simon De Veer, as we dive into the fascinating world of macros and learn how to apply this knowledge to your own diet for incredible results.Let's explore the role of protein, carbohydrates, and fats when it comes to muscle growth and performance. We'll discuss the golden ratio for protein intake, why low-carb diets might not be the best approach for everyone, and how to find the right macronutrient ratio for your individual goals. Plus, we'll calculate our Basal Metabolic Rate, adjust for activity level and goals, and set up the perfect macronutrient ratios to help you reach your fitness objectives.So forget about the "one perfect diet" and let's focus on experimenting and finding the best approach for you. Listen in as we discuss the benefits of adapting the guidelines to your own goals and using multiple approaches throughout the course of a training year. Remember, there are no gains without brains, so keep lifting and learning with the Mind Muscle Podcast.Producer: Thor BenanderEditor: Luke MoreyIntro Theme: Ajax BenanderIntro: Timothy DurantFor more, visit Simon at The Antagonist

Episode 577: There was time when Andrew discovered fluff. Bagels. Puke grills chicken. Big bowls and big salads. Brett eats slower. Basal Metabolic Rate. Crepes. Puke found a good use for AI. Andrew is getting old and getting tired. Powerpoint karaoke. Facebook shows Andrew attractive actresses. Memorial Day weekend amnesia. Poop deck.

What is an amino acid? What are essential amino acids and what are branch chain amino acids? What role do amino acids play in your digestion and particularly your digestion of protein? Turns out aminos are vital for life and robust health. So this week I'm talking to Angelo Keeley, the CEO and co-founder of Kion, maybe the best supplement company in the world. Angelo is a good man, that's why I enjoyed talking to him the most. We also talk weight loss tips, how to balance life as a working parent and how to set goals and achieve them (I've already started implementing these). Use this link for 15% off at Paleovalley.com You can find him at:Angelokeely.comIGKion Supplements Subscribe or keep tuning in at: IGTikTokYouTubeThelukecook.comNewsletter   3:10 Why and how amino acids actually work. Protein synthesis.   9:00 The makeup and values of the proteins in relation to amino acids. A study on amino acid delivery and how it effects synthesis.   11:40 Why protein synthesis is important. Why amino acids are crucial to organ health as well. Diet induced thermogenesis. Basal Metabolic Rate.   19:00 Proteins vs Amino Acids. Consumption, converting, and rates. Protein breakdown decline.   24:00 Zaddy's Layman's Terms - Amino Acids. For the VEGANS. Veg or vegan protein for aminos. Caloric efficiency.   27:00 Angelo's weight loss journey. Skinny fat dilemma and how to combat.   32:15 Common calorie deficit mistakes and re-thinking it. Plant protein heavy in metals. Whey vs Whey Isolate. Collagen. Consumption concepts for a healthier diet. Satiation.   42:20 Mood observations around diet. Neurotransmitter- amino acids - protein - mood. Angelo's latest sleep supplement.  Tryptophan. Gabba.    49:20 Balancing a life as a CEO and father. Create Your Life course. Mind-mapping. See omnystudio.com/listener for privacy information.

We use strength for everything, from picking up the groceries and the laundry basket to picking up our kids, carrying them around, and playing with them. Regular strength training keeps your bones strong, prevents the development of osteoarthritis, keeps your Basal Metabolic Rate high, improves your cognitive development, increases your confidence, and so much more. We're joined by Andrew Sayler, an Online Strength and Nutrition Coach, to discuss everything women need to know about strength training. Andrew Sayler specializes in helping men develop muscle, lose excess body fat, improve their energy levels, develop healthier daily habits, and still be able to enjoy the foods that were put on this planet to enjoy. Andrew helps people take back control of their bodies, minds, and lives as a whole. He says nothing is more important than continuously developing your strength from the inside out. In this episode, hosts April Dirteater and Shalena Casanova are joined by Andrew Sayler to discuss the benefits of strength training, the importance of a supportive gym and community, and how to work through that feeling of intimidation so many of us feel at the gym. Our key takeaways from this episode are to ask for help, endure the learning process, get okay with being uncomfortable, hire a qualified and experienced coach, and build a consistent strength training routine. In This Episode: What the benefits of strength training are Some advice if you're new to strength training Why consistency with your movements is more important than switching up your routine How someone can break through gym intimidation How to know you have a great gym and gym community This world would be a lot better if we all learned how to prioritize taking care of ourselves and improving our strength Resources Mentioned: Find Andrew Sayler on Instagram Call Andrew Sayler on 551-804-5143 Listen to The Add Nutrition Podcast on Anchor Our Website  Instagram: @add_nutrition @the_addition_dietitian @redfitforever

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Huberman Lab Podcast Notes Key Takeaways Lifting weights, intervals, steady state exercise – everything works for fat loss because it's increasing the demand for energy and increasing respiration rate The exact method doesn't matter as much as consistency  The bottom line to lose weight, you can play with the diet you prefer (whether it's low fat, low carb, etc.) but what matters most is fewer calories – you have to be hypocaloric Not to say that fat loss is a purely ‘calories in, calories out' thing – remember, not all calories are created equalTraining fasted does not increase fat loss“Maximizing fat burning and maximizing fat for exercise and maximizing fat loss over time are not the same thing at all.” – Dr. Andy GalpinYou will never be in a situation where fat is your only fuel source – with lower-intensity exercise, a greater percentage of fuel is coming from fat but total fuel expenditure is low (~60%)But the opposite is true: with high-intensity exercise you will be almost 100% carbohydrate and 0% fatFat loss training protocol: combine hypertrophy and muscular endurance; 6-30 repetitions, deplete muscle glycogen; incorporate max heart rate intervals 30-60 seconds rest with a lot of recovery & repeatYou cannot turn muscle into fat or fat into muscle – they're very different structures“That idea of metabolic flexibility is using optimal fuel sources at optimal times, not maximizing fat loss.” – Dr. Andy GalpinDo you need caffeine for workout fuel? It could be a sign you're not good at utilizing carbohydrate stores for fuel (not to be confused with using caffeine for a better workout)To get better at managing energy throughout the day: (1) make sure protein is stabilized; (2) ingest food in the right combinations with fiber and/or protein; (3) train at high intensity to get better at utilizing carbohydrates; (4) consume carbohydrates as fuel prior to workoutLactate (to a threshold) is not the cause of fatigue – it's actually fuel for the body: as fatigue increases, lactate will increase to try to buffer the negative consequences of energy generationThe best way to train for muscular endurance is to practice frequently to the point of failureTo improve anaerobic capacity, shoot for 5-6 minutes all out with max heart rate broken up into intervals (can vary length from 20-90 seconds with sufficient rest to allow a return to nasal breathing)To train aerobic capacity: 5-15 minute bout of max effort, one roundIf you want to hit anaerobic capacity and max aerobic capacity training: do 1 of each per week – one day can be shorter interval repeat and the other can be a 5-15 minute max effort pushRead the full notes @ podcastnotes.orgThis is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Endurance: Benefits, Mechanics & Breathing  (00:07:30) Tool: “Exercise Snacks” (00:14:21) Momentous, Levels, LMNT (00:18:01) Endurance Categories (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate (00:47:03) AG1 (Athletic Greens) (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization  (01:16:07) Muscle & Basal Metabolic Rate (01:19:40) InsideTracker (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy  (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic (01:50:45) Lactate, Energy Production Buffer (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate (02:02:50) Lactate for Exercise & Cognitive Performance (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss (02:21:20) Protein as Fuel Source, Fire Analogy  (02:26:39) Low-Carbohydrate Diet & Performance (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization  (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery (03:11:45) Tool: “Sugarcane” Endurance Protocol  (03:14:02) Anerobic Capacity, Training Progression  (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables (03:21:58) Tool: Long Duration Endurance, Training, Circuits (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Endurance: Benefits, Mechanics & Breathing  (00:07:30) Tool: “Exercise Snacks” (00:14:21) Momentous, Levels, LMNT (00:18:01) Endurance Categories (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate (00:47:03) AG1 (Athletic Greens) (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization  (01:16:07) Muscle & Basal Metabolic Rate (01:19:40) InsideTracker (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy  (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic (01:50:45) Lactate, Energy Production Buffer (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate (02:02:50) Lactate for Exercise & Cognitive Performance (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss (02:21:20) Protein as Fuel Source, Fire Analogy  (02:26:39) Low-Carbohydrate Diet & Performance (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization  (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery (03:11:45) Tool: “Sugarcane” Endurance Protocol  (03:14:02) Anerobic Capacity, Training Progression  (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables (03:21:58) Tool: Long Duration Endurance, Training, Circuits (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

Find an exercise that you love to do. You'll have a much more successful weight loss strategy. Movement you love is one of the keys to optimal weight loss, along with strength training and ensuring you're not overexercising. In this third part of my series on mistakes that prevent optimal weight loss, I'm discussing the most common exercise mistakes we make.   Exercise Mistakes When Trying to Achieve Optimal Weight Loss You don't do exercise you love You purely focus on cardio You exercise too much   Find Movement You Love In this next installment of mistakes we make that prevent optimal weight loss, I'm talking about the exercise mistakes we make. By far, the biggest exercise mistake you can make is choosing something that you don't like to do.  Exercise is important. When it plays such a big role in your life, you want to ensure that you enjoy how you move. Finding joy in movement is how you stick to a long-term exercise plan.   The Type of Exercise You Do Matters Many dieting strategies say that cardio is the best way to lose weight. And while that might work in the short term, it's not sustainable, and it's not the most optimal way to lose weight. Excessive cardio without strength training means that your body is only losing weight, not maintaining lean muscle mass – which really is what you want to do for optimal weight loss.  While your nutrition strategy will form the basis of your overall weight loss strategy, exercise does play a vital role. Make sure you're doing movement you love, that has a strength training element, and that you're not exercising too much, as this can have a detrimental impact on your optimal weight loss, as well. What problems have you had when it comes to exercise? What's your favorite type of exercise to do? Let me know in the comments on the episode page.   In This Episode  How to create a healthy relationship between you and exercise [4:45] Why cardio isn't the most effective exercise strategy [13:15] How to set realistic strategies for your goals [16:00] Why your nutrition needs to be solid overall, regardless of your exercise routine [16:30] What happens when you exercise too much [22:45]   Quotes “We cannot rely on exercise in order to create a consistent deficit to lose body fat. Will it help? Sure, over time, it will help. But we can't use exercise as the primary focus to help us lose weight optimally.” [6:31] “Don't work harder. Give yourself permission to find what you like to do when you move your body. Do you like to dance? Do you like to do yoga? Do you like to strength train? Do you like to run? Do you like to do a combination? How does your body like to move?” [7:07] “Strength training will stimulate your muscles in a way that will allow them to have micro tears, sounds scary, but that's how they grow, and then those muscles build back. When we have this muscle build, our Basal Metabolic Rate will be optimized.” [15:02] “Strength training does not have to be super heavy. We just want to stimulate those muscles.” [20:23] “Work smarter, not harder. Know what you need to be doing to get the actual result that you want.” [27:49]   Resources Mentioned Transform 6.0 Jumpstart 1:1 Coaching Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes  Episode 144: Mindset Mistakes Preventing Optimal Weight Loss Episode 109: Get Snobby with Your Extras Episode 131: Fasting for Weight Loss Pitfalls

Throw on your uggs and parka because we're getting frosty learning about the arctic fox.   We answer questions like: How does the arctic fox stay toasty in their harsh environment? What is kin selection? Why are lemmings the tastiest treat? How does the arctic fox control its Basal Metabolic Rate? and Why she just so darn cute?

