Podcasts about carbohydrates

Back to the basics: what macros actually are, how to count them, and how to fine-tune them for your bio-individual needs. Most people can recite wellness rules - hit your macros, eat the rainbow, cut carbs, eat more protein - and still cannot tell you what a macronutrient is, how it differs from a micronutrient, or how to sort a bag of groceries by protein, fat, and carbohydrate. This Body Wisdom Podcast episode with Jamie Belz, Functional Nutritional Therapy Practitioner and Master Health Coach with the Nutritional Therapy Association, rebuilds the language of food from the ground up. Jamie walks through nutrients vs. macronutrients vs. micronutrients, then breaks down the three macros in usable terms: Protein and amino acids, complete vs. incomplete proteins, digestion, absorption, and why a gram on a label is not the same as what your body can use Dietary fat, fatty acids, cholesterol, fat-soluble vitamins A, D, E, and K, satiety, and why flax ALA is not the same as EPA and DHA from seafood Carbohydrates as sugars, starches, and fiber, gluconeogenesis, carefully selected whole-food carbs, resistant starch, and why carbs are not the enemy You will also get a practical method for tracking macros without turning food into a lifelong spreadsheet: how to use Cronometer for a 5–7 day baseline, what 4 / 4 / 9 calories per gram actually means, a 40/30/30 starting frame versus average American intake, and how to adjust protein, fat, or carbs from your body's feedback — hunger, energy, sleep, digestion, recovery — instead of the latest diet trend. This is a Foundations episode for anyone lost in carnivore vs. vegan arguments, protein powder debates, and influencer buzzwords who still wants to be the steward of their own health. Future Body Wisdom Basics episodes will build on this with micronutrients, vitamins and minerals, phytonutrients, zoonutrients, and bioavailability. If you have been nodding along in nutrition conversations, start here. In this episode: What "nutrient," "macronutrient," and "micronutrient" actually mean Protein, amino acids, and complete proteins from real food Fats, fatty acids, omega-3s (ALA, EPA, DHA), cholesterol, and real vs. industrial fats Carbohydrates, fiber, sugar, starches, blood sugar, and whole-food carb selection Why hydration can mimic "I need to change my macros" symptoms How to establish a baseline, track food intake, and make small adjustments using hunger, energy, digestion, sleep, and workout recovery as feedback. Why eating enough deserves attention before chasing a different macro split. Whether macro tracking is brand new or already part of a daily routine, this episode offers a clearer understanding of what those numbers represent and how to use them thoughtfully in your bio-individual pursuit of health. The foundations of health deserve attention before the expensive gizmos, gadgets, lotions, potions, and biohacks. Understanding food is one of those foundations. Every body is a case study of ONE, and better nutrition knowledge makes it easier to become an informed steward of your own health.  SUBSCRIBE! Leave a review. Write comments. Check out these additional resources: S1E74: Dehydration Nation (WATCH FIRST 2 MINUTES WITH VIDEO!!!) * Download the free CRONOMETER app * Work with a Nutritional Therapy Practitionert: ⁠NTA Health ⁠⁠⁠  ⁠Get Your Free Health Assessment⁠ Work with a Nutritional Therapy Practitioner (NTP)⁠ in Private Practice⁠⁠⁠ * Interested in becoming an NTP? Check out the ⁠⁠Nutritional Therapy Association ⁠⁠⁠⁠ ⁠⁠Join a webinar to see if the Nutritional Therapy Practitioner Program is right for you!⁠⁠ ⁠⁠⁠⁠⁠ * Connect with Jamie on Instagram:  ⁠⁠⁠https://www.instagram.com/jamiebelzfntp/⁠⁠⁠⁠⁠ ⁠⁠⁠https://www.instagram.com/stories/thebodywisdompodcast/⁠⁠⁠

Most patients are told one thing before surgery: stop all supplements. Duke surgeon Dr. Rebecca Knackstedt says that blanket advice can do harm, and that what you do in the days before surgery changes how you heal.Dr. Knackstedt is a plastic and reconstructive microsurgeon on faculty at Duke, an MD-PhD researcher and a certified functional medicine provider whose research focuses on surgical prehabilitation: preparing the body, mind, and home before surgery, the way we already do with rehab.In today's episode, we discuss:• What prehab looks like for any operation• The labs she checks• Which supplements to keep and which to stop (omega-3s do not increase bleeding)• Hormones after breast cancer• Why mammograms still beat thermography• What chemo does to metabolism• The questions to ask your oncologist before a treatment decision• How much protein to eat (no standard exists, and the average woman gets 60 to 70 grams a day, well short of the 100-gram floor)• Why surgery is catabolic and muscle is your reserve• Carbohydrate loading before the fasting cutoff and why it can reduce pain• The five-day window that lowered complications and even mortality in head and neck cancer patients• Why early walking replaced routine bed restConnect with Dr. KnackstedtInstagram → https://www.instagram.com/surgical_recovery/Website → https://www.clararecovery.com/Sponsors• Perfect Amino by BodyHealth, https://bit.ly/4wZgg6N, code LYON20 for 20% off your first order• Timeline Mitopure → https://bit.ly/4x18cm5, for an extra 20% off• Lola Blankets → lolablankets.com (http://lolablankets.com/), code: DRLYON for 40% off select blankets (limited time)Find Dr. Gabrielle Lyon at:• Instagram: https://www.instagram.com/drgabriellelyon/• TikTok: tiktok.com/@drgabriellelyon• Facebook: http://facebook.com/doctorgabriellelyon• X: http://x.com/drgabriellelyon• Apply to become a patient – https://drgabriellelyon.com/new-patient-inquiry/• Weekly newsletter – https://institute-for-muscle-centric-medicine.ck.pageChapters:00:00 Prehab saves lives and money. So why isn't it standard of care?01:05 Meet Dr. Rebecca Knackstedt: Duke microsurgeon and functional medicine provider05:35 The patient who changed everything, and why good surgery isn't enough08:34 What prehab is, and the exercises to do before any surgery12:14 Hormones after breast cancer, rising rates in young women, and real risk factors18:42 Chemo, metabolic syndrome and why body composition matters23:13 The end of bed rest, and the labs that matter before surgery27:04 Mammograms vs. thermography, and absolute vs. relative risk34:12 Protein before surgery: 2 g/kg, track 3 days, never under 100 g38:43 Supplements to take, and why "stop all supplements" is wrong44:40 Preparing the mind: anxiety, sleep, anesthesia depression, expectations51:21 Red light, saunas, hyperbaric oxygen, wound vacs, scars and pain control1:04:59 Surgery is catabolic: muscle as your glucose reserve1:07:34 Carb loading, the 5-day window, probiotics and the surgery go-bag1:14:15 Why prehab isn't standard of care yet, and why she's hopefulDisclaimer: This podcast is for general informational purposes only and does not constitute medical advice or create a doctor–patient relationship. It is not a substitute for professional medical advice, diagnosis, or treatment. Do not disregard or delay seeking medical advice because of something you heard here.

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzEpisode SummaryCliff Harvey PhD is back on the podcast, and this one ranges widely before settling on its main subject. Cliff is a registered clinical nutritionist, qualified naturopath and strength and nutrition coach who has been in clinical practice since the late 1990s, and he founded the Holistic Performance Institute. He and Mikki open with wearables — Cliff has swapped an ageing Oura ring for an under-mattress Withings sleep analyser — before getting into whether an already-active person really needs dedicated cardio, and why Mikki has deliberately upped her carbohydrate intake for running after years of being firmly in the low-carb camp.The second half is a careful working-through of the alcohol evidence. Cliff's central point is a distinction that often gets lost: the research supports the claim that there is no healthy dose of alcohol, but that is not the same as showing there is no safe dose. He walks through why all-cause mortality is the endpoint to start from, where the cancer data genuinely does look different, and why effect sizes at low intakes are small enough to be hard to interpret. Both are clear that alcohol is a toxin and neither is advocating that anyone start drinking. What they are arguing is that absolutist public health messaging that outruns the data erodes trust, and that time spent getting people active would do more good than telling them to drink nothing at all.Key TopicsCliff's move from an ageing Oura ring to a Withings under-mattress sleep analyser, what resting heart rate and HRV are and aren't useful for, and Mikki's 59-day Garmin step streak and how it endedThe one thing they openly disagree on: Cliff argues accumulated movement at varying intensities can make structured zone two largely redundant for an already-active person, while Mikki champions aerobic work in its own right and pushes back on messaging that walking plus lifting is all anyone needsWhy Mikki has substantially increased her carbohydrate intake around running after years of being low carb, and the difference she reports in running, recovery and appetiteCliff on the research he co-authored — habitually low-carb athletes benefit from carbohydrate during exercise to essentially the same extent as high-carb athletes — and early-2000s field research at a 24-hour mountain bike event where athletes needed far more per hour than the then-accepted 60 g glucose and 90 g glucose-fructose ceilingsThe distinction the episode turns on: no healthy dose of alcohol is not the same claim as no safe dose, and why the Zhao 2023 meta-analysis is often read as saying the secondWhere the cancer data does look different, how relative risk and absolute risk come apart, and why a 5% relative increase can mean very little in absolute termsConfounding, residual confounding and abstainer bias — why abstainers can look worse in the data until you account for who stops drinking and whyGuardrails rather than prohibition: Cliff's dozen beers a month, what he used to tell clients, and why zero-tolerance messaging that diverges from the data erodes trust and tends to fail in clinical practiceCongeners, drink type and individual response, including why some people react differently to whiskey than to vodka — and why no spirit gets you out of a hangover at doseLinchpin behaviours: why both land on physical activity as the thing most worth people's limited attention, and Cliff's case for mindfulness as an effective non-diet interventionChapters00:00 Introduction03:07 Wearables, sleep tracking and step streaks10:38 Does everyone need dedicated cardio15:40 Running, mobility and upping carbohydrate18:31 Carbohydrate during exercise and low-carb dogma28:45 Alcohol guardrails and personal limits33:10 Mortality versus single disease endpoints38:51 Cancer risk, relative and absolute47:29 Confounding, abstainer bias and patterns58:46 Drinking culture and absolutist advice1:07:43 Drink type, congeners and sleep1:13:35 Linchpin behaviours and what matters most1:18:19 Take-homes, recommendations and outroGuest / ResourcesCliff Harvey PhDWebsite: cliffharvey.comHolistic Performance Institute: holisticperformance.instituteInstagram: @cliffdoggydogCliff is a registered clinical nutritionist, a qualified naturopath, and holds a diploma in fitness training and health coaching in patient care. He has over 20 years' experience as a strength and nutrition coach and has been in clinical practice since the late 1990s. His PhD research was in ketosis and ketogenesis, and Mikki helped supervise part of that pathway. In the episode he mentions that a full review on alcohol and mortality was due to go up in the Holistic Performance Institute's database of living review articles.Studies and research discussedZhao et al. (2023), Association Between Daily Alcohol Intake and Risk of All-Cause Mortality: A Systematic Review and Meta-analyses, JAMA Network Open. The meta-analysis at the centre of the conversation, drawing on 107 studies. Cliff's reading is that it shows no healthy dose, but does not establish that there is no safe dose.Health effects associated with alcohol consumption: a Burden of Proof study, Nature Health (2026). Referenced as looking at disease risk rather than mortality.Sarich et al. (2026), Alcohol-attributable cancer risk and burden estimates for Australia's updated alcohol consumption guidelines, British Journal of Cancer. This is the paper Mikki reads figures from during the episode. It reports that for every additional ten drinks per week, the risk of all cancers combined increased by 5%.The 45 and Up Study — the large Australian cohort (over 225,000 participants) that the above cancer analysis draws on, and the source of the absolute risk figures Mikki looks up live.Mendelian randomisation research on alcohol and risk, referred to in general terms rather than as a specific named study.Research on abstainer bias, which Cliff attributes to earlier work by Zhao and colleagues preceding their 2023 meta-analysis.Zinn, Harvey et al. (2023), Exercise and sports performance, a chapter in Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health (Elsevier). The chapter Cliff co-wrote with Caryn Zinn, and the source of his point about low-carb athletes benefiting from carbohydrate during exercise.Cliff also refers to research on Mediterranean diet and drinking patterns, on physical activity as protective against alcohol-related mortality risk, and on mindfulness as a non-diet intervention. These were discussed in general terms and no specific papers were named.People mentionedDr Eric Helms — teaches on the Holistic Performance Institute ...

