Podcasts about carbohydrates

“Low” Carbohydrate Diets and Metabolic Health: What Does the Research Show?   Commercial support has been provided by Simply Good Foods. Dr. Jim Painter was sponsored by an unrestricted grant from Simply Good Foods to speak on the podcast. No products or brands are discussed or promoted. Lower carbohydrate, higher protein and higher fat dietary patterns have seen a resurgence in interest in both the research community and in popular culture in the past decade. This has been accompanied by a clearer understanding of who may benefit from dietary patterns that reduce carbohydrate and increase other macronutrients and the ways in which these approaches change human metabolism to facilitate weight loss and improve glycemic control. While often regarded as fad diets, there is a significant amount of clinical evidence that can be used to evaluate the potential upsides and downsides of these types of dietary approaches. This research can be leveraged to understand what dietary factors should be considered when trying to optimize lower carbohydrate diets and how other macronutrients need to be shifted in order to provide sufficient nutrition. It should be noted that there is a large body of evidence that can be used to help answer many of the outstanding questions related to carbohydrate reduction or restriction. Furthermore, this large body of clinical research has resulted in many high-quality meta-analyses that help give a clearer picture of the utility of such alternative dietary patterns, especially regarding improving glycemic control in those with type 2 diabetes. Tune into this episode with Dr. Jim Painter to learn about: ●       Research studies on low/lower carbohydrate diets and metabolic health ●       Research related to diabetes, prediabetes, inflammation ●       How “low carbohydrate” is defined in various research studies ●       Ketogenic diet research ●       Higher protein and fat intake related to lower carbohydrate diets ●       Popularity of higher protein diets ●       How the quality of carbohydrates, protein and fat may impact health ●       Intermittent fasting research ●       Insights on ketosis, autophagy ●       diabetes remission ●       the “best” diet(s) for diabetes ●       2025 Diabetes Standards of Care ●       If the Mediterranean diet can be considered low carb ●       Potential health benefits with or without weight loss ●       resources for health professionals and the public  Full shownotes, transcript and resources: https://soundbitesrd.com/286         

Fed is BEST. Today, Becca McConville, MS RD LD CSSD CEDRD-C- sports and eating disorder specialist, and I chat about the health issues that can come along with chronic under-fueling & over-exercise. This episode is a MUST for all athletes and active people, and is likely to surprise you!Rebecca McConville is a board certified sports specialist and approved eating disorder supervisor. She is an internationally recognized expert on REDs authoring the book "Finding Your Sweet Spot - how to avoid REDs" and will be releasing the REDsolution for clinicians in 2026. She also created the first of its kind REDs informed provider certification program for clinicians.In today's episode we cover:-Understanding relative energy deficiency in sport-Metabolic complications of under fueling-The role of hormones in energy availability-Navigating body trust & energy availability -Impact on bone health & how carbohydrates play a role-Blood sugar management and insulin sensitivity -Carbohydrates needs and continuous glucose monitors-Cortisol and blood sugar regulation-Can under-fueling increase your cholesterol?-Timeline for recovery-Challenges with gut health-Thyroid function and under-fueling-Impact on brain health-The interconnectedness of body systemsYou can find Becca on Instagram at ⁠⁠⁠@rebeccadietitianCheck out her services and resources (including her book and courses) at www.beccamcconville.com-----2023 International Olympic Committee's (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs)-----Power Up - self paced nutrition course for runners & triathletes. Learn more ⁠here⁠. Enter discount code "podcast" at ⁠checkout⁠ for $50 off for podcast listeners.⁠⁠⁠⁠⁠⁠⁠⁠Subscribe to our newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow us on Instagram ⁠⁠⁠@befueledsportsnutrition⁠⁠

This episode was created from receiving questions often about carbohydrates! Should we avoid them as women? What do they do for and and what even are carbohydrates? This episode is meant to educate and empower you in your nutrition choices! I hope you enjoy this episode!(: JOIN OUR GIRL GROUP AND WORKOUT TOGETHERFitness App Free Trial: https://my.playbookapp.io/lacey-lyonsTo learn more about the DUTCH test, please go to my website under functional testing:  https://www.myauthentichealth.com/Multivitamin: https://nskn.co/vAYhayGut Health Support: https://nskn.co/cIfp6aMetabolism: https://nskn.co/Xlrj8KFish oil: https://nskn.co/IHUVVjPreworkout: https://nskn.co/u85S9BPowder Collagen: https://nskn.co/GcpYjaAmazon Storefront: https://www.amazon.com/shop/lacey_authentichealth?ref_=cm_sw_r_apin_aipsfshop_aipsflacey_authentichealth_S6TKWQC1H9Q3R45W8CX9Email: hello.authentichealth@gmail.comInstagram: https://www.instagram.com/lacey_authentichealth/TikTok: https://www.tiktok.com/@dietitianlacey?_t=8aFz6oFlUtf&_r=1YouTube: https://www.youtube.com/channel/UCgvyxMZs3rZXBnlisV9m5kgSupport the show

In this part two on carbohydrates for athletes Dr. Jagim gets into more specifics on the carbohydrate needs for athletes and how to figure that out. The video also covers how and when to take carbohydrates around activity to maximize their benefit to you and your performance. This video is a great compliment to part one to help ensure you're getting all you from this file source.Part One LINK: https://youtu.be/hffa4p3_oNI For more FREE nutrition resources, head over to our shop: https://clinicallypressed.org/shop/DONATE to CP: https://donorbox.org/clinicallypressedco  #complicatedsimple #resultsthatgiveback #heartbeatbarbell 

Lee and Stephen critically analyze claims surrounding the health impacts of red meat, diabetes, and cholesterol. They debunk myths about the relationship between red meat consumption and type 2 diabetes, emphasizing the misinterpretation of data and the importance of understanding blood sugar levels. They also discuss the role of protein in diets aimed at longevity and challenge misconceptions about cholesterol and its association with health outcomes.Chapters00:00 Debunking Diabetes Myths02:50 The Role of Carbohydrates in Blood Sugar Spikes06:01 The Importance of Protein in Diet08:54 Cholesterol and Longevity MisconceptionsLee's Channel for more https://www.youtube.com/@kentcarnivore/videos

In this episode, I'm sharing my Boston Marathon experience from Hopkinton to Boston. Then we're diving into the science of fueling and hydration — specifically, electrolyte depletion: what it is, why it matters for performance, and how you can stay ahead of it. Whether you're training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go the distance.www.trainmk.com@melissa_kendterBurke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.Stellingwerff, T. (2012). Contemporary nutrition approaches to optimize elite marathon performance. International Journal of Sports Physiology and Performance.Hew-Butler, T., et al. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference.Noakes, T. D. (2007). The central governor model of exercise regulation applied to the marathon. Sports Medicine.Rothschild, J. A., et al. (2020). Blood biomarker profiling and monitoring for endurance athletes. Journal of the International Society of Sports Nutrition.Precision Hydration. (n.d.). www.precisionhydration.com

Learn the basics about carbohydrates. What they are and what they are made of. How carbohydrates are moved throughout the body and utilized by the body to give you energy. The video will also discuss the importance of carbohydrates for exercise and how different diets can impact performance. For more FREE nutrition resources, head over to our shop: https://clinicallypressed.org/shop/#complicatedsimple #resultsthatgiveback

Ask Me A Question For Next Week's Episode!Included in this episode: 1. Carbs are important for a healthy overall diet. 2. You cannot be afraid of carbs. You need them! 3. Carbohydrate intakes. 4. Healthy carbs to include in your diet. 5. Why are carbs so important? 6. People don't eat enough healthy carbs at all! Sign Up For Coaching With Me: HERE.https://caloriedeficituniversity.com/

Brenda Davis, R.D., guides you through designing the optimal diet for life. Learn how to nourish your body with balanced nutrition and make informed food choices for long-term health and vitality. Start your journey to better eating habits now! #OptimalDiet #HealthyEating #Nutrition