Resistance to insulin, leptin, or ghrelin can make it difficult to lose weight effectively, if at all. Insulin plays an important role in regulating your blood sugar, leptin in weight loss, and ghrelin in your hunger cues. In Part 8 of So Much More Than Weight Loss, I talk about these three resistances and how you can heal from them.   How to Decrease Your Leptin Resistance Increasing your Basal Metabolic Rate Having a specific and unique nutrition strategy that will work for you  Do exercise that induces Post Exercise Oxygenation Consumption (like HIIT)   The Role of Insulin in Your Body Insulin is responsible for keeping your blood levels regulated. Insulin resistance can happen in bodies that carry more weight, making it more difficult for your body to regulate its insulin levels. This can result in insulin spikes; what we eat and when we eat do matter. There is a relationship between your insulin levels and fasting, too. There are times when fasting is a viable weight-loss method, but when you're working out and doing strength training, you do need to eat more often. If you're fasting, I believe getting as much protein as you need will be difficult.  Your Basal Metabolic Rate can change quite a lot if you're fasting – this is something you need to monitor closely. Your changing BMR might also contribute to insulin resistance, though this can happen in many circumstances.   The Problem with Leptin and Ghrelin Resistance If you've dieted, especially yo-yo dieted, over the years and are now finding it difficult to lose weight, you might have leptin resistance. When you have leptin resistance, even if you're doing all the right things to lose weight, your body no longer knows how to respond to your normal levels of leptin. HIIT exercise can help to lower your leptin resistance. HIIT is also beneficial for ghrelin resistance, another hormone that impacts your ability to lose weight. It's known as the hunger hormone and will often cause you to feel extremely hungry right before your body loses weight. Do you know if your body has any of these three resistances? What are you doing to heal from them? Let me know in the comments on the episode page.   In This Episode  The role of insulin in your body [1:00] Why you have more of an insulin response when you eat carbs [4:30] How fasting impacts your body while exercising [7:30] What can happen to your Basal Metabolic Rate when you fast [10:00] When you might develop insulin resistance [11:00] The relationship between body fat levels and leptin [11:45] The benefits of HIIT exercise [15:00] What's happening when you're hungry while losing weight [18:00] How to get protein if you don't eat meat [22:30]   Quotes “If you're exercising, you can't get away with not timing your nutrition optimally. If you're exercising and strength training, and you want to actually lose the body fat and maintain it, we have to keep your Basal Metabolic Rate up. This means we can't allow you to lose body mass, which means you have to eat enough protein, and if you're fasting, that window may be very difficult to get your protein in.” [9:04] “Leptin resistance is probably the reason why you're doing everything right if you're not insulin resistant, and you're not getting results. What happens is that if you've ever dieted, you have some type of degree of leptin resistance. Your body stops responding to your normal levels of leptin.” [13:17] “If you're really hungry while you're losing weight or are about to, your ghrelin is increasing. Your body knows it before the scale shows it.” [17:59] “No matter where you are, whatever you desire is available to you. The key is being aware of all these things so you can make sense of it for yourself and focus on what it is you want to focus on.” [21:46]   Resources Mentioned Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes  Episode 137: So Much More Than Weight Loss Part 4 Episode 138: So Much More Than Weight Loss Part 5 Episode 136: So Much More Than Weight Loss (Part 3)

Be smart about how you lose weight. Using formulas to determine your Basal Metabolic Rate and your Total Daily Energy Expenditure gives you a better idea of what your body needs to lose weight. In Part 7 of So Much More Than Weight Loss, I discuss the importance of preserving your lean muscle mass, how your hormones impact your total daily energy expenditure, and when the best time to do cardio actually is.   Use Equations for Effective Weight Loss Identify your Basal Metabolic Rate using the Mifflin-St Jeor Equation.  Find out your Total Daily Energy Expenditure. Monitor both as you lose weight.   Using Formulas for Effective Weight Loss It's reasonable that you feel like you don't have the energy to exercise. But do you know if that lack of energy is mental or physical? When we feel mentally exhausted, we are less likely to want to work out. Let's talk about how you can start identifying those energy drains. When it comes to weight loss, it is really important to preserve your lean muscle mass. You want to do this by prioritizing strength training. Strength training is a more effective way to lose weight than cardio, though cardio is excellent for your cardiovascular health. Another great starting point is finding your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE). An equation like the Mifflin-St Jeor can help you figure these values out. Your Basal Metabolic Rate will change as you lose weight, so it's important to check what yours is if you've lost weight.   Hormonal Changes and Weight Loss When our hormones change, such as during menopause, or the pre-menopause transition, the way we lose weight changes, too. These hormone changes don't mean you can't lose weight. They just mean you have to lose weight differently and find what works for you. Your hormones impact your Basal Metabolic Rate and your Total Daily Energy Expenditure. So if you're in a hormonal transition, keep checking that you're eating the appropriate amount of food for your activity.  To lose weight effectively, you'll want to focus on losing body fat. The most effective way to lose body fat is through regular strength training. I believe cardio's best used to lose those last five vanity pounds. Put your stats into a formula like the Mifflin St Jeor equation. What is your weight loss strategy moving forward? Let me know in the comments on the episode page.   In This Episode  The connection between emotional and physical energy [2:30] How to identify an energy drain in your life [3:00] Why you need to preserve lean muscle mass [6:15] Why strength training is more effective for weight loss than cardio [8:00] How your Basal Metabolic Rate changes as you lose weight [10:45] What happens during the pre-menopause transition [13:00] When to do cardio [19:00] How your hormones affect your total daily energy expenditure [22:00]   Quotes “With emotional energy, it is our job to use our boundaries to protect it. We want to have enough energy to prioritize ourselves.” [3:04] “Total daily energy expenditure is the amount of calories or energy your body burns in a day. It is made up of your Basal Metabolic Rate plus your exercise and food digestion. That's what total daily energy expenditure is. Exercise is not a very high percentage of your total daily energy expenditure. That's why overexercising is not effective when you're trying to lose body fat.” [7:20] “It doesn't matter where you are, in terms of how old you are, where you are in your pre-menopause or menopause, you can make significant changes, we just have to do it differently.” [14:48] “To actually lose optimal weight, and when I say optimal weight, focus on body fat, cardio is going to be the thing that I recommend when you're down to your last five vanity pounds.” [18:44] “It's so much easier to make good decisions when you feel like you're showing up for yourself this way.” [25:15]   Resources Mentioned Mifflin-St Jeor Equation Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes  Episode 100: Wisdom from my 32 Year Self-Experiment Episode 38: “Exercise Is Stalling My Weight Loss” Episode 138: So Much More Than Weight Loss Part 5

The “Basal Cost” of software is an idea from Eduardo Ferro Aldama. The term is borrowed from biology, where the Basal Metabolic Rate refers to the number of calories a human body burns just to maintain normal functioning. Applied to software development, the concept is intended to help us pay much more attention to the long term costs — like additional complexity and maintenance — of building a new feature. In this episode of the Technology Podcast, James Lewis and Georgina Giannoukou join hosts Neal Ford and Birgitta Böckeler to discuss the idea of the basal cost of software and how it can help organizations and software development teams better manage product and system complexity.

There is so much more to weight loss than just losing weight. Weight loss includes thought work, boundary setting, healing your relationship with your body, and growing massively in many areas of your life. If weight loss is your goal, I want you to go deeper. In part two of the so much more than weight loss series, I talk about weight loss as a secondary effect of improving your life.   If Weight Loss Is Your Goal Find the right nutrition plan for your unique body type Strength train to preserve muscle mass Adopt a long-term, sustainable strategy Make space for massive growth: mentally, emotionally, socially Maintain your boundaries   Heal Your Relationship with Your Body Can you remember the first thing you were ever told about your body? The first time you were aware of your body? You were likely a young child. I know I was. I also know how much these moments can impact and alter your body image for many years afterward. My focus on it is that it is so much more than weight loss – it's about healing your relationship with your body. It's about detaching yourself from the number on the scale. It's about body neutrality and feeling neither good nor bad about your body. Your body is unique to you, you can't compare yourself to someone else. For me, much of this comes down to understanding your body type, but it goes further than this - to your individual body's needs.   Weight Loss is Your Goal Practically speaking, if one of your goals is to lose weight, there are some basic concepts you need to understand. It will be difficult for you to exercise while fasting; your body won't have the nutrients it needs to thrive through a workout and recover. It's also vitally important that you maintain your lean muscle mass. Regular strength training (there is an optimal number of strength sessions to aim for each week!) and eating enough protein to encourage muscle recovery. To lose weight effectively, you need to keep your lean muscle mass. But this is all so much more than weight loss. It's reclaiming your life! It's showing up for yourself, making space for the massive growth that will occur in every aspect of your life. And it's honoring your boundaries. Why do you want to lose weight? What will happen in your life if the number on the scale goes down? Think outside the number about how your life will improve and let me know in the comments on the episode page!   In This Episode  What so much more than weight loss has to do with healing our relationship with our body [6:00] What happens when you on body neutrality [10:15] How understanding your body type can help you reach body neutrality [11:00] The conflict between fasting and exercise [15:00] The optimal amount of time to strength train for [19:45] Why it's so important to maintain lean muscle mass when losing weight [21:30] What your relationships have to do with how you view yourself [25:45]   Quotes “The idea is that a lot of what we started to believe about ourselves and our bodies started very young.” [5:13] “I'm 42. I can tell you that I'm in better health now than I was at the age of 18. It is possible, but you have to go through the steps. It is so much more than weight loss. If your goal is a number and all you care about is the number, we have to dig deeper if you really want to change that number. Just focusing on it and doing everything you can if you want to alter that number is not going to be something that will create long-term, sustainable results. We have to allow this to be a secondary effect.” [7:55] “One of the things we know is that as we lose weight without prioritizing keeping the good stuff, we will drop our Basal Metabolic Rate.” [18:21] “This is so much more than weight loss. This is reclaiming your life! What do you want for your life?” [25:50]   Resources Mentioned Transform Interest List Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 129: So Much More Than Weight Loss Part 1 Episode 128: Rethinking Weight Loss Episode 125: Brave Boundaries with Dr. Sasha Shillcutt

Wondering, How many calories you should a day?Well, welcome to our first ever Quick Tip Episodes here at Health & Fitness Redefined.  In order to figure out how many calories you should eat a day, you need to figure out your BMR.Your BMR is you Basal Metabolic Rate.  It is how many calories your body burns at rest.  Once you get that number, through a BMR Calculator, you can then figure out how many you need to eat in order to lose weight.One pound of fat equals 3500 calories. Meaning in order to gain or lose one pound of fat, you need to eat 3500 calories over your BMR or in order to lose weight you need to eat 3500 calories under your BMR.Most people eat 500 calories under their BMR a day, so that means every week they should lose one pound of fat.Support the show