Ever wondered how 21 Olympic and world champions reach the pinnacle of human performance? Renowned strength coach Cal Dietz joins the show to break down the revolutionary training methods that prioritize athleticism over raw strength. In this massive episode, we explore the intersection of neurology and biomechanics to help you move better, recover faster, and stay injury-free.Follow Cal Dietz: @CalvinDietz  0:00 Intro and Winning Gold in Milan5:10 Energy Systems in Hockey vs Soccer10:30 Common Injuries and Hip Impingement15:45 Banded Training for Muscle Speed21:15 The Brain as a Survival Mechanism27:00 Hidden Compensation Patterns33:20 Triphasic Training: Eccentrics and Isometrics39:45 The Spring Ankle and Big Toe Reflex46:15 Bench Press Mechanics and Glute Stability52:30 Performance Pattern Cycling59:00 Why Heavy Lifting Can Ruin Movement1:05:45 Tissue Remodeling and Immune Response1:12:15 Plyometrics and the Dennis Rodman Example1:19:30 The Truth About Knees Over Toes1:26:00 Box Squatting for Athletes1:33:15 Assisted Lifts for World Records1:40:00 Razor Curls and Hamstring Health1:47:30 Teaching the Brain to Relax Faster1:54:15 Heart Rate Recovery and Performance2:01:00 The 20 Minute Walk Recovery Secret2:08:30 Interpreting HRV and Omega Wave Data2:15:45 Carbohydrates and High Intensity Training2:22:15 Safety Bar Single Leg Squat Deep Dive2:29:00 Supermaximal Overloading and Bone Density2:36:30 Solving Movement Glitches2:43:45 The Goat Drill for Brain Coordination2:51:15 Youth Sports and Early Specialization2:58:00 Finesse and Elite Athlete Archetypes3:03:30 Final Advice for Coaches and Aging3:06:25 EndSpecial perks for our listeners below!

Dr. Martin Gibala is a Professor of Kinesiology at McMaster University and one of the world's leading researchers on high-intensity interval training.Can short bursts of hard cardio outperform hours of Zone 2 for the average person? Exercise physiologist Dr. Martin Gibala explains how HIIT can improve VO2 max and metabolic flexibility, why elite athletes' 80/20 split may not fit a time-strapped schedule, and how to judge vigorous effort without chasing a perfect heart-rate zone.Expect to learn how to scale HIIT for beginners, what RPE and the talk test reveal about vigorous effort, when short sprints differ from VO2 max intervals, why elite athletes' 80/20 approach may not fit your schedule, how Zone 2 definitions can mislead, and what metabolic flexibility and mitochondrial capacity really mean—and much more.Connect with Martin:Website: martingibala.comX: @gibalamBook: The One-Minute Workout (Avery, 2017; with Christopher Shulgan)Podcast: Exercise ScienceEpisodes you'll enjoy next:#402 — VO2 Max, Zone 2 Training & the Psychology of Human Performance — Ben Skutnik: Dr. Ben Skutnik cuts through Zone 2 hype and discusses VO2 max and aerobic-training evidence.#387 — Nathan T. Jenkins on Metabolic Flexibility, Aerobic Base, and First Principles: a look at aerobic development, energy systems, and repeated high-intensity performance.Episode Timestamps:2:25 Can beginners benefit from HIIT?4:20 Interval training basics and scaling effort7:13 Defining vigorous effort with RPE, heart rate, and the talk test11:32 Designing HIIT workouts around time and preference13:48 VO2 max intervals versus shorter sprints16:39 Moderate versus vigorous exercise: guidelines and time efficiency18:36 Is Zone 2 and the 80/20 rule right for everyone?22:50 Why Zone 2 definitions and wearables cause confusion29:12 Do you need an aerobic base before starting intervals?33:00 Why elite athlete training is not a blueprint for everyone35:22 What low-intensity volume may do for endurance athletes38:46 Double-threshold sessions, training stress, and recovery41:17 Carbohydrate intake and gut training in endurance sports44:31 Emerging recovery strategies and exogenous ketones49:12 Lactate supplementation: promise versus current evidence51:19 Fat max, metabolic flexibility, and mitochondrial capacity55:31 Exercise Science podcast and evidence over hype Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

Episode SummaryMikki has said many times — on this podcast, on other podcasts, and repeatedly on Instagram — that eating carbohydrate at dinner helps calm the nervous system, and that this is why people who feel wired at night sleep better when they add some back in. In this episode she corrects herself. Not on the advice, which she still gives and still sees work, but on the mechanism she has been attaching to it: insulin clearing branched-chain amino acids out of the bloodstream, tryptophan winning the competition at the blood-brain barrier, and the resulting serotonin and melatonin sedating you. Every step in that chain is real biochemistry, which is exactly why it sounds right. It just does not happen at the doses found in any meal she would actually recommend.From there she works through what is more likely going on. She covers the head-to-head trial that put carbohydrate, two proteins and a placebo up against each other before bed and found nothing; why the pre-sleep protein literature is muscle research rather than sleep research; the difference between an energy deficit and low energy availability; and the body of work on cognitive dietary restraint — the mental effort of not eating, which carries measurable physiological consequences independent of how much is actually eaten. She is careful throughout about how messy cortisol data is, and about which parts of it she thinks still stand. The practical conclusion is unchanged but better founded: if you are wired and under-eating relative to your training, it is probably the calories, and carbohydrate is usually the easiest thing to add back.Key TopicsWhy the mechanism matters even when the advice is fine — Mikki's argument is that people do not just follow advice, they extend it using the mechanism you gave them, so an explanation that isn't real can cause problems in situations you never had in mind.The tryptophan pathway, and where it breaks — the effect requires carbohydrate high enough and protein low enough for tryptophan to win the competition at the blood-brain barrier. Add meaningful protein and it disappears, and the melatonin generated downstream is nowhere near a dose that influences sleep.Lower carbohydrate was associated with more slow-wave sleep, not less — a meta-analysis of polysomnography studies found lower carbohydrate intake linked to more slow-wave sleep, less REM and a shorter time to fall asleep. That is the opposite direction to what Mikki had been saying.The head-to-head trial in elite female athletes — 40 g of alpha-lactalbumin, 40 g of casein, 40 g of carbohydrate or a non-caloric placebo, taken 30 minutes before bed for three nights each. No difference in total sleep time, sleep onset latency, subjective sleep quality, resting heart rate or heart rate variability, and no difference in overnight glucose on CGM.Pre-sleep protein is muscle research, not sleep research — protein before bed does do what it says for the overnight muscle protein synthetic response. That is a separate question from whether it sedates you, and when sleep is the outcome tested directly it is no better than carbohydrate or nothing.Why it still works in clinic: it is the calories — the null trial was run in adequately-fed people. Mikki's clinical population is in a deficit and often training hard, so adding food at dinner adds total energy to the day. Carbohydrate is simply the lever she usually reaches for, because protein is normally already handled in a fat-loss meal.Energy deficit is not the same thing as low energy availability — two women in the same deficit can be in very different positions depending on training volume. Mikki cites the 30 kcal/kg fat-free mass threshold and is explicit that it is not a number everyone agrees on.Cognitive dietary restraint has physiological consequences — over two years in 123 healthy young women, higher restraint was associated with more cycles showing subclinical ovulatory disturbances (56% versus 34%), and physical activity, general stress, BMI and energy intake did not explain the difference. Related work found higher 24-hour urinary cortisol in high-restraint women, replicated in postmenopausal women aged 49 to 75.A one-off cortisol test tells you very little — within-person variability is large, the cortisol awakening response has test-retest reliability too poor for individual comparisons, and the research Mikki is drawing on compared groups using 24-hour urinary collections rather than single spot samples. Noise that swamps one person averages out across sixty or a hundred.What to actually do — if you are wired, under-eating and training, add the calories back. Put a small portion of carbohydrate on a plate whose protein is already covered; if protein is the thing that is low, add protein instead, particularly through midlife. And if fear of evening carbohydrate is the real barrier, add it back and watch what happens — evidence builds confidence.Chapters00:00 Where I got the mechanism wrong02:59 Benton, dose and the sleep studies04:49 Carbs, casein or placebo before bed07:12 Why it still works in clinic08:56 Energy deficit, training load and cortisol11:39 Fear of carbs and dietary restraint14:19 How reliable is cortisol testing16:09 What to actually doGuest / ResourcesThis is a solo episode. No guest.Researchers and work referred to in the episodeDavid Benton and colleagues, Swansea University — work evaluating the putative mechanisms linking carbohydrate to sleep, and a meta-analysis of polysomnography studies finding lower carbohydrate intake associated with more slow-wave sleep, less REM sleep and shorter sleep onset latency.Andrew Huberman — Mikki recalls hearing him make the starchy-carbohydrate-and-serotonin case for sleep. She refers to this from memory; no specific episode is identified.Zach Bitter — mentioned as a low-carbohydrate proponent who reported that higher carbohydrate intake worsened his sleep. An individual account, not a study.Luc van Loon's group — including Jorn Trommelen and Tim Snijders — the pre-sleep protein and overnight muscle protein synthesis research. Mikki's point is that this body of work is about muscle, not sleep.Anne Loucks — the work establishing that luteinising hormone pulsatility is disrupted below roughly 30 kcal per kg of fat-free mass per day, after subtracting the energy cost of exercise. Mikki notes in the episode that this threshold is not universally agreed.Yuko Nakamura and colleagues — a meta-analysis separating the severity of energy restriction, finding that fasting raises cortisol strongly while low-calorie and very-low-calorie diets do not, and that the effect fades over several weeks.Jennifer Bedford and colleagues — a two-year study of 123 healthy young women, finding higher cognitive dietary restraint associated with more cycles showing subclinical ovulatory disturbances (56% versus 34%), with physical activity, general stress, BMI and energy intake failing to explain the difference.Judy McLean and colleagues — 24-hour urinary cortisol excretion compared in premenopausal women with high versus low dietary restraint scores, matched for age, BMI and cycle length.Candice Rideout and colleagues — the same finding in postmenopausal women aged 49 to 75, who d...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Olive Garden. Yes, the chain restaurant with the famous unlimited breadsticks. Can a sit-down Italian favorite really fit into a healthy lifestyle? Jenn dug into the nutrition facts, and what she found surprised even her, especially when it comes to one number that shows up in nearly every dish. Olive Garden has also launched a new Lighter Portions menu aimed at people taking GLP-1 medications, so Jenn did some detective work to see what is behind it. Is it a true game changer or something else entirely? She also shares which soups, salads, and entrees might deserve a spot at your table, and which classic dishes could be a bigger challenge than you would guess. Is Olive Garden ever a smart choice, or should it stay off your list? Listen in to hear Jenn's final verdict. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become a Happy Healthy Hub MemberJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramOlive Garden Lighter Portions MenuJenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Olive Garden Nutrition, Olive Garden Menu, Olive Garden Healthy Options, Wellness And Weight Loss, Healthy Eating At Restaurants, Eating Out Healthy, Sit Down Restaurant, Chain Restaurant, GLP-1 Menu, GLP-1 Medication, Weight Loss Drugs, Lighter Portions, Portion Sizes, Sodium Content, High Sodium Foods, Low Sodium Choices, Soup Salad And Breadsticks, Unlimited Breadsticks, Minestrone Soup, Pasta E Fagioli, Herb Grilled Salmon, Grilled Chicken Margherita, Shrimp Scampi, Chicken Parm, Gluten Sensitive Menu, Nutrition Facts, Macronutrients, Carbohydrates, Protein, Fiber, Saturated Fat, Calorie Density, Healthy Restaurant Choices, Dining Out Tips, Weight Loss Tips, Fast Food Alternatives, Restaurant Nutrition, Mindful Eating, Healthiest Things To Order At Olive Garden, Olive Garden Lighter Portions Menu Nutrition Facts

