Podcasts about carbohydrates

OVERVIEWWe all know recovery takes time, but how much time and what is going on internally while "recovery" is happening? How do factors like the duration and intensity of a workout affect the recovery process? What about nutrition and hydration during and after training, and finally, what about those fancy recovery tools and gadgets? Coach Adam Pulford breaks down the science of recovery, what's going on in your body that constitutes "recovery", and how long it's going to take based on your fitness level, the specifics of your workout, and more.TOPICS COVEREDAcute vs. Long-Term RecoveryTimeline for post-workout recovery (Zero to 72 hours)Effects of intensity, duration, and frequency on recovery timelineRole of nutrition in recoveryHydration requirements during recoveryProtein for acute recoveryKeys to long-term recovery (weeks and months)RESOURCESScience of Recovery & Timelines:Nutrition and acute recovery Role of Carbohydrates in Recovery Timelines:Carbohydrates for training and competition - PubMed  Two-a-Day Training:Benefits and Risks of Two-a-Day Training for Cyclists - CTS DOMs:Delayed onset muscle soreness : treatment strategies and performance factors - PubMed ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam 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.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

ReferencesGuerra, DJ. 2025. Unpublished lecturesEuropean Journal of Immunology1996v. 26, Issue 8. Aug pages1675-1978 Series of papers by various authorsBiochem J (2021) 478 (24): 4187–4202.Allman, G. 1972. Aint Wasting Time No More. Eat a Peach lphttps://music.youtube.com/watch?v=4uWQszeuX2A&si=MSNzbSBz9t1MteB7Miller/McCarty. 1976. Serenade. From Fly Like an Eagle LP. https://music.youtube.com/watch?v=PBnks1DTiFg&si=LKkjiX2mkmPvcXfiHendrix. J. 1971. Angelhttps://music.youtube.com/watch?v=GYZ8ofg9qKc&si=yIRyE7ABnVdtGgiDMayall, J.1970. USA Union lphttps://music.youtube.com/watch?v=weU6JgaYdqk&si=W-pFwHi2Y2MSbkJR

ReferencesEuropean Journal of Immunology 2011. NOV. 41(11):3114-24European Journal of Immunology1996 V. 26, Issue 8Nature . 2024 Oct;634(8034):729-736 Proc Natl Acad Sci U S A .1986 Mar;83(6):1852-6.

ReferencesInt J Mol Sci. 2023 May 11;24(10):8632Guerra, DJ.2025. Unpublished LecturesKrieger/Morrison/Manzarek/Densmore. 1969. Soft Parade lp Doorshttps://music.youtube.com/playlist?list=OLAK5uy_kYwAkmGFDkyLaGdj2xGaSVSds-F4dOhy0&si=9aunaGJrOid3rKa7Mozart, WA. 1791. Requiem Mass in D Minor. K626 unfinishedhttps://music.youtube.com/playlist?list=OLAK5uy_nSNY0VtEjG1DYcoE6gg9tibETknwAWeLY&si=cDq544xLRC3DAfZW

ReferencesGuerra, DJ.2025 Unpublished LecturesPLoS Genet. 2011. 7(12): e1002427. JLR . 2020. V. 61, Issue 12, December:1675-1686Bach, JS.1739. Duets 802-805https://music.youtube.com/watch?v=9tQn5bTE5K4&si=gntLhJ2tkafnd3Q_Couperin, F 1722. Sonata in C-Minorhttps://music.youtube.com/watch?v=eSzJTaev-zA&si=lAM5IcmRTvRXgpneHopkins, N. 1969. Edward the Mad Shirt Grinder. QMShttps://music.youtube.com/watch?v=iJBPlmqQ2DY&si=JhuiTun58fP5J61f

ReferencesGuerra, DJ. 2025. Unpublished LecturesFront Endocrinol (Lausanne). 2022;13: 822221Noncoding RNA Res. 2025 Jan 13;11:313–327Squire/Wakeman/Bruford/Anderson.1973 Yessongs LPhttps://youtu.be/PjJkFhAaGDE?si=iKRK2aseuJyG-jnw

In this Spotlight, we pick out some of the sports science topics that our listeners are sharing in our Discourse community. You can become a Real Science of Sport Supporter here, and a small monthly pledge gets you access to the community that discusses today's, and many other, topics!(00:00) We begin with a look at some of the reaction to our most recent podcast on Endurance, and the Central Governor. Listener reaction and accounts of their experiences stimulate conversations about the hostilities and fights in academia, the difference between "belief" and "knowledge", failures of pacing leading to heat stroke, and how to recover from a pacing mistake when it happens in your races and training. We also learn about how physiology, for many years, views performance through a 'failure' lens, rather than regulation, and what this means for how we understand training and performance.(46:09) A new research study has again confirmed that high carbohydrate intake is the way to go, improving our running economy and unlocking potential performance gains similar to those of super shoes. We link pacing and regulation to this paper by pointing out that carbohydrates are not working by delaying fuel depletion, or sparing carbohydrates, but rather changing exercise intensity and our ability to run higher paces for longer.(57:53) Our Supporters Club have also been sharing thoughts about the challenge of endurance sports in the heat, which affects not only body temperature, but also fuel use (more carbs) and compromises carbohydrate delivery to the muscles. A triple challenge, confirmed by a new study that shows that we tolerate and extract fewer carbs in the heat.And Finally (1:03:15), Ross is planning his own heat challenges, having entered a mountain bike race in the peak of South Africa's summer. With temperatures expected to soar above 40C, heat adaptation and fuelling will be tested, and he discusses his general approach and promises to share more in the coming weeks! Hosted on Acast. See acast.com/privacy for more information.

ReferencesGuerra, DJ. 2025. Unpublished LecturesJ Exp Clin Cancer Res. 2022; 41: 100. Beethoven, LV. 1811. 7th Symphony in A Major. OP 92.https://music.youtube.com/watch?v=Rd0HnxWm5CY&si=ejhdE_hNQ-057Viu

ReferencesNOTE: This 28 minute clip is part A of a two part lecture tonight.Part B should be listened to immediately after part ADuring the taping, the internet failed and so I had to preserve what was recorded and then finish after restarting the lecture.

