Podcasts about carbohydrates

To learn more about The Flex Fam Membership, visit https://theflexfam.com/ How efficient is your body at utilizing different fuel sources? Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter  Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com  Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife  Primary Programs: Keto For Women Muscle Science For Women

Check out our new Patreon page! Get access to the Boundless Body Radio Premium Podcast, with a new episode added every other week! Other perks include early releases of our episodes, extended video content, and group and one on one coaching!Nina Teicholz is a returning guest on our show! Be sure to check out her first two appearances on Boundless Body Radio on episode 50, and on episode 258! Nina Teicholz is a science journalist and author of the New York Times bestselling The Big Fat Surprise, which upended the conventional wisdom on dietary fat–especially saturated fat—and spurred a new conversation about whether these fats in fact cause heart disease. Named a *Best Book* of the year by the Economist, Wall Street Journal and Mother Jones, among others, it continues to be called a must-read for anyone seeking to understand the amazing story of how we came to believe fat is bad for health—and what a better diet might look like. Nina is also the founder of the Nutrition Coalition, a non-profit working to ensure that nutrition policy reflects a transparent process and is evidence-based. Nina Teicholz is a graduate of Stanford and Oxford Universities and previously served as associate director of the Center for Globalization and Sustainable Development at Columbia University. Find Nina at-https://unsettledscience.substack.com/ninateicholz.comTW- @bigfatsurpriseThe Nutrition CoalitionFind Boundless Body at-myboundlessbody.comBook a session with us here! 

Genetics of metabolism are not static. You do have a uniqueness to the way you burn calories from food and metabolize carbs, fat, proteins. Weight loss for women over 40 can be suddenly tricky. Today we're going to discuss the importance of genetics of metabolism so that, you don't just have to look at what is, but that you can change the expression of your genetics and optimize your habits for your optimal health.   If you've wondered, why can't I…. or why does it work for her and not me… then close your other distractions and tune in.  First, this Before I introduce my guest on this episode, I want to bring up something integral in many of the guest experts I have on this podcast.  Think for a moment about the physicians and care providers you've had over the course of your adult life.  When you had a health concern or issue, and by the way I include weight loss resistance under health concerns. Though sometimes it's treated with an “eat less, exercise more” advice, we know enough over the last decade I hope I've shed light on the fact, that you can 1) think you're doing the right thing, 2) truly be doing the right thing and still have no one actually look at your genetics, your hormone levels, the integration of that together with your dietary or exercise needs.  I believe there are different ways experts become experts. 1) they've been through what you're going through 2) they've helped thousands of others with a method that consistently gets results or 3) and this is gold… they can say both.   A young or experienced male physician, a young female physician (or exercise expert for that matter) who's not yet had the life experience simply has a gap. It's not impossible, but that combination of having been there together with the method is gold.  And that.. is where we're going today, the genetics of metabolism, yours.  My Guest:   Dr. Rajka Milanovic Galbraith has been successfully leading families to optimal health for over 2 decades as a board-certified Family Medicine doctor, from delivering babies to managing family care in the clinic and hospital. She is now exclusively a leading Functional Medicine Consultant certified by the Institute for Functional Medicine (IFM).  She is an international speaker, facilitator and mentor to practitioners and has trained dozens of practitioners 1:1, via her online mentorship and more recently as a mentor for IFM. Dr. Rajka's patients travel from around the world due to her renown expertise in autoimmune disease, autism, nutrigenetics and methylation, digestive disorders, cognitive decline, mold toxicity, and bio-identical hormone replacement therapy because of her incredible track record. For over 2 decades Dr. Rajka has helped women lose weight. She has perfected the SHE reset that has enabled 100's of women to shed that stubborn weight for good. Having overcome 2 autoimmune diseases along with stubborn perimenopausal weight gain, gives her firsthand knowledge and empathy for the challenges that her  clients face. Questions we answer in this episode: Tell us about your journey What are the top things missing in most weight loss programs? What did you discover about genetics? Tell us more about the genetics of Carbohydrate metabolism AMY 1 gene Tell us more about the genetics of Fats: APOA2 Tell us about the genetics of Resting Metabolic rate UCP1 What are your top tips/takeaways for the listeners about the genetics of metabolism?  Want More on the Genetics of Metabolism?  Attend Dr. Rajka's Free Masterclass: https://www.flippingfifty.com/shereset She's on Social: FB https://www.facebook.com/DrRajka  IG @ Drrajka  FB group: www.facebook.com/groups/weighthormoneenergybalance/   Other Episodes You Might Like:  How Does Strength Training Boost Metabolism: https://www.flippingfifty.com/increase-your-metabolism/ Easy Ways to Boost Metabolism, Skin, and Recover from Exercise: https://www.flippingfifty.com/saunaspecial/ Is Your Workout Costing You Muscle, Bone, and Metabolism? https://www.flippingfifty.com/saunaspecial/  

To learn more about The Flex Fam Membership, visit https://theflexfam.com/ What was the last goal you were disciplined enough to achieve? Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter  Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com  Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife  Primary Programs: Keto For Women Muscle Science For Women