Menopause Mastery | Why Stress Makes Menopause Symptoms Worse (and What to Do About It) | Episode 297

Menopause Mastery | Why Stress Makes Menopause Symptoms Worse (and What to Do About It) | Episode 297

Approximately 800 million single-serve packs of instant noodles are sold annually in South Africa, and the market is expected to grow even further as more households turn to the instant meal as a convenient tummy-filler. But do instant noodles provide enough nutrients to be considered part of a healthy diet? Lester Kiewit speaks to Prof. Christine Taljaard-Krugell, associate professor and registered dietitian at the Centre of Excellence for Nutrition at the North-West University. Good Morning Cape Town with Lester Kiewit is a podcast of the CapeTalk breakfast show. This programme is your authentic Cape Town wake-up call. Good Morning Cape Town with Lester Kiewit is informative, enlightening and accessible. The team’s ability to spot & share relevant and unusual stories make the programme inclusive and thought-provoking. Don’t miss the popular World View feature at 7:45am daily. Listen out for #LesterInYourLounge which is an outside broadcast – from the home of a listener in a different part of Cape Town - on the first Wednesday of every month. This show introduces you to interesting Capetonians as well as their favourite communities, habits, local personalities and neighbourhood news. Thank you for listening to a podcast from Good Morning Cape Town with Lester Kiewit. Listen live on Primedia+ weekdays between 06:00 and 09:00 (SA Time) to Good Morning CapeTalk with Lester Kiewit broadcast on CapeTalk https://buff.ly/NnFM3Nk For more from the show go to https://buff.ly/xGkqLbT or find all the catch-up podcasts here https://buff.ly/f9Eeb7i Subscribe to the CapeTalk Daily and Weekly Newsletters https://buff.ly/sbvVZD5 Follow us on social media CapeTalk on Facebook: https://www.facebook.com/CapeTalk CapeTalk on TikTok: https://www.tiktok.com/@capetalk CapeTalk on Instagram: https://www.instagram.com/ CapeTalk on X: https://x.com/CapeTalk CapeTalk on YouTube: https://www.youtube.com/@CapeTalkSee omnystudio.com/listener for privacy information.

Send us Fan MailIn episode #200 host Kyla Channell spoke with Jacquie Mannhard about her 2nd place finish at the 2026 Leadville 100 running race about recovery, fueling and the mental grind of 100 miles.How she approaches the unique demands of 100-mile racing, including her evolution and nutrition overhaulJacquie shares the hard-earned fueling, hydration, recovery, and mindset lessons that have shaped her performances since her Leadville win in 2023A candid look at what it takes to keep pushing when the body is completely spent.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.ABOUT JACQUIE MANNHARDJacquie Mannhard is a mom, coach, and trail runner based in Boulder, Colorado. She has been an athlete through all chapters of life: as a competitive swimmer in childhood, to an NCAA All-American in cross country and track, to dabbling in triathlon, pushing the baby jogger, and now racing ultra-distances on trails. Since her 50K debut in 2018, Jacquie has tackled some of the most beautiful, challenging, and competitive races including the Leadville Trail 100, Highlonesome 100, Canyons 100, Ultra Trail du Mont Blanc, Black Canyons, Bandera, and Javelina. Her breakthrough win at the 2023 Leadville Trail 100 surprised almost everyone, except herself. Just last month she returned to Leadville, finishing the 100 mile race one hour faster than before, and landing on the overall podium again, this time in second place.Jacquie loves supporting the running community through coaching all ages of athletes. Now entering her 8th season of coaching youth cross country and track, she aspires to be the coach that helps kids fall in love with running for a lifetime.Outside of running, Jacquie tries to keep pace with her adventurous hubby and two kids while skiing, biking, rock climbing, swimming, and playing four square on the driveway. She hopes to be moving joyfully in the outdoors for many decades to comeFOLLOW JACQUIE:IG: https://www.instagram.com/jmannhard/FREE RESOURCESSweat Testing Guide: https://mailchi.mp/f25c97ba0406/sweattestingCarb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideMENTIONEDSkratch: https://link.amazon/B03HDUTCYEnervit Gels (Jacquie's go-to is mango): https://go.shopmy.us/p-85769583NeverSecond Gels: https://link.amazon/B00e353s8Creatine: https://nutritional-revolution.com/product/thorne-creatine/Author Thich Nhat Hanh: https://link.amazon/B0bXZlsh9TIMESTAMPS00:00 - Meet Jacquie Mannhard and the Leadville race context02:25 - Post-race fatigue, brain fog, and the need for a long recovery runway03:25 - Why rushing back after a 100 miler can backfire05:00 - Winning Leadville in 2023 and racing second this year06:02 - How the altered Leadville course changed the effort07:53 - A very different race dynamic in 202409:00 - Racing hard when the top women kept trading positions10:23 - The mental descent of 100-mile racing11:18 - Why Jacquie leans on Buddhist teaching for mental strength12:14 - How repeat exposure builds endurance confidence13:17 - Runner's high versus the deeper, darker race-day low13:52 - Final-mile GI distress and dynamic fueling adjustments15:18 - Switching to Scratch hydration and lowering drink concentration16:44 - Gel choices, including Enervit mango gels and Neversecond17:44 - The 70 to 80 grams per hour carb target19:01 - Hydration at altitude and avoiding thirst19:24 - Cramping, or lack of it19:41 - The week before a 100 miler: extreme rest and sleep banking20:50 - Carbohydrate loading like a bear before hibernation21:20 - Race-week meals: rice, toast, sandwiches, pasta, and liquid calories21:50 - Sleep expectations before a 4 a.m. Leadville start22:48 - Race-morning hydration, caffeine, and her consistent oatmeal breakfast24:15 - Pre-start snacking and topping off energy stores24:55 - Starting fuel intake early in the race25:18 - How crew systems keep nutrition honest25:55 - Heat, altitude, and the reality of racing at Leadville26:38 - Sun protection, sunscreen, and altitude exposure27:12 - Sweat testing and what Jacquie hopes to learn27:59 - Salt tabs, pickle juice, and salty foods for balance28:40 - Managing sweet-fuel fatigue on the course29:49 - Supplements, creatine, and why she is a slow adopter32:17 - How her nutrition protocol changed from 2023 to now33:29 - Crew access points, aid stations, and long stretches without support34:09 - The unique Leadville rule that lets pacers carry your gear35:43 - Post-finish cravings, catabolic recovery, and eating hard for days38:18 - Hot broth, Cheetos, sandwiches, and immediate recovery eating38:59 - Mobility, foam rolling, swimming, and massage tools after the race39:53 - Sauna work in winter and heat adaptation in summer40:55 - Fueling advice for runners training for their first 100 miler41:41 - How mom life and kids strengthen her training and perspective42:59 - What Jacquie wants female runners to know44:52 - What is next: recovery, coaching kids' cross country, and maybe a fast road marathon46:52 - Where to follow Jacquie and how to connect in BoulderMORE NRApply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → kyla.c@nutritional-revolution.comInterested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com TRUSTED RESOURCES Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Are carbs actually bad for you, or have we been asking the wrong question? In this episode, I'm sitting down with metabolic scientist Dr. Ben Bikman to unpack one of the most confusing nutrition conversations happening right now.We talk about how to know how many carbs your body can handle, why your muscle mass and activity level matter, how carbohydrate quality changes your metabolic response, and why the answer may be different depending on where a woman is in her hormonal life.Ben also explains what happens to insulin sensitivity across the menstrual cycle and after menopause, why fiber matters, how he thinks about food pairing, what a CGM can tell you, and why his perspective on GLP-1 medications has evolved.In this episode:Are carbs actually bad for you?How many carbohydrates should you eat?Good carbs vs. highly refined carbsWhy fiber changes the conversationWhy muscle gives you more metabolic “wiggle room”Carbohydrates, blood sugar, stress, and sleepCan food naturally stimulate GLP-1?More on Dr. Ben BikmanDr. Ben Bikman is a metabolic scientist and professor whose research focuses on insulin resistance, metabolic health, and the ways nutrition influences human metabolism. He is the author of Why We Get Sick and the upcoming book The Carb Crisis, which explores carbohydrates through the lens of metabolism and other factors that may influence how our bodies respond to the foods we eat.The Carb Crisis Book: https://link.amazon/B096Jd0u4Website: http://benbikman.com/Instagram: https://www.instagram.com/benbikmanphdFacebook: https://www.facebook.com/BenjaminBikmanPhDYouTube: https://www.youtube.com/@benbikmanTikTok: https://www.tiktok.com/@benbikmanphdX: https://x.com/BenBikmanPhDFor more resources related to today's episode, visit the podcast episode page: drmindypelz.com/ep371Connect with Dr. Mindy:Join Reset AcademyWatch the episodes on YouTubeFollow Dr. Mindy on InstagramSubscribe to Dr. Mindy's newsletterDisclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.

What if your insulin resistance isn't simply because you're eating too many carbs?In this episode, I'm breaking down what may actually be driving insulin resistance, why cutting carbohydrates isn't automatically the right answer for everyone, and how your body's response can depend on factors like meal composition, stress, sleep, muscle mass, and even the time of day you eat.I'll also explain why some people feel better with fewer carbohydrates while others do better with a balanced combination of carbs, protein, and healthy fats, and how your circadian rhythm can directly influence insulin sensitivity.Because if you're only focusing on carbs, you may be missing a much bigger part of the metabolic picture.