Wanting to lose weight isn't a bad goal. But, we need to talk about everything that comes with how you're losing weight. We need to rethink weight loss. I actually don't think the term “weight loss” serves us well at all. In this episode, I talk about how you can rethink weight by considering your body's recomposition, regular strength training, and eating macronutrients consistent with your body type and goal.   Rethink Weight Loss By Pre- and post-workout nutrition is key Increase your protein consumption Strength training up to 5 days per week Hit your 10,000-step goal daily   Rethinking Weight Loss Before you can even start to think about losing weight, I encourage you to think about recompsitioning your body. Essentially, that's changing the components of your body weight. You need to consider your actual fat stores but also your lean muscle mass.  So many weight loss programs and diets don't focus on the right things for sustainable weight loss. There are so many factors to consider: your current Basal Metabolic Rate, your body type, the best macronutrient split for your body, and your current lean muscle mass.   Successful Weight Loss Did you know that when you lose weight, up to a 20% regain is still a successful loss? With regular strength training and proper nutrition, you can reduce this percentage for a more sustainable weight loss. Maintaining your lean muscle mass is essential for successful weight loss. Another problem with most diets is that they don't consider the differences in how men and women lose weight while maintaining lean muscle. Finally, I talk about fasting, another popular diet trend, and whether it's actually effective. Have you struggled with losing weight before? What types of fad diets have you used? Let me know in the comments on the episode page.   In This Episode  Why the term “weight loss” doesn't serve us well [4:00] What body recomposition is [5:45] Why exercise alone is not the most effective weight loss strategy [9:15] The importance of macronutrients in weight loss [11:00] Why you have to maintain your lean muscle mass for successful weight loss [14:00] How your protein requirement helps define your goals [15:00] How women gain lean muscle mass [20:30] When fasting is appropriate when you're trying to change your body composition [26:00]   Quotes “Our weight is actually just the gravitational pull on the Earth. That's all it is. It's literally a gravitational pull on the Earth. That is our weight. It defines our mass. It doesn't define how much muscle we have, how much body fat we have, it doesn't even define how heavy our heart is.” [2:21] “In order for us to optimize our health, we have to be really smart by the strategies we use to change our body composition. To “lose weight.” The reason why is because I've seen far too many people using traditional styles of weight loss and then coming to me completely deconditioned and unable to tolerate much food because their Basal Metabolic Rate has decreased so significantly.” [4:54] “Body recomposition is when we prioritize maintaining and/or gaining lean muscle mass, and we work on, potentially, decreasing body fat.” [7:26] “We allow 20% of the weight loss as a regain to be considered successful.” [12:08] “In my experience over the past five years, the women who have had the most sustainable “weight loss” have preserved and/or gained muscle mass. They have done it by eating in a way where they have optimized their protein.” [14:46] “When we rethink weight loss, what we really want to decide on is how we keep all of the good stuff that's going to serve us, and if we do want to lose weight, how do we make it so that we're losing stuff that will be better off off of us.” [24:48]   Resources Mentioned Transform 5.0 Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 123: Why Your Diet Isn't Working Episode 113: Find Your Forever Food Strategy Episode 115: Pull Back to Move Forward

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This week we discuss the power of Basal Metabolic Rate (BMR) and how to use that to jumpstart your fitness journey! Then we get into some kitchen essentials from spices and sauces to make even the worst home cook or bland "healthy" food taste like restaurant quality bliss. As usual the recipe shared this week is another "cheat" with my homemade no churn Smore's ice cream recipe!

Creating a following a long-term, sustainable eating plan, especially when it includes losing weight, doesn't have to be an impossible journey. It's all about working with three key strategies, finding the best long-term strategy for your body and goals, and knowing when you might want to be flexible or choose a different plan for different periods of your life.   Key Takeaways 3 Nutrition Strategies for Sustainable Weight Loss  Intuitive Eating Mindful Eating Macro Counting   Strategies for Sustainable Weight Loss Long-term, sustainable nutrition is possible. Weight loss is within your reach. And finding a solution to your eating habits is a very realistic goal. It comes down to picking the right strategy for you, your body, and your goals… and then knowing when you need to change it up. One thing I really want to stress is that once you lose more than 10% of your body fat, you need to reevaluate and recalculate your weight loss strategy. If you don't, you will actually be eating in either surplus calories or in maintenance mode - neither of which will let your body lose weight! First, I talk about Intuitive Eating. Intuitive Eating is the right strategy for you if you are working towards healing your relationship with your body and with food. With Intuitive Eating, we have to talk about satiety and the satiety gene, MC4R, which might make it harder for you to determine your own satiety.   Tracking or Estimating Macros for Empowered Eating The next strategy I discuss is Mindful Eating. Mindful eating uses a flexible macro-based approach that lets you use your best estimates of the food you eat. I find it helpful to track your food for a few days so that you can get a good idea of what each portion looks like. I also talk you through the ratio I use for protein, carbs, and fat. The final strategy I look at is full-blown Macro counting. Macro counting isn't for everyone as it does take time and dedication to ensure you're tracking your food correctly. But when it works, it works well and I find it very empowering to be in control of your food. My final thought, however, is that I think weight loss works best when you use a combination of all three weight-loss strategies. If you need a more flexible approach, like you're going on vacation, switch over to intuitive eating. If you need something a bit more structured, head into macro counting. The bottom line is that the way you eat should make you feel good and empowered and that it's sustainable! How have you tried to lose weight in the past? What worked or didn't work for you? Which of these three strategies do you think sounds the most sustainable for you and your goals? Let me know in the comments on the episode page!   In This Episode How to manage a long-term, sustainable eating plan [3:30] What happens if you lose more than 10% of your lean muscle mass at once [5:15] Who intuitive eating is good for [7:30] What you need to know about satiety and the satiety gene [9:30] The difference between mindful eating and intuitive eating [12:30] How to calculate your protein goal [16:00] How macro counting can be empowering [24:00] How to use all 3 nutrition strategies to support your nutrition through every stage of your life [30:00]   Quotes “We won't decrease our Basal Metabolic Rate as much if we maintain our lean muscle mass because lean muscle mass is more metabolically active.” [5:00] “When we're committing to intuitive eating, our goal is going to be one of the more compassionate goals. Finding love for our body, finding love for our food, and really being one in mind and body.” [7:15] “If we have trouble with satiety, we can actually calculate our macros just to see what our body would require to be where we currently are, and then we can see how much food that is. Then our brain can see how much food that is so we can get more of an advantage when we're figuring out when satiety would likely happen.” [11:41] “Macro counting is a way for me to discover the most accurate data on what works, as I compare it to my primary goal, and what doesn't work.” [25:25] “Macro counting is reserved for those who like to work their mindset with it. There will be some struggles. If you are doing/counting/tracking/following them, it is an extra step of effort. It's more of a layer. If you believe that it's impacting your time and that you're giving up a lot to do it, and then you don't see the results you want, potentially you will be frustrated. But, if we think about it this way, what if the results you're getting with the data you're inputting are what they are, and all you have to do is input different data for different results, things change a bit. Macro counting becomes much more neutral.” [29:24]   Resources Mentioned Join the Waitlist for Jumpstart Find Life Coaching for Women Physicians Online Check out the full episode page here Follow Dr. Ali Novitsky on Facebook | Instagram Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 68. Siobhan Key on Sustainable Weightloss Episode 110. How Our Genes Impact our Jeans Episode 79. Do More of What Works

We're back with my co-host and co-founder of NuStrength, Craig Mcdonald. We did a podcast a little while back about different phases, and I got tons of questions from it. Many of you said you wanted Craig back on to talk more about the body recomposition phase and when it's appropriate.So, you asked and we answered! In this episode, Craig and I chat about:➡️What is body recomposition?➡️The myth about metabolism and age ane what's really going on➡️Why you actually gain weight and fat➡️The benefits of having more muscle➡️How more muscle contributes to a better basal metabolic rate➡️When body recomposition is appropriate➡️How your food and nutrition play a partLINKSPurchase Saturée Marine Collagen, use discount code KITTY05 for 10% off

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I've had 32 years of experience and wisdom when it comes to weight loss, gain, exercise, and healthy living. Breaking through plateaus, finding food freedom, and living out my long-term, sustainable goals lead to my full, happy life. To celebrate episode 100, I want to share my top 10 pieces of wisdom from 32 years of self-experiment.   10 Pieces of Wisdom Understand your why Figure out your primary goal Make long-term, sustainable changes Know your hormones Change your genetic weight setpoint Optimize your macronutrients and exercise Avoid gaining weight back after losing it Recommit daily to your goals Know that maintenance style eating is not different from weight loss eating A calorie deficit is for weight loss. Proper exercise strategy and macronutrients will optimize body composition. The quality of food will determine your energy    Creating Long-Term, Sustainable Change I started dieting and controlling my weight when I was 9 years old. This was after years of hearing that I was overweight, fat, pudgy - how damaging for a child that young to hear?! I share this part of my story because this actually means I have 32 years of experience in weight loss. I've tried it all. These are my top 10 tips. It was actually sports that started changing my approach to how I viewed my body. My weight used to make me self-conscious, but with sports, I started seeing it as an advantage. But even with this journey, I did struggle with weight loss, gain, and unhealthy yo-yo dieting. What did help me make sustainable changes was understanding why I wanted to make them. Understanding my why was essential - as was determining my primary goal. These two aspects helped me create long-term, sustainable change that led to weight loss and finding food freedom.   Committing For Life One of the most common weight loss complaints is reaching a plateau and being unable to break through it. I want you to understand that reaching a weight loss plateau is actually a good thing! It helps your body acclimatize to your new weight - changing your body's natural weight set point. It's also so important that you don't gain any weight back after you've lost it. This weight is not lean muscle mass and it then makes it difficult to lose weight again. Commit to eating your macronutrients, exercising, and strength training to have sustainable weight loss. Finally, you need to understand that this is a lifelong journey. You need to recommit to your journey and your goals regularly. You also need to understand that what you eat and do to lose weight is extremely similar to how you'll eat and exercise while you're maintaining your set weight! Are you struggling to lose weight and keep it off? Where do you find you have the hardest point committing to your weight loss efforts? Let me know in the comments on the episode page.   In This Episode  How sports can change your opinion of your body [8:15] Why your reason for making a change matters [16:15] How to create long-term sustainable change by setting a primary goal [20:30] What happens when you plateau in your weight loss [26:15] How to decrease the amount of lean mass you lose [27:00] Why the quality of your food matters [31:30]   Quotes “When you actually cycle back up and gain the weight back, the weight that you're gaining back is not the lean muscle mass that you originally lost. Now we have a lower Basal Metabolic Rate because we have less muscle mass and we tend to gain even more and weigh even more than we did before.” [12:07] “You can expect the same results by doing the same things. You can expect different results by doing different things. But you can't expect to do the same thing and get different results.” [19:57] “Your genetic weight is already set. What you weigh is largely genetically determined. There is obviously an environmental influence, but let's be really clear and honest on the goal that we have. Weight as a goal is never my recommendation for anyone. I care much more about your body composition and your health overall.” [26:16] “We have to really be okay with the eating changes we make while we are in active fat loss. That is not going to be that different of an eating style from when we are in maintenance. Especially as we age.” [30:05] “If our primary goal is fat loss or weight loss, it's a calorie deficit we're going for. If we're looking for a body composition change, we really have to be strategic with our exercise and nutrition, usually, this is in the form of optimizing our macronutrients. Ultimately, the quality of our foods will determine how we feel and our energy.” [30:58]   Resources Mentioned Join the Transform 4.0 Waitlist Transform with Ali Novitsky: FREE Training Series Replays Available Now Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 98: 5 Obstacles Preventing Us From Achieving Sustainable Fat Loss Episode 95: Choosing Health Not Diet Culture Episode 91: Creating More Energy- STAT