In this episode, learn more about what carbs are, why you crave them, and actionable tips to make sure you're eating enough carbohydrates to support your mental and physical health. Join the mindful eating mini course for free here: https://bitesize.ck.page/memc Schedule a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist Mentioned in this Episode: Huberman Lab podcast with Charles Zuker: https://open.spotify.com/episode/3bcL7bCXqKJaJdiiFIgbX8?si=NC8zOG2eSFyDMR62lduuuA Healthier snacking episode: https://open.spotify.com/episode/1VnIh1dVCTNoF0qYDtbM5V?si=LJ7vzAusTZ2o2OQ5x27TpA --- Send in a voice message: https://anchor.fm/bitesizenutri/message

To learn more about The Flex Fam Membership, visit https://theflexfam.com/ Do you plan your pre-workout and post-workout meals ahead of time? Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter  Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com  Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife  Primary Programs: Keto For Women Muscle Science For Women

My guest on episode 54 is Professor Glenn McConell. Glenn is an Emeritus Professor in Exercise Metabolism at Victoria University in Melbourne Australia. In this episode, we talk about how the body metabolizes fat and carbohydrate during exercise, and how this changes with exercise intensity and duration, glycogen stores in the body, how long they last, and how carbohydrate ingestion during exercise can buffer muscle glycogen and improve performance, the effects of acute and chronic exercise on insulin sensitivity and the mechanisms that increase insulin sensitivity in the muscle. Links Professor McConell's research profile: https://www.vu.edu.au/research/glenn-mcconell Follow Glenn on Twitter @Inside_exercise:https://twitter.com/inside_exercise and @GlennMcConell1:https://twitter.com/GlennMcConell1 Check out the Inside Exercise podcast on the following platforms: Spotify: https://open.spotify.com/show/3pSYnNSXDkNLH8rImzotgP?si=Whw_ThaERF6iIKwxutDoNA YouTube: https://youtube.com/channel/UChQpsAQVEsizOxnWWGPKeag Apple Podcasts: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2 Google Podcasts: https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy84ZTdiY2ZkMC9wb2RjYXN0L3Jzcw Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218   Podcast links and Sponsors Support the podcast on Patreon: https://www.patreon.com/bradyholmer   Other support options: https://www.bradyholmer.com/donate   Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/science-chill/id1494739189?cc=us&id=1494739189&ign-itscg=30200&ign-itsct=podcast_box&urlDesc=%2Fscience-chill Listen on Spotify: https://open.spotify.com/show/2ilq7P9OBAiqrxk4Ac4WQg Watch the podcast on Patreon (early access for subscribers): https://www.patreon.com/bradyholmer  Watch the podcast on YouTube (available 10/10/22): https://www.youtube.com/channel/UCR60b_GvhAvSApVjYqmqi2Q  Subscribe to my Substack: https://bradyholmer.substack.com/about Check out the all-new Examine.com: https://examine.com/refer/brady214767 Veri continuous blood glucose monitoring: https://www.veristable.com/shop?refc=BRADY20&_from=brady11  PodScholars: https://podscholars.com/

A follow up to Episode #27 on labs and alcohol use disorder. So you're at work and you have a patient who you're pretty convinced has an alcohol use disorder, but you're not sure which test you should order to assess their alcohol use. LFTs? Carbohydrate deficient transferrin? Ethyl glucuronide? Phosphatidylethanol? In this episode we take another look at lab tests that can help you with your assessment of patients who use alcohol...including some lab tests that you probably have never heard of (but might find useful)

To learn more about The Flex Fam Membership, visit https://theflexfam.com/ Carbohydrates can cause inflammation, but if you have certain goals you're trying to hit and you're focusing on food quality, carbs can be incredibly useful. Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter  Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Specialist, Podcaster, and founder of MetFlex Life. She is also the author of the international best-selling book, "21-Day Ketogenic Diet Weight Loss Challenge." Rachel received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine. Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. Her most popular course, Keto for Women, has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset associated with keto and instead thrive through the power of metabolic flexibility. You can connect and learn more about Rachel's work by visiting her website www.metflexlife.com  Social Links: Youtube: @rachelgregory Instagram: @rachelgregory.cns TikTok: @metflexlife Facebook: @metflexlife  Primary Programs: Keto For Women Muscle Science For Women

Think that the ketogenic was just a trendy diet a few years ago? Not so fast! The ketogenic diet is here to stay and we called on the Keto Katz to explain why they have built a whole business around it. Best friends, registered dietitian, Lisa Mislevy, and expert keto cook, Anna Sherman, have teamed up in and are here to discuss all about the ketogenic diet today! Ironically, it is right on time with what we have coming up in our clinic as well, but more about that later. In our newest podcast episode, we unpack: How did these two best friends get into a ketogenic business together? Who would benefit from a ketogenic diet? Will the ketogenic diet impact your labs for the better? What does the ketogenic diet look like in real life? Is there any fun allowed? Can I have a social life? Is this realistic, time wise? How do we make it easier on ourselves? Where can we order some delicious keto-friendly snacks? Let's dig in!