Come listen while I answer the important questions:What is a Carbohydrate? Tune in!Can you actually eliminate all sugar from your diet?  Yes! But No in 3 ways.and Can you truly live on meat alone?Also - The Dinosaur Neil Episode of The Tick - https://youtu.be/bY5pWlU3Mr8?si=Kx-Yh8DNAxQIxqRKand visit me on Substack!Music Credit: Fingerlympics by Doctor TurtleSubstack: https://thoafood.substack.com/Email: TheHistoryofAmericanFood at gmail dot comThreads: @THoAFoodInstagram: @THoAFoodShow Notes: https://thehistoryofamericanfood.blogspot.com/& some other socials... @THoAFood

Welcome to the Mind Muscle Connection Podcast!Maintenance calorie days can be a useful tool during a fat loss phase, especially when it comes to managing diet fatigue, supporting training performance, and improving long-term adherence. In this episode, I break down how I use maintenance days with clients, when to use them, and how to set them up without slowing fat loss unnecessarily.I also cover how maintenance days affect your weekly calorie deficit, how to structure lower-calorie and maintenance days, when a protein-sparing modified fast may make sense, and the signs that you may benefit from adding a maintenance day. So if you're dieting and want more flexibility without losing sight of your fat loss goals, this episode is for you.Let's talk about:00:05 Introduction01:00 Why Use Maintenance Calorie Days?02:02 Mental and Psychological Benefits02:49 Supporting Training Performance03:21 Lean Mass Retention and Body Recomp04:01 Managing Diet Fatigue05:03 Creating More Aggressive Deficit Days05:34 Why Weekly Deficit Still Matters06:44 Carbohydrate Availability During a Deficit07:38 How to Set Up Your Lower-Calorie Days 10:32 Protein-Sparing Modified Fast Days13:44 Carbohydrates on Maintenance Days14:57 Flexibility Without Turning It Into a Cheat Day19:21 How Often Should You Use Maintenance Days?21:39 When to Use Maintenance Days26:05 Potential Downsides26:59 Maintenance Days Are Not MagicBody Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889cFollow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=enHow You Can Work With Me?: https://jhhealth.net/workwithme/Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform  

A big weekend can make the scale jump, but that number rarely means you gained pounds of fat overnight. We break down why short term weight fluctuation happens and how to respond without panic or risky “fixes.” • Scale weight reflecting water, fat, muscle, and digestive contents • Why fast changes cannot be reverse engineered from one weigh in • Sodium and fluid retention driving “water weight” • Carbohydrates, glycogen storage, and the water that comes with it • Hard workouts causing temporary water retention during muscle recovery • Food timing, larger meals, and constipation affecting the number • Menstrual cycle related fluid shifts and recurring patterns • Weigh in consistency: same time, same scale, similar conditions • Focusing on trends over time instead of one reading • Returning to normal meals and routine instead of “compensating” • Avoiding laxatives, deliberate dehydration, excessive water intake, or changing meds to force a lower number • When to seek medical attention for swelling, shortness of breath, or chest pain • Heart failure weigh in rules being different and following your care team's thresholds You could find us on Instagram. You can send us an email, your checkup pod at gmail.com. Send us a (voice ) message with this link, we would love to hear from you. Standard message rates may apply.Support the showProduction and Content: Edward Delesky, MD, DABOM & Nicole Aruffo, RNArtwork Rebrand and Avatars:Vantage Design Works (Vanessa Jones) Website: https://www.vantagedesignworks.com/Instagram: https://www.instagram.com/vantagedesignworks?igsh=aHRuOW93dmxuOG9m&utm_source=qrOriginal Artwork Concept: Olivia Pawlowski

World Nutrition Summit 2026: The New Conversation Around Food, Insulin Resistance and Metabolic HealthNutrition advice can feel more confusing than ever. Carbohydrates, fats, insulin resistance, metabolic health and disease prevention all generate fierce debate, but how do we separate strong scientific evidence from health hype? The World Nutrition Summit 2026, taking place at Hazendal Wine Estate from 14 to 16 October, brings together experts from South Africa and around the world to examine nutrition policy, metabolic disease, insulin resistance, preventative healthcare and the need for robust scientific debate. Liezel van der Westhuizen, fitness presenter, wellness correspondent, burnout and mental fitness coach, joins Africa Melane on CapeTalk and 702 to explore what metabolic health actually means, why nutrition science should never become a team sport, and the questions consumers should ask before accepting the latest diet claim as fact. Plus, discover the striking South African diabetes statistic that could change the way you think about preventative health.See omnystudio.com/listener for privacy information.

The Master Switch of Health Controlling Blood Sugar Radio Script HOST: Welcome back to The Body of Health! I'm joined again today by my co-host Dennis Henson, we will be discussing ‘The Master Switch'' Welcome back Dennis. Thank you, Richard, I really appreciate you having me. HOST: So Dennis, what is this ‘Master Switch' we're going to discuss? Guest: Well Dr. D, it's your blood sugar. But before we get into that let me make this statement... Medical Disclaimer: Please understand that I am not a doctor. I have absolutely no medical training. These ideas are based entirely on my personal experience and my own independent study of HEALTH AND longevity. Section 1: Strategies for Control You Know Richard, I put this program together especially for you, because I know that you have had some health challenges in this area. But did you know that controlling your blood sugar is not only a concern for people experiencing problems. The truth is— Controlling your blood sugar is... The single most important thing you can do for your body. It is the key to sustained energy and preventing brain fog. High blood sugar is like pouring sand into a precision engine. It creates friction. It causes inflammation. And it accelerates aging. But today, we'll learn how to get it under control. HOST: That is a startling way to frame it, Dennis. If our health is a precision engine, many of us are unknowingly grinding the gears every single day. You mentioned we can take back control with a "Master Switch"—so where do we begin? What is the first step to cleaning out that engine? GUEST: The first secret may surprise you — It's the Order in which you eat your meals. ⦁ It's not just ‘WHAT' you eat. ⦁ It's ‘HOW' you go about eating it. ⦁ To flatten the spike ⦁ just follow this Protective Sequence. Always... ⦁ Start with ACV (Apple Cider Vinegar) ⦁ Then eat your Fiber. ⦁ Then Proteins and Fats. ⦁ And finally Carbohydrate, Starches and Sugars. 1st - ACV Eating (Apple Cider Vinegar) before your meal, ⦁ Signals your stomach to release food slowly, ⦁ preventing a "Sugar Bomb" flood. ⦁ Stops enzymes from flash-converting starches into glucose. ⦁ Commands muscles to vacuum up sugar ⦁ before it can damage your blood. ⦁ So, it significantly reduces the chances of a sugar spike 2nd — Fiber -- to build the filter A green salad is the perfect foundation ⦁ With a Vinegar Dressing, as an "Acid Shield." Biological Mesh-Builders include: ⦁ Broccoli ⦁ Spinach ⦁ Avocado ⦁ Okra This Mesh slows how fast sugar hits your blood. And limits the damage. 3rd - Protein— Eating protein before carbs changes your biology. ⦁ When protein hits your stomach, it triggers a hormone called GLP-1. ⦁ This signals your py-lor-ic valve to close. ⦁ It slows down gastric emptying. ⦁ Protein is a slow-release buffer. ⦁ The carbs then trickle into your blood ⦁ instead of flooding it. 4th — Starches and Sugars– By this time... ⦁ The "Biological Mesh" ⦁ from the fiber is in place. ⦁ The "GLP-1 Buffer" ⦁ has slowed the engine. ⦁ Now... ⦁ the carbs are no longer a "Sugar Bomb." ⦁ the "Valves" are closed ⦁ the sugar cannot flood the system. ⦁ It trickles in slowly And provides energy ⦁ You get to enjoy your food without a toxic spike. ⦁ So, Master the sequence and master your metabolism. HOST: Dennis, everyone knows Apple Cider Vinegar is great for blood sugar, but man… that stuff is really tough to swallow and the flavor... won't it kill your appetite. GUEST: It is Richard. It's a "cringe" most people won't endure. However, I have found a way to accomplish the process without the CRINGE .

The Master Switch of Health Controlling Blood Sugar Radio Script HOST: Welcome back to The Body of Health! I'm joined again today by my co-host Dennis Henson, we will be discussing ‘The Master Switch'' Welcome back Dennis. Thank you, Richard, I really appreciate you having me. HOST: So Dennis, what is this ‘Master Switch' we're going to discuss? Guest: Well Dr. D, it's your blood sugar. But before we get into that let me make this statement... Medical Disclaimer: Please understand that I am not a doctor. I have absolutely no medical training. These ideas are based entirely on my personal experience and my own independent study of HEALTH AND longevity. Section 1: Strategies for Control You Know Richard, I put this program together especially for you, because I know that you have had some health challenges in this area. But did you know that controlling your blood sugar is not only a concern for people experiencing problems. The truth is— Controlling your blood sugar is... The single most important thing you can do for your body. It is the key to sustained energy and preventing brain fog. High blood sugar is like pouring sand into a precision engine. It creates friction. It causes inflammation. And it accelerates aging. But today, we'll learn how to get it under control. HOST: That is a startling way to frame it, Dennis. If our health is a precision engine, many of us are unknowingly grinding the gears every single day. You mentioned we can take back control with a "Master Switch"—so where do we begin? What is the first step to cleaning out that engine? GUEST: The first secret may surprise you — It's the Order in which you eat your meals. ⦁ It's not just ‘WHAT' you eat. ⦁ It's ‘HOW' you go about eating it. ⦁ To flatten the spike ⦁ just follow this Protective Sequence. Always... ⦁ Start with ACV (Apple Cider Vinegar) ⦁ Then eat your Fiber. ⦁ Then Proteins and Fats. ⦁ And finally Carbohydrate, Starches and Sugars. 1st - ACV Eating (Apple Cider Vinegar) before your meal, ⦁ Signals your stomach to release food slowly, ⦁ preventing a "Sugar Bomb" flood. ⦁ Stops enzymes from flash-converting starches into glucose. ⦁ Commands muscles to vacuum up sugar ⦁ before it can damage your blood. ⦁ So, it significantly reduces the chances of a sugar spike 2nd — Fiber -- to build the filter A green salad is the perfect foundation ⦁ With a Vinegar Dressing, as an "Acid Shield." Biological Mesh-Builders include: ⦁ Broccoli ⦁ Spinach ⦁ Avocado ⦁ Okra This Mesh slows how fast sugar hits your blood. And limits the damage. 3rd - Protein— Eating protein before carbs changes your biology. ⦁ When protein hits your stomach, it triggers a hormone called GLP-1. ⦁ This signals your py-lor-ic valve to close. ⦁ It slows down gastric emptying. ⦁ Protein is a slow-release buffer. ⦁ The carbs then trickle into your blood ⦁ instead of flooding it. 4th — Starches and Sugars– By this time... ⦁ The "Biological Mesh" ⦁ from the fiber is in place. ⦁ The "GLP-1 Buffer" ⦁ has slowed the engine. ⦁ Now... ⦁ the carbs are no longer a "Sugar Bomb." ⦁ the "Valves" are closed ⦁ the sugar cannot flood the system. ⦁ It trickles in slowly And provides energy ⦁ You get to enjoy your food without a toxic spike. ⦁ So, Master the sequence and master your metabolism. HOST: Dennis, everyone knows Apple Cider Vinegar is great for blood sugar, but man… that stuff is really tough to swallow and the flavor... won't it kill your appetite. GUEST: It is Richard. It's a "cringe" most people won't endure. However, I have found a way to accomplish the process without the CRINGE .