Whether it's a diagnosis or a gut feeling, most of us know when our metabolism isn't functioning optimally. We gain weight, we feel like no matter what we do it's not "working" and that's just the beginning! Jumping off of last week's episode where Dr. Philip Ovadia connected our heart health to our metabolic health, Jenn's talking us through how to rehabilitate our metabolisms. Best news? We're NOT DOOMED!!! From a brief self assessment and lab tests we might want, to what we do to repair and rebuild our metabolisms then how we know when we're "there" this episode is not to be missed!  Outline:Welcome back & meet RonnieIntro to today's topicUnderstanding metabolismDefining metabolismBasal Metabolic Rate (BMR) & Resting Metabolic Rate (RMR)What influences itWeight set-pointBMIAssessing our own metabolic healthCauses & blood-work markers, hormone panelsYour metabolism is not fixedHow to rehab your metabolismMuscleThe cardio "guidelines"Improving insulin sensitivityEating enoughThe grocery store checkout analogyMacronutrientsMicronutrientsSupplementationChromium, selenium, ironL-CarnitineGinseng, don quai, black cohoshL-TyrosineIodine, zinc, vitamin C, antioxidantsShort-chain fatty acidsAfrican Mango Seed Extract (GoTrim™)White kidney bean extract & LeptiCore®ConsistencyStressSleepShort-term vs long-term changes to metabolismThe role of supportBottom line/recap of how to rehab the metabolismHow you know when you're "there" Final thoughts Quotes:"Our metabolic health is very much in our control, in our power." – Jenn Trepeck"BMI is BS...it's an inappropriate barometer." – Jenn Trepeck"Your metabolism is not fixed." – Jenn Trepeck"Muscle dictates metabolism." – Jenn Trepeck"Under-eating slows your metabolism." – Jenn Trepeck"Muscle is metabolically active, fat is not." – Jenn Trepeck"Our body is designed to stay alive." – Jenn Trepeck"We are a country of people who are overfed and undernourished."  – Jenn Trepeck"Stress hijacks every system in your body...sleep sharpens every tool in your toolbelt."  – Jenn TrepeckLinks:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan

Plateaus are one of those things most of us experience when losing weight. They have such a bad reputation and it can feel incredibly frustrating when we find ourselves in one like nothing you do can help you break free. What if I told you that plateaus can actually be a good thing? Let's look at why we reach weight loss plateaus, how we know we're actually in one, and how to change our mindset about them.   How to Break Through a Weight Loss Plateau Journal out five days of food, starting with a Wednesday Change your exercise routine Reduce your stress levels Get a good night's sleep when you can Get more fiber in your diet Eat more vegetables   Plateaus: What They Are and Why We Hit Them We have all probably experienced a plateau at some point in our weight loss journey. I'm a big believer that a plateau happens for a reason, and we should actually be happy when we hit one. But what actually is a plateau? A plateau, to me, is when you have no weight loss for three months despite doing everything consistently. True plateaus do happen, but you have to be real with yourself. Have you stuck to your eating routine? Been consistent with your workouts? If you have, there are a few reasons why your weight loss might have plateaued. Your body might be trying to acclimate to your new weight, your body might require fewer calories as you lost weight, or your leptin hormone levels are resistant.   Your Weight Loss SetPoint But I truly believe that if you've been consistent with your routine, a plateau is a good thing and we need to change our mindsets about why they happen. Let's talk about our body's weight set point. This is the weight your body naturally and easily loses weight to. You do have control to push your loss about 10-15% on either side of this weight, depending on your body type. Being comfortable at your set point, however, really lets you feel good about your intuitive eating, combined with gentle nutrition strategies. That maintenance becomes second nature. The final piece of a weight loss plateau is about your Basal Metabolic Rate. We all have a BMR and if we're deep in our weight loss journey, we know what it is. But if you have a history of dieting, as I do, your BMR might be different from what the online calculators tell you. How can you approach your weight loss plateaus with patience? Will you keep a food journal for five days to see if you're truly sticking with your eating plan? Let me know in the comments on the episode page.   In This Episode  What a plateau actually is [2:45] Why plateaus happen [6:30] The relationship between your body's weight set point, losing weight, and mindset [11:30] How to change your mindset regarding plateaus [12:45] How to be patient through a plateau [26:00]   Quotes “I call a plateau having no weight loss in three months despite doing everything consistently. That is the key point.” [3:17] “I really believe that if you embrace it, and you can really hone in on the intuitive side of your eating combined with some gentle nutrition strategies, your body will take you to where your set point is supposed to be.” [14:32] “If you have dieted for years and years, your Basal Metabolic Rate might be pretty different from what you calculate. That certainly is what I deal with personally because I have a pretty long history of diet, and at an early age. For me, I definitely burn fewer calories than I calculate I do.” [19:54]   Resources Mentioned Join the G.O.A.L.S. Society Program Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 68: Siobhan Key on Sustainable Weightloss  Episode 79: Do More of What Works  Episode 81: Say "Yes" to Yourself

Move your body! Walk! Do a pushup! 3 Great book reviews: "Burn" by Herman Pontzer PhD, "Life In The Fasting Lane" Jason Fung MD, and "The Longevity Economy" by Joseph Coughlin

See all the Healthcast at https://www.biobalancehealth.com/healthcast-blog/ Testosterone treats many illnesses in addition to sexual dysfunction.  Most patients and doctors don't associate testosterone with the anxiety and depression that occurs after age 40.  Depression is a direct side effect of low T.  T is a mood elevator and stimulates Seratonin production, improving mood in that way.  Many of our patients can decrease the dose of antidepressants or even go off their medications after they have been on T for more than 4 months.  I always ask my patients to ask their “depression doctor”, who prescribed the antidepressant, to help them wean off. A side note: I do not recommend decreasing or stopping antidepressants during the fall, because we live in the Midwest and there is very little sunlight at our latitude between September to February, so I ask that they don't change their antidepressant during those months.  Remember testosterone if you develop depression after the age of 40.   Testosterone also treats anxiety in both men and women by lowering FSH and LH, the pituitary hormones that surge after T and Estradiol decrease with age.  Many men come in to see me for low T and ED, who have recently been prescribed Xanax or some other antianxiety drug that is not working for their anxiety.  However, when I treat them with testosterone pellets, they miraculously are cured of their anxiety!  Women generally have hot flashes from elevated FSH/LH, however some of them have anxiety as well.  Women are cured of their anxiety attacks, with T pellets plus or minus Estradiol.   Other conditions that are improved when I treat my patients of both sexes with T pellets is Insulin resistance, AODM, and weight gain.  T improves insulin resistance and increases the calorie burning in the muscles.  You burn most of your calories every day in your muscles and T facilitates the metabolic work in the muscle tissue.  With testosterone, you literally burn more calories by jut breathing (your Basal Metabolic Rate). T increases your muscle's activity by burning more calories of fat and stabilizes your blood sugar.  Our patients lose fat, gain muscle mass, and become more insulin sensitive with T pellets.  Those with diabetes decrease their medication over time and have a lot more energy…the natural way…by activating their muscles!   Immune dysfunction occurs when you age and is why older people need a higher dosage of immunizations, and why they die of viruses that younger people don't die of. Your immune system is controlled by your thymus gland which makes white cells called T killer cells, T helper cells that kill cancer cells and viruses.   B cells make antibodies. The thymus and its function is growth hormone and testosterone dependent.  As growth hormone and T decrease, the gland shrinks and by age 50, and by age 60 it can't be seen and stops doing its job of protecting us.  By taking testosterone, growth hormone is stimulated, and the thymus gland grows and is active making these cells that protect us.  There is a peptide that stimulates the thymus for those people who don't fully respond to Testosterone, called Thymosin alpha-1.  This is a communication peptide that stimulates the production of protective immune cells.  It has been around forever as a medication, but no one used it because it doesn't have a big drug company behind it…so it is available at compounding pharmacies. The FDA has started to stamp it out across the US, for no apparent reason. It improves immunity to all infections.  In this time of pandemic, this drug should be applauded and not taken off the market!  What are they thinking?   Autoimmune diseases occur when your immune system, your T Cells and B Cells, become confused and instead of killing viruses and bacteria, attack your own healthy tissue.  This imbalance occurs secondary to a genetic weakness as well as exposure to infections that “look like” normal tissue.  Testosterone deficiency causes an unstable immune system and leaves the door open for autoimmune diseases. I was very surprised when my patients with autoimmune diseases like RA, Lupus, and Sarcoidosis, improved drastically after they got T for completely different indications!  I then researched this association between T and Autoimmune diseases and found that there is a lot of research that proves T is an excellent treatment and prevention for autoimmune diseases.    Migraine Headaches response to T replacement, were another surprise for me.  As I treated sexual dysfunction in women, they came in to see me and said: “The weirdest thing occurred after I got my pellets…I stopped having the incapacitating migraines I used to get!  This is an amazing two-for….I have stopped taking my migraine medicine!” .  Once again, I went to the research and found that hormonal migraines can be treated with non-oral testosterone.  The migraines that are triggered by food additive and weather changes are usually not improved, but women have hormonal imbalance migraines, and T works for that.  Why?  Testosterone is a modulating hormone for many systems, but in this circumstance, it is working in the brain to balance the neurotransmitters and the vasodilation chemicals that get “confused” when it is deficient, and the effects of E2 increased and dilated blood vessels. PMS is another problem that is improved with testosterone.  PMS affects every part of a woman's body…It is the outcome of estrogen dominance with a progesterone deficiency.  This era of a woman's life can occur at any time in her life; however, it is much worse during after age 40.  Why is that?  Because after 40, testosterone becomes deficient, estrogen is dominant, and ovulation becomes spotty which is the function that produces progesterone.   Weakness and loss of strength occurs after age 40 in women and some men, and this is directly due to the loss of Testosterone and the decrease of T free.  This dominos to a less active person, and this results in osteoporosis and frailty.  Here is a news flash…Frailty is the one thing that will cause a person to become dependent on others and unable to live independently!  Losing muscle is not what you want!  Testosterone prevents frailty, by directly stimulating muscle mass and strength, including the heart, which is a muscle, and by stimulating growth hormone which also builds muscle and bone! You get so much more than a good sex life (Which should be good enough) when you replace your T .  Health is a precious commodity, and it should be a priority for you!  Life with health is the only way to age…consider replacing your T in the safest way possible— T pellets are my choice, but please replace missing T in any way you can.