Join Accredited Practicing Dietitian and Accredited Sports Dietitian Nathan Cook as he explores an area of exercise science or sports nutrition. - Episode 3: Nathan discusses the science behind the guidelines for carbohydrate intake before, during, and after exercise to optimise performance during training and competition. Enjoy.  - Instagram @developmentdietetics   

Hi there! In today's episode of the NXT Step Fitness Podcast, I help you navigate the often confusing world of dietary fats. This is the third episode in my Macronutrient 101 Series. Interested in learning about Proteins or Carbohydrates? #39 - Macronutrients 101 - Protein#40 - Macronutrients 101 - Carbs

In this episode, Austin J (hallucinodream) follows up on last week's episode which was on emotional eating, which could be eating when angry, when anxious, when upset, or many others. He also answers any questions that may have come up during the week leading up to this episode. Enjoy! *Episode disclaimer: Please note that nobody in this episode is a doctor, a registered dietician or any medical professional. The information in this episode is purely research based or anecdotal based. This information is not to be used to diagnose, treat, or cure any medical condition. The episode is for educational purposes. This episode is hosted by Austin J (@hallucinodream)! If you have any questions on anything you heard in this episode, feel free to ask by sending us a message on any of our social media platforms and we will be happy to answer them in follow up episodes! Also, be sure to put some tips to use, and share your stories with us on social media! Inside Tracker: https://www.insidetracker.com/ 25% off full store with code: AUSTINPRO25 // Enjoying the Podcast? Help support us by becoming a Patreon today! // https://www.patreon.com/1PUNCH // Each tier comes with their own benefits! // Be sure to check them out and choose the best suited for you! // And as always, thank you in advance for the love and support! ----- Podcast Posting Schedule: -1st and 3rd Thursday of every month: Regular Episode -2nd and 4th Thursday of every month: Follow up and Q&A to previous week's podcast. -5th Thursday of every month: Fun Episode with more Q&A from current or past episodes! Check us out on our website and social media: -Website: https://www.1PUNCH.net -Instagram: https://www.instagram.com/1PUNCHNation -TikTok: https://www.tiktok.com/@1PUNCHNation -Twitter: https://www.twitter.com/1PUNCH -Twitch: https://www.twitch.tv/1PUNCH -YouTube: https://www.youtube.com/1PUNCH Check out those who took part in this podcast: Host: Austin J / hallucinodream -Instagram: https://www.instagram.com/hallucinodream -TikTok: https://www.tiktok.com/@hallucinodream -Twitter: https://www.twitter.com/hallucinodream -Twitch: https://www.twitch.tv/hallucinodream -YouTube: https://www.youtube.com/hallucinodream Thank you for the support, and don't forget to hit that subscribe button! #1PUNCH #Health #Wellness #Gaming #Podcast #Nutrition #InsideTracker

The carnivore diet might seem like just the ticket if you love meat enough to eat it for every meal (hello, Ron Swanson). In this diet plan, you do just that: eat meat or animal products for every meal. Unlike keto, which limits carbs to a certain number per day, the carnivore diet aims for zero carbs per day. You eat only meat, fish, eggs and some animal products; you exclude all other food groups — including vegetables, fruits, grains, legumes, nuts and seeds.  The carnivore diet boasts weight loss, improved mood, as well as blood sugar regulation. It was founded on the belief that high-carb diets are the cause of chronic disease. However, there are drawbacks to eating nothing but animal protein and zero carbs. Carbs get a bad rap. When you digest carbs, your body turns them into glucose to be used for energy. But if you're not exercising regularly to burn those carbs, they can quickly turn into fat. Therefore, too many carbs can pack on the pounds quickly.  “Carbohydrates are your body's preferred energy source — what it's accustomed to using for energy,” says Patton. “But if you don't eat carbs, your next resort is burning fat. And that comes from burning fat in foods you eat or your own body fat.” She says people tend to feel good once they're off carbs because they don't have any wild swings in blood sugar, and eating meat is not as inflammatory. But she warns: Too much animal fat can cause inflammation too.  According to Patton, the absence of carbohydrates is what leads to the weight loss associated with the carnivore diet, but carbs are your body's preferred energy source. And you can have some serious side effects living off a meat-only diet.  According to D.P. Ordway, our not doing anything physical is as much of a shock to our physiological and neurological systems as is running, cycling, and doing CrossFit; however, it's the wrong sort of shock. D.P. believes that we all should have a baseline of activity every single day and that should be at least 45-minutes every single day on a Concept2 Indoor Rower. I thought that was my idea but it's not! You all know how obsessed I am with slow jogging, right? I even fell in love with the book, Slow Jogging: Lose Weight, Stay Healthy, and Have Fun with Science-Based, Natural Running, by Hiroaki Tanaka and Magdalena Jackowska. Mr. Ordway has written two entire books on what I was calling Slow Rowing, Row Daily, Breathe Deeper, Live Better, which I am reading, and A Row a Day for a Year: Set a Goal—Track Your Progress which I just bought and placed into my Kindle queue. --- Send in a voice message: https://anchor.fm/chrisabraham/message