In this episode, Shawn Tassone, MD, PhD, speaks with Corey Ruth, a renowned dietitian specializing in PCOS. They discuss the challenges women face with PCOS, including gaslighting by healthcare providers, the importance of diet and lifestyle changes, and the psychological impact of the condition. Corey shares her personal journey with PCOS, the significance of cooking and nutrition, and offers practical advice on managing symptoms through personalized dietary plans and supplements. The conversation emphasizes the need for a holistic approach to PCOS management, focusing on both physical and mental well-being. In this conversation, Cory and Dr. Shawn Tassone delve into the complexities of managing PCOS, discussing dietary choices, the importance of fiber, and the role of alternative carbohydrates. They explore the PCOS Boss Academy, a program designed to help women manage their symptoms and weight. The discussion also touches on the impact of GLP-1 medications, the importance of involving partners in the journey, and common myths surrounding PCOS. Cory shares insights about her upcoming book, aimed at providing a comprehensive guide for women dealing with PCOS. Episode Highlights: How weight loss is often misrepresented as the sole solution for PCOS Why  women with PCOS experience gaslighting from healthcare providers Dietary and lifestyle changes that are crucial for managing PCOS symptoms How cooking at home can significantly improve health outcomes with PCOS Why mindset plays a vital role in weight management and health How supplements like inositol can be beneficial for women with PCOS Effects of PCOS on women's confidence and self-image Common symptoms of PCOS A balanced diet for PCOS management Foods beneficial for PCOS About The PCOS Boss Academy  Why PCOS needs to be managed for life GLP-1 medications and PCOS Importance of involving partners in the journey of managing PCOS Why exercise is crucial for long-term health, despite myths Truth about gluten and dairy with PCOS How to spot misinformation about PCOS  Cory's upcoming book aiming to fill the gap in PCOS literature.   Stay in Touch with Cory Ruth: The Womens Dietician on Instagram | @thewomensdietician Episode Resources: Dr. Shawn Tassone's Practice | https://www.drshawntassone.com Dr. Shawn Tassone's Book | The Hormone Balance Bible Dr. Shawn Tassone's Integrative Hormonal Mapping System | Hormone Archetype Quiz Thank you to our sponsor, Endurance Products Company! After over 25 years of practicing medicine, I'll be the first to tell you that not all supplements are created equal. But when I discovered Dihydroberberine SR, by Endurance Products Company, I was genuinely impressed.  It's highly bioavailable and outperforms standard berberine at significantly lower doses. You can explore their offerings at endur.com. Not only is the science solid, but I love that Endurance Products Company is a family-run American company that has cared about doing things right since 1978. I've started recommending Dihydroberberine to my patients who struggle with blood sugar management, and the results speak for themselves. So much so, that I personally take this supplement for helping to support healthy blood sugar levels, heart health, and tap into how my body uses fats for energy As a special offer for my audience, Endurance Products Company is providing a 10% discount on your order! Simply use the code DRT10 at checkout when you visit endur.com. Medical Disclaimer This podcast and website represent the opinions of Dr. Shawn Tassone and his guests. The content here should not be taken as medical advice and is for informational purposes only. Because each person is so unique, please consult your health care professional for any medical questions.

In this episode, Lou dives deep into the world of half marathons, sharing insights on training, fueling, and race day preparation. Drawing from a recent experience at the Nike After Dark half marathon in Sydney, Lou covers essential topics such as the importance of zone 2 training for building aerobic capacity, the role of tempo runs and interval training in improving performance, and the critical nature of nutrition, particularly carbohydrates, for endurance athletes. KEY TAKEAWAYS For optimal half-marathon performance, it's essential to incorporate a structured training plan that includes 80% of your runs in zone 2 (60-70% of maximum heart rate) to build aerobic capacity, along with 20% of higher-intensity workouts like tempo runs and intervals. Carbohydrates are crucial for endurance running, serving as the primary fuel source. It's recommended to consume 6-10 grams of carbohydrates per kilogram of body weight daily, especially increasing intake during taper week to maximise glycogen stores before race day. On race day, it's important to consume 30-60 grams of carbohydrates during the race, ideally through gels or chews, and to hydrate adequately. A fueling strategy should be in place, taking gels before feeling depleted to maintain energy levels. Mental preparation plays a significant role in endurance performance. Techniques such as visualisation, positive self-talk, and breaking the race into manageable segments can help maintain focus and motivation throughout the race. Incorporating strength training into your routine is vital for improving running economy and reducing injury risk. Focus on compound movements and unilateral exercises to enhance muscular endurance and support joint stability. BEST MOMENTS "Zone 2 training is so crucial for building that aerobic capacity. It should feel easy enough to run along and have any form of conversation full sentences." "Incorporating strength work into your routine will improve neuromuscular coordination. It is such a critical role in enhancing performance and of course preventing injuries." "You want to fill up all of those stores right before the race so you have the maximum amount of energy stored in your body." "You need to train your mind to push through discomfort because it will help you get better results. Mental fatigue can reduce endurance performance by up to 15 percent." "If you believe that you can do it, your brain is going to tell you halfway through the race whether you can continue at this pace or not." VALUABLE RESOURCES https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892 Apply to be coached by me here: https://tr.ee/TFsv2VpeG4 HOST BIO Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness. Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

In this episode, Andrew and Dr. Steven Gianopoulos delve into the complexities of insulin resistance, discussing its causes, effects, and the relationship with diet and exercise. They explore how insulin functions in the body, the impact of weight on insulin sensitivity, and the role of mitochondrial health. The conversation emphasizes the importance of whole foods, protein intake, and regular exercise in preventing and reversing insulin resistance, while also addressing the dangers of processed foods and the significance of sleep.Chapters00:00 Introduction to Insulin Resistance07:50 Understanding Insulin Resistance13:56 The Complexity of Insulin Resistance16:26 Body Fat and Insulin Resistance30:27 Factors Contributing to Insulin Resistance34:38 The Role of Carbohydrates and Diet44:44 Understanding Mitochondrial Dysfunction and Insulin Resistance50:28 The Power of Exercise for Metabolic Health52:34 The Impact of Food Combinations on Health59:13 The Role of Protein and Aging in Metabolic Health01:11:04 Insulin Resistance: A Root Cause of Health IssuesThe Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic. 

Dr Michael Lange and Dr Susan Summerton host the longest running medical talk show called "Ask the Dr" today form Salem Media in Tampa Bay Florida. "Ask the Dr" is a doctor hosted talk show that has been running nonstop since April of 1993. Both doctors discuss glaucoma "the sneak thief of your site" with a caller and make specific recommendations. They discuss advanced technology used to diagnose and follow glaucoma used at the Lange Eye Institute in The Villages Fl. Dr Lange also discusses some natural ways to support healthy intra ocular pressure and aid in neuro protection of the optic nerve. Motocross is a physically demanding sport, and Dr Lange discusses the importance of carbohydrates after riding or exercise. Both doctors talk to a motocross racer about ways to enhance recovery after racing motocross or after any form of exercise. Thye also discuss the importance of creatine and how is it beneficial for cognitive and mental well-being not just for muscles. The doctors do a discussion on the powers of pomegranate and the potential benefits when it comes to post recovery. Lumenis Opti Light is the only FDA approved IPL for dry eye treatment and DR Lange talks about how great he feels this technology is and how his patients are responding very well to their IPL treatments. Dr Summerton dives into the science behind the Lumenis Opti light for dry eye treatment secondarily to meibomian gland dysfunction. Today's show is very upbeat with many live calls dictating the topic of conversation. #askthedoctor #askthedr #askthedoctors #drmichaellange #sneakthief #glaucoma #glaucomaawareness #glaucomatreatment #postworkoutrecovery #postworkoutnutrition #postworkoutdrink #dryeyerelief #dryeyetreatment #lumenisoptilift #lumenisoptilift #optilightSupport the show: https://www.drmichaellange.com/category/ask-the-doctor/See omnystudio.com/listener for privacy information.

You asked, so I'm answering girl—how the hell do we fuel properly for sprinting? There's a lot of noise out there. Some say “sprints are short, so you don't need much.” But if you've ever sprinted properly—I mean real, all-out, full-body-on-fire kind of sprinting—you'll know that's not true. In this EP, I break down the exact science behind the three energy systems your body uses when sprinting (yes, three—not just one), and then I walk you through how I actually fuel for sprint sessions. I'm talking about real strategy—not theory—what I eat, when I eat it, and why. I'll show you how fuelling well can make the difference between power and burnout. Between flying and flailing. If you're training for performance (or aesthetics), this is a game-changer. Key Takeaways: What energy systems power sprinting (ATP-PCr, glycolytic, and aerobic) Why creatine and carbohydrates are essential for short, explosive efforts What to eat before, during, and after a sprint session for peak performance The difference between fuelling for general training vs sprint-specific sessions How under-fuelling kills your power output and stalls your progress A step-by-step breakdown of my own pre-, intra-, and post-sprint fuelling strategy Why most women aren't actually sprinting hard enough to need advanced fuelling—but how to work up to it How to personalise your sprint fuelling plan based on your intensity, duration, and recovery needs Quotes: “Trying to sprint without fuel is like pushing the gas pedal with an empty tank—it splutters and stalls. That's your body under-fueled.” “It's not just about pre-workout meals. How you fuel across the day—and week—builds your power, not just your plate.” “You don't earn power with discipline. You earn it with precision—and food is part of that precision.” “Most women aren't sprinting hard enough to need intra-workout fuel. But if you are? A couple of dates and some EAAs might just change the game.” “Science is great—but experience is better. I've spent the last year testing this on my own body. Here's what works.” Studies, Research & Protocols Mentioned Smith-Ryan, A.E., Fukuda, D.H., Stout, J.R., et al. (2021). "Creatine Supplementation in Women's Health: A Lifespan Perspective." Published in Nutrients, 13(3): 877.