In this eye-opening episode, Dr. Stephanie reveals how to eat more without gaining weight through "reverse dieting." Mind-blowing? Tune in to discover the scientific data behind this concept. She dives into the problem of undereating and how to identify if you're doing it, the correct balance between energy and metabolism, and the factors that control "calories-in-calories-out." She discusses the Basal Metabolic Rate (BMR) and metabolic adaptation. Finally, Dr. Stephanie gives you a roadmap for applying the "reverse dieting" framework, what to consider, and how to track your progress.  We'd like to thank our sponsors, Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanieOrion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=StephanieLumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074LMNT Electrolytes - FREE 7 flavor sample pack at http://drinklmnt.com/DrEstimaPRIMEADINE - Code DRSTEPHANIE10 for 10% off - https://oxfordhealthspan.com/discount/DRSTEPHANIE10Some of the links above are affiliate which means that making a purchase through them won't cost you anything - in fact, you get a discount for being a valued listener to the Better! Podcast. We do receive a small commission. This is an easy, free way of supporting the podcast and we thank you for that! And follow me on social:Instagram: https://www.instagram.com/dr.stephanie.estimaFacebook: https://www.facebook.com/groups/betterwithdrstephanie Join the Hello Betty Community here - https://hellobetty.club/membership/ Episode Overview: 3:42 Introduction5:30 The Problem Of Under-Eating6:30 Energy Balance And Metabolism8:10 Factories That Control Calories In & Out13:30 Basal Metabolic Rate16:35 Metabolic Adaptation22:11 Considerations For Reverse Dieting & Calorie Input30:36 How To Gauge Your Progress Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.comJoin the Hello Betty Community here - https://hellobetty.club/membership/

Kris and Liz discuss BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). What is really is, what it means for you, and how to start figuring it all out.

If the unicorn is the animal kingdom's mythical creature then having an Adjusted Basal Metabolic Rate is the mythical creature of the diet world. Master G breaks down the devices and tools you may be currently using to manage your weight or weight loss. Explaining what you may be doing wrong, or why you're not getting the results you want. If you're tired of asking yourself the same questions then this is the podcast that will open your eyes to the truth about diet and weight loss. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Knowing and understanding the natural amount of calories your body burns is your first step in solving the mystery of managing or losing weight. Tune in to Master G breaking it all down into a usable and understandable way of getting you on or back on track. Boom

Thinking you’ve irreparably ruined your metabolism through years of crash or yo-yo dieting is a fear that many women have. I want you to know that it is possible to improve your metabolism! By focusing on strength training, the right number of carbohydrates for your body, and working with your Basal Metabolic Rate, you can start to fix your body’s metabolism.   How to Improve Your Metabolism Start a Strength Training Routine Understand Your Body’s Response to Carbohydrates Learn your Base Metabolic Rate Consider a Reverse Diet   The Chief Complaint: “I Ruined My Metabolism” One of the most common concerns my coaching clients come to me with is that they think they’ve ruined their metabolism. The reasons for thinking this stem from restrictive diets in the past that don’t work anymore. Or possibly gaining weight even while on an eating regime.   Metabolism and Your Basal Metabolic Rate To be perfectly honest, there are conflicting opinions out there about whether it’s physically possible to ruin your metabolism. In my experience, I’ve certainly seen some women who have it harder than others to change their body composition. And yes, some of it can be down to previous dietary decisions. To make headway in repairing your metabolism - or, at least, figuring out what you should do to work on your body composition - I recommend figuring out your Basal Metabolic Rate (BMR). This is the number of calories your individual body needs to run and work the way it’s supposed to. Your BMR is personal to you and it’s based on many different factors, including your current weight and height, activity level, and body fat percentage. Once you know your BMR, it’s more straightforward for you to figure out how many calories you should eat to change your body composition.   How to Improve Your Metabolism In more extreme cases, I’d suggest trying something like a reverse diet. This essentially means that you gradually increase your calories over time in an attempt to kickstart your metabolism again. But this isn’t the only way I’d suggest to improve your metabolism. Strength training plays a big part in your body’s metabolism and its ability to make body composition changes. This is why I always, always recommend that women, no matter their age, find a sustainable and healthy way to incorporate weight training into their regular routine. When you’re following a stricter eating plan, especially one that involves any kind of calorie restriction, I always recommend planning a regular Power Meal. This is a higher calorie meal that works similar to the reverse diet, reminding your body what it’s like to eat more.   Homework for Women Physicians What’s your favorite strength training exercise? What does your ideal weight loss (or gain) plan look like? Let me know in the comments on the episode page.   In This Episode  Why you might think you’ve ruined your metabolism [2:00] What you need to know about your Basal Metabolic Rate [7:30] How Reverse Dieting works to help your metabolism [13:00] Why you need to start strength training [15:00] How a Power Meal can impact your metabolism [20:30]   Quotes “I want to start by saying that wherever you are if you are choosing to make a change, it is possible.” [3:07] “I think the idea of constantly being able to make small changes and fluctuate things is actually super healthy.” [19:53] “The way that I approach weight loss with individuals is to lose the weight the way that you plan to maintain the weight loss.” [23:11] “Find that contentment in every day. Enjoy this journey because the happiness is not going to come at the end of the journey. The happiness will be discovered in the journey.” [26:26]   Resources Mentioned Check out the full episode page here Join the Waitlist for G.O.A.L.S Society Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 34: "I Don't Lose Weight As Fast As Others" Episode 37: “I Don’t Understand Macros” Episode 36: “I Am Not Motivated To Improve My Health”

Work with me: https://urbanjane.co/macro-coaching-with-kersten/ Instagram: @kerstenkimura https://www.instagram.com/kerstenkimura/ In today's episode, we're covering three topics: 1) Eating under your Basal Metabolic Rate, or BMR 2) What to look for when hiring a coach 3) Social life as part of your health and how to take care of it. Check out the video below! The post Eating Under Your BMR, Rest Days, Social Life As Part Of Your Health – Balanced Vibes Ep 72 appeared first on Urban Jane.

Work with me: https://urbanjane.co/macro-coaching-with-kersten/ Instagram: @kerstenkimura https://www.instagram.com/kerstenkimura/ In today's episode, we're covering three topics: 1) Eating under your Basal Metabolic Rate, or BMR 2) What to look for when hiring a coach 3) Social life as part of your health and how to take care of it. Check out the video below! The post Eating Under Your BMR, Rest Days, Social Life As Part Of Your Health – Balanced Vibes Ep 72 appeared first on Urban Jane.

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) FOOD FOR…..SPOTLIGHT SERIES Runners Food For ... Metabolism As runners our aim is to maintain optimal metabolism and metabolic rate to support our running performance as well as our body composition. Nutrition (and exercise) are central to this goal, so in this episode we discuss FOUR foods known to optimise metabolism and metabolic rate. We also share some delicious and easy to prepare meal and recipe ideas for you to try out in the kitchen.  (04:02) Defining Metabolism and Metabolic Rate in a simple way whilst also considering the 3 key aspects of Metabolic Rate, which include: Basal Metabolic Rate OR Resting Metabolic Rate Thermic Effect of Food Energy used during physical activity   (08:03) Introducing the first of the 4 foods being highlighted in this episode. Discussing chicken and its nutritional content known to support Metabolism and Metabolic Rate. Protein is the key nutrient here due to its effects on Basal Metabolic Rate (BMR). It is thought that the digestion and absorption of Protein can raise BMR by approx. 20%-30%  (11:16) Moving on to discuss Grapefruit and the phytonutrient Naringenin found within, which is thought to increase energy expenditure, therefore influencing metabolic rate. Also discussing the novel idea of Naringenin being able to express Brown Adipose Tissue (BAT), which has been researched for its thermogenic effects (i.e. heat creation).  (16:31) Introducing Sardines and their Omega 3 Fatty Acid content, which is the nutritional property thought to support Metabolism and Metabolic Rate. Omegaa 3 FAs influence is thought to be via their ability to suppress lipogenesis i.e. limit the synthesis of “fat”. (20:41) The fourth food and its nutritional property linked to Metabolism and Metabolic now being discussed. The Capsaicin content of Jalopeño Peppers is thought to induce thermogenesis therefore increase Basal Metabolic Rate. Capsaicin is also thought to induce browning of white fat (in other words, changing the ‘fat' so as we know, i(white fat) into thermogenic brown adipose tissue).  (25:54) Looking at some recipe and menu ideas using the foods discussed: Chicken – Roast chicken, chicken bone broth, chicken curry or casserole Grapefruit – Grilled grapefruit with cinnamon, nutmeg and maple syrup, Grapefruit Granita, Grapefruit salad Sardines – Sardine pate, sardines on sourdough with watercress, cherry tomatoes, chopped garlic and parsley, sardines with lemon, chickpeas and parsley.  Jalapeño peppers – Add to soups and stews, guacamole, bean chilli, chilli con carne (34:47) A one-day meal plan: Breakfast: sardines on sourdough with the tomatoes and parsley Lunch: chicken tray bake - chicken pieces (drumsticks, thighs, breast), baby potatoes, cooked artichokes, lemon wedges and fresh rosemary roasted in the oven. Serve it with a salad.  Dinner: Bean Chilli served with brown rice Snacks:  Grilled grapefruit with cinnamon, nutmeg and maple syrup. Mexican guacamole with vegetable sticks, sardine paté on oatcakes, grapefruit granite (38:27) Key Takeaways: nutrients of each food and how they could support your running: Chicken's key nutrient is PROTEIN, which is good for the muscle building and repair element of running   Grapefruit is a good source of soluble fibre in the form of pectin, which is good for the reduction of digestive distress element of running  Sardine's key nutrient is Omega 3, which is good for the anti-inflammatory element of running  Jalapeño pepper...

Basal Metabolic Rate!

In this Q & A session, I answer a listeners question on how extended periods of dieting can affect metabolism.This one is pretty heavy on the science, and goes into the 11 systems of the body that make up the energy requirements for Basal Metabolic Rate, or BMR.It is important to understand the organism as a whole, to understand how the metabolism works, and how it can be affected by your lifestyle choices...in particular, stress management.I do refer to a number of previous episodes, as they provide a lot more context for what I'm talking about.If you are listening to this episode as a first time listener, you will get a lot of benefit from this episode, however, I do release these episodes in a specific order for a reason, and that is to build a foundation, before we start layering information over the top of the fundamentals, so I highly recommend going back and listening from the start.Episodes referenced:https://www.buzzsprout.com/1082945/3767621-episode-5-progress-tracking-tools-subjective-tracking.mp3?blob_id=15766943&download=truehttps://www.buzzsprout.com/1082945/3771728-episode-16-nutritional-pyramid-of-importance-mini-series-energy-balance-part-1.mp3?blob_id=15770882&download=truehttps://www.buzzsprout.com/1082945/3771785-episode-17-nutritional-pyramid-of-importance-mini-series-energy-balance-part-2.mp3?blob_id=15770888&download=truehttps://www.buzzsprout.com/1082945/3771833-episode-19-nutritional-pyramid-of-importance-mini-series-micronutrients-and-water.mp3?blob_id=15770915&download=truehttps://www.buzzsprout.com/1082945/5088611-episode-30-swiss-8-mini-series-mindfulness.mp3?blob_id=20435597&download=true

Juma is a certified personal trainer from the Norwegian School of Sport Sciences and holds a Master's degree in Sports Nutrition at the University of Stirling. Juma has also completed his IOC diploma in Sports Nutrition through the International Olympic Committee. He is the CEO of Iraki Nutrition AS and Head of Nutrition at AFPT in Norway where he lectures in Sports Nutrition. In the episode we spoke about: - When wanting to lose weight and build muscle, how many meals should you eat in regard to your scientific paper (Iraki et al., 2019)? - Why not whey? (As marketing would indicate using Casein before bed) - Why is reduced kidney function an issue with taking creatine? - Why do you think dietary fibre gets overlooked? - What is the basis behind water intake of 35ml/Kg/daily? - Are active women more susceptible to iron deficiency in regards to the scientific paper done by (Alaunyte et al., 2015)? - It is often claimed that too much protein can be harmful to the kidneys in regard to the scientific paper done by (Antonio et al., 2014)? - Protein quality (Plant vs Animal) and getting to a Leucin fresh hold which is better, whey, rice protein or soy? - Down regulation of Basal Metabolic Rate due to yo-yo dieting (Lowest case Juma has seen is 65% BMR which is really bad) Amongst others And if you wanted to listen to his previous episode, you can do so here You can learn more about Juma via his website www.jumairaki.com and connect with him on instagram. For more information about The Mindset Athlete by connect with us on Facebook @mindsetgamepodcast For more information about James Roberts (the host of the podcast), visit fitamputee.co.uk and connect with him on Facebook, Twitter and Instagram

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This episode describes how to figure out your maintenance level to aid you in losing, gaining or maintaining your weight! This is the first part of the 3 part nutrition series. I also cover FAQ pertaining to nutrition. Please subscribe, rate and leave a review for the share! Follow me for more fitness tips and workouts @amber.dupreee TIME STAMPS: (1:20): Caloric deficit, surplus or maintenance (3:04): Basal Metabolic Rate — what it is and what it does (4:00): How to manually find your “maintenance level” for calories (6:56): How to lose weight (13:10): Why you shouldn't remain in a caloric deficit for long durations (15:02): How to gain weight (18:50) How to maintain weight (20:18): Q&A (20:38): Do you need to count calories? (25:20): How much protein do you really need? (27:02) Should you try to lose weight and build muscle at the same time? (29:11): Do you need to lift extra heavy to gain muscle (30:18): Can endurance training build muscle? (33:39) Where should you start?