Tom Bell is a coach, performance consultant, and elite cyclist based in Yorkshire, United Kingdom. He is the founder of the coaching business High North, that also produces great educational blog posts that go beyond what can be found in the vast majority of media outlets in the endurance sports industry. In this interview we dive deep into Tom's approach to training and coaching, and various bits and pieces on topics of interest.  IN THIS EPISODE YOU'LL LEARN ABOUT: -Long-term planning and goal setting -Monitoring training responses -Testing in the field and in the lab -How Tom applies progressive overload in training -Recovery -Indoor vs. outdoor training considerations, as well as considerations for different types of terrain -Low-cadence work on the bike -Strength training for cyclists SHOWNOTES: https://scientifictriathlon.com/tts356/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.  ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order. LINKS AND RESOURCES: High North website (Tom's coaching business) and Tom's Instagram profile Carbohydrates - science and practice with Tim Podlogar, PhD | EP#354 Effects of polarized, pyramidal, and combined training periodisations with Luca Filipas, PhD | EP#328 The menstrual cycle and oral contraception – impact on exercise performance with Kelly McNulty | EP#280 Scientific Training for Endurance Athletes with Dr. Philip Skiba | EP#311 Intensity, volume, rest, nutrition, coaching and triathlon myth-busting with Dr. Philip Skiba | EP#173 Daniels' Running Formula - book by Jack Daniles RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Insulin Intro Hormone that signals cells throughout the human body to intake energy, and promote various performance and recovery based outcomes.  Body Modifying the activity of enzymes and the resulting reactions in the body. glycogen and fat synthesis from glucose are stimulated, and glucose production by the liver through glycogenolysis and gluconeogenesis are inhibited.[68] The breakdown of triglycerides by adipose tissue into free fatty acids and glycerol is also inhibited.[68] Building muscle following sickness or injury via the transportation of amino acids to the muscle tissue, which is required to repair muscular damage and increase size and strength. It helps to regulate the uptake of amino acids, DNA replication, and the synthesis of proteins. Managing the synthesis of lipids by uptake into fat cells, which are converted to triglycerides. Uptake of amino acids and potassium into the cells that cannot take place in the absence of insulin. Managing the excretion of sodium and fluid volume in the urine. Enhancing the memory and learning capabilities of the brain. Alzeimers patients had increased memory recall with hyperinsulemia and with hyperglycemia (due to consumption of sugars). Hyperglycemia with insulin suppression via Somatostatin had no positive effect on memory recall. Dave questions Glycemic index carbs - should the score on these matter and should you take low vs high index food pre vs post workout Carb timing - is it really important to time carbs (perhaps pre, intra, and post workout) before you sleep to avoid increasing fat synthesis? Why is it that some people can do a low or no carb diet and make gains while others need a moderate level of carbs fats and proteins? Controlling overall caloric intake, does the complexity of the carb matter? Why is the a war on carbs? Is it a good marketing ploy or something more legit? Fasted training - have you seen there to be any merit to it in regards to increased fat loss? How much does controlling sugar intake assist with body recomposition compared to carb intake? What about those that are pre-diabetic or morbidly obese? Does that mean a person isn't as insulin sensitive?  Conclusions Insulin is highly anabolic and starts a cascade of events that result in more energy storage in muscle cells, recovery, hypertrophy, and hyperplasia. Insulin is also converted by the liver to IGF-1 and higher levels of insulin result in more IGF-1. Carbs are just as key to performance and recovery as proteins.     

Show Summary: “Weight loss should be easy. Knowing your body's Metabolic Ecosystem allows you to burn fat, even while relaxing and eating the food that you want. After following a rigid weight loss plan, it's frustrating to see unsustainable results. Hour-long cardios? Check. Clean eating? Check. Reduced calories? Check. But how come we are not seeing any obvious progress? Meet our guest, Megan Hansen, a ‘cool dietitian' that helped 6,000 people drop the fat and find food freedom by repairing their metabolism. Having struggled with bulimia and packing on the pounds, she felt like a fraud. In her search for answers, she found out about the Metabolic Ecosystem platform that she's known for today. In this episode, discover the six (6) interdependent factors that affect your metabolism rate - yet overlooked by most in the industry today. Educate yourself and combat weight gain for good. Join us and listen to Episode 36 of the Gutsy Health Podcast to learn more! Exceptional Highlights:Limiting calorie intake is a lie. Instead, a holistic approach on metabolism is the key behind permanent weight loss.Controlling blood sugar gives you more flexibility in your diet. It supports our hunger and satiety hormones that influence our energy and  cravings.Stress and lack of sleep are major factors that affect and slow down your metabolism. Show Highlights: A balanced take on carbohydratesMegan Hansen 16:52 “I'm not anti-carbs in any way. I'm pro-eating carbohydrates with protein, fat and fiber that keep your blood sugar steady.”Burn calories even on downtimeMegan Hansen 20:43 “So lean muscle tissue is the one thing that's going to use our basal metabolic rate. So if you want to increase the calories you're burning per day, at rest and doing nothing, put on some lean muscle tissue by lifting weights.” Consequences of sacrificing sleep Megan Hansen 32:43 “Sleep deprivation leads to eating anywhere from four to 500 extra calories a day, it affects our stress levels, the way that we're able to manage stress, and how much we live everyday.” Important Links: Gutsy Health AcademyMastering Blood SugarConquering Cravings@megan.the.dietitian Instagram@themetabolismmakeover Instagram