Send us a textIn episode #161 we spoke with researcher Dr. Mark Hearris about:Carbohydrate metabolism and exercise performanceCo-ingesting protein with carbs for recoveryDual-source carbohydrates and liver glycogen repletionPeriodizing nutrition and training goalsDr. Mark Hearris is a Senior Lecturer in Exercise Metabolism and Nutrition at Manchester Met University. His research interests lie in the field of carbohydrate metabolism, where he has investigated the influence of carbohydrate availability in modulating exercise performance and training-induced adaptations. This research has informed modern carbohydrate feeding guidelines during exercise as well as current periodisation strategies for the endurance athlete. Mark's current research focuses on the use of 13C magnetic resonance spectroscopy to non-invasively measure skeletal muscle and liver glycogen metabolism in response to exercise and carbohydrate feeding.Mark is also a Registered Nutritionist with the Association for Nutrition. He has applied his expertise across team and endurance sports, including as a consultant performance nutritionist in pro football 2016-2021.Connect with Dr. Hearris:LinkedIn: https://uk.linkedin.com/in/mark-hearris-07a14043International Sport & Exercise Nutrition Conference: https://isenc.co.uk/Co-ingesting whey protein with dual source carbohydrate enhances amino acid availability without compromising post-exercise liver glycogen resynthesis: https://researchportal.bath.ac.uk/en/publications/co-ingesting-whey-protein-with-dual-source-carbohydrate-enhances-Other Studies Mentioned:Asker Jeukenrup: https://www.researchgate.net/profile/Asker-Jeukendrup120g carbs/hour - 3hrs cycling: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00091.2022Fuel for the Work Required: https://link.springer.com/article/10.1007/s40279-018-0867-7Trent Stellingwerff study: https://pubmed.ncbi.nlm.nih.gov/36894187/MORE NR New customers save 10% off all products on our website with the code NEWPOD10 If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/ Save 50% off your 1st Trifecta Nutrition order with code NR50: https://trifectanutrition.llbyf9.net/qnNk05 Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at nutritionalrev@gmail.com.

ReferencesGuerra, DJ. 2025. Unpublished LecturesAm J Hum Genet. 2016 Jun 2;98(6):1235–1242Dylan, B. 1967 All Along the Watchtower Hendrix Experiencehttps://music.youtube.com/watch?v=TLV4_xaYynY&si=LGtC0fR4Pk1wbFgDJennings/Nelson/Colter. 1976 Wanted: Outlaws.https://music.youtube.com/playlist?list=OLAK5uy_n1Kuc0es0T2OWzFnrBgmlHkGn1PB_nFGI&si=nMY8KDw0CrlxsAjHFarrow, JO. 1970. Fresh Air. QMShttps://music.youtube.com/watch?v=7ejj81Y2ZlM&si=oX-d6tImr_kkfzPN

Dr. Christine Maren, a medical doctor and certified functional medicine practitioner specializing in women's health, shares her expertise on gut health, hormones, and the complex interplay between digestion and the menopausal transition. In this episode, she explains the differences in gut diversity between men and women, explores how shifts in estrogen and progesterone affect the gut, and discusses why sensitivity to alcohol, caffeine, and certain foods often increases during perimenopause. Dr. Maren also delves into the benefits of strength training, detoxification, dietary fibre, and critically examines the use of birth control pills for perimenopausal symptoms, advocating for more holistic approaches.Episode Overview:(0:00) Intro/Teaser(4:00) Gut Health and Perimenopause Transition(14:00) Histamine, Detoxification, and Midlife Changes(19:00) Estrogen Detoxification and Gut Health(32:00) Resilience and Fibre in Midlife(40:00) Carbohydrates, Gut Health, and Thyroid(50:00) Resilience and Hormone Balance in Women(53:00) The Importance of Good Carbohydrates(57:00) Strength Training, Confidence, and Birth Control(1:04:00) Birth Control Risks in Perimenopause(1:15:00) BONUS: After-Party with Dr. StephanieResources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep443We are grateful to our sponsors:BIOPTIMIZERS - Magnesium Breakthrough contains multiple types of magnesium plus cofactors like B6 to enhance absorption. Visit https://bioptimizers.com/better and use code BETTER to save 15%.PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Start your daily ritual today with 20% off for life—plus a free gift to elevate your routine. Head to https://piquelife.com/drestima.ONESKIN - Use the power of peptides for firmer, glowing skin. Save 15% at https://oneskin.co/better with code BETTER.MANUKORA - Head to https://manukora.com/BETTER to get $150 off your first order with their Black Friday Starter Kit, which comes with an MGO 850+ Manuka Honey jar, 35 honey travel sticks, a wooden and a guidebook!AG1 - Subscribe today to get a 1-month supply of AG Omega-3 with your first AG1 order! You'll also get their Welcome Kit with everything you need to get you started. Get it now at https://drinkag1.com/stephanie. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This week, host Richard Graves sits down with Charlie Binns, Lead Nutritionist for the England men's cricket team, fresh from Perth as preparations ramp up for the Ashes. Charlie lifts the lid on what elite fuelling actually looks like across five-day Tests, why recovery is an arms race, and how his team builds simple, repeatable habits the players will actually use, from colour-coded carb periodisation to the humble banana bread on the snack table. He also shares the months of behind-the-scenes logistics you never see: venue-by-venue menus for lunch, tea and post-match; shipping batch-tested supplements across the world; and how day–night “pink ball” Tests flip the entire eating schedule on its head. Expect practical insights, no fluff, and a proper appreciation for just how physically brutal modern cricket really is. What you'll learn from the episode * Cricket's true physical demands: why a Test bowler can cover ~50 km across a match and repeatedly absorb ~8× bodyweight through the front leg, and what that means for fuelling and recovery. * Tour prep, six months out: coordinating stadium caterers, training-day menus, and freighted, batch-tested supplements, plus how strategies are trialled at home before heading overseas. * Match-day fuelling made usable: the role of lunch, tea and all-day snack stations; when to use liquids vs solids; and why simple, high-carb options (wraps, bagels, flapjacks, banana bread) win. * Carbohydrate periodisation in practice: using colour-coded days to align intake with bowling/fielding workloads, then ramping to a high-carb taper before the first ball. * Refuel like a pro: stacking recovery windows, shakes on the final whistle, high-carb changeroom options, team-room snacks, and evening meals, to reduce soreness and restore glycogen for day two (and three). * Day–night Test adjustments: how pink-ball timings shift pre-match, “lunch”, “tea” and sleep hygiene, and the tweaks Charlie makes to keep players alert without compromising recovery. * Communication that sticks: nudging over lecturing, tailoring to individual preferences, and equipping S&C staff to deliver on-ground during play. About Charlie Binns Charlie Binns (BSc, MSc, SENr, UKAD, ISAK) is the Lead Nutritionist for the England & Wales Cricket Board's men's team. He joined the ECB setup after roles across elite rugby and football, including First-Team / Senior Men's Nutritionist at Tottenham Hotspur and consultancy with Birmingham City FC. He also founded CMB Performance & Nutrition, serving athletes and organisations from academy to international level. Charlie's academic route began with a First-Class BSc in Sport & Exercise Nutrition at Leeds Trinity University, followed by an MSc in Applied Sports Nutrition at St Mary's University, Twickenham. He is SENr-registered, UKAD-accredited, and ISAK L1 certified. Before moving into cricket full-time, Charlie built experience in multiple environments to broaden his practice, from Richmond Rugby during his Master's to league and academy football, a deliberate multi-sport grounding he still credits for his applied approach in cricket. Within England Cricket's performance team, Charlie's remit spans: Tour logistics & catering coordination across venues (training, lunch, tea, post-match menus). Carb periodisation frameworks aligned to bowling/fielding loads and match phases. Recovery protocols (e.g., immediate shakes, tart cherry, staged refuelling) to hit repeat high-output days. He's been part of touring groups across the subcontinent, South Africa and Australia, and has supported senior and Lions squads in major series and tournaments. Media reporting has highlighted his role in individualising fuelling targets for players during high-demand campaigns. Outside the ECB, Charlie has hosted CPD for nutritionists across the county game and continues to contribute to practitioner development within cricket.