Welcome back to The Keto Vegan Podcast! I'm Rachel—your host, kitchen alchemist, and apparently, serial cheese-maker with the memory of a distracted goldfish. So, confession time: I was halfway through perfecting what I genuinely thought was a brand-new smoked garlic tofu cream cheese when I had a vague flashback. You know the kind—like déjà vu wearing a tofu-stained apron. A quick scroll through my own episodes later and yep… turns out I've already done a tofu cheese. Oops. BUT! Before you roll your eyes and mutter “she's lost the plot,” let me assure you—this version's had a glow-up. It's bolder, smokier, and comes with roasted garlic swagger. So while this may technically be Cheese 2.0, it's also an ode to creative forgetfulness and embracing your inner culinary goldfish. In this episode, I'll walk you through the new take on the tofu cheese recipe—with lashings of liquid smoke and mellow roasted garlic—plus the accidental genius moments, inevitable ramblings, and why I might just need to start labelling my fridge contents and my podcast archives. So, grab a spoon (and maybe a notepad to remind yourself later what you made), and let's dive into this delicious little case of cheesy déjà vu.   Ingredients 1 16-oz block extra firm tofu 1/2 cup refined coconut oil 2 Tbsp lemon juice 2 Tbsp apple cider vinegar 2 Tbsp mellow white miso paste 2 Tbsp extra virgin olive oil 1 clove garlic 2 tsp sea salt 1/2 tsp ground black pepper 1/4 cup plain unsweetened non-dairy milk Instructions BLEND: Add all ingredients to your food processorand process starting on a low speed and slowly increasing to high. Blend on high for about 4-5 minutes, stopping to scrape the sides down as needed. The mixture will get really smooth and shiny towards the end which is exactly what we want! If it's not shiny yet, keep blending. SET: If you just want to use this cheese as a spread, transfer the mixture to a large airtight container. If you want a cheese that holds its shape on a platter or can be moulded into a log, transfer the mixture to a silicone mold or plastic-lined airtight container. Cover and place it in the fridge for at least3-5 hours to fully set.  If you're shaping the vegan goat cheese, I would let it set in the fridge for at least 6-8 hours. SHAPING(optional): To make this vegan goat cheese substitute look as legit as possible, you can also mold it into those classic goat cheese logs once it's set. Just pop the cheese out of the silicone mold or lift it out of the plastic-lined container. Then, use your hands to form the mixture into 2-4 tubes. Wrap these tubes in plastic and place them back in the fridge for at least another 60-90 minutes before serving.  SERVE: When you're ready and the tofu cheesehas firmed up, remove it from the fridge and unwrap it or pull it out of the silicone mold as needed. Serve as a spread with a cheese knife onto crostini, crackers, bread, cucumbers, or all your favourite veggies. Use it to veganize all your favourite recipes that call for soft goat cheese! STORE: Store leftovers in an airtight container in the fridge for 5-7 days. You can also freeze leftover cheese in an airtight container for up to 8 weeks. Defrost in the fridge until thawed through. This takes about 3-4 hours depending on the size of the serving you're defrosting. Nutrition Serving: 1/3 of 1 tube Calories: 125kcal Carbohydrates: 2g Protein: 2g Fat: 12g Saturated Fat: 8g Polyunsaturated Fat: 3g Sodium: 504mg Sugar: 1g From Valuable Resources For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how   Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: contact@rachelgtherapy.co.uk https://theketovegan.podbean.com/   #KetoVeganCheese #DairyFreeKeto #VeganCheeseLovers #PlantBasedKetoSnacks #LowCarbCheese #KetoCheeseIdeas #VeganKetoDietTips #NonDairyCheese #KetoFriendlyCheese #CheesyAndVegan #KetoCheeseBoard #VeganKetoMeals #KetoCheeseAlternatives

Are you fueling your endurance training the right way—or are outdated carb myths holding you back? In this episode, we're joined by sports dietitian Bob Seebohar to explore the evolving science behind carbohydrate consumption in endurance sports. We discuss how nutrition periodization, metabolic flexibility, and gut training can transform both performance and recovery. Bob challenges the one-size-fits-all approach to sports nutrition, emphasizing the need for personalized plans that align with each athlete's physiology and goals. From managing GI distress to optimizing glycogen storage and understanding blood sugar dynamics, this conversation dives deep into how and when to use carbs for peak athletic output.  Here is the LINK to the new research we mentioned. Check out these links too: All Around Snack Co. 3rd Edition of Bob's book on Amazon Metabolic Efficiency Training: Teaching the Body to Burn More Fat on Bob's site Metabolic Efficiency Training: Teaching the Body to Burn More Fat Bob's Web site: Enrg Performance Inside Sports Nutrition Podcast Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Peluva, 15% off with code TRAILRUNNER Liquid IV, get 20% off your first order with code TRAILRUNNER Wonderful Pistachios Oikos Triple Zero FREE! Trail Runner Nation's Trail Triage app

Robby Barbaro, MPH, shares insights on foods that can help reverse insulin resistance and type 2 diabetes. Discover dietary strategies to manage and improve your blood sugar levels naturally. #DiabetesReversal #HealthyEating #InsulinResistance

In this episode of the Fit Father Project Podcast, Dr. Anthony Balduzzi and Brian Gryn discuss the current state of health and fitness, emphasizing the importance of tracking health metrics, optimizing sleep quality, and the significance of muscle building for longevity. During their discussion they explore effective resistance training techniques, the role of mobility in workouts, and share practical tips for creating a conducive sleep environment. The conversation highlights the evolution of fitness culture and the necessity of adapting to individual needs for optimal health. Together, they discuss various aspects of nutrition, fitness, and mindset, particularly focusing on muscle building, the role of carbohydrates, and the importance of community and mindset as we age. Also emphasized is the significance of whole foods, the evolving understanding of dietary needs, and the necessity of maintaining a positive mindset towards health and fitness as one ages. Also discussed are specific training techniques beneficial for activities like golf.TakeawaysQuality sleep is crucial for overall health and recovery.Tracking health metrics can help optimize personal wellness.Creating a consistent evening routine enhances sleep quality.Muscle building is essential for longevity and metabolic health.Resistance training should be a regular part of fitness routines.Compound exercises provide maximum benefits in workouts.Mobility work is important for injury prevention and performance.Listening to your body is key to effective training.Nutrition timing can impact sleep and recovery. Prioritize whole foods and protein for muscle building.Carbohydrates can play a beneficial role in a healthy diet.Mindset is crucial for maintaining health as we age.Community support can enhance motivation and accountability.Individual dietary needs vary; listen to your body.Strength training improves nutrient partitioning and insulin sensitivity.Incorporate mobility and core stability exercises for better performance.Speed work can enhance athletic performance, including golf.Finding enjoyable exercises is key to long-term adherence.Aging doesn't mean declining; it can be a time for growth. Where to learn more:Website: https://briangryn.com/Podcasts: https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210Facebook: https://www.facebook.com/getleanandeatcleanInstagram: https://www.instagram.com/brian_menshealth/YouTube: https://www.youtube.com/@briangryn3680X: https://x.com/grynnerwinnerBiographical Information on Brian GrynBrian Gryn is a FDN-P wellness coach, Get Lean Eat Clean podcast host, author of The Stepladder System, and human movement specialist.Upon graduating from Indiana University in 2002, I was in corporate finance for about 5 years. I realized that my true passion was in coaching health and wellness.I then decided to follow my passion and have been working in the health industry for almost twenty years now coaching middle-aged men on how to build...