If you're listening to this, you may already know a thing or two about macronutrients. But what does it really break down to? Is there a special formula for everyone? Is tracking your macros the optimal way to reach your health goals? We get into it with Dr. Ashley Dwyer on today's podcast: The Myths about Macros! Today, we cover: How did Dr. Dwyer start her practice? What is the main coaching strategy that is taught in her practice? What are the main myths surrounding macros? What are the benefits of tracking macros? What does the term “metabolic restoration” mean? Is intuitive eating possible? What does the ideal macro break down look like? What is reverse dieting? And so much more! Let's get after it! What to know more about Dr. Ashley Dwyer and her practice? We get it, she's the best! Learn more about Ashley, her practice, or find her on Instagram! Prefer to watch instead of listen? Sometimes, we do, too!  You can see our livesteamed chat on our YouTube channel. Want to learn more about our one-on-one Empowered Nutrition coaching? Book a free chemistry call to discuss your story and see if we're a good fit. Think your metabolism could some healing or a reboot? That's our specialty. We We have recently launched our Lean for Life Membership phase one and two called “Heal” and "Optimize" where you will be empowered to reverse previous metabolic damage with the assistance of our team of Registered Dietitian Nutritionists. Check out more details on our website! Speaking of macros… We are launching our Third Phase of Lean for Life called “Refine” where we dive deeper into macros and what balance could work best for you! Our new class launches October 3rd, and trust us, you won't want to miss it! Enjoying the podcast? Please review the Empowered Nutrition Podcast on Apple Podcasts or wherever you listen! Then, send me a screenshot of your positive review to podcast@empowerednutrition.health as a DM on Instagram (empowerednutrition.health). Include a brief description of what you're working on with your health and/or nutrition and I'll send you a free custom meal plan! Do you have questions you would like answered on the Empowered Nutrition podcast? You can propose your questions/ideas here or reach out to me at podcast@empowerednutrition.health  

Callum Brownstein, PhD, is a lecturer in exercise physiology at Newcastle University. Callum has conducted extensive research in fatigability, and the mechanisms of neuromuscular fatigue in (among others) endurance exercise. In this interview, we dive deep into the mechanisms and applications of neuromuscular fatigue in an endurance sports context.  IN THIS EPISODE YOU'LL LEARN ABOUT: -What is fatigue?  -Differentiating between impairments in contractile function ("peripheral fatigue") and voluntary activation ("central fatigue") -How can fatigue and its underlying mechanisms be measured?  -Different fatigue mechanisms in cycling vs. running -Differences in magnitude of fatigue and fatigue mechanisms between the different intensity domains -The impact of exercise duration on fatigue -Practical applications for triathletes and endurance athletes SHOWNOTES: https://scientifictriathlon.com/tts355/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order. ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts. LINKS AND RESOURCES: Callum's Twitter and Research Gate Disparate Mechanisms of Fatigability in Response to Prolonged Running versus Cycling of Matched Intensity and Duration - Brownstein et al. 2022 Power Output Manipulation from Below to Above the Gas Exchange Threshold Results in Exacerbated Performance Fatigability - Brownstein et al. 2022 Neuromuscular responses to fatiguing locomotor exercise - Brownstein et al. 2022 Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295 Carbohydrates - science and practice with Tim Podlogar, PhD | EP#354 VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331 Muscle and Exercise Physiology - book by Jerzy Zoladz RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Glenn McConell chats with Professor Jørgen Jensen from the Norwegian School of Sport Sciences about Carbohydrate and protein requirements of endurance athletes. He has over 30 years of experience examining these areas. We focussed on muscle glycogen depletion during exercise and glycogen resynthesis after exercise. He thinks no mechanistic link between glycogen content and fatigue. Also discussed combined carbohydrate and protein ingestion and protein requirements for endurance athletes. A short discussion on his work with caffeine and exercise and his current research. 0:00. Introduction and how Jørgen got into research 3:25. His initial glycogen metabolism research 5:15. Glycogen depletion and performance 7:17. Glycogen deletion in different fiber types 12:25. No mechanistic link b/w glycogen content and fatigue 15:18. Low glycogen and glucose uptake w/o exercise 18:30. Fasting and muscle glycogen 21:00. Why fatigue when ingest CHO during prolonged exercise? 24:31. Glycogen resynthesis after exercise 25:49. CHO vs CHO + protein after exercise 31:08. Matching caloric expenditure to intake 34:27. Glycogen supercompensation 38:09. Glycogen synthase and glycogen resynthesis 41:41. Protein requirements for endurance athletes 49:08. What things have gone wrong in the lab? 50:46. Caffeine and exercise 56:08. Amazing recent Norwegian athletes 58:01. Exercise and glucose tolerance Inside Exercise brings to you the who's who of exercise metabolism, exercise physiology and exercise's effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: https://open.spotify.com/show/3pSYnNSXDkNLH8rImzotgP?si=Whw_ThaERF6iIKwxutDoNA Apple Podcast: https://podcastsconnect.apple.com/my-podcasts/show/inside-exercise/03a07373-888a-472b-bf7e-a0ff155209b2 Google Podcasts: TBA Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 YouTube: https://youtube.com/channel/UChQpsAQVEsizOxnWWGPKeag