FITSPO EPISODE ALERT. I will always keep this podcast fun and the antidote to your hangover but I also want you to learn something. I am an online fitness coach after all and while you enjoy your mimosa or bloody mary if and when you decide to listen to this, I want to tell you how you can enjoy it and still look sexy as hell.   Today's episode is an overview of why diets will leave you feeling sad and alone just like that walk of shame, the role of Basal Metabolic Rate, and why you should eat your damn carbohydrates. At the end of the episode, I give you practical food suggestions so be sure to take notes and hope you enjoy this!    Time Stamps:   (0:30) Please Check out Episode 1 (2:52) Why is a Diet the Worst Way to Diet? (7:30) BMR - Basal Metabolic Rate (13:00) Carbohydrates (21:00) Refeeds (26:25) Macro Money (31:00) Food Suggestions (36:30) Direct Episode --------------------------------------------------- Follow Des Scoggin, aka: ME! Instagram ➭ https://www.instagram.com/desb___ Twitter ➭ https://twitter.com/desbfit Youtube ➭ https://www.youtube.com/desireescogginfitness  Facebook ➭ https://www.facebook.com/desbfittraining My Weekly Emails ➭https://desbfittraining.us18.list-manage.com/subscribe?u=7f9e9f35e528c72d50a82d9c1&id=c056ef31c7 Official Website  ➭ https://www.desbfittraining.com --------------------------------------------------- ((( ANNOUNCEMENTS )))   - OPEN FACEBOOK FITNESS COMMUNITY: www.facebook.com/groups/dbftcommunity   New DBFT rebranded merch is here: https://desbfittraining.myshopify.com   --------------------------------------------------- F A Q   -what’s your real name? Desiree   -what’s your instagram? www.instagram.com/desb___   -how old are you? 24   -how tall are you? 5'7   -whats your Spotify playlist? https://open.spotify.com/user/desb___   -what do you order at Dunkin? Large hot coffee, 1 pump SF coconut, 1 flavor swirl French Vanilla, 1 cream + 2 splenda   -skin care routine? https://www.tula.com / CODE "desb" to save 20%   -self tanner? https://glowprotans.com/?aff=71 / CODE "desb" to save $   -my huge water jug? https://www.thehydrojug.com / CODE: "desb" to save $   -supplements I use? https://www.alaninu.com / CODE "desb"   AND   -how to find my free stuff and codes? https://www.desbfittraining.com/desb

This week we begin with a bit of an update on Patrick's treatment with Ketamine. His in-office sessions have come to a close and he relates the magnitude of recovery he has experienced. Selene talks about her upcoming plans to head to Oklahoma for the Mid-South (formerly Land Run 100)....

Nutritionist Kassandra Hobart chats with WHOOP VP of Performance Kristen Holmes and Director of Analytics Emily Capodilupo about the science of calorie tracking, including what calories really are (4:01), basal metabolic rate and the ways your body burns calories (4:26), a recent update to improve how WHOOP tracks caloric burn (9:04), food label inaccuracies and other things that make calorie counting difficult (11:09), if weighing food helps (14:50), why eating slowly and in a restful state is so important (18:16), general guidelines for where your calories should come from (22:56) and why this varies depending on your goals (25:06), why food timing matters (29:12), how calories affect your sleep (32:18), and the biggest misconceptions people have about calories (38:55).Support the show (http://whoop.com)

If you are rushing throughout your day only to find you return home at the end of the night with wild cravings and the desire to eat everything in the fridge, I have news for you. You are not experiencing cravings, you are experiencing real hunger, and that is not a bad thing. Cravings & Hunger Aren't Negative Cravings and hunger have been given a negative connotation in our society, and I am here to unpack this bag and help you stop confusing hunger for cravings just because you are underfed. The truth is, you need to figure out where your cravings are coming from and have a good hard look at how you are feeding your body throughout the day to get to the root cause of your food intake.  Instead of perpetuating the shame circle, you need to balance your energy, nutrient and calorie intake to find a happy medium and figure out what works for you. If cravings seem to be running your life, this episode is your wake up call to help you figure out what you need to look at next in order to stop the mental and physical drainage and start enjoying your food and your life. How do cravings play a role in how you relate to food? Share your personal experience with us and let me know how hunger integrates into your life in the comments on the episode page.   On Today's Episode The difference between a low nutrient diet and a low energy diet (10:10) Addressing the prevalence of the dieting mentality in the wellness world (12:20) How to find a balance between energy intake and nutrient intake (13:45) Ways to know if the volume on your plate is unequal to the amount of energy you need (17:30) Understanding the connection between stress, your cycle and your cravings (20:32)   Quotes “This is not a cravings problem. This is a lack of food problem.” (9:36)  “Relatively speaking, this 1200 calorie business has got to stop.” (10:50)  “If you get home at the end of the day and all you want to do is vacuum up everything that isn’t attached down in your kitchen, that’s not super glued to the refrigerator, that you just want to eat everything, I really need you to take an honest look at what you are taking in during the day.” (14:56) “At the very baseline, we have our Basal Metabolic Rate, which is the amount of energy we need on a daily basis just for our body to function at its very most basic. And a lot of people are subsisting far, far below their Basal Metabolic Rate in what they are eating.” (17:18)  “This is not a failing of you, this is not a character flaw, but you do need to do something about it.” (20:26)  “Sometimes cravings aren’t cravings, they are just hunger.” (22:26)   Resources Mentioned In This Show   Nutritional Therapy 101 Free 7 Day Course Order Core 4 The Book Here Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Have you heard Personal Trainers or health and fitness experts say Calorie deficit is the only way to lose weight? If you haven't, just start an Instagram account. As you can see, I have a bit of a gripe with the perpetual spreading of this type of a message especially because the people that are absorbing it are the people being harmed by this over-simplification. On Today's Episode I Cover: Why Calories in Calories out is not helpful to most peopleThe other variables in the equation of weight loss Why a 24 hour calorie measurement window is ridiculous--SOCIAL MEDIA:Matty LansdownInstagram: https://www.instagram.com/mattylansdown/LinkedIn: https://www.linkedin.com/in/matty-lansdown-0bb76b61/Website: https://mattylansdown.com/--Got a question? Or maybe even a guest suggestion? Email through - podcast@mattylansdown.com--COMPETITION: FREE 1 on 1 NUTRITION CONSULTATION - announced on ep#043How to enter?Screen shot this episode, share it as your Instagram story and tag myself and our guestRate the podcast 5 stars on the Apple Podcast app (or which ever app you use)Write a few sentences reviewing the podcast with your biggest takeawaysBe sure to screen shot your entry and e-mail it through or DM me on Instagram.--Thanks for checking out the show. If you enjoyed this episode and want to hear more then please consider subscribing. If you really loved this episode and want to just tell the world about then please take a screen shot and share it on your Instagram story and be sure to tag me so I know you're tuning in. 5 star ratings and positive reviews really help the podcast too so thank you in advance!

Make smarter choices with your time! How can you increase your metabolic rate to burn more fat? Pick the best time to work out -  in the morning. How should we plan and optimise our workout to reap the most benefits? How important are pre-workout and post-workout meals? Dr Vincent Candrawinata, Founder of Renovatio shares more with Michelle Martin.

Learn about the energy limit of the human body; how they make meat-like burgers from plants; and the surprisingly advanced technology behind your favorite fireworks shows. In this podcast, Cody Gough and Ashley Hamer discuss the following stories from Curiosity.com to help you get smarter and learn something new in just a few minutes: Scientists Have Pinpointed the Energy Limit of the Human Body — https://curiosity.im/2Xq9Hh1  How Do They Make Meat-Like Burgers From Plants? — https://curiosity.im/2MJJN3J  There's Surprisingly Advanced Technology Behind Your Favorite Fireworks Shows — https://curiosity.im/2MLboSb  Want to support our show?Register for the 2019 Podcast Awards and nominate Curiosity Daily to win for People’s Choice, Education, and Science & Medicine. After you register, simply select Curiosity Daily from the drop-down menus (no need to pick nominees in every category): https://curiosity.im/podcast-awards-2019  Download the FREE 5-star Curiosity app for Android and iOS at https://curiosity.im/podcast-app. And Amazon smart speaker users: you can listen to our podcast as part of your Amazon Alexa Flash Briefing — just click “enable” here: https://curiosity.im/podcast-flash-briefing. 

Our metabolism effects the way we eat and much of our relationship with food. Today we tap into the idea of our basal metabolic rate. In other words, our metabolic rate when we aren't doing anything at all. We discuss some important factors that effect this baseline rate in order to better understand our overall metabolism.