ReferencesGuerra, DJ. 2025 Unpublished LecturesJ Clin Invest. 2025;135(11):e188363.Paganini, N. 1818. Violin Concerto 1. Op.6https://music.youtube.com/watch?v=vadJp7vokL8&si=7X4yonzG12NIXsUL

ReferencesGuerra, DJ 2025. Unpublished LecturesMol Mem Biol 1994 Oct-Dec;11(4):217-27JBC 2009. Volume 284, Issue 43>: 29241-29245 OctoberProg Retin Eye Res. 2020 Nov;79:100860.Trends Mol Med . 2025 Feb;31(2):152-164McQuinn. 1969. Ballad of Easy Riderhttps://music.youtube.com/watch?v=r8jC1lRZGTU&si=LIPBwQGfZApBzknB

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ReferencesGuerra, DJ. 2025. Unpublished LecturesBiochimica et Biophysica Acta (BBA) - General Subjects. 2014. Volume 1840, Issue 4, April : 1313-1330J Lipid Res. 2022 May 11;63(6):100224.Lennon/McCartney, Harrison and Starkey. 1969 Abbey Road https://music.youtube.com/playlist?list=OLAK5uy_lqcFZTOPHGwcnP0nYMzNuY0IES0fl7Fe4&si=Q8BB6X-fpXvaqnFM

ReferencesGuerra, DJ. 2025 Unpublished LecturesFront Physiol. 2021 Jun 15;12:670977Pisendel, JG. 1730. Concerto for Violin and Orchestra D Majorhttps://music.youtube.com/watch?v=LM8OFQntSoo&si=QUbZn94z7ru_1WszHunter/ Garcia. 1972. China Cat/Know You Rider live Europe 72' Dead.https://music.youtube.com/watch?v=xCgZxrf8nrU&si=_JEOj_tFiYVoPAqf

ReferencesGuerra, GJ. 2025. Unpublished LecturesKirwan/McVie/Welch/Fleetwood. 1971.Future Games lp.https://music.youtube.com/playlist?list=OLAK5uy_myXM7dOObGkQ9rtg96p8QDy_mvV_3Nwt0&si=UPqZP9fbzLckOJVAScarlatti, D. ca. 1725-1740 Violin and Harpsichord Sonatashttps://music.youtube.com/watch?v=NJrO_u5jrS4&si=OZNrJJhfFxcDFaHo

ReferencesGuerra, DJ. 2025 Unpublished LecturesBiber WH. 1690 Requiem Mass in A Major c.7https://music.youtube.com/watch?v=7KA5JtcZFD0&si=tsPseldotkDNQm1M

ReferencesGuerra, DJ. 2025.Unpublished lecturesBruce/ Brown. 1968 Deserted Cities of the Heart. Live Cream Vol IIhttps://music.youtube.com/watch?v=kBHh2d4zhV8&si=ia0Teq9jPJ0TM48DSimon, P. 1964. Sound of Silencehttps://music.youtube.com/playlist?list=OLAK5uy_l1zPBX4IytOZWfqrKWceG__uYvGxPSWJ0&si=Aipye-lqF02OY__1

In this episode of Selfdom, I'm joined by my personal trainer Janis Blums to explore the importance of strength and carbohydrates for women's health. We dive into how muscle supports metabolism, why carbs are essential for hormone balance and energy, and how to train in sync with your cycle to feel stronger, balanced, and more in tune with your body.

ReferencesGuerra, DJ. 2025. Unpublished lecturesAm J Physiol Endocrinol Metab.2016 Jul 1; 311(1): E42–E55Front Physiol. 2025 Feb 21;16:1537231.Hunter /Garcia/ et al. 1970. American Beauty full lp.https://music.youtube.com/playlist?list=OLAK5uy_nc3dHmM6xdsySO1SSxYLYzlm82rVZ1pfM&si=iDqjow4NZB320m7dBach, JS. 1730's Ariashttps://music.youtube.com/watch?v=hPWBbvUDMPQ&si=P_-_T4Uy5SsgW9aZ

ReferencesOnco Targets Ther. 2020 Jun 11;13:5429–544Int Immunopharmacol . 2023 Sep:122:110629Fogerty, J. 1971.Have You Ever Seen the Rain? CCRhttps://music.youtube.com/watch?v=u1V8YRJnr4Q&si=9RaKlYclVcAs1XBpBrowne, J 1972. Something Finehttps://music.youtube.com/watch?v=7QYxF2Scjpo&si=SchjtLteEp2-WjKgMozart, WA. 1785. Piano Concerto 21 C major, K. 467 https://music.youtube.com/watch?v=zXHc5sxUMBQ&si=pfIr0LKlQJmJqIs3

ReferencesJ Cell Sci 2018;131:jcs215152Apoptosis. 2024 Jun 17;29(9-10):1309–1329.Guerra, DJ. 2025. Unpublished LecturesSchmelzer, JH. 1664. Violin Sonatashttps://music.youtube.com/playlist?list=OLAK5uy_mddrwq102d1OkVPQUZx7Jtf6oM_ypirro&si=Oy1azNYbKScyYmc0Emerson/Lake/Palmer. 1970. ELP 1st albumhttps://music.youtube.com/playlist?list=OLAK5uy_mv9qs6UUxhvKtYqXufJcbSYcmGatXQjzY&si=IfyZXx-ynBYfwjAG