Back to school means back to structure! It's time to reset, renew and rebuild your routine so you can get back on track to crushing your body transformation goals and getting the most out of your training plan. In this one-on-one chat with coach Jenny, she shares with us the most common mistakes she sees regularly that can hinder your weight loss results or have a negative impact on your progress and performance.  JOIN The YOUR BEST BODY PRIVATE COMMUNITY and for the Password say "Jenny invited me"JOIN The YOUR BEST BODY PROGRAM If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. STRONG Fitness Magazine Subscription Use discount code STRONGGIRLResourcesSTRONG Fitness MagazineSTRONG Fitness Magazine on IGTeam Strong GirlsCoach JVBFollow Jenny on social mediaInstagramFacebookYouTube  

ORN Zoë Harcombe show notes 9/6/22 Epert in nutritional research In a study in the 70s, she found no evidence dietary fat is harmful. Found more health incidents and mortality when PUFAs were substituted for saturated fats. Found that dietary interventions had no positive influence and quite likely evidence of harm. They are not evidence-based. With protein norm at 15%. a maximum of 30% dietary fat means carbohydrates will be 55%. Harder now to uncover author and sponsorship conflict of interests. Relentless campaigns now against meat and dairy. But no evidence there. Do they want us sick? Eat Real Food. Potato is a real food but not a high nutrient food. Will the starch mess you up? Not if you're metabolically healthy. Could cause oxalate issues. Real food doesn't put fat and carbohydrate together in one package, except for nuts. But people find the combo irresistible, and food manufacturers take advantage. If you're feeling well, don't go near a doctor and don't test. Don't have overwhelming evidence that processed foods are bad. Difference between sugar in fruit and packaged sugar? None. Body doesn't know where the glucose/fructose/sucrose molecule came from. Five A Day Fruits and Vegetables is a complete fairy tale. What does sugar do in the body? We have 4 grams of glucose in our bloodstream at all times. After consuming sugar, insulin gets released to get glucose out of the blood, fructose goes to the liver. Too much fructose causes NAFLD, too much glucose causes diabetes. Hyperinsulinemia – high insulin state as a response to habitually too much sugar. Too much sugar smashes body's delicate mechanism for glucose control. Need a new paradigm on cholesterol. Statins are not the answer. Dairy – Zoë personally eats a lot of it. We don't need fiber. Carbohydrates are not an essential need. Fiber is a subset of carbohydrates and therefore not needed. Can it be a benefit? No trial evidence that says it's any good. Population studies show people who eat fiber tend to be healthier, but they don't prove it's the fiber that is causing the health benefit. Cereal companies want you to think fiber is needed. Eggs are really good. The yolk has the nutrients. Main sugar in rice is glucose. Average serving has 100 grams carbohydrate. Overeating high carb sources can cause blood glucose to drop below 4 gm because of insulin response, causing hypoglycemia. Want blood glucose to be even. With a habitual keto or carnivore diet, the body runs on fats. Fat is the fuel we don't run out of. If eating high meat, do you need extra fat? No, eat the food as it comes. Eat the fat on the meat, don't add more. Don't add butter to the steak if trying to lose weight. Burn the body's fat, not dietary fat. Mixing fat and carbs is the best way to add weight. Studies showing association between red meat and heart disease are population studies showing association between heart disease and affluence. Why don't dairy and meat industries defend themselves? Is honey a good food? It's just sugar with water. Good for wounds. Berries are the best fruit. ZoeHarcombe.com. Sign up and get a weekly email.