Send us a textCarbohydrates are the body's preferred energy source and an essential macronutrient that provides numerous benefits when consumed in the right forms and quantities. In this myth-busting episode, registered dietitian Leonila Campos explains why carbs aren't the enemy and provides practical guidance for incorporating them into a balanced diet.• Carbs are one of three main macronutrients that provide essential fuel, especially for the brain which uses 20% of daily calories• The three types of carbs include simple carbs (fruit, milk, added sugars), complex carbs (whole grains, beans, starchy vegetables), and fiber• Carbs alone don't cause weight gain - excess calories from any source can lead to weight gain• Low-carb diets aren't suitable for everyone and can cause low energy, brain fog and muscle loss• There's a significant difference between naturally occurring sugars in whole foods versus added sugars in processed foods• Evening carbohydrate consumption doesn't automatically lead to weight gain and can improve sleep quality• Athletes should not restrict carbohydrates as they're essential for performance, recovery and injury prevention• Focus on fiber-rich sources like whole grains, fruits and vegetables for optimal health benefits• Always pair carbohydrates with protein and healthy fats for balanced meals that provide sustained energy• Be mindful of liquid carbs like sugary drinks which can contain 40-80 grams of sugar per servingDownload my free carbohydrate handout with practical tips on adding more balance to your meals in the show notes. Let me know your biggest takeaway by messaging me on Instagram @nutrition_with_leonila or text me at 559-512-0404.Carbohydrate Guide Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.comMy YouTube Channel https://www.youtube.com/channel/UC0SqBP44jMNYSzlcJjOKJdg

The Runner's Fuel: Why Carbs are King.Carbohydrates are quickly converted to glucose, the body's primary energy sourceGlucose is stored in muscles and liver as glycogen, which fuels intense exerciseRunning depletes glycogen stores, making carb intake crucial for performanceThe Mental Game: How Carbs Affect Your Running Psychology.Carbs influence serotonin production, affecting mood and motivationProper fueling can prevent the dreaded "bonk" or "hitting the wall"Mental clarity and focus improve with adequate carb intake

In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning. I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Fat Loss 00:01:00 Calories In, Calories Out; Nervous System 00:02:57 Fat Burning, Nervous System & Adrenaline 00:06:31 Sponsor: David 00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting 00:11:25 Shivering & Fat Loss, White & Brown Fat 00:14:42 Tool: Deliberate Cold Exposure Protocol 00:16:43 Sponsor: AG1 00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted? 00:24:30 Tool: Exercise for Fat Loss; Adrenaline 00:27:18 Sponsor: LMNT 00:28:34 Caffeine, Dose, Exercise & Fat Loss 00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide 00:33:16 Berberine, Metformin, Insulin 00:34:12 Diet, Adherence, Carbohydrates & Insulin 00:35:52 Recap & Key Takeaways Disclaimer & Disclosures

Brenna Dardar, a registered dietitian, discusses the importance of nutrition for hockey players, focusing on weight management, body composition, and the role of carbohydrates and protein in performance. She emphasizes the need for hockey players to understand their individual nutritional needs, the significance of gut health, and the impact of nutrition on overall performance metrics. The conversation also covers game-day nutrition strategies and post-game recovery, highlighting the importance of timing and food choices for optimal athletic performance. Get in touch with Brenna and Nutrition With Wendi: https://www.nutritionwithwendi.com/ Off-Season Domination '25 is Almost Here! Get ready to unlock explosive speed, agility, and hockey-specific strength. The new program drops April 6th—don't miss out! Find it here: https://hockeytraining.com/programs/

TIME STAMPS:00:39 TINA LARSON is a NATIONAL QUALIFYING NPC FIGURE COMPETITOR trained by the one and only RICHARD ANTHONY SMITH IG @ ktigertina [ WEBSITE ] 01:44 Tina's journey from bodybuilding on a HIGH CARBOHYDRATE diet to a CARNIVORE DIET and how she feels now verses how she felt before.05:35 Too muscular for bikini ?! What attracted Tina to the FIGURE CATEGORY; advice on identifying the proper category as a female bodybuilding competitor.11:55 Favorite ways to train LEGS on contest prep.18:00 Dietary considerations for when you are SICK and cutting for a competition or a photo shoot.27:02 Carbohydrate refeeds.32:42 Building muscle on contest prep.34:00 LISTENER INSPIRING SUCCESS STORY ( @ classiclhercules / @ ds_rideserviceaz ) & BAD-COACH CALLOUT of the week! 40:04 DEEP DIVE into Richard's famous TRIPLE REFEED peak week protocol for men an how it differs for women including WATER MANIPULATION, CARBOHYDRATES and BHB EXOGENOUS KETONES.45:07 Why NATURAL carnivorous bodybuilders experience DNA & hormonal changes similar to enhanced athletes that use STEROIDS.49:03 Best natural sources of CAFFEINE.51:04 Tina's experience competing in OCB and how it's different than NPC.55:49 Chris (from Quebec, Canada) - “is it a bad idea to take BHB right before bed?”01:00:04 Exciting update on the Keto Pro RASPBERRY BOMB exogenous ketone supplement!01:04:23 April 5, 2025 - All the information for TINA'S NEXT SHOW

In this episode of Making A Runner, host Nic welcomes back Annie Bothma, a frequent guest with profound expertise in nutrition, especially in the context of running. Annie dives into the intricacies of carbohydrate consumption and its pivotal role in endurance sports. Having previously covered pre race Carbo-Loading strategies as a topic as well as general nutritional advice for runners today we focused our conversation around runners preparing for longer distances such as marathons and ultra-marathons. Understanding how carbohydrates function as the primary fuel source becomes critical the longer we go, and Annie offers insights to dispel common misconceptions around this topic. Drawing from her extensive background in sports nutrition and personal experience as an elite athlete, Annie shares the current and latest fueling guidelines along with practical advice on how to optimize fueling strategies before, during, and after training sessions. Whether you're a novice just beginning your running journey or an experienced runner aiming for a personal best, this episode provides invaluable guidance on how nutrition can enhance your performance and overall health. We hope you enjoy the episode and take up some of this advice. We guarantee it will make a difference to your running performance and longevity in the sport. If you would like to find out more about Annie and get in touch with her you can follow her on @annies_athletes on Social media and check out her website https://www.anniesathletes.org/

Episode Summary: When it comes to fat loss, there is no one-size-fits-all approach to carbohydrates. In this episode, we dive into how to personalize your carbohydrate intake based on key factors such as your baseline diet, body composition, activity level, and even your unique blood sugar response. By understanding how your body processes carbs, you can fine-tune your intake for sustainable fat loss and optimal energy levels. Before we get started, grab your copy of my new Fat Loss E-Book! Here's the link. And, head over to my new YouTube channel to subscribe and turn on notifications before the new Carb Series kicks off next week.  What You'll Learn in This Episode: ✔ How to assess your baseline carbohydrate intake before making adjustments ✔ Why muscle mass and body fat percentage impact carb tolerance ✔ The role of activity level in determining your optimal carb intake ✔ How health goals (fat loss, performance, hormone balance) influence carb strategy ✔ Why food sensitivities and individual blood sugar responses matter ✔ Practical strategies for tracking and adjusting your carb intake Key Factors to Consider When Personalizing Carb Intake 1. Your Baseline – Where Are You Starting? Before making changes, assess your current carbohydrate intake. Track what you eat for a few days and consider factors like: Blood sugar response (using a glucometer or continuous glucose monitor) Insulin sensitivity (fasting glucose, HbA1c levels) Energy levels and hunger cues

You know that feeling when you scroll through fitness advice online and suddenly feel like you're doing everything wrong? One person says you have to chug a protein shake right after your workout, another says you must eat carbs before training or your workout is useless, and then there's that whole debate about whether you should eat less the day after going over your macros. It's a LOT. But today, we're breaking it all down and keeping it real. Because the truth is—meal timing isn't as rigid as social media makes it seem. In this episode, we're diving into three BIG questions I know so many of you have: What I discuss: You do not need to slam protein after your workout. It's about how much protein you eat daily, not about how much you eat after working out. You do not need to fuel before workouts if you're not hungry. Listen to your body and give it what it needs.  If you go over your macros, don't make it up for it the next day, just try to hit your macros tomorrow.  If you don't know what your macros should be, I got you, sister. Head over to macrocountingmadesimple.com for the ULTIMATE macro counting guide.  If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page

If you eat carbs before bedtime, you'll become fat. At least, that's what people have been claiming for decades—but is it true or just another fitness myth? Today, we have a new study looking into whether carbohydrates eaten in the evening are more prone to becoming body fat, and whether it matters if the carbs are of the fast (tasty) or slow (boring) kind. We round off the episode with a listener question about 1RM-based training programs in the StrengthLog Workout Tracker App. Timestamps: 03:15 - Main subject: Will late-night carbs make you fat? 22:00 - Listener question: I'm about to finish my first cycle of a 1RM-based training program that's given me great results. Should I run another cycle, and if so, how should I adjust my 1RMs? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