ReferencesGuerra, DJ. 2025 Unpublished LecturesTrends in Cell Biology, 2024-04-01, 34, Issue 4: 327-337, Signal Transduction and Targeted Therapy 2021. 6, Article number: 49Lennon/McCartney. 1965. Yesterdayhttps://music.youtube.com/watch?v=TQemQRL_YVQ&si=Ma2AwcVOF6TgGfLuRichards/Jagger. 1969. Gimme Shelter. Rolling Stoneshttps://music.youtube.com/watch?v=EJRdDhnTRoo&si=ljhj-NFqc1AV3CEr

Living Healthy Report hereFollow Simone Austin Healthyhub health content on the Healthylife site 

ReferencesMolecular Membrane Biology2015. Vol32. Issue4. 21 : 89-116 Nature Reviews Immunology2019.19, pages 273–281Inflammation. 2023 May 4:1–15.White/Lane/Squire/Anderson/ Wakeman/Howe. 1978. You Can Be Saved Yeshttps://music.youtube.com/watch?v=0TNzPHoVlz8&si=YReghaUP5653HlmZDavies, R. 1971 Muswell Hillbilly Kinkshttps://music.youtube.com/watch?v=JodoULnz5cY&si=FlhaAPrEvwMS2Z15

ReferencesGuerra, DJ. 2025. Unpublished LecturesJBC 2016. Volume 291, Issue 8, 19 February:3932-3946Biomarker Res. 2021. volume 9, Article number: 1 Canadian Journal of Cardiology 2025. Volume 41, Issue 9, September:736-1752Hatdn, M. 1757. Violin Concerto in G Major and Concerto for Harpsichord and Viola.https://music.youtube.com/watch?v=WP2vXExDz5k&si=64zQRYANBuYOInZ2 https://youtu.be/rNSuP-3EYV4?si=0dOEGNF0AKxsN9cw

ReferencesExperimental Neurology 2020.Volume 329, July 113310Guerra, DJ. 2025. Unpublished LecturesSimon, P. 1968 Bookends lp.https://music.youtube.com/playlist?list=OLAK5uy_k3-qF40J5ZGpMdUa8bXL4gjfxKQm6UefM&si=_oXZfwyulmodyAftHaydn, FJ. 1765 . Hob V:A2 - String Trio in A majorhttps://music.youtube.com/watch?v=e-ARpkZEZbk&si=YsUwXSWjsBM3YvJO

I am not a doctor. I do not provide medical advice. Always refer to your doctor for authoritative advice. I am a Type 2 Diabetic.  I was diagnosed in December 2022. Subsequently, I made numerous Lifestyle changes and by November 2023 my doctor ended my diabetes medication. I continued monitoring my blood glucose levels using a Continuous Blood Glucose Monitor—CGM. By April 2025, my doctor stopped the requirement to wear a CGM. With lifestyle changes and diligence, it was possible to reverse my diabetes naturally. I realized that if I had made the same changes over the previous 25–30 years, preventing my Type 2 Diabetes would have been entirely possible. Diabetes is one of the largest and fastest growing medical illnesses in all parts of the world. Preventing and reversing it when it has manifested is one of the biggest medical and personal challenges we face today.  This is my story and my journey.Carbohydrates and Diabetes BookeBookhttps://www.amazon.ca/dp/B0FY7X2GTDPaperback bookhttps://www.amazon.ca/dp/1997505304Audio Bookhttps://www.amazon.com/dp/B0FXDZ2LYB

ReferencesCell. 2014 Jul 3;158(1):41–53. Protein Sci. 2012 Nov 26;22(2):204–212Nature Medicine  2019 volume 25, pages1739–1747 Diabetol Metab Syndr. 2020 Sep 29;12:83Guerra, DJ. 2025. Unpublished LecturesSaint Saens, C. 1886. Carnival of the Animals. R125.https://music.youtube.com/playlist?list=OLAK5uy_lDnzphXFlUHh2Ehihfij0AGtaslto6G-Q&si=PcLZJI8CXXgacbg_Lennon/McCartney. 1963 She Loves Youhttps://music.youtube.com/watch?v=nGbWU8S3vzs&si=Vtt8y5M0DF5Md2btArgent, R. 1967. Time of the Season. Zombieshttps://music.youtube.com/watch?v=RBxK3CcOQD8&si=TxiSN9frf06T-Ldg

ReferencesDiabetol Metab Syndr. 2020 Sep 29; 12:83Obes Sci Pract.2016 Dec 19;3(1):3–14Eur J Endocrinol. 2017 176(5): R235–R246.Winwood/Capaldi. 1972 Low Spark of High Heeled Boys. Traffic.https://music.youtube.com/watch?v=vDGorIWYz-A&si=F7pqWRzuGjaK8WTjVivaldi, A 1720 Autumnhttps://music.youtube.com/watch?v=Z21_VpNipfg&si=OqW9M7Nud4lugMpb

ReferencesJCI Insight. 2016 Nov 17; 1(19): e87748. Front Immunol. 2023; 14: 1149366Adv Biol Regul. 2019 Jan;71:41-54. Diabetol Metab Syndr. 2020 Sep 29;12:83Guerra, DJ 2025 Unpublished lecturesCarroll and Kiley. 1962. The Sweetest Soundshttps://music.youtube.com/watch?v=YWp9cIvzOOs&si=_wGjf4ZSk3shO8NtO'Riordan and Hogan.1992. Dreams The Cranberrieshttps://music.youtube.com/watch?v=SezuFrHm8f0&si=HNrCkouFaX8mLCJcDavies, R. and D. 1971 Skin and Bone. Kinks Muswell Hillbilly LP.https://music.youtube.com/watch?v=0eDMfPWMN-k&si=_BaEfXFJdBEvilVD