Are your workouts leaving you stronger—or simply more exhausted? For years, I believed a good workout had to leave me sweaty, depleted, and feeling like I had burned as many calories as possible. But at 58, I look at exercise differently. I want my workouts to help me build lasting muscle, support my metabolism, and leave me able to train again—not wipe me out for three days. In this episode of The Menopause Makeover Podcast, we're simplifying what to eat before and after strength training. You'll learn why intense fasted workouts may not support your changing midlife body, when your last meal may provide enough fuel, and when a small pre-workout snack could help. I'll also share simple Trim Healthy options using protein, essential amino acids, and strategic carbohydrates. Plus, we'll talk about post-workout protein, leucine, muscle recovery, and how to know which workouts actually require additional fuel. You don't need to make this complicated. You need a simple approach that helps you feel energized, recover well, and become strong. Ready to get rid of stubborn belly fat and build lasting muscle? Join me inside the Belly Fat Breakthrough Tribe, where we put these strategies into practice together.   FULL BLOG + SHOW NOTES Read the full article and grab the resources mentioned in today's episode:

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Why do we crave some foods the more often we eat them? Are we addicted?Dr. Dana Small's research suggests that food craving reaches far beyond taste or willpower, and that “addiction” isn't a helpful descriptor. Every time we eat, unconscious signals from the body teach the brain which foods deliver useful nutrients, and train us to want more of those. In other words, we don't eat crave foods because they taste good; foods taste good because our body craves them.Understanding that means we can rethink overeating. It's not a matter of addiction or self-control; it's our body behaving the way nature intended it to, but in the setting of foods not found in the wild, like those high in both fat and carbohydrates. But we may also be able to train our brain away from these cravings.Free course: Improve your metabolic healthGet our free email course on how glucose, nutrition, exercise, sleep, and measurement can help you build habits that support better energy and long-term health: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://levels.link/wnl⁠What We CoverTaste vs. flavor, pleasure, motivation, and food rewardHow gut nutrient signals teach the brain which foods to seekWhy fat + carbs produce an unusually strong reward responseWhat eight weeks of high-fat, high-sugar snacks did to the brainHow GLP-1s may cut food wanting while preserving pleasure

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about our personal takes on approaching everyday nutrition with a performance mindset. If you're interested in using the Hexis nutrition platform, use code "igniteyourpotential" for 25% off at https://hexis.live As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.    Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox       https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Nutrition for endurance athletes: carbs, protein, race-week fueling, and better day-to-day decisions Adam and Dizzle answer a listener question about what a typical nutrition day looks like for endurance athletes across training weeks, recovery days, and race prep. The conversation focuses on practical fueling choices for cyclists, how to adjust carbs around training load, and how to avoid the common trap of overeating on easy days.   In this episode, Adam and Dizzle also dig into the value of tracking food for short periods, how to build better habits without obsessing over every bite, and why planning ahead beats making food decisions when you are already hungry.   Key topics Dizzle recommends Matt Fitzgerald's Racing Weight as a practical, science-backed guide for endurance nutrition, especially because it focuses on performance rather than dieting for weight loss. Carbohydrate intake is the main variable that changes from day to day, while protein and fat tend to stay more consistent across the week. Hard training days call for high-carb, easy-to-digest meals, especially breakfast before a big ride, with foods like oatmeal, pancakes, syrup, and rice. Recovery days should usually mean fewer carbs and fewer total calories, rather than continuing to carbo load after the workout is already over. Post-ride fueling can be simple and effective with a smoothie built from fruit, protein powder, and antioxidant-rich ingredients like blueberries, strawberries, and cherries. Protein comes mostly from whole foods, with lean animal sources such as chicken, turkey, fish, and salmon doing most of the work. Race-week fueling is intentionally different from normal health eating, with very low fiber, white rice, white bread, cereal, pancakes, and chicken used to maximize carbs and minimize digestive stress. Tracking food for a short period can reveal big blind spots, especially around calorie-dense foods like peanut butter and large portions that are easy to underestimate. Planning ahead prevents bad impulse decisions, like grabbing junk food at a gas station when you are hungry and underprepared. Gamifying nutrition can make it easier to stick with, whether that is using a diet quality score system or simply setting an intention for a specific meal before you are hungry.   Timestamps 00:00 - Listener question on endurance nutrition across training, recovery, and race weeks 01:30 - Why Racing Weight is Dizzle's go-to nutrition book for cyclists 02:27 - Six nutrition principles for endurance athletes 03:25 - Carbs as the main lever that changes across the week 04:48 - Nutrition for performance, not dieting for its own sake 05:39 - What a hard training day looks like in practice 06:41 - Why recovery days need less food, not continued carb loading 08:08 - Pre-ride breakfasts that actually digest well 09:07 - Pancakes, syrup, and bicarb before big workouts 10:34 - Post-ride smoothie strategy with fruit and protein 11:38 - Protein targets, fat intake, and food choices in a cut 13:40 - Protein sources and why whole foods still matter most 17:54 - Overshooting protein with salmon and other natural foods 19:31 - Why natural food usually beats protein shakes 21:05 - Race-week fueling: low fiber, white carbs, and simple meals 23:18 - Why vegetables and whole grains matter outside race prep 24:39 - Using Hexus to connect training load with nutrition targets 26:47 - Fuelin, Hexus, and shared coaching tools for athletes 28:03 - What two weeks of food tracking teaches you fast 29:29 - Why weighing food helps calibration, not lifelong obsession 31:14 - Peanut butter as a hidden calorie trap 32:39 - Fitzgerald's diet quality score and gamifying nutrition 34:21 - The gas station Twix problem and why planning ahead matters 36:48 - Implementation intention as a nutrition habit tool 39:26 - Choosing healthier road-food options like a deli stop 41:47 - Keeping a staple-food list and easy meal ideas on hand

Building muscle in a calorie deficit is possible, but your ability to do so depends on several factors.In this episode, I break down how resistance training, the size of your deficit, your current muscle mass, body fat levels, protein intake, and hormone status affect your ability to build muscle while losing body fat. I also cover how to set realistic expectations, when maintaining muscle should become the priority, and why spending time outside of a deficit is important for continued progress.This episode will help you understand when building muscle in a deficit is realistic and how to approach your training and nutrition to support your goals.Let's talk about:Introduction and Body Recomp WorkshopCan You Build Muscle in a Deficit?Resistance Training Is the Primary DriverA Calorie Deficit Reduces Muscle-Building PotentialThe Size of the Deficit MattersTrading Fat Loss for Muscle GrowthWhy Current Muscle Mass MattersWhen More Aggressive Fat Loss Makes SenseWhy You Can't Stay in a Deficit ForeverWhy Body Fat Levels MatterProtein Still MattersPutting the Key Factors TogetherIndividual Differences in Body Fat LevelsProtein, Carbohydrates, and Training PerformanceTRT, HRT, and Building Muscle in a DeficitFinal Takeaways Body Recomp Workshop Replay: https://chipper-producer-6244.kit.com/791129889cFollow me on Instagram for more information and education: https://www.instagram.com/jeffhoehn_/?hl=enHow You Can Work With Me?: https://jhhealth.net/workwithme/Coaching application: https://docs.google.com/forms/d/e/1FAIpQLSfE-99wLDZRXlOOY1pWuAmkogdZOm-7ZvN_thbqNWLdNrj5bg/viewform

Hans raj's resting heart rate sits around 47 to 48 in Kashmir. In Ladakh, at over 11,000 feet, it climbs past 70, without him doing anything at all.In this episode of Run with Fitpage, Vikas Singh talks to Hans raj, the winner of Ladakh marathon- 2025 and HM of 2022 and 2023 editions.  Hans raj grew up in Kathua started running after joining the police force, and worked his way from track training into half marathons and eventually full marathons at altitudes most runners never train at, including Gulmarg and Kargil.He talks through what actually happens to the body at extreme altitude, why arriving even nine to ten days before a race was not enough time to adapt, and the pacing mistake that cost him in his first attempt at Ladakh before a more controlled, patient strategy got him onto the podium.The conversation covers hydration and electrolyte balance in dry mountain air, why carb loading needs to be rethought above 11,000 feet, and why he trains and races in exactly the same kit, down to gloves and sleeves, that he has already tested at the same time of day as the actual race.This is an episode with practical tips for anyone planning to race the Ladakh Marathon, or any high altitude event, for the first time.In this episode we covered - Growing up in Kathua and starting to run after joining the J&K Police in 2016Moving from track and field training into half marathons, and later representing J&K Police at the Ladakh MarathonThe stark difference in resting heart rate between Kashmir and Ladakh, and what that signals about how hard the body is working at altitudeWhy arriving only nine to ten days before the Ladakh Marathon was not enough time to acclimatize, in two separate attemptsThe training mistake of pushing a hard session too early after arriving at altitude, and how it affected his raceTraining for full marathons at high altitude spots in Kashmir like Gulmarg, and later basing himself in Kargil ahead of a race in LadakhHis recommendation that runners coming from sea level allow three weeks, ideally a month, to acclimatize before racing in LadakhThe pacing strategy of starting deliberately conservative rather than matching local Ladakh runners early, which helped him finish on the podiumWhy heart rate, not pace, should guide effort at altitude, since normal race paces do not hold upManaging hydration and electrolytes in dry mountain air, including the risk of both dehydration and overhydrationWhy he avoids trying any new food or water at altitude, and instead carries familiar meals and packaged water from homeTesting race day clothing and warm up routines in training sessions timed to match the actual race start, given how sharply the weather changes through the morningAbout Vikas Singh:Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:Instagram: @vikas_singhhLinkedIn: Vikas SinghTwitter: @vikashsingh101Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

Ketogenic and low-carbohydrate diets often focus on a specific carbohydrate target: keep your net carbs under 30 grams. But as registered dietitian and certified diabetes educator Franziska Spritzler demonstrates in this presentation from Metabolic Health Summit, a carbohydrate target is not a therapy. Effective implementation means a full assessment of medical history, medications, labs, food preferences, lifestyle, and the motivation that will carry a patient through year one and beyond.Spritzler specializes in low-carbohydrate and ketogenic nutrition and has extensive experience helping people use these approaches to improve metabolic health. The creator of lowcarbdietitian.com, she walks through the practical decisions clinicians face: when a ketogenic diet is warranted versus a more flexible low-carbohydrate approach, why she recommends 1.2 to 1.8 grams of protein per kilogram rather than the RDA's 0.8, how to manage medication adjustments for patients at risk of hypoglycemia or hypotension, and how to handle electrolytes, carbohydrate counting, sweeteners, and plant-based variations without losing the patient along the way.Questions Answered in This Episode:• What actually separates a ketogenic diet from a low-carbohydrate diet, and when does the difference matter?• Why is the protein RDA too low for long-term metabolic health, and what range does Spritzler recommend instead?• Who should avoid ketogenic diets entirely, and why are most contraindications manageable with closer supervision?• How should medications be monitored and adjusted when a patient begins carbohydrate restriction?• Should patients count net carbs or total carbs, and why are packaged "net carb" labels unreliable?• Can a ketogenic diet be done as a vegetarian or vegan?A practice-tested blueprint for turning carbohydrate restriction from a prescription into a therapy patients can sustain.Special thanks to the sponsors of this episode:✅ Genova Connect: Get 15% off any Genova Connect test kit with code METABOLICLINK here.✅ iRestore: Get a special discount on the iRestore Illumina Face Mask with code LINK here.✅ fatty15: Get an additional 50% off a 90-day subscription starter kit with code METABOLICLINK.✅ Zocdoc: Find and instantly book a top-rated doctor here.More Links• Franziska's website: lowcarbdietitian.com• The Metabolic Initiative (expert lectures, CME, ad-free episodes, live Q&As; first 7 days free): membership.metabolicinitiative.comIn every episode of The Metabolic Link, we'll uncover the very latest research on metabolic health and therapy. If you like this episode, please share it, subscribe, follow, and leave us a comment or review on whichever platform you use to tune in!You can find us on all your major podcast players here and full episodes are also up on our Metabolic Health Summit YouTube channel!In every episode of The Metabolic Link, we'll uncover the very latest research on metabolic health and therapy. If you like this episode, please share it, subscribe, follow, and leave us a comment or review on whichever platform you use to tune in!You can find us on all your major podcast players here and full episodes are also up on our Metabolic Health Summit YouTube channel!Find us on social: InstagramFacebookYouTubeLinkedInPlease keep in mind: The Metabolic Link does not provide medical or health advice, but rather general information that does not serve as a substitute for a licensed healthcare professional. Never delay in seeking medical advice from an appropriately licensed medical provider for any health condition that you may have.