Would you believe me if I told you that we could end chronic disease in 10 weeks? Watch this fascinating interview with best-selling author Nina Teicholz, Ph.D., who has been researching the dietary guidelines for over 2 decades. SUBSCRIBE TO NINA'S SUBSTACK HERE: https://unsettledscience.substack.com...Please join me in welcoming Nina Teicholz! Nina explains that a low-carb ketogenic diet is the best way to support disease reversal. There are over 100 clinical trials supporting that type 2 diabetes can be reversed in as little as 10 weeks. Hypertension, cardiovascular risk factors, non-alcoholic fatty liver disease, and other chronic diseases can potentially also be reversed with dietary changes.The reversal rate of type 2 diabetes with the standard of care from doctors is 0.1%. In clinical trials with patients following a keto diet, the reversal rate is more than 50%! Insulin manufacturers and other drug companies primarily fund the American Heart Association and American Diabetes Association, so they are subject to direct conflicts of interest. Doctors have been taught to recommend low-fat diets, and there are countless baseless claims that keto is dangerous. Dietary guidelines significantly influence most Americans. By law, all federal food programs are required to follow these guidelines. Health professionals also use them as the gold standard in nutrition. However, many conflicts of interest are involved in these guidelines, including ties to both Big Food and Big Pharma. Giving accurate dietary guidelines to the American public is the best way to combat chronic disease.To get into a healthy state of ketosis, you should eat eggs, dairy, meat, shellfish, vegetables, and low-sugar fruits. Carbohydrates trigger hunger. Without glucose, your body can access your fat stores for energy between meals.

In this episode of the Homegrown Podcast, hosts Liz and Joey engage with Ben Tzeel, a registered dietitian and diabetes specialist, to explore the complexities of living with diabetes. Ben shares his personal journey with type 1 diabetes, discussing the differences between type 1 and type 2 diabetes, the critical role of insulin in blood sugar management, and the impact of diet and exercise on diabetes control. Thank you to our sponsors, Ancestral Supplements. Use code: homegrown for 15% off your order. 00:00 Introduction to Diabetes and Personal Journey04:36 Understanding Type 1 vs Type 2 Diabetes07:37 The Role of Insulin in Blood Sugar Management10:41 The Challenges of Living with Diabetes13:34 The Impact of Diet on Blood Sugar Levels16:36 The Evolution of Diabetes Management Tools19:35 The Science of Carbohydrates and Blood Sugar22:36 Training Your Diabetes Like a Muscle25:43 Reversing Type 2 Diabetes Through Lifestyle Changes28:20 Navigating Food Choices and Blood Sugar Anxiety29:38 The Importance of Muscle Building for Diabetes Management31:34 Optimizing Nutrition Around Workouts33:41 Understanding Insulin Sensitivity and Exercise37:06 Managing Blood Sugar During Different Types of Workouts42:55 Coaching Parents of Children with Type 1 Diabetes45:55 The 90/10 Rule: Balancing Enjoyment and Health48:33 Daily Rhythms: Personal Insights on Nutrition and Exercise52:24 The Impact of Hormones on Blood Sugar Management54:11 Reversing Type 2 Diabetes: Hope and Strategies58:00 Starting Small: Nutrition and Fitness Foundations01:01:49 The Role of Medication in Managing Diabetes01:02:41 Exploring GLP-1: A New Approach to Weight Loss01:08:49 The Balance of Medication and Lifestyle Changes01:14:00 Understanding Hunger Hormones and Their Impact01:20:08 The Importance of Muscle Mass in Weight Management01:21:41 Conclusion: Managing Blood Sugar and Health

Is childhood obesity on the rise in Australia? On this week’s episode of The Nutrition Couch, Leanne Ward and Susie Burrell dive into the latest alarming statistics on childhood obesity and the steps we can all take to ensure our kids stay healthy for years to come. Key topics covered this week: The state of childhood obesity in Australia: Why 2.2 million children are at risk and how it’s more than just a diet problem. What parents can do: From waist measurements to healthy snack swaps, simple strategies to keep kids healthy. Carbohydrate loading: Are you eating too many carbs? Why your breakfast may be super-loading your carb intake without you even realising. Housework and exercise: Can cleaning your house be as good as a workout? Find out if scrubbing floors can count as physical activity! Listener question: What’s the truth behind burning calories while doing housework? Is it a real workout or just wishful thinking? Plus, we share our expert thoughts on why balancing carbohydrate intake is essential, how to get kids active without breaking the bank, and why some so-called healthy meals might be doing you more harm than good. Listen now for our insights on these crucial topics, and hear what parents can do today to turn the obesity crisis around!See omnystudio.com/listener for privacy information.

Story at-a-glance A body without cellular energy is like a car without fuel. Providing your body with the right nutrition is essential to maintaining and replenishing these vital energy reserves Nutrition is foundational; whole-food carbohydrates, clean proteins and healthy fats support mitochondrial function and provide essential nutrients for cellular energy production Carbohydrates fuel mitochondrial energy production. Whole-food sources like ripe fruits and white rice provide glucose that supports your cellular metabolism without overwhelming metabolic pathways Micronutrients like magnesium, B vitamins and polyphenols enhance mitochondrial function and protect against destructive reactive oxygen species Avoid dietary components that sabotage your mitochondrial function, such as vegetable oils, refined sugars and ultraprocessed foods

In this episode we're diving into all things protein recommendations for women, especially women over 40. The spoiler alert is this: RDAs are not in your best health's interest. In case you've slept through this, check out the latest episode of Dr Gabrielle Lyons with Donald Layman. It's a long hike or two walks to be sure. But in it you'll hear how nutritional guidelines came about. It will make you laugh. We have put so much stock in something that was basically, like, this sounds good or a compromise. And… the recommendations as we well know originally came from the dairy, beef and wheat councils who have government connections. Much of what you've been led to believe about animal protein and saturated fat is false. Much of what you believe about eating cholesterol causing cholesterol is false. But what you haven't heard about protein is also keeping you from optimal health. The only way to know for sure how you're affected is to: measure your body composition and skeletal muscle mass. Measure fat in a percentage and measure muscle in absolute lbs or kg. Log your energy, sleep, and hormone levels. Get the protein support you need with Flipping Fifty's protein powders. Plus, use promo code ‘byebye' to save 15% on items still in stock. Disclaimer: Nothing presented here should preclude information from your own personal health practitioner, registered dietitian, or your health conditions. That said, the hope is that it gives you reason to question and challenge the information presented to you or previous beliefs about nutrition, energy, food impact on health and performance. Key Guidelines on Protein Recommendations for Women: Based on the International Society of Sports Nutrition (ISSN) for healthy, exercising individuals. Muscle Protein Synthesis (MPS): Both resistance exercise and protein intake boost MPS. Consuming protein before or after resistance exercise enhances this effect. Daily Protein Intake: For muscle building and maintenance: 1.4–2.0 grams of protein, per kg body weight, per day (g/kg/d) Example: 130 lb (59 kg) female would need 118 g of protein per day at 2.0 g/kg. For improved body composition (in resistance-trained individuals): 3.0 g/kg/day may help reduce fat mass. Example: 130 lb (59 kg) female would need 177 g of protein per day at 3.0 g/kg. Per-Serving Protein Intake:Recommendations vary by age and exercise routine. Generally, 0.25 g of high-quality protein per kg of body weight, or 20–40 g per serving, is ideal. Leucine Content: Effective protein doses should contain 700–3000 mg of leucine and a full range of essential amino acids (EAAs). Leucine content in proteins: Pea protein: 1.7 g Hydrolyzed beef (Paleo): 2–3 g High proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Protein Distribution and Timing: Ideally, protein intake is evenly distributed every 3–4 hours throughout the day. However, the anabolic effect of exercise is long-lasting, at least 24 h. Continuing protein intake throughout this period is beneficial to reduce muscle breakdown Animal vs. Plant Proteins: Animal proteins provide all EAAs at high levels. Most plant proteins need to be combined to meet EAA requirements, except for hemp hearts, quinoa, and (if tolerated) soy products. Carbohydrate and Protein Recommendations for Women Endurance Athletes: Ensure adequate carbohydrate intake to enhance performance. Adding protein can reduce muscle damage and aid recovery. Pre & Post Menopausal Women: Protein Timing: Recent studies on men suggest timing is less important, but menopausal women benefit from more immediate post-exercise protein (40–60 g) to combat anabolic resistance. Carbohydrate Needs: Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (RED-S) risks increase when energy intake is too low: Women: ~30–35 calories per kg of fat-free mass (FFM). Men: ~15 calories per kg FFM. Example: With 100 lbs FFM, a woman needs ~340 g of carbs/day. Risks of Low Carbohydrate Intake: Many women consume only 50, 100, or 150 g of carbs, which may lead to not just reduced performance but also endocrine dysfunction and low bone mass. Your Go-To Action Plan on Protein Recommendations for Women in Midlife Assess Current Intake: Track total calories and protein. Pre- and Post-Workout Nutrition: Focus on nutrient intake before and after high-intensity strength and interval training. Evaluate Progress: Monitor weight, body composition (body fat and skeletal muscle). Identify Caloric Needs: Check if you are undereating to maintain weight—especially if it has been ongoing. Prioritize Lean Muscle Gain: Eating more and building muscle may be necessary before metabolism supports fat loss. Protein Strategy for Postmenopausal Women: Aim for 1 g protein per lb of body weight. Distribute evenly at meals, targeting 30 g minimum, with 40+ g at meals and post-exercise. Track Results: Regularly evaluate the impact on body composition and overall health. Resources: Flipping50 Membership: https://www.flippingfifty.com/cafe Protein Products: https://www.flippingfifty.com/protein Other Episodes You Might Like: Why HIIT May Be Failing You (and SIT) https://www.flippingfifty.com/hiit-may-be-failing-you How to Exercise with High or Low Cortisol in Menopause: https://www.flippingfifty.com/getting-wrong-after-40 12 Strength Training Mistakes in Menopause Robbing Your Results: https://www.flippingfifty.com/12-strength-training-mistakes-in-menopause References: Heikura IA, Stellingwerff T, Areta JL. Low energy availability in female athletes: From the lab to the field. Eur J Sport Sci. 2022 May;22(5):709-719. doi: 10.1080/17461391.2021.1915391. Epub 2021 May 3. PMID: 33832385. https://doi.org/10.1080/17461391.2021.1915391 Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. PMID: 28642676; PMCID: PMC5477153. https://doi.org/10.1186/s12970-017-0177-8 Mero AA, Huovinen H, Matintupa O, Hulmi JJ, Puurtinen R, Hohtari H, Karila TA. Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr. 2010 Jan 25;7(1):4. doi: 10.1186/1550-2783-7-4. PMID: 20205751; PMCID: PMC2822830.https://doi.org/10.1186/1550-2783-7-4 Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014 Sep 29;13:97. doi: 10.1186/1475-2891-13-97. PMID: 25266206; PMCID: PMC4190484. https://doi.org/10.1186/1475-2891-13-97