Professor Noakes has published more than 750 scientific books and articles. He has been cited more than 16 000 times in scientific literature, has an H-index of 74 and is rated an A1 scientist by the National Research Foundation of South Africa. After coming across research which denounced current international dietary guidelines as fallacy, Prof Noakes started researching the effects of carbohydrates, proteins and fats on the human race. His research convinced him that a high fat, low carb diet is the healthiest option for many. After being left frustrated by a decline in his personal health, Prof Noakes has made it his mission to reverse the global trend and redefine the dietary guidelines. The Noakes Foundation is the catalyst for this change. It seeks to reveal what genuine healthy nutrition looks like and, in doing so, make a difference in the lives of millions of people. Facebook: https://www.facebook.com/thenoakesfoundation/ https://www.facebook.com/EatBetterSA/ https://www.facebook.com/nutritionnetworkglobal/ X: https://x.com/TheNoakesF Youtube: https://www.youtube.com/channel/UC1ncpHCujYWS3yzB1C_tSbg Website: https://thenoakesfoundation.org/ https://thenoakesfoundation.org/eat-better-south-africa/ https://nutrition-network.org/ Timestamps: 00:00 Trailer 00:36 Introduction 10:01 Glycogen's role in metabolism 12:40 Carbs, fasting, and performance 19:04 Cycling vs running power output 26:14 Fat to glucose adaptation 31:32 Sodium balance and overhydration 32:45 Carbs and inflammation in athletes 40:07 Aging without losing performance 48:22 Muscle glycogen and carb balance 49:16 Carbohydrates, diabetes, and metabolism 56:58 Blood glucose performance effects 01:06:24 Carnivore diet for autoimmune healing Join Revero now to regain your health: https://revero.com/YT Revero.com is an online medical clinic for treating chronic diseases with this root-cause approach of nutrition therapy. You can get access to medical providers, personalized nutrition therapy, biomarker tracking, lab testing, ongoing clinical care, and daily coaching. You will also learn everything you need with educational videos, hundreds of recipes, and articles to make this easy for you. Join the Revero team (medical providers, etc): https://revero.com/jobs ‪#Revero #ReveroHealth #shawnbaker  #Carnivorediet #MeatHeals #AnimalBased #ZeroCarb #DietCoach  #FatAdapted #Carnivore #sugarfree Disclaimer: The content on this channel is not medical advice. Please consult your healthcare provider.

Think the number on the scale is the ultimate measure of success? That smaller is always better? That hitting your "goal weight" will finally make you feel confident? You've been sold a lie. Today, I'm breaking down the 10 things you need to know about body recomposition so you can stop chasing the scale and start building the body you actually want. I'm also diving into why lifting heavy is non-negotiable, how to distribute your protein throughout the day, why carbs fuel your performance instead of making you gain weight, and how recovery creates the results you're chasing in the gym.If you're tired of being smaller but softer, weaker but lighter, or hitting your "goal weight" only to feel disappointed, this is the episode that's going to flip the switch. What's Discussed:(10:44) Weight loss shrinks you, body recomp reshapes you(16:59) Why fat loss alone backfires every time(20:05) How long recomposition actually takes (and why that's worth it)(22:51) Why muscle is your secret weapon for metabolism and longevity(24:37) Why lifting heavy is non-negotiable for body recomp(26:04) Protein distribution matters just as much as total intake(28:11) Why carbs are your friend, not your enemy(29:47) Recovery creates results (not just more workouts)(31:42) The only two supplements that actually matter(34:23) How to measure progress without obsessing over the scaleThank You to Our Sponsors:Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at https://www.broads.app/gym-starter-guide Your next step starts here:→ broads.app→ Follow along on IG: @broads.podcast | @broads.app

[Part 2] Are Starches Good or Bad? (Encore of 634) In the second half of this article learn about Resistant Starch, how to cook it, and ways to get more of it. Part 2 of 2. By Ocean Robbins at FoodRevolution.org. #vegan #plantbased #plantbasedbriefing #plantbaseddiet #starches #resistantstarch #carbohydrates #fiber ========================== Original post: https://foodrevolution.org/blog/what-are-starches/   ============================= Ocean Robbins is CEO Food Revolution Network a non-profit organization committed to healthy, ethical, and sustainable food for all. Guided by John and Ocean Robbins, with more than 500,000 members and with the collaboration of many of the top food revolutionary leaders of our times, Food Revolution Network aims to empower individuals, build community, and transform food systems to support healthy people and a healthy planet. ============================== FOLLOW PLANT BASED BRIEFING ON: YouTube: https://www.youtube.com/@plantbasedbriefing     Spotify: https://open.spotify.com/show/2GONW0q2EDJMzqhuwuxdCF?si=2a20c247461d4ad7 Apple Podcasts: https://podcasts.apple.com/us/podcast/plant-based-briefing/id1562925866 Your podcast app of choice: https://pod.link/1562925866 Facebook: https://www.facebook.com/PlantBasedBriefing   LinkedIn: https://www.linkedin.com/company/plant-based-briefing/   Instagram: https://www.instagram.com/plantbasedbriefing/     

[Part 1] Are Starches Good or Bad? (Encore of 633) When someone mentions “starchy foods,” they typically don't mean it in a good way. But there are several types of starches, and not all of them are unhealthy. Here's what you need to know about starch, which foods contain it, and how to tell if they're healthy or unhealthy. Part 1 of 2. By Ocean Robbins at FoodRevolution.org.   #vegan #plantbased #plantbasedbriefing #plantbaseddiet #starches #resistantstarch #carbohydrates #fiber ========================== Original post: https://foodrevolution.org/blog/what-are-starches/   ============================= Ocean Robbins is CEO Food Revolution Network a non-profit organization committed to healthy, ethical, and sustainable food for all. Guided by John and Ocean Robbins, with more than 500,000 members and with the collaboration of many of the top food revolutionary leaders of our times, Food Revolution Network aims to empower individuals, build community, and transform food systems to support healthy people and a healthy planet. ============================== FOLLOW PLANT BASED BRIEFING ON: YouTube: https://www.youtube.com/@plantbasedbriefing     Spotify: https://open.spotify.com/show/2GONW0q2EDJMzqhuwuxdCF?si=2a20c247461d4ad7 Apple Podcasts: https://podcasts.apple.com/us/podcast/plant-based-briefing/id1562925866 Your podcast app of choice: https://pod.link/1562925866 Facebook: https://www.facebook.com/PlantBasedBriefing   LinkedIn: https://www.linkedin.com/company/plant-based-briefing/   Instagram: https://www.instagram.com/plantbasedbriefing/     

Join us for a replay of our live conversation from Sunday, October 12th, where we dive deep into the world of the carnivore diet with Lee Copus. Discover insights on nutrition, health, and lifestyle changes, and hear firsthand experiences and expert opinions. Don't miss this engaging discussion!**Chapters:** - 00:00 Introduction and Welcome05:30 Discussing Keto and Carnivore Diets15:00 Insights on Sleep and Nutrition25:45 The Role of Carbohydrates in Diet35:20 Understanding Blood Markers and Health45:00 Audience Q&A: Diet and Lifestyle55:30 Closing Thoughts and Farewell