***JOIN THE FASTING LIFESTYLE CHALLENGE THAT STARTS SEPTEMBER 7th, 2022! -New to fasting or want to get back on track? -Struggling to break through a plateau? -Ready to finally stop obsessing about your diet? We'll teach you how to finally LOSE weight for good and use 'fast cycling' to achieve uncommon results! Join us SEPT 7th for the Fasting Lifestyle Challenge!  REGISTER HERE! Click the Link for DATES, DETAILS, and FAQ's! Register Here!   In today's episode, Dr. Scott and Tommy discuss the insulinogenic effect of certain foods, the effect of periodic ketogenic diet on newly diagnosed overweight or obese patients with type 2 diabetes, and the effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome. Listen in and catch the conversation!   Show Transcript: www.thefastingforlife.com/blog   Let's continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of likeminded, new and experienced fasters! The first two rules of fasting need not apply!   Fasting For Life Community - Join HERE   New to the podcast and wondering where to start? Head to the website and download our FREE Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice!   Maybe you are an experienced faster and wondering about your results and IF they could be linked to INSULIN resistance? Head over to the website and download our FREE Insulin Resistance Assessment!   Or get both here at our website:  www.thefastingforlife.com/resources   If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it makes a difference in helping bring you the best original content each week. We also really enjoy reading them!   Sign up for the Fasting For Life newsletter at www.thefastingforlife.com   Follow Fasting For Life: www.facebook.com/thefastingforlife www.instagram.com/thefastingforlife   Join the Community on Facebook!   Reference Articles: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-35#Sec2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8811985/pdf/12902_2022_Article_947.pdf

Tim Podlogar, PhD, is a Research Fellow at the University of Brimingham, Assistant Professor at the University of Primorska (Slovenia), and nutritionist for the Bora Hansgrohe World Tour cycling team. One of Tim's main areas of expertise is the science and practice of carbohydrates in endurance sports, and this is the topic for today's interview.          IN THIS EPISODE YOU'LL LEARN ABOUT: -Carbohydrates before, during, and after competition -When and why to use glucose and fructose -Is 120 g/h carbohydrate feeding superior to the commonly recommended 90 g/h?  -Training in a glycogen-depleted state -Reverse engineering your carbohydrate intake by looking at upcoming workout demands -Continuous blood-glucose monitoring -Training the gut SHOWNOTES: https://scientifictriathlon.com/tts354/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.  ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts. LINKS AND RESOURCES: Tim's website, Instagram and Twitter Nutrition at the cycling World Tour level with Robert Gorgos (Bora-Hansgrohe nutritionist) | EP#267 RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233 The menstrual cycle and oral contraception – impact on exercise performance with Kelly McNulty | EP#280 Carbohydrate intake in racing – a case for going very high with Aitor Viribay Morales (Astana Pro Team) | EP#269 Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248 High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236 High rates of fat oxidation are maintained after the sleep low approach despite delayed carbohydrate feeding during exercise (NB. Delayed feeding in train-low strategies) - Podlogar et al 2021 (full text link) Increased exogenous but unaltered endogenous carbohydrate oxidation with combined fructose-maltodextrin ingested at 120 g h -1 versus 90 g h -1 at different ratios (NB. 90 g/h vs. 120 g/h carbohydrate) - Podlogar et al. 2022 Progressive increase in glucose transport and GLUT-4 in human sarcolemmal vesicles during moderate exercise (NB. GLUT4 needs time to be translocated to the muscle membrane - reason for progressive feeding) - Kristiansen et al. 1997 Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate (NB. No muscle glycogen sparing with CHO but prolonged endurance -> yet blood CHO source then rescues low muscle glycogen levels -> so 120 might be better than 90 if being able to oxidise it) - Coyle et al. 1986 Glucose Plus Fructose Ingestion for Post-Exercise Recovery-Greater than the Sum of Its Parts? (NB. Why fructose?) - Gonzalez et al. 2017 Performance effects of periodized carbohydrate restriction in endurance trained athletes - a systematic review and meta-analysis (NB. review of CHO restriction) - Gejl & Nybo 2021 Effect of Carbohydrate Content in a Pre-event Meal on Endurance Performance-Determining Factors: A Randomized Controlled Crossover-Trial (NB. Blood glucose rises similarly as lactate on a graded test) - Aandahl et al. 2021 "Addition of fructose to a carbohydrate-rich breakfast improves cycling endurance capacity in trained cyclists" (NB. Breakfast study) - Podlogar et al. Will be published in the International Journal of Sport Nutrition and Exercise Metabolism. Exercise Physiology: Theory and Application to Fitness and Performance - Book by Scott Powers et al.  RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

This week we welcome Kashif Kahn to the Better Show to talk about Genetics. Kashif is the CEO of The DNA Company, and we were able to speak in depth with him about our pre-determinants that will impact many aspects of our lives. We began talking about DNA reports, why copy variants are super important in gene reporting. Clinicians listen up because we spoke about androgens and hormones such as testosterone and estrogen. We dove deep into Methylation, and more specifically the COMT gene and it's role in methylation and how it impacts a person's personality and their aversion to risk. We had a very nuanced discussion about Autism, and the ability to detoxify adjuvants in vaccines and the environment as a predisposition for someone being exposed to those toxicants. We rounded out the conversation talking about fat and carbohydrates and how much of a role our genetic makeup plays in how we process them. We also touch on EQ and IQ, and just an overall interesting conversation if you are a parent or family member that may be be interested in our genetic makeup. Thank you Kashif for being our guest and we cannot wait until the next one!Are you A Healthcare Practitioner? Join The Estima Certification Program HereJoin the Hello Betty AMA here: https://www.hellobetty.club/ama We'd like to thank our sponsors, HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”  https://hvmn.me/STEPHANIEAthletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanieLMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstimaOrion Red Light Therapy - Use the code STEPHANIE10 for 10% off + 40% off storewide until September 5th https://www.orionrlt.ca/?ref=StephanieLumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplementBIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie Episode Overview: 0:00 Introduction1:15 Kashif's Dive into Genetics6:00 Genetics & How it Impacts You15:00 Vitamin D's Importance 19:00 Androgens28:00 Hormone Pathways41:30 Methylation 47:00 The Entrepreneurial Gene  1:00:00 DNA Mapped Personality Traits 1:10:00 Autism1:18:30 DNA Testing Your Family1:26:30 The DNA Company1:28:00 Conclusion Follow Me On Instagram: https://www.instagram.com/dr.stephanie.estimaGet yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.comJoin the Hello Betty Community here - https://hellobetty.club Kashif's Links:https://www.thednacompany.com/https://www.instagram.com/thednaco/