Carbohydrates are the main energy source used by muscles (and the brain!) for work. Horses need more time to replenish energy stores compared to a human. Can feeding a diet that is low in carbohydrates affect performance? Listen in this week to find out! Scientific references used in preparation for this podcast are listed below. Lacombe, V., Hinchcliff, K.W., et al. 2003. Effects of feeding meals with various soluble-carbohydrate content on muscle glycogen synthesis after exercise in horses. American Journal of Veterinary Research. 65(7).https://doi.org/10.2460/ajvr.2004.65.916 Mesquita, V.S., Pagan, J.D., Valberg, S.J., Waldridge, B.M. and Whitehouse, C. 2014. Effect of non-structural carbohydrate, fat and fiber intake on glycogen repletion following intense exercise. Equine Veterinary Journal. 64(S46): 33. https://doi.org/10.1111/evj.12267_99

I first met Dr. Eric Westman at a low-carbohydrate meeting a number of years ago where he discussed an extremely important and insightful human clinical trial he had conducted in which he counseled participants with type 2 diabetes to follow a very low-carbohydrate, essentially ketogenic, diet. He was almost prohibited from conducted the study because some colleagues felt it was too dangerous. Nonetheless, the study was completed and demonstrated that type 2 diabetic participants no longer needed insulin and most diabetes drugs while achieving improved blood glucose measures by engaging in a lifestyle that was the direct opposite of conventional dietary advice. As groundbreaking as this study was for its time, it is simply not talked about enough, as it is one of the most important pieces of evidence that validates the idea that limiting carbohydrates and sugars, not fats or saturated fats, is key to, in this case, improving diabetes control, even helping make many people non-diabetic. I therefore thought it would be a good idea to ask Dr. Westman to describe his rationale for the study, discuss the results, and share the lessons he has learned since then. For BiotiQuest probiotics including Sugar Shift, go here.A 15% discount is available for Defiant Health podcast listeners by entering discount code UNDOC15 (case-sensitive) at checkout.*_________________________________________________________________________________Get your 15% Paleovalley discount on fermented grass-fed beef sticks, Bone Broth Collagen, low-carb snack bars and other high-quality organic foods here.* For 12% off every order of grass-fed and pasture-raised meats from Wild Pastures, go here._____________________________________________________________________________MyReuteri and Gut to Glow can be found here: oxiceutics.comSupport the showBooks: Super Gut: The 4-Week Plan to Reprogram Your Microbiome, Restore Health, and Lose Weight Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health; revised & expanded ed

Join the Wits & Weights Facebook group where this question originated and connect with like-minded people who are focused on evidence-based nutrition and training. Click here to join--If you've been told that "a calorie is just a calorie" or that certain macros are "good" or "bad," you're missing the fascinating biological reality of how your body processes different foods.Learn the surprising truth about what happens to each macronutrient inside your body, including why carbs don't easily convert to body fat, how fats support crucial hormones, and what makes protein so special for body composition.Main Takeaways:Your body processes each macro through completely different pathways with unique effects on energy, hormones, and body compositionFears about carbs are completely misplaced once you understand what actually happens after digestionFat metabolism reveals why certain dietary recommendations of the past were fundamentally flawedUnderstanding protein's unique properties explains why it's so powerful for physique transformation beyond just building muscleThe concept of metabolic flexibility changes everything about how you should approach your nutrition strategyTimestamps:0:01 - Why simplified views of macros miss the biological reality 3:28 - Carbohydrates: from mouth to bloodstream and beyond 9:31 - Fats: the misunderstood macro and its critical functions 15:24 - Protein: the structural macro that burns calories during digestion 21:29 - Practical implications for meal composition and timing 27:40 - The surprising truth about metabolic flexibility 30:32 - Key takeaways and why balanced nutrition works bestSupport the show

Reviewing the Jordan Peterson’s podcast episode “Stop Eating for Hybernation.” with Dr. Benjamin Bikman

In Episode 94 of Trail Society, hosts Corrine Malcolm and Hillary Allen recap their experience at the Tarawera Ultramarathon in New Zealand. They discuss the challenges of balancing different training demands, listening to their bodies, and not letting one race result define them. The conversation includes reflections on training blocks, race outcomes, and personal experiences, highlighting the importance of goal alignment and processing setbacks. They also dive into the importance of teamwork in addressing mistakes, as well as the highs and lows of race day, from the weather to the wildlife. They share insights into their respective journeys, with Hillary reflecting on the lessons learned and Corrine discussing her 50k race experience. The episode also touches on various topics in the ultra-running world, such as gender disparities in professional sports earnings and a study on the psychology of ultrarunners by Marisa Romeo. The hosts discuss the results of recent races like the Black Canyon and Tarawera, including the golden ticket runs, and offer their thoughts on what's next for them. Listener questions on nutrition, body changes, and the importance of iron levels in endurance athletes add a personal touch to the episode. Throughout, Corrine, Hillary, and the team encourage listeners to invest in themselves and embrace the unpredictable nature of training and racing. SURVEY/STUDY ALERT: A study by listener Marisa Romeo, M.S. who is a Doctoral Candidate in Sport & Performance Psychology @ the University of Western States.  She is aiming to contribute to the broader conversation on mental performance in our sport. She is looking into the psychology and the flow state in ultrarunners.   The study is open to any ultrarunner 18 or older with a race scheduled between now and June 1, 2025. It involves completing two brief surveys—one before and one after their race—each taking about 10 minutes. After the race, participants will receive an email with a link to complete the follow-up survey. LINK TO SURVEY HERE: https://westernstates.qualtrics.com/jfe/form/SV_9WTXpYONpjOQwJM.    NEW SPONSOR ALERT: We are so excited to be partnering with Rabbit as our primary apparel sponsor this year! Send us some DMS about your favorite apparel and what you would like to see built for the trail running space!   Keep sliding into our DMs with your messages, they mean so much to us!  FOLLOW US on Instagram: @trail.society And go follow our NEW youtube channel @trailsociety_podcast   This episode is brought to you by Freetrail @runfreetrail