Episode 2708 - Vinnie Tortorich and Chris Shaffer welcome call-in guests to discuss motivation sparked by one foot in the grave, and pushback from family. https://vinnietortorich.com/2025/10/one-foot-in-the-grave-episode-2708 PLEASE SUPPORT OUR SPONSORS   YOU CAN WATCH THIS EPISODE ON YOUTUBE - One Foot In The Grave Social media concerns. (2:00) Vinnie had an experience over X years ago regarding American Girl dolls. (4:00) There was a miscommunication, and he had to stay up all night to correct the mistake. Vinnie had only suggested making a fitness-themed doll. Eric is the first guest caller. (18:00) He's lost some weight with NSNG® and has spine issues. Eric is looking forward to Vinnie's workout videos that will be released in the NSNG® VIP group. They discuss issues Eric has had dealing with cholesterol and his doctor. (30:00) The ratio between HDL and Triglycerides is a better indicator of heart health. Carbohydrates really don't help you build muscle; 5g of creatine is better. (43:00) Some sports or competitions can be fueled with a small sugar trickle because blood glycogen gets used up so quickly. Examples would be kickboxing or boxing. Family Pushback Scott is the next guest. He has lost 325 pounds after starting NSNG® after hearing Vinnie on Mike Rowe's podcast. Why does it take people to be told they have one foot in the grave before it sparks change? (48:00) Scott's wife has lost over 100 pounds, and his son has lost 90 pounds! Scott has reversed COPD and congestive heart failure symptoms. (55:00) Hobbies are important to help your mind explore. (1:01:00) Scott has had family blowback about his new healthy lifestyle. A family member reported him to Adult Protective Services! (1:04:00) He had to go through three months of investigation. The accusation was abuse because of the change in eating and daily walks. Scott's wife has lowered her A1C and gotten off of insulin. (1:11:00) Vinnie shares a story about an NSNG® follower named Robert Stanton. (1:19:00) If you are interested in the NSNG® VIP group, it will be reopening soon. But you can get on the wait list - More News If you are interested in the NSNG® VIP group, it will be reopening soon. But you can get on the wait list - Don't forget to check out Serena Scott Thomas on Days of Our Lives on the Peacock channel.  “Dirty Keto” is available on Amazon! You can purchase or rent it . Make sure you watch, rate, and review it! Eat Happy Italian, Anna's next cookbook, is available!  You can go to  You can order it from .  Anna's recipes are in her cookbooks, website, and Substack–they will spice up your day!  Don't forget you can invest in Anna's Eat Happy Kitchen through StartEngine.  Details are at Eat Happy Kitchen.    PURCHASE  DIRTY KETO (2024) The documentary launched in August 2024! Order it TODAY! This is Vinnie's fourth documentary in just over five years. Visit my new Documentaries HQ to find my films everywhere:  Then, please share my fact-based, health-focused documentary series with your friends and family. Additionally, the more views, the better it ranks, so please watch it again with a new friend! REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! PURCHASE BEYOND IMPOSSIBLE (2022) Visit my new Documentaries HQ to find my films everywhere:  REVIEWS: Please submit your REVIEW after you watch my films. Your positive REVIEW does matter! FAT: A DOCUMENTARY 2 (2021) Visit my new Documentaries HQ to find my films everywhere:  FAT: A DOCUMENTARY (2019) Visit my new Documentaries HQ to find my films everywhere: 

[Part 2] Carbohydrates: Simple, Complex, Misunderstood In the second half of this episode learn about refined vs whole grains, carb-heavy foods, how the supplement industry profits from the vilification of carbs, and more. From the T Colin Campbell Center for Nutrition Studies. #vegan #plantbased #plantbasedbriefing #nutrition #carbohydrates #fiber ======================== Original post: https://nutritionstudies.org/carbohydrates-simple-complex-misunderstood/  ========================== Related Episodes: 633: [Part 1] Are Starches Good or Bad? https://sites.libsyn.com/342677/633-part-1-are-starches-good-or-bad-by-ocean-robbins-at-foodrevolutionorg  634: [Part 2] Are Starches Good or Bad? https://sites.libsyn.com/342677/634-part-2-are-starches-good-or-bad-by-ocean-robbins-at-foodrevolutionorg  320: ‘How to Keep Your Microbiome Healthy with Prebiotic Foods' & ‘The Five-to-One Fiber Rule' https://sites.libsyn.com/342677/320-how-to-keep-your-microbiome-healthy-with-prebiotic-foods-the-five-to-one-fiber-rule-by-dr-michael-greger-at-nutritionfactsorg  use search feature at https://www.plantbasedbriefing.com/episodes-search      ========================= The T. Colin Campbell Center for Nutrition Studies was established to extend the impact of Dr. Campbell's life changing research findings. For decades, T. Colin Campbell, PhD, has been at the forefront of nutrition education and research. He is the coauthor of the bestselling book, The China Study, and his legacy, the China Project, is one of the most comprehensive studies of health and nutrition ever conducted. Their mission is to promote optimal nutrition through science-based education, advocacy, and research. By empowering individuals and health professionals, we aim to improve personal, public, and environmental health. ====================== FOLLOW THE SHOW ON: YouTube: https://www.youtube.com/@plantbasedbriefing     Spotify: https://open.spotify.com/show/2GONW0q2EDJMzqhuwuxdCF?si=2a20c247461d4ad7 Apple Podcasts: https://podcasts.apple.com/us/podcast/plant-based-briefing/id1562925866 Your podcast app of choice: https://pod.link/1562925866 Facebook: https://www.facebook.com/PlantBasedBriefing   LinkedIn: https://www.linkedin.com/company/plant-based-briefing/   Instagram: https://www.instagram.com/plantbasedbriefing/     

[Part 1] Carbohydrates: Simple, Complex, Misunderstood Phrases and headlines like Eat Butter, famously featured on the cover of Time (or the simplistic distinction between good fats versus bad fats); questions like Where do you get your protein?; fad diets that vilify carbs—all of these illustrate how rudimentary much of the thinking about nutrition has become. Listen to today's episode from the T Colin Campbell Center for Nutrition Studies. #vegan #plantbased #plantbasedbriefing #nutrition #carbohydrates   ======================== Original post: https://nutritionstudies.org/carbohydrates-simple-complex-misunderstood/  ========================== Related Episodes: use search feature at https://www.plantbasedbriefing.com/episodes-search      ========================= The T. Colin Campbell Center for Nutrition Studies was established to extend the impact of Dr. Campbell's life changing research findings. For decades, T. Colin Campbell, PhD, has been at the forefront of nutrition education and research. He is the coauthor of the bestselling book, The China Study, and his legacy, the China Project, is one of the most comprehensive studies of health and nutrition ever conducted. Their mission is to promote optimal nutrition through science-based education, advocacy, and research. By empowering individuals and health professionals, we aim to improve personal, public, and environmental health. ====================== FOLLOW THE SHOW ON: YouTube: https://www.youtube.com/@plantbasedbriefing     Spotify: https://open.spotify.com/show/2GONW0q2EDJMzqhuwuxdCF?si=2a20c247461d4ad7 Apple Podcasts: https://podcasts.apple.com/us/podcast/plant-based-briefing/id1562925866 Your podcast app of choice: https://pod.link/1562925866 Facebook: https://www.facebook.com/PlantBasedBriefing   LinkedIn: https://www.linkedin.com/company/plant-based-briefing/   Instagram: https://www.instagram.com/plantbasedbriefing/     