And now back with more listener question goodness, it's Episode 429, Q&A #22! Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/ If you want to see the video for this podcast, be sure to check out our YouTube channel.   Show Notes: 1. In & Out of Ketosis...Harmful? [2:10] Pete says: Robb, I've been on and off a keto diet for the past five years or so and when in Ketosis feel fantastic.  I train muay thai and on days that I train I tend to up my carb intake as I just feel better throughout training, similar to you with jiu jitsu.  On Sundays however I do tend to go off the rails a bit and find myself on Monday down around the 0.2 mmol/L level and then by Tuesday night/Wednesday morning back up any where between 1.0-2.4 mmol/L where I stay for the rest of the week.  I have in the past gone several months at a time on a 30-50g carb per day diet on multiple occasions, haven't done so the past year and half or so. I've been hearing a lot lately that this quick fluctuation between low carb to moderate/high carb intake can be very bad for you.  Can you help shed some light on this, am I doing long term damage to my body by fluctuating? Thanks, Pete   2. Eating Below My BMR [10:48] Chris says: Hey guys, Over the past 7 months, I've had great success following the Keto Masterclass.  As far as weight-loss goes, I've lost about 42 lbs, and lowered my BF% from about 28% to about 19%. For the first 12 weeks, I ate at a 20% deficit, without a break. I weighed and measured all my food. I made sure I had my electrolytes dialed in, eating lots of potassium and magnesium rich foods, supplementing Na+ as well as Mg+ too. During that time, I was lifting 4x per week as well as a couple (15-20 min) interval workouts per week.  Other than that, I was doing some light walking and playing with my kids. Towards the end of that initial run, I started to get kind of bitchy (I'm a 45-year old male), and never really experienced the stable energy, or deep, solid sleep that a lot of people mention - two things I was really hoping for. Recently, I have been alternating 4-week cuts, followed with 2-week "full diet breaks" (a'la Lyle McDonald) at maintenance. During those, carb sources have been clean, paleo foods. Coming off of each of these, I feel better and maintained a stable weight throughout.  I was normally back in ketosis 48-72 hours after switching my carb and fat macros back up, and both times (so far) it has restarted weight loss. Still not great sleep, but I attribute that to having young kids (2 & 6). After a recent DEXA scan, I was recalculating my macros with the Ketogains calculator (I'm 162# and 19% BF), and it dawned on me that the deficit it was recommending (-15%) was put me BELOW my Basal Metabolic Rate by about 105 calories, per day.  For reference, I used the "sedentary" activity level and don't add back in workout calories. So, to my question(s)... Understanding that the calculator is based off the Katch-McCardle formula, basically giving a statistical norm, but BMR is the calories we need to maintain vital physiological functions, what are your thoughts on recommended deficits putting one below their BMR and what are the longer-term implications of extended diets doing so?  Would it be better to just eat AT BMR on rest days and add back in some (all? a portion?) workout calories (protein & fat) on training days, while still being below TDEE? It seems to me that BMR should be an absolute floor when it comes to caloric intake - I'm wondering if the aggressive deficits created some diet fatigue and hormonal disruption for me. Love the podcast and anything the Wolf Pack puts out.  Thanks for everything!   3. Do Calories Matter? [19:58] Zach says: Hi Robb- Long time follower and really appreciate the work you're doing. I wish I had known about Keto and Paleo when I was younger; I feel my athletic performance could have propelled me to the next level. Either way, I'm happy to have it in my life today as it keeps me thin and healthy. Your Keto Masterclass has been instrumental in guiding me through my Keto/Paleo journey. Thank you! I've been very interested in the low carb diet for 10+ years now and it started with Gary Taubes. Gary Taubes is famous for saying that calories don't count and in my anecdotal experience, they don't. I must stress that since it works for me, I'm completely happy with the results. However, when trying to speak intelligently about Keto and low carb, I'm trying to bridge a gap from Gary to Chris Kresser's podcast with Joe Rogan last week. On Joe Rogan Chris said that you *must* run a caloric deficit to lose weight. Now I am really confused! I'm an engineer and I've taken several thermodynamics courses, so from an energy balance equation I understand that the human body cannot defy thermodynamic principles. But obviously our metabolism is much more complex than an energy in- energy out black box. Furthermore, energy in-energy out does not feel right for a number of reasons such as, for instance, energy expended drinking cold water is not in this equation (that is your body warming the cold water up), energy that is never consumed but rather part of a "defecation event", etc. I have eaten what I perceived to be a major energy surplus on a ketogenic diet and have still lost weight. My caveat there is that I wasn't weighing foods, so I cannot really know. My apologies if you've already answered this question, but I could not find it on your blog or searching your website. I'm hoping you can point me to a study, a white paper, a text or some reliable information that will answer the question of who's right- Gary Taubes or Chris Kresser. Thanks Robb, you're a legend. Zach Kimball   4. Pre and Post-Surgery Nutrition [31:00] Andrea says: Hi kids and kitties and Squatchys! Sooooo, it's been a little while since I have been devouring each and every single podcast episode and I apologize. My own business focus has put me more into the writing podcast genre recently (but I see Tim Grahl on your interviewee list!?). :-) So, my question: have you guys laid out a protocol for extreme nutrient buildup for before and after a scheduled surgery? This would be for someone who is not really paleo: still eats gluten and mostly just avoids sugar and junky foods. So they are not yet on the "rawr sardines nom nom!" bandwagon, sadly. But if they have a willingness to make some changes to ensure they are in a better place to prepare to recover from their surgery (jaw replacement, if it matters), what would you 'prescribe' to them? I'm family, so if this guidance comes from an outside authority that could make the critical difference in their enthusiasm. P.S. Love to all you guys. You're doing the 'chop the wood, carry the water' and have been for SO LONG I bow in respect. Hope to see you again soon at some rando paleo conference. Andrea in Burbank   5. CrossFit vs 5 by 5 (ketogains) [38:12] Matt says: Robb and Nikki thanks for all that you do. You, your books and podcasts have changed my life. I have done two days a week of CrossFit for just over 2 years and in spite of the amount of rest I get I still end up with knee, shoulder, wrist and elbow injuries and pain. I have recently decided to pause my CrossFit subscription and have replaced it with the three days a week 5 by 5 routine recommended by the ketogains guys. I did your keto masterclass and I'm at 7.5% body fat and try to keep my macros on point with the ketogains recommendations. What do you think about just doing the 5x5 home workout alone? I do like the group element of the CrossFit class but at my age (52) I can't seem to go for long without injury or constant pain. I feel like the 5x5 program at home is more manageable as I can control the velocity/intensity without so much emotional effort.  What are your thoughts regarding this path?   Where you can find us:     Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/   Transcript: Download a copy of the transcript here (PDF)

A 5 day Fasting Mimicking Diet. Quick description – The Prolong Meal Program. Over 5 days I am going to consume between 750kcal-1100kcal. Listen to the episode for a detailed description of exactly what I will be eating and drinking. Listen to the follow up episode to hear how I got on. I have no affiliation with this company. They have not paid me to do this. I am not doing it because it ‘is the best on the market.’ It is purely a trial. I am curious to see how I will feel. Before starting the 5 day program: Stats - 28 years old / 180cm / 86.6kg / 11% body-fat (measured by bio impedance scales) Rough estimate of current calorie expenditure: Basal Metabolic Rate: 2000 kcal Rest day: no formal exercise and just my ‘usual step count which is between 6,000-10,000 steps. Usually a Monday and a Friday - 2400 kcal Light active day: Tuesday - 2700 kcal Moderate active day: Maybe on a Thursday or a Saturday 3000-3100 kcal High active day: currently there are no days like this for me at the moment because I do not train generally for more than 1 hour 30 minutes at the moment in one go 3500-3800 kcal. I eat to maintain my bodyweight generally, so assume I try to consume as many kcal as I burn on average. General exercise regime: Monday - Rest Tuesday - ‘Running strength and conditioning class 1 hour with Neverstoplondon project.’ Generally cover 5km of running and a multitude of bodyweight squats, lunges, press ups, burpees. Wednesday - 15 minutes of upper body exercise. Generally 4-5 sets of 9 pulls ups (various grip), 15 press ups (various hand positions.) Thursday - 45 minutes of lower body exercise and core. Trap bar deadlift 4-5 sets ( start at 6 reps fast off the floor at 100kg, 120kg. Change to 3 reps fast off the floor between 140kg and 160kg.) Barbell back squat 4-5 sets ( start at 6 reps with a 3 second downward phase over 3 sets with weight between 60kg-100kg. Finish with 3 sets of 3 seconds down with 3 reps at 105-110kg.) Barbell reverse lunge 2 sets of 6 reps on each leg at 60kg. Sometimes if I have time I will walk 32kg dumbbells in each hand around the gym 3 times. Followed by ‘roll outs’ with a small roller for a few sets of 5 reps. Friday – Generally the sauna for 10 minutes and then the steam room for 3-5 minutes and a 30-40 second cold shower. At least 2 rounds and if I have time 3 rounds. Saturday – Generally 5-8km of running in London. Sunday – Generally rest Planned exercise regime for the 5 day Prolong meal program: Monday - rest Tuesday - ‘Running strength and conditioning class 1 hour with Neverstoplondon project.’ I will be doing more coaching than actual training but I will still get through 5km of running and maybe 20 or so lunges, push ups, squats and burpees. Wednesday - rest Thursday - 5km of running or so with Mile 27 after work at one of their evenings in Kings cross. Friday - rest The Follow up Podcast Episode: Tune in to hear how I got on! - In order to ‘keep the lights on’ with this podcast I have teamed up with 33 Shake. 33 Shake produce 100% natural, powerful sports nutrition for performance. But because they use only natural ingredients, they're also ideal for anyone looking to boost their overall diet, increase their nutrient intake and get a natural protein hit. I have been using their products for over a year and their chia seed gels are very handy for those longer runs and active weekends. Head over to https://www.33shake.com/ to check out their products and use the code MATTGARDNER33 to get 10% off your first order and to support the Big Feed Up HQ Podcast. Shop: https://www.33shake.com/all-products/ AS ALWAYS LOVELY PEOPLE IF YOU LIKE THE SHOW PLEASE SHARE IT WITH SOMEONE.

Hey, everyone! It's time to talk about, you guessed it, calories! In today's episode of Slim & Satisfied I offer some insight on what exactly a calorie is and what we need to keep in mind while losing weight. Believe it or not, it's not as complicated as it seems! I explain what calorie awareness is and how macros (carbs, proteins and fats) come into play with weight loss. I also talk about the importance of a concept called Calorie Density. Calorie Density refers to the relationship between the volume of food you eat and the amount of calories we can gain from that. We're looking to avoid eating those low volume, high calorie food items, and instead choosing nutrient dense foods. Then, I outline 3 ways you can determine how many calories you should be eating based on your body's needs: 1. If you're on a diet and you are either gaining weight or staying the same weight, then your body's caloric need is LESS than it currently is. 2. Use ballpark numbers and estimate your total calorie intake. Aim for the top of a 1400 – 1800 calorie range. Be consistent. This is a trial and error process. 3. Use standardized equations. The Mifflin St. Jeor equation (linked below) is used to calculate your Resting Energy Expenditure or Basal Metabolic Rate (BMR) Now that we've figured out how many calories our body needs, we can ask the question “does it matter where the calories come from?” I explain how the answer is not so simple. Not all calories are created equal. I talk to you about the Money-Calorie analogy, and how being aware of the amount of calories we take it can help us “budget” or make meal plans that manage our calories. Remember, we want to reach the “just right” area of our meal plan; an area where we consistently lose weight and aren't left feeling restricted or denied. We then cover three pros of Calorie Awareness: 1. Brings attention to the amount of calories we can accumulate throughout the day. 2. Highlights foods that don't fit into our diet. 3. Over time, this will positively impact our decision making when it comes to food. Four Things to Do After Listening to this Podcast 1 . Use the link below to find your Basal Metabolic Rate or Resting Energy Expenditure. 2. Divide your BMR over three meals and two snacks or two meals and two snacks. 3. Evaluate your day and identify the high calorie items. 4. Replace them with a healthier alternative. 5. You may use my free meal plans (below) as a starting point! What You'll Learn in this Episode: -- Why we shouldn't COUNT calories, but be calorie-aware. -- How to determine how many calories your body needs. -- How to identify foods that don't fit into a healthy diet. -- The best way to THINK about calories. Links: Get in touch! info@dafnachazin.com Calculate your BMR here Check out my sample meal plans