Harry Sidebottom describes the reality of Roman gladiators, noting they were often heavy-set due to a carbohydrate-rich diet designed to provide protective fat. These fighters were glamorous figures who enacted Roman virtues of courage and physical strength for the public. While many were slaves or prisoners, others were free men who volunteered to escape grinding poverty. Most gladiators fought only once or twice a year, with a survival rate of roughly seven in eight. The segment also notes a rare historical instance where a Roman audience felt sympathy for elephants being massacred in the arena. (5)

Send us Fan MailToday we're releasing a new episode from a brand new series called the Boundless Body Radio Heritage Series! I wanted to do something extra special to celebrate 1,000 podcast episodes recorded here at Boundless Body Radio, a milestone that we hit on June 24, 2026!These episodes are actually not new, although they might be new to you! When we first got started back in October, 2020, I was so fortunate that so many incredible people said "YES" to being hosted on the show, however, we didn't have very many listeners at the time!Today, we get thousands of downloads every single month, and are usually included in the top 150 Fitness and Nutrition Podcasts on the Apple Podcast charts!To honor our amazing guests, I will be selecting one of those original episodes and posting them here on for this special series!As I was going through these episodes again, I remembered how valuable these conversations actually were. it was really striking how much the information these experts have shared has born out to be even more accurate several years later.The audio quality of a show was not as good back then as it is now, but I still really hope you enjoy these episodes, and find them relevant and helpful to you today!Cheers, thanks as always for listening, and I really hope you enjoy this episode of the Boundless Body Radio Heritage Series!Nina Teicholz, PhD, is a returning guest on our show! Be sure to check out her first three appearances on Boundless Body Radio, on episode 50,  episode 258, and episode 347 of our show!Nina Teicholz, PhD, is a science journalist and author of the New York Times bestselling The Big Fat Surprise: Why Butter, Meat, and Cheese Belong in a Healthy Diet, which upended the conventional wisdom on dietary fat–especially saturated fat—and spurred a new conversation about whether these fats in fact cause heart disease.Named a *Best Book* of the year by the Economist, Wall Street Journal and Mother Jones, among others, it continues to be called a must-read for anyone seeking to understand the amazing story of how we came to believe fat is bad for health—and what a better diet might look like.Nina is also the founder of the Nutrition Coalition, a non-profit working to ensure that nutrition policy reflects a transparent process and is evidence-based. Teicholz is a graduate of Stanford and Oxford Universities and previously served as associate director of the Center for Globalization and Sustainable Development at Columbia University.Find Nina at-The Nutrition Coalitionhttps://unsettledscience.substack.com/ninateicholz.comTW- @bigfatsurpriseFind Boundless Body at-myboundlessbody.comBook a session with us here! 

Dehydration changes more than how thirsty you feel. New research in trained cyclists found that mild dehydration reduced how much ingested glucose riders actually oxidised during a long ride. In this episode, Damian explains what the study tested, where its limits are, and how to plan fluid and carbohydrate as one strategy.Winter Block: https://go.semiprocycling.com/go/zem2frDaily cycling intelligence from SEMIPRO CYCLING, produced with AI-assisted research, scripting, and synthetic voice.

Have you ever asked yourself: should I do Keto? Is white rice good for me? Am I eating too many carbohydrates? If so, then this episode of The Food Chain is for you. Carbohydrate-rich foods are everywhere and they're delicious. But are they good for us? Carbs have a reputation for spiking our blood sugar and making us fat. But is that reputation deserved? Ruth Alexander talks to Javier Gonzalez, Professor of Nutrition and Metabolism at the University of Bath in England and US-based dietitian Julie Stefanski from the Academy of Nutrition and Dietetics to find out whether we've been approaching carbohydrates all wrong. Plus: are there some populations who need to think more carefully about carbs than others? Dr Nelum Dharmapriya thinks so. She's an Australian family doctor with a special interest in metabolic health in South Asian populations. She advises her patients to make some tweaks to the traditional South Asian carbohydrate-rich diet and says it can be done without losing heritage and identity.If you would like to get in touch with the show, please email: thefoodchain@bbc.co.ukProduced by Lexy O'Connor and Beatrice Pickup.(Image: A woman stares over her sunglasses as she slurps pasta from a fork in a sunlit garden.Credit: Getty images/BBC)

Chris Mearns describes how fructose metabolism creates uric acid and damages mitochondrial function, explaining that the body's survival programming from evolutionary times is now working against modern humans who eat constantly due to easy access to food. Mearns discusses how various foods and lifestyle factors trigger fructose metabolism, including high glycemic carbs, dehydration, salt, alcohol, and umami foods, making it challenging to avoid the compound entirely. He shared research on fructokinase inhibitors and describes his company Liv3Health's product SugarShield, which contains luteolin and tart cherry extract to naturally inhibit fructose metabolism.  Discussion Points: Fructose and Glucose Metabolic Differences Evolution and Modern Dietary Challenges Fructose Metabolism and Fasting Insulin Resistance and Cellular Fuel Natural Fruit Ripening and Processing Survival Signals and Food Cravings Chris Mearns is a metabolic researcher, the founder of LIV3 Health, and the creator of the Fructose Model, a systems-based approach focused on how fructose metabolism can contribute to health issues. To learn more go to liv3health.com/confidence Visit ConfidenceThroughHealth.com to find discounts to some of our favorite products.Follow me via All In Health and Wellness on Facebook or Instagram.Find my books on Amazon: No More Sugar Coating: Finding Your Happiness in a Crowded World and Confidence Through Health: Live the Healthy Lifestyle God DesignedProduction credit: Social Media Cowboys

In this episode of The Crop Science Podcast Show, Dr. David Braun from the University of Missouri explains how plants transport and allocate sugars to support growth, root development, and yield. He discusses carbohydrate partitioning in corn and sorghum, genetic discoveries, breeding opportunities, and future research directions that could improve crop productivity. Listen now on all major platforms!"Carbohydrate partitioning serves as one of the central biological processes supporting food production, biomass accumulation, and many agricultural products derived from crops."Meet the guest: Dr. David Braun is a Professor of Plant Science and Technology and Biological Sciences at the University of Missouri and Director of the Interdisciplinary Plant Group. His research focuses on genetic and molecular control of carbon partitioning in maize and sorghum, including how sugars move from leaves to developing tissues. Learn more from Dr. David Braun on The Crop Science Podcast Show, available on all major platforms.Liked this one? Don't stop now — Here's what we think you'll love!What you will learn:(00:00) Highlight(01:34) Introduction(09:21) Carbohydrate partitioning(12:05) Sugar transport genetics(15:56) Root growth impacts(19:47) Corn and sorghum(22:56) Soybean opportunities(25:24) Final questionsThe Crop Science Podcast Show is trusted and supported by innovative companies like:* Loam Bio- ZentrixOS- Zentrix Insights- WiseVAs- Elevate- The Owner's Box

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3472: Lea Genders clears up seven persistent health and fitness myths that often keep people from making steady progress, from fears about carbs and weightlifting to misconceptions about running, supplements, and organic foods. Her practical approach emphasizes balanced nutrition, smart training, recovery, and consistency over shortcuts, helping listeners build healthier habits with confidence. Read along with the original article(s) here: https://www.leagendersfitness.com/news/2017/7/15/7-health-fitness-myths-that-wont-die Quotes to ponder: "Carbohydrates themselves do not cause weight gain. When you over consume any food, it can lead to weight gain." "Bad training is bad for your knees. You can't blame bad training on running as a whole." "You can get in great shape and never take a single supplement." Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3472: Lea Genders clears up seven persistent health and fitness myths that often keep people from making steady progress, from fears about carbs and weightlifting to misconceptions about running, supplements, and organic foods. Her practical approach emphasizes balanced nutrition, smart training, recovery, and consistency over shortcuts, helping listeners build healthier habits with confidence. Read along with the original article(s) here: https://www.leagendersfitness.com/news/2017/7/15/7-health-fitness-myths-that-wont-die Quotes to ponder: "Carbohydrates themselves do not cause weight gain. When you over consume any food, it can lead to weight gain." "Bad training is bad for your knees. You can't blame bad training on running as a whole." "You can get in great shape and never take a single supplement." Learn more about your ad choices. Visit megaphone.fm/adchoices

Zane Griggs joins me to challenge some of the most rigid beliefs surrounding carbohydrates, keto, carnivore, and metabolic health. We break down his experience with high blood sugar, low thyroid, poor sleep, and under-fueling—and discuss why better health may require more flexibility and less loyalty to a particular diet.Follow Zane:Website: ZaneGriggs.comInstagram: @ZaneGriggsFitnessFree metabolic health guide: ZaneGriggs.com/freeguideSpecial perks for our listeners below!