Do psychiatric medications alter brain energy and metabolic health?Dr. Stephen Cunnane, a professor and researcher at the University of Sherbrooke, has been at the forefront of studying glucose and ketone metabolism in the aging brain, pioneering advanced imaging techniques to measure how the brain utilizes these critical energy sources with neurodegenerative conditions like Alzheimer's and Parkinson's.While glucose PET imaging has long been used to study brain energy metabolism, Dr. Cunnane's team was the first to develop ketone PET imaging, allowing researchers to look at the relationship between glucose and ketone metabolism in the brain and understand how ketones support brain function when it struggles to use glucose for energy.Now, Dr. Cunnane has turned his attention to metabolic psychiatry and is working on a new study looking at brain energy metabolism in individuals experiencing first-episode psychosis. This study will allow researchers insights into the metabolic state of the brain at the onset of major mental illness and how psychiatric medications influence brain energy use.In this episode, you will learn:How the brain uses fuel as we age – Why glucose metabolism declines over time and how ketones may compensate in aging and neurodegenerative conditions.The first ketone PET imaging studies – How Dr. Cunnane's team developed a method to directly measure ketone uptake in the brain and compare it to glucose metabolismPsychosis and brain energy metabolism – Examining glucose and ketone utilization in first-episode psychosis before and after antipsychotic treatment.Carbohydrate reduction in older adults – Findings from a study showing how moderate carb restriction improved metabolic and mental health in retirement home residents independent of weight loss.Parkinson's disease and ketones – Investigating how exercise, exogenous ketones, and carbohydrate restriction may enhance brain energy supply and improve symptoms.Dr. Cunnane has been a pioneer in the field of ketogenic therapy and brain energy. In addition to all the incredible work he is doing in the aging brain, we are excited to see his new research focusing on such critical components of metabolic psychiatry.Expert Featured:Dr. Stephen Cunnanehttps://recherche-cerveau-sherbrooke.ca/en/laboratory-team/Studies MentionedA reduced carbohydrate diet improves glycemic regulation in hyperglycemic older people in a retirement home: the SAGE studyhttps://doi.org/10.1139/apnm-2024-0277Resources MentionedBrain Research Team Websitehttps://recherche-cerveau-sherbrooke.ca/en/Revolutionizing Assisted Living: Hal Cranmer's Ketogenic & Carnivore Approach to Senior Wellnesshttps://youtu.be/s86CFw0qhVc?feature=sharedFollow our channel for more information and education from Bret Scher, MD, FACC, including interviews with leading experts in Metabolic Psychiatry.Learn more about metabolic psychiatry and find helpful resources athttps://metabolicmind.org/About us:Metabolic Mind is a non-profit initiative of Baszucki Group working to transform the study and treatment of mental disorders by exploring the connection between metabolism and brain health. We leverage the science of metabolic psychiatry and personal stories to offer education, community, and hope to people struggling with mental health challenges and those who care for them.Our channel is for informational purposes only. We are not providing individual or group medical or healthcare advice nor establishing a provider-patient relationship. Many of the interventions we discuss can have dramatic or potentially dangerous effects if done without proper supervision. Consult your healthcare provider before changing your lifestyle or medications.

How important are carbohydrates for your strength training results? And if you're planning for a long, grueling workout—should you even bring carbs with you to the gym, to eat or drink during the workout? That's the main subject for today, aided by a new, randomized, triple-blind, placebo-controlled crossover trial on intra-training carbohydrate ingestion in CrossFit-trained adults. In the second half of the episode, we move on to more personal matters: How did Daniel's bench press competition go? And is Philip still doing his cardio quarters at the gym? *** Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button! You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam. Become a part of our Reddit community here. *** This podcast is brought to you by Styrkelabbet AB, Sweden. To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life. If you want a t-shirt with ”Train hard, eat well, die anyway”, check out our shop here.

Ever wondered if you're sabotaging your endurance performance with your nutrition choices? Uncover the pivotal role that strategic fueling plays in excelling at hardcore endurance events like iron distance triathlons and ultra-distance races. We navigate through the extremes of indulgent "train to eat" habits and overly restrictive diets, ultimately advocating for a balanced approach where your body is treated like the high-performance machine it is. Learn how the wrong fueling choices can chip away at your performance, especially during back-to-back workouts, and why hydration and calorie intake should never be left to chance. We tackle the racing equivalent of a hangry meltdown—being "rangry"—and share tips to sidestep this common pitfall. Crafting a nutrition plan that aligns with your fitness ambitions doesn't have to overhaul your daily life. In this episode, we emphasize the power of well-rounded meals, packed with the right mix of protein, carbohydrates, and fats, to fuel your journey efficiently. Explore how to seamlessly integrate these vital nutrients into your routine, regardless of your dietary preferences or practices. For those focused on body composition, we highlight the significance of training calories as a consistent energy reservoir. By managing your baseline calories and refining your meal timing, you can boost both your performance and recovery. Tune in to discover how to forge a sustainable nutrition strategy that keeps pace with your training, ensuring long-term success and continuous growth.

It seems like a never ending debate; high carb intake when racing or low carb lifestyles and fueling. So which is actually ideal for endurance athletes? Can you choose between either one and still have positive effects on performance? Dr. Andrew Koutnik recently participated in a study comparing high and low carb diets and their effect on triathlon performance. In this episode we break down the study and the results. The data will surprise you. Subscribe to our shorts and clips channel https://www.youtube.com/@UCJHAXZp0vlOAdO8Pj6aurRQ Follow Andrew on Instagram https://www.instagram.com/andrewkoutnikphd/ Studies Referenced Carbohydrate ingestion eliminates hypoglycemia and improves endurance exercise performance in triathletes adapted to very low- and high-carbohydrate isocaloric diets https://journals.physiology.org/doi/full/10.1152/ajpcell.00583.2024 Carbohydrate restriction for diabetes: rediscovering centuries-old wisdom https://pubmed.ncbi.nlm.nih.gov/33393511/ Metabolic characteristics of keto-adapted ultra-endurance runners https://www.sciencedirect.com/science/article/pii/S0026049515003340 Support the show by getting Bloodwork done via Function Health Function Health Bloodwork Listen to the show here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com

Join Dr. David L. Katz and Dr. Joel K. Kahn as they explore the transformative potential of preventive medicine and plant-based wellness. Learn from leading physicians about strategies to improve health and longevity. #PreventiveMedicine #PlantBasedWellness #HealthRevolution

Nonstructural carbohydrates are the energy storage compound of trees. They are built from simpler sugars that are created via photosynthesis, and the synthesis of starch from these sugars and the breakdown of starch back into simple sugars is a dynamic relationship that is involved in, or may even signal, the transition from dormancy into bloom. Guests Maciej Zwieniecki and Katherine Jarvis-Shean also discuss why dormancy breaking agents work, the tastiness of starch vs sugar, and more!Come to an upcoming extension meeting!Sacramento Valley San Joaquin Valley (scroll to the bottom) The views, thoughts, and opinions expressed are the speaker's own and do not represent the views, thoughts, and opinions of the University of California. The material and information presented here is for general information purposes only. The "University of California" name and all forms and abbreviations are the property of its owner and its use does not imply endorsement of or opposition to any specific organization, product, or service.Follow us on Twitter! @SacOrchards and @SJVtandvThank you to the Almond, Pistachio, Prune, and Walnut Boards of California for their kind donations. Thank you to Muriel Gordon for the music.

Carbs have been called the enemy for years—but is that really true? It's time to cut the crap and get to the facts. Some carbs fuel your body, while others sabotage your energy, hormones, and metabolism. Knowing the difference can change everything. Diving into the biggest myths, what science actually says, and how to eat carbs without wrecking your health or weight. Low-carb diets aren't always the answer, especially in midlife. Want to know which carbs to embrace, which to ditch, and how to find the right balance? Hit play and get the facts! Get Weekly Health Tips:  thrivehealthcoachllc.com Let's Connect:@‌ashleythrivehealthcoach or via email: ashley@thrivehealthcoachingllc.com Podcast Produced by Virtually You!