In this episode of the Heart to Heart podcast, Dr. Mike Hart sits down with Dr. Ted Naiman, a family medicine physician from Seattle with a passion for diet and exercise. They discuss the importance of family physicians in healthcare, Dr. Naiman's personal fitness transformation focusing on a high-protein, low-carb diet, and the significance of satiety over counting calories. Dr. Naiman shares his views on effective exercise routines, optimal macronutrient ratios, and the advantages of front-loading protein. They also delve into insulin resistance, the use of fasting triglycerides as a marker, and the potential of GLP-1 medications for weight loss and insulin sensitivity. This comprehensive discussion provides actionable insights into improving metabolic health and body composition. Dr. Ted Naiman is a family physician, author, and leading voice in evidence-based nutrition and metabolic health. With over two decades of experience in primary care, Dr. Naiman has dedicated his career to helping people understand the science of body composition, satiety, and sustainable weight management. Learn more at tednaiman.com  and on LinkedIn.   Links: The P:E Diet — by Dr. Ted Naiman Fairlife Milk (ultra-filtered milk)   Show Notes: 00:00 Welcome back to the Hart2Heart Podcast with Dr. Mike Hart 00:30 Dr. Ted Naiman's background 01:30 Transformation journey 02:00 Diet and exercise philosophy 03:00 Calorie counting debate 05:30 Macro ratios and protein focus 09:30 Daily meal timing and strategy 13:27 “Front-load your protein. If you start your day with donuts, you'll eat more all day. If you start with protein, you'll automatically eat less.” 20:30 Sources of protein 25:00 Carbohydrate choices 29:00 Fat sources and supplementation 34:00 Understanding insulin resistance 37:30 Understanding insulin sensitivity and resistance 39:00 Indicators of insulin resistance: triglycerides and HDL 43:30 The role of fasting insulin and glucose 50:30 Training recommendations: cardio vs. weights 52:30 Effective resistance training strategies 59:30 Visceral fat: causes and reduction strategies 01:05:30 The role of GLP-1 in weight management 01:14:30 Conclusion and final thoughts   — The Hart2Heart podcast is hosted by family physician Dr. Michael Hart, who is dedicated to  cutting through the noise and uncovering the most effective strategies for optimizing health,  longevity, and peak performance. This podcast dives deep into evidence-based approaches to  hormone balance, peptides, sleep optimization, nutrition, psychedelics, supplements, exercise  protocols, leveraging sunlight light, and de-prescribing pharmaceuticals—using medications only when absolutely necessary.   Beyond health science, we tackle the intersection of public health and politics, exposing how  Policy decisions shape our health landscape and what actionable steps people can take to reclaim control over their well-being.   Guests range from out-of-the-box thinking physicians such as Dr. Casey Means (author of "Good Energy") and Dr. Roger Sehult (Medcram lectures) to public health experts such as Dr. Jay Bhattacharya (Director of the National Institutes of Health (NIH) and Dr. Marty Mckary  (Commissioner of the Food and Drug Administration (FDA) and high-profile names such as  Zuby and Mark Sisson (Primal Blueprint and Primal Kitchen).   If you're ready to take control of your health and performance, this is the podcast for you. We cut through the jargon and deliver practical, no-BS advice that you can implement in your daily life, empowering you to make positive changes for your well-being.   Connect on social with Dr. Mike Hart: Instagram: @drmikehart Twitter: @drmikehart Facebook: @drmikehart  

I believe the current argument against carbohydrates is very shortsighted and will lead to the eventual future detriment of many people following it right now…   While it can have its merits in the short term and is typically recommended for very noble reasons in clinical practice, that does not mean what works in the short term should be done in a long term…   To find out why and how to overcome these long-term hurdles tune in to today's #CabralConcept 1055 to discover the truth about carbohydrates – Enjoy this sure-to-be controversial show!   - - - For Everything Mentioned In Today's Show: StephenCabral.com/1055 - - - Get a FREE Copy of Dr. Cabral's Book: The Rain Barrel Effect - - - Join the Community & Get Your Questions Answered: CabralSupportGroup.com - - - Dr. Cabral's Most Popular At-Home Lab Tests: > Complete Minerals & Metals Test (Test for mineral imbalances & heavy metal toxicity) - - - > Complete Candida, Metabolic & Vitamins Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Complete Stress, Mood & Metabolism Test (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Complete Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Complete Omega-3 & Inflammation Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - Get Your Question Answered On An Upcoming HouseCall: StephenCabral.com/askcabral - - - Would You Take 30 Seconds To Rate & Review The Cabral Concept? The best way to help me spread our mission of true natural health is to pass on the good word, and I read and appreciate every review!  

This episode was recorded in Fort Wayne, Indiana, during the 2025 Tri-State Dairy Conference.Dr. Firkins' presentation covers key aspects of how to improve digestibility of different diet components: fiber, starch, fat and total diet. (4:31)The negative relationship between starch in the diet and fiber digestion has been well known for more than 50 years. A recent meta-analysis showed the depression in fiber digestibility starts at very low starch concentrations. Dr. Weiss points out this can't be due to low rumen pH at that starch level. Dr. Firkins agrees pH is probably only about half of the relationship and the other half is factors called the carbohydrate effect. He goes on to say adequate ammonia and amino acids are necessary for the fibrolytic bacteria in the rumen to maximize fiber digestibility, and urea alone is not adequate. The panel agrees there is little knowledge about what exactly the amino acid requirements of fibrolytic bacteria are or should be. (6:05)Dr. Firkins shares some of his findings regarding how sugars impact fiber digestibility. Dr. Krogstad notes grain particle size can have key impacts on fiber digestibility and the panel discusses some of the challenges in nailing down optimal particle size. (13:39)Dr. Weiss indicates diets should be formulated  for rumen degradable starch - but how do we get that number? Dr. Firkins explains some of the difficulty in making accurate, cohesive predictions. The panel discusses some field measures that may be helpful. (18:24)Ruminants have lower fat digestibility than monogastrics. The panel explores biological factors that might be limiting fat digestibility. Dr. Firkins believes palmitic and oleic acids probably help the microbes and that is why we see improved diet digestibility when those fatty acids are supplemented. He encourages further exploration into the reason behind this and the mechanism by which it occurs. Dr. Krogstad mentions a Utah State study that also saw improved diet digestibility and also evaluated microbial fractions and phospholipids. (22:44)The panel explores the relationship between rumen-degradable protein and fiber digestibility. What happens when RDP is too high or too low? What is the optimal level of RDP to maximize digestibility? How does the composition of the base diet influence how much RDP you might need? What role do peptides play in the rumen? (29:00)Panelists share their take-home thoughts. (41:52)Please subscribe and share with your industry friends to invite more people to join us at the Real Science Exchange virtual pub table.  If you want one of our Real Science Exchange t-shirts, screenshot your rating, review, or subscription, and email a picture to anh.marketing@balchem.com. Include your size and mailing address, and we'll mail you a shirt.