Hey, everyone! It’s time to talk about, you guessed it, calories! In today’s episode of Slim & Satisfied I offer some insight on what exactly a calorie is and what we need to keep in mind while losing weight. Believe it or not, it’s not as complicated as it seems! I explain what calorie awareness is and how macros (carbs, proteins and fats) come into play with weight loss. I also talk about the importance of a concept called Calorie Density. Calorie Density refers to the relationship between the volume of food you eat and the amount of calories we can gain from that. We’re looking to avoid eating those low volume, high calorie food items, and instead choosing nutrient dense foods. Then, I outline 3 ways you can determine how many calories you should be eating based on your body’s needs: 1. If you’re on a diet and you are either gaining weight or staying the same weight, then your body’s caloric need is LESS than it currently is.  2. Use ballpark numbers and estimate your total calorie intake. Aim for the top of a 1400 – 1800 calorie range. Be consistent. This is a trial and error process. 3.  Use standardized equations. The Mifflin St. Jeor equation (linked below) is used to calculate your Resting Energy Expenditure or Basal Metabolic Rate (BMR) Now that we’ve figured out how many calories our body needs, we can ask the question “does it matter where the calories come from?” I explain how the answer is not so simple. Not all calories are created equal. I talk to you about the Money-Calorie analogy, and how being aware of the amount of calories we take it can help us “budget” or make meal plans that manage our calories. Remember, we want to reach the “just right” area of our meal plan; an area where we consistently lose weight and aren’t left feeling restricted or denied. We then cover three pros of Calorie Awareness: 1. Brings attention to the amount of calories we can accumulate throughout the day. 2. Highlights foods that don’t fit into our diet. 3. Over time, this will positively impact our decision making when it comes to food.  Four Things to Do After Listening to this Podcast 1 . Use the link below to find your Basal Metabolic Rate or Resting Energy Expenditure. 2. Divide your BMR over three meals and two snacks or two meals and two snacks. 3. Evaluate your day and identify the high calorie items. 4. Replace them with a healthier alternative. 5. You may use my free meal plans (below) as a starting point!   What You’ll Learn in this Episode: -- Why we shouldn't COUNT calories, but be calorie-aware. -- How to determine how many calories your body needs. -- How to identify foods that don’t fit into a healthy diet. -- The best way to THINK about calories.   Links: Get in touch! info@dafnachazin.com Calculate your BMR here  Check out my sample meal plans

http://RunningAFEVER.com This is the first episode that I have recorded on a hike. This relatively new Arkansas state park not only offers a number of trails of various lengths, but has a visitor's center in which one can view various animal skins and try to match the fur with the name of the type of animal from which it came. Progress on my weight loss continues very slowly, and I continue to learn about how to diet. I have always known that I can go into a caloric deficit that is too low, and I have just learned that a good number to base that floor on is the Basal Metabolic Rate, which can be calculated based on body composition. I had an allergic reaction after eating some peanuts recently, so I have replaced those with cashews, pecans, and almonds (including almond butter). So my snacks are now usually dried apples, dried bananas, raisins, and nuts or nut butter. These are your higher-calories snacks, but they are healthy whole foods, and the fat in nuts contains plenty of good omega-3 fatty acids. Here are some items I promised to provide in the podcast: Formula for Basal Metabolic Rate in calories per day: 370 + (21.6 x LBM) LBM = (weight in kg)(1-[% body fat]/100) High blood pressure and exercise: http://www.bloodpressureuk.org/BloodPressureandyou/Yourlifestyle/Beingactive Find out your real age: https://www.sharecare.com/static/realage Recorded September 15, 2018. Weight (change since Jan 2018): 202 (-72) Workout time: 29 Minutes Total Distance (total since Nov 2017): 1.02 Miles (167.19) Steps: 8,807 Muscle Mass (change since Aug 2018): 148 (+5) Body Fat: 26.3% 2018 Goals: (1) Run 10.5 miles in one day by 11/18/18 (2) Lose 100lbs by 12/25/18 2019 Goal: 15% Body Fat

Plateau what to do when you stop losing weight? It’s been 4 weeks and we have lost 5 pounds but the weight loss has stopped. This was expected and now we need to recalculate our Basal Metabolic Rate (BMR). To do this we use this online calculator: http://www.myfitnesspal.com/tools/bmr-calculator The numbers we need are: Current weight minus 5 pounds Height Age Sex Simply enter these numbers in the calculator and it will give you your daily calorie intake goal. Brittany is now at 1374 calories a day Drew is at 1787 a day   Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. Do you have a question for Ben? Scroll down on this post to access the free "Ask Ben" form...  This is one of Ben's favorite cookbooks, and was written by today's guest. In this January 12, 2011 free audio episode: a doctor that healed his mom's cancer with nutrition and detox, supplements to take before a fasted workout, body fat scale accuracy, how to fuel a cycling commute, do electrical stimulation devices work, what to do if you get too skinny when you exercise, advice for a vegan who is doing 3 Ironman triathlons in 1 week, to eat or not to eat before a workout, how to be a triathlon coach Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ----------------------------------------------------- Featured Topic: He Healed His Mom's Lung Cancer Using Diet, Nutrition & Detox... Dr. Josh Axe is a wellness physician and radio show host. He is on a mission to change the face of health in Nashville and around the world. He watched as his mother battled breast cancer in the early 90s, undergoing chemotherapy and a mastectomy. When she was diagnosed with lung cancer in 2004, Dr. Josh knew those procedures would never give his mom her health back. They needed a new approach - the approach he had been using to get thousands of people well from all kinds of chronic diseases at his Exodus Health Center. This all-natural approach using diet, nutrition, detoxification, peace building and spinal correction allowed her body to heal from within. Following the advice and guidance of her son, Mrs. Axe is now in complete remission and currently in the best shape of her life. During our interview, I ask Josh: You won't want to miss this interview with Dr. Josh Axe! Click here to get Dr. Josh Axe's book, "The Real Food Diet". ----------------------------------------------------- Special Announcements -Full food allergy panels now available directly through Ben Greenfield by clicking here. -The BenGreenfieldFitness Inner Circle secret section of the website is now open! Click here to get access to the first 4 free videos. -Ben Greenfield is speaking in Sacramento on January 22, 2011. Click here for more details! -Here's what you get in the new BenGreenfieldFitness iPhone app, which you can get for free by clicking here: -Weekly audio podcast featuring exercise and nutrition Q&A with Ben and a featured interview with a health or fitness expert. -Articles unlike any you'll read on other sites, featuring the real truth about your health, your body, diet, medicine and more. -Workout and recipe videos – designed for the complete beginner up to the advanced athlete. -Nutrition supplements, popular diets, workout programs, book and video reviews from Ben Greenfield. -24/7 access to ask your questions to Ben, suggest custom content for the articles and videos, or request guest experts. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below...   First Name Last Name Email Cell # (1+area code)     --------------------------------------------------------------- Listener Q&A: ====================================== [contact-form 3 "AskBen"] ====================================== chunkybearcub asks via twitter: @bengreenfield do u take anything before ur fasted am workout and how do they affect the fast? bcaas, l-carnitine, coffee, beta-alanine. Jason asks: I have been tracking my weight, body fat % and muscle mass on a Taylor Scale and after hitting a low point 29.1% my body fat has started to go up, even though I'm eating at or below my Basal Metabolic Rate. Can body fat % on a scale fluctuate a couple of %? Or do I need to start modifying my diet? Nick asks: To get my cycle miles up for the tri season I want to cycle to work. It is about 35 miles each way and will mean that I need to leave home at about 6 am. I was wondering what nutrition I should be looking to take on board immediately before and during the cycle . Kelcey asks: I have been reading about EMS systems and thought I'd see if you would enlighten me on them. There are several different models and features (of course the more expensive models have more features and it seems like more powerful programs). They can get pretty pricey. Are they beneficial for injuries, recovery and/or warm-ups? Is it hard to place the electrodes? Does it take a lot of time? (I am already too busy). Are the more expensive models worth the extra money? I have been plagued by injuries this past season, although my physical therapist or my chiropractor have not specifically suggested that I get one, perhaps for this reason. In my response to Kelcey, I mention podcast episode #71 about electrical stimulation devices. Joel asks: My problem, if you can call it that, is that when I train I shed weight. I am thin and lean by genetics and even if I up my caloric intake, the high volume endurance and interval work drops my body fat real low. How can I compensate? In my response to Joel, I mention the book Holistic Fueling for Ironman Triathletes and I also mention gut testing for nutritional malabsorption, available by clicking here. Kyle asks: Ben, this summer I am planning on doing the equivalent of three Ironmans in a one week period, with the run portion on the last two days being an ultra marathon that I have yet to choose. I am a vegan. Any tips for recovery between the times when I am swimming/biking/running? Nutrition, stretching, compression, ice, etc.                                                                                                                                       The amino acids Ben recommends. In my response to Kyle, I mention Recoverease and amino acid intake. Josh asks: You mention a variety of supplements on your podcasts -- amino acids to fish oils to magnesium to coenzyme q10 to living greens to many many others. Would you be willing to list ALL the supplements you take and what each one is for? In my response to Josh, I mention this supplements page, Pill Popping Podcast #10, and this supplements video post at the Rock Star Triathlete Academy: http://www.rockstartriathlete.com/rock-star-supplements/ I also tell Josh about Bionx and this video with Mark Allen. John asks: You mentioned on one of your podcasts that you don't eat 2 hours before bed and don't eat before you work out in the morning. As I tried this (during my morning workout)I was listening to Getfitguy where you mentioned that you should eat before you workout. I'm just wondering which I should do? Dave asks: I am a 44 year old triathlete. Up until recently I have done the majority of my running in the morning. I have now joined a group that does training on the track in the evening. For my morning runs pre run nutrition has not been a issue. Usually an energy bar or smoothie 1-2 hours previous seems to fuel my runs and cause no GI distress. Now I am faced with running after a day of eating. I am unsure of what foods to avoid during the day of the track workout and how to time my pre run fuel. I find myself caught between not enough and too much food. I have a sensitive stomach and am prone to G.I. distress. Any suggestions would be appreciated. In my response to both John and Dave, I refer to this article about what to eat before and after a workout: the Post Workout Nutrition Debate. Mark asks: I am just finishing my level 1 triathlon coaches course in Australia, i would like run a full time coaching business online - any tips. In my response to Mark, I mention my website http://www.triathloncoachguide.com -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code): Scroll down to donate anything over $15 to the show, and Ben will send you a BenGreenfieldFitness.com t-shirt...you can also conveniently donate any amount with your phone by simply clicking here. ------------------------------------------------------

Ray Burton: As you get over 40, your metabolism starts to slow. It was never a problem for me before so I didn’t look into it much. But now I’m 43, and as I started research on how to boost metabolism, I realized it is a huge topic and that a lot of people want […] The post How To Boost Metabolism And Basal Metabolic Rate appeared first on Improvise Adapt Overcome.

The incidence of obesity is on the increase in affluent societies, and the phenomenon commands increasing attention from health professionals, legislators and the media. This unit looks at the science behind obesity, examining the dietary, physiological and genetic aspects of the topic. This study unit is just one of many that can be found on LearningSpace, part of OpenLearn, a collection of open educational resources from The Open University. Published in ePub 2.0.1 format, some feature such as audio, video and linked PDF are not supported by all ePub readers.