Dr. Gary Fettke is a Tasmanian Orthopedic Surgeon and vocal proponent of nutrition being a major component of prevention and management of modern disease. He continues to defend the right to free speech and the right to question traditional beliefs for the benefit of the community. Show sponsors: BiOptimizers - 10% off Magnesium Breakthrough by using the code "ultimatehealth" at checkout LMNT - Claim your free LMNT Sample Pack with any purchase by using this link Quicksilver Scientific - 15% off your first order by using the code "ultimatehealth15" at checkout Show notes: https://ultimatehealthpodcast.com/638

Anjel B Hartwell welcomes esteemed guest Karen Hurd, a nutritional biochemist with over 30 years of experience. Karen, who holds master's degrees in biochemistry and public health, has dedicated her life to understanding the transformative power of food. Karen shares her deeply personal and inspiring story about how her daughter Ruth's severe health crisis sparked her journey into the world of nutrition and biochemistry. Faced with a dire prognosis from multiple specialists after Ruth was poisoned by an insecticide, Karen took matters into her own hands. She extensively researched liver detoxification, which led her to discover the life-saving potential of food. In this episode, Karen explains the concept of enterohepatic recirculation and the critical role of soluble fiber, particularly from beans, in detoxifying the liver and promoting overall health. Anjel and Karen discuss the profound impact of dietary changes on both minor and major health issues, with real-life success stories, including Karen's own miraculous journey with Ruth. Karen also delves into her innovative Bean Protocol, detailing how the simple addition of beans can significantly improve health by effectively binding toxins and ensuring their elimination. Listeners interested in nutritional healing, especially those dealing with conditions like infertility, gallstones, or chronic illnesses, will find Karen's insights both informative and actionable. Discover how the right foods can be a powerful tool for healing and why Karen Hurd's work is transforming lives. Tune in to this episode for a wealth of wisdom on nutrition, lifestyle changes, and unlocking your best health. What You Will Learn  What are some of the actionable steps that listeners can take to be smarter, spunkier, and more successful in their leadership and impact? What inspired Karen Hurd to pursue nutritional training, biochemistry, and public health? What incident led Karen Hurd to research and discover the connection between food and health? How did Karen Hurd utilize her knowledge of biochemistry and nutrition to heal her daughter, Ruth? What is the significance of soluble fiber in the context of Karen Hurd's bean protocol? How does the enterohepatic recirculation process work, and why is it important for detoxifying the body? Why are beans considered the richest source of soluble fiber according to Karen Hurd? What specific health conditions has Karen Hurd addressed using her bean protocol and nutritional guidance? How does Karen Hurd support individuals who are transitioning to incorporating beans into their diet for better health? Can you share a success story from Karen Hurd demonstrating the effectiveness of her nutritional protocols on other individuals? Connect with Karen Hurd Website Facebook Resources Special link for the Wickedly Smart Women community: The Career & Life Fulfillment Quiz Apply to Qualify for Enrollment in the Wickedly Smart Women's Start Smart 30 Day Intensive™ Connect with Anjel B. Hartwell Wickedly Smart Women Wickedly Smart Women on X Wickedly Smart Women on Instagram Wickedly Smart Women Facebook Community Wickedly Smart Women Store on TeePublic Wickedly Smart Women: Trusting Intuition, Taking Action, Transforming Worlds by Anjel B. Hartwell Listener Line (540) 402-0043 Ext. 4343  Email listeners@wickedlysmartwomen.com

Why are we feeding our kids ultra-processed foods? In 1948, the childhood obesity rate was less than 1%, and food allergies, asthma, and autism were virtually non-existent. Discover the detrimental health consequences of the ultra-processed food diet in this podcast. When my father was a child in 1948, he recalls a different way of life. Sugary cereals like Fruit Loops, Captain Crunch, and Fruity Pebbles did not line the aisles of the grocery store. Children did not have mid-morning snacks at school and were told not to spoil their appetites by eating before dinner. Saturated fats were not demonized as they are today. Lard and tallow were found in every kitchen, and red meat was a dietary staple. Most people had gardens and relied on the skill of canning to get them through the winter. Obesity and chronic disease in childhood were uncommon, while childhood obesity, food allergies, asthma, and autism plague the children of today! The largest category of ultra-processed foods are snack foods. The problem with snacking is that you spike insulin every time you eat. Carbohydrates create the most significant spike in insulin. Not only are we snacking, but we're snacking on the worst foods! The pancreas is constantly working to pump out insulin to remove sugar from the blood. This eventually leads to insulin resistance, which is behind almost every chronic illness, including a fatty liver, high blood pressure, diabetes, obesity, inflammatory diseases, mood disorders, dementia, and more. In 1948, we did not have not have ultra-processed food calories. Today, 65% of the teenage diet comes from ultra-processed food calories. This number is around 50% for adults and 45% for toddlers. Seed oils, such as soy, corn, cottonseed, and canola, are the worst ultra-processed food ingredients. Around 25% to 30% of all our calories come from seed oils. Grain-based starches generate 220 billion dollars per year! Highly processed industrial starches such as modified food starch, modified cornstarch, and maltodextrin spike blood sugar—often higher than consuming sugar does!

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 2845: Nancy Clark explores the polarizing views on carbohydrates in sports diets, highlighting how they can be both fuel for performance and a scapegoat for poor eating habits. She explains the science behind keto-diets, their pros and cons for athletes, and offers practical advice on finding balance with carbs to maximize health, performance, and enjoyment. Read along with the original article(s) here: https://nancyclarkrd.com/2017/01/12/carbohydrates-yes-no-friend-foe/ Quotes to ponder: "Abundant research supports eating a sports diet based on grains, fruits, and vegetables—the wholesome kinds of sugars and starches that feed the brain and fuel the muscles during hard exercise." "Eliminating carbs eliminates a lot of nutrients that invest in overall good health. It also limits your ability to 'eat from the same pot' as your friends and family." "One sports diet does not fit everyone, and some say they are content in ketosis." Episode references: The Ketogenic Diet: A Detailed Beginner's Guide: https://www.healthline.com/nutrition/ketogenic-diet-101 The Academy of Nutrition and Dietetics: https://www.eatright.org SCAN Dietetic Practice Group Referral Network: https://www.scandpg.org Learn more about your ad choices. Visit megaphone.fm/adchoices

What you eat for breakfast affects your ability to focus, your creative ability to solve problems, and how well you sleep at night. A carb-heavy breakfast promotes insulin resistance, which inhibits your ability to absorb fuel. The first place you'll notice this is in your brain. Ketones are a much better fuel for your brain than sugar. To make ketones, you need to lower your carbs and sugar. You can also produce ketones by fasting. While fasting, your body must convert to making ketones for energy. Carbohydrate breakfast foods leave you hungry within an hour-and-a-half of eating. Sugary cereal is a poor choice for breakfast. Magic Spoon or keto-friendly granola without added sugar is a better option. Oatmeal is generally one of the most ultra-processed foods. If you want to eat oatmeal for breakfast, look for regular oatmeal without sugar. The best option for oatmeal is steel-cut oats, although they take longer to cook. Oatmeal and wheat are heavily sprayed with glyphosate, which has been shown to cause cancer and problems with your gut. Choose organic to avoid this problem. Replacing your breakfast food with protein such as meat, bacon, and eggs can significantly change your energy levels and cognitive function. Eggs and bacon are the perfect healthy morning breakfast. You can also add avocado or cheese. Cheese is very nutritious, a good source of protein, and has good bacteria due to the fermentation process. Yogurt is a great breakfast option. Choose organic Greek or Bulgarian yogurt without added sugar, or make your own yogurt. Instead of giving your kids Wonder bread, try a sprouted bread like Ezekiel bread. Add peanut butter for extra protein. Red meat and pork sausage are also great breakfast foods. It's important to prioritize sleep! Losing just one hour of sleep can significantly affect your blood sugar and cognitive state.

Link to Success Stories: https://drbrg.co/4gx2nVX A caloric deficit is not a sustainable way to lose weight or get a flat stomach! Most people find that their metabolism slows down in their 20s and 30s after a series of calorie-restrictive diets. Lowering calories increases hunger and cravings, which will require immense willpower and can stifle weight loss. The caloric deficit model is not sustainable! Insulin is the hormone that controls whether you burn or store fat. If you reduce insulin, you can tap into your body fat for energy. Carbohydrates have the most significant effect on insulin, while fat is neutral and protein has a moderate impact. All calories are not the same! To lose weight, you must lower insulin, which means you must reduce your carb intake. If you're on a low-carb diet, your body can use both food and body fat for fuel. This eliminates hunger and cravings between meals. Fat provides more than double the energy of glucose. It takes 2 to 3 days to get into ketosis and 2 to 3 weeks for fat adaptation. Fat adaptation means your body is burning the most fat possible. Your body can burn ketones and fat, which are two different fuel sources. To get your body into ketosis, carbohydrates should make up about 5% of your diet, protein 20%, and fat 75%. Visceral fat in the abdomen may prevent a flat belly, but you can eliminate it with this diet. The dead bug exercise stimulates the fascia and muscles that can act as a girdle, giving you a flat belly fast! Do this exercise every day, and within 1 to 2 weeks, you will start to see amazing results!