In Episode 61, we learned that blood sugar dysregulation is a compounding factor at the root of nearly every metabolic disease or condition. While the science behind that statement can get complicated, balancing blood sugar doesn't have to be. In this “Quick Tips” episode of the Nutritional Therapy and Wellness Podcast, Ashley Lawrence, NTP—your “Blood Sugar Bestie”— returns to share her top five blood sugar tips you can start using today. Ashley is the founder of Magic and Wellness and a Nutritional Therapy Practitioner passionate about helping women finally crack the code on their energy, mood, and hormones by addressing blood sugar first. Her approach blends science, strategy, and sparkle—making healthy habits not only doable but actually fun. In this episode: Protein-rich, savory breakfasts that stabilize energy, reduce cravings, and stop the 2:30 slump Why you should avoid eating naked carbs—and how to pair carbs with protein, fat, or fiber for steady glucose Simple movement after meals like squats and pushups during bathroom breaks or 15-minute power walks after meals How stress and poor sleep drive insulin resistance, plus practical hacks to calm cortisol and get better rest Why front-loading carbs earlier in the day improves sleep, energy, and overall metabolic health They also get real about practical swaps—like leftovers for breakfast, smarter chip and chocolate choices, and even adding butter or flax to balance out carbs. Remember, it's not about perfection; it's about small, consistent upgrades that add up to lasting freedom. If you've ever wondered how to fix fatigue, cravings, mood swings, or PCOS symptoms at their root, these simple steps are where to start for practical, real-life strategies to balance your blood sugar without the overwhelm. Continue your blood sugar journey: Episode 46: Wellness 101 – A Common Sense Start Episode 28: Blood Sugar 101 — a deeper dive into the basics of glucose, insulin, and cravings. Episode 61: PCOS Root Cause - It's Blood Sugar, Not Just Hormones Connect with Ashley: Instagram: @magicandwellness Website: magicandwellness.com   Don't forget to subscribe, leave a review, chat with us on Spotify, SHARE, and help us change the world!   NOTE: To date, NTA/Jamie are neither affiliated nor receiving compensation of any kind for this or any other product or service featured on The Nutritional Therapy and Wellness Podcast. We simply love connecting good people with other goodness.  

In this Huberman Lab Essentials episode, my guest is Dr. Duncan French, PhD, the vice president of performance at the UFC Performance Institute and a world-class performance specialist. We explain how resistance training and acute stress impact hormones and outline specific weight training protocols to increase testosterone to support strength and hypertrophy. We also discuss how to use cold and heat exposure to enhance recovery and performance. Finally, we explain how to match nutrition to training goals and improve metabolic flexibility. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (0:00) Duncan French (0:20) Resistance Training & Hormones, Testosterone, Men vs Women (4:32) Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol (7:53) Rest Periods & Metabolic Stimulus (9:26) Sponsor: Function (11:07) Weekly Training Sessions, Varied Intensity & Volume, Recovery (12:34) Short-Term Stress, Testosterone & Performance, Mindset (15:05) Deliberate Cold Exposure, Mindset & Recovery (17:14) Tool: Cold Periodization, Recovery & Goals (22:12) Sponsor: Eight Sleep (23:53) Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue (26:19) High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet (29:32) Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization (32:45) Sponsor: AGZ by AG1 (34:14) Heat Adaptation, Sauna, Sweating (37:14) Training, Nutrition & Adaptations, Tool: 12 Week Program (39:06) Acknowledgements Disclaimer & Disclosures 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 3122: Carbohydrates are often wrongly demonized in athletic circles, but Nancy Clark highlights how they are the body's most efficient source of fuel for performance and recovery. She explains the science of carbs, dispels myths around sugar and weight gain, and shares how strategic carb intake can help athletes avoid “dead legs,” sustain energy, and maximize training results. Read along with the original article(s) here: https://nancyclarkrd.com/2023/04/21/carbs-athletes-friend-or-foe/ Quotes to ponder: “Excess calories of bread, bagels, and pasta are actually less fattening than excess calories of cheese, butter, and olive oil.” “All carbs, both sugars and starches, are excellent sources of fuel.” “For athletic people who routinely train hard 4 to 6 days a week, carbs should be the foundation of each meal.” Episode references: International Olympic Committee Consensus Statement on Sports Nutrition: https://bjsm.bmj.com/content/52/7/439 Learn more about your ad choices. Visit megaphone.fm/adchoices

Monique Ryan is a registered dietitian specializing in endurance sports, working with athletes across many different sports from beginner level to Olympians. She is also the author of the book Sports Nutrition for Endurance Athletes (already on its 4th edition). In this interview with Monique we discuss many of the most commonly asked questions and problems that triathletes and endurance athletes face. HIGHLIGHTS AND KEY TOPICS: The most common issues and how to fix them in day-to-day nutrition and hydrationnutrition and hydration in trainingnutrition and hydration in racingCarb loading - best practices and practical recommendationsHow to come up with your race day nutrition and hydration strategy, and how to execute on itNutritional deficienciesNutrition considerations for vegans and vegetariansWeight loss and body compositionDETAILED EPISODE SHOWNOTES: We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.  The shownotes for today's episode can be found at www.scientifictriathlon.com/tts471/LINKS AND RESOURCES: Monique's website and InstagramSports Nutrition for Endurance Athletes - book by Monique RyanWHAT SHOULD I LISTEN TO NEXT?If you enjoyed this episode, I think you'll love the following episodes: The Performance Chef – Alan Murchison | EP#366 - this is my personal favourite episode I've ever done on the topic of nutrition! Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354 - a great blend of science and practice by one of the foremost experts in the fieldRED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233 - Everything you need to know about RED-SEnergy availability with José Areta, PhD | EP#378 - A scientific look into energy availability and low energy availability (and how it's different from a caloric deficit)James Moran | EP#404 - James is the head of nutrition at Uno-X Pro Cycling Team. This is a great insight into nutrition of cyclists at the World Tour levelYou can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes. 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. SPONSORS: Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.