Paul Booth is a performance nutritionist and exercise physiologist who works with elite ultra-endurance athletes and teams, including the Salomon International team, and was the nutritionist behind both the men's and women's UTMB winners in 2025, Tom Evans and Ruth Croft. We cover the science and practice of fuelling: how many carbs you actually need, why the high-carb trend has run ahead of the evidence, and how to get hydration and electrolytes right for triathlon and ultra-endurance racing. HIGHLIGHTS AND KEY TOPICS: Why Paul calls himself a "90-gram carb guy" and where the carb ceiling actually sits What the science says about 90 versus 120 grams of carbohydrate per hour The physiology of carbohydrate absorption, and how to work out your own intake for an Ironman without lab testing Gut training: building tolerance to carbs and fluid in the weeks before a race A simple DIY method to work out your sweat rate and fluid needs Why hydration, not carbs, is behind most race-day gut problems Electrolytes: what the evidence supports and what is mostly marketing Fuelling through heat, altitude and ageing, plus listener questions on glycogen-depleted training, honey and more SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES: Follow Paul and Performance Gains Nutrition on his website and Instagram The shownotes for today's episode can be found here. The full podcast episode archives (including category filters) can be found here. Related episodes: Carbohydrates, science and practice with Tim Podlogar, PhD | EP#354 Nutrition and hydration data from Kona and 70.3 Worlds with Andy Blow | EP#365 Aerobic training and testing with Scott Johnston | EP#326 Richard Laidlow | EP#403 Studies discussed: Fuelled or Fooled? Examining the Evidence and Mechanisms Behind Ultra-High Carbohydrate Intake in Endurance Athletes - Plews et al. 2026 Graded Carbohydrate Ingestion up to 120 g/h Attenuates the Reduction in Critical Power Following 3 h of Moderate-Intensity Exercise in a Dose-Dependent Manner - Norte et al. 2026 13C-labelled glucose-fructose show greater exogenous and whole-body CHO oxidation at 120 vs 60 & 90 g/h in elite male marathoners - Ravikanti et al. 2025 Exogenous Glucose Oxidation During Exercise Is Positively Related to Body Size - Ijaz et al. 2024 Fructose-maltodextrin ratio governs exogenous and other CHO oxidation and performance - O'Brien et al. 2013 Nutritional intake and gastrointestinal problems during competitive endurance events - Pfeiffer et al. 2012 Modelling sodium requirements of athletes across exercise scenarios – when to test and target, or season to taste - McCubbin 2022 Could It Bee? Honey Ingestion Induces Comparable Metabolic Responses to a Traditional Carbohydrate Sports Product - Fortis et al. 2025 SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. ZenAI is the next frontier of podcasting. It lets you turn your ideas into a podcast without any knowledge of audio editing, video, or production. You do the talking, and the AI handles the production, editing, clipping, and the rest, and you can direct your AI producer in plain English. You can even record from your phone, so no expensive studio gear is needed to sound great. ZenAI is a new product from Zencastr, a platform I've been a paying customer of for over nine years here at That Triathlon Show. ZenAI is currently in invite-only beta. Join the waitlist today here.LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast Mikki speaks to Dan Plews about his new paper ‘fuelled or fooled' Examining the Evidence and Mechanisms Behind Ultra‑High Carbohydrate Intake in Endurance Athletes - and they discuss the latest research on carbohydrate fuelling (from the very low to the very high) and the evidence base to support ultra high carb fuelling.Dr Dan Plews is an applied sports scientist, exercise physiologist, researcher, coach and accomplished endurance athlete with more than 17 years of experience working at the highest levels of international sport.Dan is the founder of Endure IQ, an endurance education and coaching platform designed to help athletes and coaches apply sports science in the real world. He is also the co-founder of Endurox alongside Dr Adam Storey, providing evidence-based HYROX coaching and programming that combines endurance development, strength training and race-specific preparation. In addition, Dan is Science Lead at Pillar Performance Supplements, where he helps translate emerging research into practical supplementation strategies for athletes.Dan's work brings together scientific rigour, elite-level coaching experience and first-hand understanding of what it takes to perform. His approach is centred on giving athletes the “why” behind the “what” and helping them apply science-driven strategies to train smarter and perform at their best.Paper Examining the Evidence and Mechanisms Behind Ultra‑High Carbohydrate Intake in Endurance Athletes https://link.springer.com/article/10.1007/s40279-026-02462-zhttps://www.endureiq.com/. https://www.endurox.co/about Previous appearanceshttps://podcast.mikkiwilliden.com/360https://podcast.mikkiwilliden.com/198 https://podcast.mikkiwilliden.com/107 https://podcast.mikkiwilliden.com/47 https://podcast.mikkiwilliden.com/31  Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours NZ listeners - save 10% off Calocurb by using the code Mikkipedia10 at www.calocurb.co.nzContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Fueling advice has never been more confusing. One expert recommends fasted rides, another says 120 grams of carbs per hour, and every nutrition brand seems to have a different answer.In this episode, CTS Head Cycling Coach Adam Pulford introduces a practical fueling framework that scales carbohydrate intake to the demands of your ride. Using kilojoule output, ride intensity, and duration, you'll learn how to build a fueling strategy that's individualized, repeatable, and easy to apply for easy endurance rides all the way to race day.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/Find more free resources here: https://trainright.com/blog/Resources:Introducing Fueling Insights: A Smarter Way To FuelThe Importance of Carbohydrates and Glycogen for Athletes  How much sodium do I need?Fueling Insights: Iñigo San-Millán on Optimizing Carbohydrate Intake for Cyclistshttps://trainright.com/coaching-consultation/Drinking to Thirst vs. Following a Hydration Plan, with Dr. Alan McCubbin 

What does fitness look like when life gets chaotic?In this conversation on the G-Spodcast, Coach Alex VanHouten joins the host for an honest, practical, and sometimes funny conversation about fatherhood, fitness, chronic pain, nutrition, faith, and what it means to steward the body God has given you.The episode begins with a real question from a brand-new father:How do you train, eat well, and stay grounded when your life is suddenly sleep-deprived, stressful, and disorganized?From there, Alex shares how becoming a dad changed his own fitness rhythms, why even a 12-minute workout can matter, and how exercise becomes part of the identity of a faithful father—not just another task on the to-do list.Together, they discuss:How new dads can train in small windows of timeWhy exercise helps support mental health, anxiety, OCD, and cognitionThe difference between real exercise science and fitness marketingWhy the fitness industry often sells what is profitable instead of what worksThe truth about creatine, fasting products, and supplement hypeWhy calories matter—but nutrients matter tooHow bodybuilding culture shaped modern nutrition confusionWhether having a six-pack is actually healthyWhy bio-individuality matters for training, nutrition, and long-term healthAlex's experience with Ehlers-Danlos SyndromeThe difference between training elite operators and everyday peopleHow motivation changes when fitness becomes part of your identityWhy Christianity does not separate the body from the soulThe difference between vanity and stewardship in fitnessThis episode is for new fathers, busy men, Christians trying to understand the body, and anyone who is tired of fitness advice that sounds good online but does not actually work in real life.Your body is not just a machine.It is not just a shell.It is a gift to steward.And even in the chaos of life, fatherhood, pain, and responsibility, you can take the next faithful step.Timestamps01:12 – Welcome to the G-Spodcast01:26 – The Host Shares About Becoming a New Father02:01 – How Fatherhood Changes Fitness and Routine02:30 – Coach Alex's First Fitness Struggle as a Dad03:00 – Why a 12-Minute Workout Still Matters04:00 – Building an Active Fatherhood Lifestyle05:04 – Training While Sleep-Deprived and Overwhelmed06:13 – Exercise and Mental Health: OCD, ADHD, Anxiety, and More07:01 – Fitness Science vs. Fitness Marketing08:18 – Creatine Monohydrate: What Actually Works09:30 – Why Supplement Companies Add Unnecessary Bells and Whistles10:16 – Fasting, Fasting Shakes, and Fitness Industry Confusion11:24 – The Religious Nature of Nutrition Arguments12:30 – Why Calories Became the Center of Fitness Culture13:47 – Why Your Body Is Not a Car14:30 – Calories, Nutrients, Genetics, and Food Quality15:08 – Bodybuilding, Modern Fitness Ideals, and Changing Body Standards17:11 – Is Having a Six-Pack Healthy?19:43 – What Gladiators Teach Us About Body Composition20:19 – Bio-Individuality Explained21:36 – Fast-Twitch Muscle Fibers and Genetic Differences23:24 – Olympic Lifters, Muscle Fiber Types, and Genetic Potential24:30 – Amylase, Carbohydrates, and Why People Process Food Differently26:05 – Are We All Equal Genetically?26:42 – Alex's Experience With Ehlers-Danlos Syndrome29:44 – Learning to Treat Yourself Like an Outlier30:29 – Training Elite Operators vs. Everyday People31:43 – Mission Mindset vs. General Population Mindset32:31 – Why Motivation Is Hard to Sustain33:43 – Would You Train If Today Were Your Last Day?34:42 – Fitness as Identity, Not Just Motivation35:30 – Fatherhood as a Model for Discipline37:31 – Faith, Fitness, and the Christian Body38:05 – Why Christianity Does Not Separate Body and Soul39:08 – Gnosticism, the Body, and Christian Theology41:43 – The Sins of Fitness: Gluttony, Sloth, Pride, and Envy43:30 – Stewardship as the Narrow Way44:37 – Closing Thoughts and Invitation for Round TwoNew Workout Music By Faithful Fitness

391: Are you eating enough to support your hormones? Registered Dietitian Lauren Chambers joins the podcast to unpack the biggest myths surrounding women's nutrition and explain why protein, carbohydrates, and healthy fats all play an essential role in hormone health, metabolism, blood sugar balance, and energy. In this episode, Lauren shares how to nourish your body through every phase of your cycle, why restrictive dieting can do more harm than good, and simple strategies to support your hormones with food. If you're ready to move beyond diet culture and build sustainable habits that help you feel your best, this episode is for you. → Leave Us A Voice Message!  Topics Discussed: → Hormone Health & Women's Nutrition → Blood Sugar Balance & Metabolic Health → Protein, Carbohydrates & Healthy Fats → Cycle Syncing & Women's Health → The Impact of Diet Culture & Undereating → Fertility, Stress & Hormone Balance → Sustainable Nutrition & Healthy Habits Sponsored By:  → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. → Hiya | Get 50% off your first order at https://hiyahealth.com/KELLY Timestamps:  → 00:00:00 - Introduction → 00:02:20 - Are most women simply not eating enough? → 00:05:47 - Why eating more can improve hormones, blood sugar & energy → 00:07:58 - Lauren's journey with hormone imbalance & restrictive dieting → 00:11:36 - Why women need protein, carbohydrates & healthy fats → 00:16:08 - The biggest misconceptions about cycle syncing → 00:19:55 - How to eat during each phase of your menstrual cycle → 00:25:05 - Why cravings increase before your period → 00:29:15 - How to rebuild hunger cues after years of dieting → 00:32:48 - How much protein do women actually need? → 00:35:00 - How to eat healthy without overcomplicating nutrition → 00:39:45 - Lauren's favorite hormone-healthy recipes → 00:42:20 - How to recover your period after under-eating → 00:47:55 - Breaking free from diet culture & food guilt → 00:51:35 - Raising daughters with a healthy relationship with food → 00:56:20 - Where to find Lauren & Hormone Healthy Eats → 00:58:14 - Outro Further Listening:  → https://youtu.be/_a5rWSmudbY?si=p2TzzsTy_m8jmiTg Check Out Lauren: → Instagram → More Lauren Check Out Kelly: → Instagram → Youtube → Facebook

The Professor of the Dark Arts, Dr Emily Dow returns by popular demand. Emily has seen a huge surge in popularity, and for good reason. Her media is thoughtful, intelligent, and extremely well communicated.Emily joins me to talk about:Why "high cortisol" has become the new hormonal imbalanceWhat cortisol actually does, and why acute elevations in cortisol are not only not bad for you, but essential to normal physiologyIs there any validity to the claim that cortisol elevation from training stress is harmful, especially for peri-menopausal women?Why chronically elevated cortisol is a problem and how it developsWhy the phrase "hormone balancing" is often a red flag for pseudoscienceWhat common traits we see among unqualified influencers promoting trendy health boogeymenWhat the research tells us about exercise and mental healthDoes your brain benefit more from higher-intensity cardio than Zone 2?A nuanced discussion on the Zone 2 versus higher-intensity cardio debateIs part of Zone 2's benefit simply that it replaces unhealthy sedentary behaviors?Thoughts on research headlines like "Carbohydrate intake does not affect muscle growth"What "scope creep" means when experts are pressured to comment outside their area of expertise, such as peptidesAnd much moreInstagram: @dremilydowCHAPTERS00:49 The Cortisol Myth01:55 Why Cortisol Matters03:45 Hormone Balancing Grifts08:37 Fixing Chronic Stress12:44 HIIT for Women14:58 Fueling and Recovery18:33 Exercise Guidelines20:49 Is Overtraining Real?24:20 Training Load and Injury Risk26:22 Mixed-Modal Cardio30:22 Exercise and Mental Health36:32 Exercise vs SSRIs40:02 Zone 2 and Brain Health43:14 Exercise and Brain Blood Flow43:52 Rethinking Zone 246:00 Steps vs Cardio49:13 Heart Rate Zone Myths50:07 Fiber and Colon Cancer53:48 Carbohydrates and Muscle Growth57:12 When Nothing Matters01:00:54 Supplements and Rituals01:04:49 Scope Creep and Expertise01:12:15 Choosing Real ExpertsSUPPORT THE SHOWIf this episode helped you better understand cortisol, exercise science, or how to separate evidence from hype, you can support the show by:Subscribing and checking out more episodesSharing it on social media (tag me and I'll respond)Sending it to someone overwhelmed by hormone, cortisol, or cardio misinformationFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP Strength App (use code COATESRP)https://www.rpstrength.com/coatesJust Bite Me Meals (use code ANDREWCOATESFITNESS for 10% off)https://justbitememeals.comMacrosFirst – FREE Premium TrialDownload MacrosFirst and during setup select ANDREWKNKG Bags (15% off)https://www.knkg.com/Andrew59676Versa Grippshttps://www.versagripps.com/andrewcoatesTRAINHEROIC – FREE 90-Day Trialhttps://www.trainheroic.com/liftfreeReply to the email you receive (or email trials@trainheroic.com) and let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEhttps://pro.activelifeprofessional.com/assessmentworkshopeventsUse code COATES at checkout.

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3444: Dr. Neal Malik explains how to build muscle effectively through a combination of heavy compound lifts, proper recovery, and targeted nutrition. Drawing on exercise science and sports nutrition recommendations, he shares practical strategies for protein intake, carbohydrate consumption, and post-workout timing that can help support strength gains and muscle growth. Quotes to ponder: "After a workout the demand for protein is high which makes it the best time to replenish it." "When you lift heavy you also need a longer break in between sets to recover and regain your strength." "Carbohydrates can help our bodies absorb that leucine rich protein more efficiently." Episode references: Bastyr University California: https://bastyr.edu American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3444: Dr. Neal Malik explains how to build muscle effectively through a combination of heavy compound lifts, proper recovery, and targeted nutrition. Drawing on exercise science and sports nutrition recommendations, he shares practical strategies for protein intake, carbohydrate consumption, and post-workout timing that can help support strength gains and muscle growth. Quotes to ponder: "After a workout the demand for protein is high which makes it the best time to replenish it." "When you lift heavy you also need a longer break in between sets to recover and regain your strength." "Carbohydrates can help our bodies absorb that leucine rich protein more efficiently." Episode references: Bastyr University California: https://bastyr.edu American College of Sports Medicine: https://www.acsm.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Fasting is powerful—but fasting alone isn't always enough. Episode #262

The pros are reportedly fuelling with 120 grams of carbohydrate an hour. A new Sports Medicine paper, "Fuelled or Fooled?", asks whether the evidence supports it. For most riders, the short answer is no. We break down what the research actually shows, why anything past 90 grams an hour mostly just sits in your gut, and what to do with your own fuelling.Study: Plews DJ, Booth PD, Krieger T, Maunder E. Fuelled or Fooled? Examining the Evidence and Mechanisms Behind Ultra-High Carbohydrate Intake in Endurance Athletes. Sports Medicine. 2026. https://doi.org/10.1007/s40279-026-02462-zThis week's video - The Alcohol Trap: Why You Should Measure Your Own Limit After 40: https://youtu.be/4rXeEVf22poWant a coach reading the load that does not show up in your file? SEMIPRO Guided: https://go.semiprocycling.com/go/cce4nxDaily cycling intelligence from SEMIPRO CYCLING, produced with AI-assisted research, scripting, and synthetic voice.

Today we have Dr. Dominic D'Agostino, who over the past 10 years has been a frequent guest on STEM-Talk. Today Dom joins us to give us an update on his recent research into ketogenic metabolic therapies, ketone supplements as well as hyperbaric oxygen therapy for traumatic brain injuries. Dom and his lab at the University of South Florida have published more than 20 papers since his last appearance on STEM-Talk in 2023. Dom is an Associate Professor in the Department of Molecular Pharmacology and Physiology at South Florida's Morsani College of Medicine. Dom has a background in neuroscience, molecular pharmacology, nutrition and physiology. In addition to developing and testing metabolic-based therapies, Dom's lab also investigates seizure disorders, brain cancer, neurodegenerative diseases and rare genetic-metabolic disorders. Show notes: [00:03:28] Dawn welcomes Dom back to the show and explaining that he has been quite busy since his last appearance, authoring or co-authoring more than 20 papers. Over the past several years, Dom has been helping to advance the science and application of ketogenic metabolic therapy (KMT) with colleagues at Moffitt Cancer Center, particularly focusing on using KMT to enhance immune-based therapies for certain types of cancers. Dawn asks Dom about this collaboration. [00:05:04] Dawn explains that ketogenic metabolic therapy is a dietary approach that focuses on a high-fat/low-carb diet to reduce glucose availability for cancer cells, potentially slowing their growth and improving treatment outcomes. It has been explored as a complimentary treatment for a variety of cancers including gliomas by shifting the metabolism of tumor cells away from glucose. Dawn asks Dom to explain what is involved in KMT. [00:06:58] Dawn clarifies that KMT requires less than 20-25 grams of carbohydrates per day, and that ketosis is a metabolic state in which the body switches from glucose metabolism to metabolizing fats in the form of ketones. Dawn goes on to explain that cancer cells typically consume glucose at a higher rate than normal cells. However, cancer cells are also very adaptable, and Dawn asks Dom to talk about this feature of cancer cells. [00:09:14] Ken explains that KMT has shown the most promise in treating high-grade gliomas, or brain cancers, such as glioblastoma, which is the most aggressive primary brain tumor in adults. Ken explains that Dom was part of a massive review titled “Clinical research framework proposal for ketogenic metabolic therapy in glioblastoma,” which proposed guidelines for the management of glioblastoma based on an understanding of cancer as a metabolic disease, particularly involving mitochondria. Ken asks Dom to talk about this review. [00:11:21] From a patient advocacy perspective, Ken notes that the review recommends that there should be an aggressive education campaign that can arm patients with knowledge about KMT and other novel therapies. Ken asks Dom to talk about that recommendation. [00:13:15] Ken asks about the process of cutting the review from upwards of 200 pages down to around 50 pages with 49 authors. [00:15:04] Dawn mentions that Dom was part of another paper in 2024 titled “Targeting the mitochondrial stem cell connection in cancer treatment – a hybrid orthomolecular protocol.” Dawn explains that this paper looked at the mitochondrial stem cell connection theory (MSCC), which argues that cancer originates from chronic oxidative phosphorylation insufficiency in stem cells. This insufficiency leads to the formation of cancer stem cells and abnormal energy metabolism ultimately resulting in malignancy. There were 16 research centers and organizations involved in this paper which introduced a hybrid orthomolecular protocol to target the mitochondrial stem-cell connection. Dawn asks Dom to give an overview of MSCC. [00:18:26] Dawn explains that in this paper Dom and his co-authors propose a protocol that would enhance oxidative phosphorylation and inhibit the primary fuels of cancer, glucose and glutamine. This would target both cancer stem cells and metastasis. Dawn asks Dom to explain why this concept is attracting so much interest as a potential therapeutic approach for cancer. [00:20:48] Dawn asks if Dom could discuss the orthomolecular protocol, which is an approach that focuses on preventing and treating diseases by correcting nutritional balances in the body. [00:24:41] Ken asks if the proposed dietary intervention in the orthomolecular approach is different from a standard or typical ketogenic diet. [00:26:48] Ken shifts the discussion to talk about ketone supplements, explaining that Dom recently published a paper titled “Divergent hepatic outcomes of chronic ketone supplementation.” Ken goes on to explain that ketone salts preserve liver health, while some ketone esters and precursors appear to drive inflammation and steatosis. There is a lot of interest in ketone supplementation because they substantially elevate circulating ketones without having to restrict carbohydrates as strictly. The problem, as Ken explains, is that the long-term hepatic safety of ketone supplements remains unclear. In the aforementioned paper, Dom's rodent study evaluated the formulation-dependent impact of chronic ketone supplementation on liver histopathology, inflammatory signaling and systemic biomarkers. Ken asks Dom to discuss this paper and its findings and to give an overview of the various ketone supplements currently available. [00:30:49] Dawn asks Dom to dive into the methods and findings of the rodent study. [00:34:36] Ken asks Dom what his confidence is in the rodent model used in this study, and what are the next step for further research. [00:37:47] Regarding the two different doses given to rats in the study, Ken asks Dom how these doses correlate to doses in humans [00:40:23] Ken mentions that Ben Bikman, who was our guest on episode 143, published a study in February which Dom helped co-author. It examined the effects of ketone supplements on liver function. Ken asks Dom to discuss this study. [00:44:38] Dawn pivots to ask about a joint paper that Dom did with Andrew Koutnik, who was our guest on episode 185, on carbohydrates and physical performance titled “Carbohydrate ingestion on exercise metabolism and physical performance.” Dawn asks Dom to talk about this paper, which showed that a small amount of carbohydrates is sufficient to fuel athletic performance, and how additional carbohydrate intake showed diminishing returns. [00:49:18] Ken follows up on the finding that endurance athletes who rely on carb loading can tend toward pre-diabetes. [00:51:39] Ken asks Dom about the University of South Florida trial that Dom is an advisor for on traumatic brain injury and hyperbaric oxygen therapy. [00:54:41] Dawn mentions that Dom recently had an editorial in Frontiers that gave an overview of the emerging applications of hyperbaric/hyperbaric-oxygen therapy in the treatment of different neurological disorders. Dawn asks Dom what the key points in that editorial were. [00:59:06] Dawn explains that Dom recently gave a lecture at IHMC (available to view on IHMC's YouTube page), on traumatic brain injury and the populations at greatest risk in that context. Dawn asks Dom to give an overview of how an injury to the brain can result in neurometabolic crisis. [01:02:53] Ken asks Dom, excluding occupation demographics, what demographic is most at risk for traumatic brain injury (TBI) and why. [01:04:45] Ken mentions that it is understandable the risk that young people face with TBI due to the activities that young people engage in. Older people, however, have increased risk of TBI from falling as well as an additional age-related biological component that young people are not subject to. Ken asks Dom to elaborate on this. [01:07:12] Dawn mentions that several years ago, Dom and his wife bought some acreage in the countryside and started farming and asks Dom how the farm life is going. [01:07:57] Dawn closes the interview asking how Dom's wife is doing.

Esther Blum, integrative dietitian and menopause expert, unpacks the estrogen supply chain crisis, leaving women without basic hormone care, while there are 25 erectile dysfunction medications on the market with zero shortages. But the conversation goes deeper: if your gut and liver detox pathways aren't functioning first, HRT may not work the way you're hoping. Esther breaks down the gut-liver-hormone axis, explains why 70% of women aren't detoxing their hormones properly, and makes the case for eating more — not less — in midlife. Plus: testosterone as the missing menopause hormone, why carbs at dinner might be the key to sleeping through the night, and why the zero F's era is the best-kept secret of menopause.

Kill your vices, sculpt your physique, and become unstoppable with my FREE 6-Step Daily Domination Blueprint. Carbohydrates can be a complex topic.  Should you go low carb? What about carb cycling?  Does timing matter? The reality is, the answers will vary depending on where you are and what your goals are... Let's break it down in today's episode. Supersets are great if done correctly... Here's how. [0:26] Should you train to failure? [5:32] 5 ways to eliminate bloating. [7:23] Does the sugar content in juice matter? [14:28] Should you eat starchy carbs on non-training days? [15:13] Are you overtraining? [19:07] Does carb timing matter? [23:23] How do you deal with elbow pain when pressing? [26:24] Sponsors Marek Health: Take the path to better health, optimized performance, and increased longevity at marekhealth.com - code JAY at checkout for 10% off. AG1: Improve your gut health and immunity, and boost your energy and recovery at drinkag1.com/jay. Want to work with me to transform your body and mind? Go here now.

In this Friday deep dive recap, Vanessa Spina breaks down the biggest takeaways from her recent interview with leading body composition researcher Dr. Bill Campbell.