This week on A Voice and Beyond, we welcome back Duncan Rock, one of our all-time favourite guests, from episode number 29, to discuss the very important topic of nutrition. For those of you who haven't been introduced to Duncan, he is a professional baritone who has had an enduring career touring internationally with numerous opera companies for many years. After a life-changing event, Duncan decided to transition into the health and well-being field and is now a qualified nutritionist with a specialisation in promoting good health for performing artists, a registered exercise professional, and a member of the Royal Society for Public Health. Whilst studying for his Master's degree in Human Nutrition, Duncan quickly learned that the best way to positively improve our health and longevity is through proper nutrition. Every day, we are being bombarded with information through the media regarding what constitutes good nutrition, the latest fad diet that promises the holy grail for weight loss, and the list goes on. This can be very confusing and in this episode, Duncan helps us to better understand what proper nutrition means by doing some myth busting. He explains how an appropriate nutrition plan not only promotes a healthy lifestyle that can enrich our lives, but it is the best way to defy all-cause mortality. Duncan tells us that we are currently living in an obesogenic environment in the western world and that the impact of overnutrition in our society has surpassed the impact of malnutrition. In today's show, he not only shares his knowledge and philosophies on nutrition but also gives us hints and tips on some of the most basic things we can do on a daily basis to improve our eating habits. This is a most insightful interview with Duncan Rock and is not to be missed, especially if you are looking to improve your overall health and well-being.www.duncanrocknutrition.comInstagram: @duncanrock_nutritionIn this episode07:09 — Transitioning to the Field of Diet and Nutrition12:12 — Poor Eating Habits as Top 3 Cause of Cancers16:10 — Is Vegan Diet the Worst Diet Style?20:41 — What Constitutes a Bad Nutrition?25:15 — Type of Foods That Are Addictive28:31 — Foods That Trigger Depression and Panic Attacks41:55 — Eating the Correct Quantity of Food46:00 — Carbohydrates vs Calorie Intake48:12 — Carbohydrates' Role in Serotonin Production49:16 — Benefits of Fasting53:13 — Hunger and Mindset Behind56:34 — Importance of Knowing Your Metabolic Rate57:15 — Fact or Myth: Breakfast Is the Most Important Meal of the Day1:00:58 — Top 5 Recommend Foods1:03:09 — Worst Foods You Could Possibly EatFor more go to https://drmarisaleenaismith.com/79Like this episode? Please leave a review here - even one sentence helps!Follow me on Instagram.

WHAT CARBS DO IN THE BODY: Bart Kay on the Randle CycleBook a free consultation: https://harmonizely.com/sameer/heal Are carbs healthy? Are carbs toxic?Bart Kay is a nutrition and health expert from New Zealand. In this conversation we discuss the role of dietary carbohydrates, the Randle cycle and why the best way of eating might be on that avoids carbs altogether.00:00 - Glucose is toxic00:53 - Intro02:16 - Interview begins03:38 - Bart vs Authority08:14 - Where nutrition science went wrong12:35 - The "Science" of Epidemiology21:03 - The Randle Cycle Explained31:20 - Evolution and the Randle Cycle34:20 - Cholesterol and ASCVD41:21 - Food Culture vs Fact51:13 - Advice

Running Performance: The Importance of Recovery Recovery from training is now viewed as being as important to running performance as training itself. Recovery is recognised as the time period between the end of one bout of training and the subsequent return to resting or recovered state...BUT....factors including: nutrition, hydration and sleep could determine how efficiently the body "resets" following exercise, therefore these factors would be implicated in how long the recovery period would need to be. So, in this episode we delve into WHY optimal recovery is important and outline some nutritional and lifestyle strategies to put in place that may help YOU achieve efficient recovery from training.   SHOW NOTES:  (06:36) Defining RECOVERY from training as ……the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state.  (10:54) Outlining the reasons WHY adequate recovery from training is recommended including: Positive training adaptations Prevention of non-functional overreaching and overtraining syndrome Prevention of illness and injury Increased exercise performance Also: introducing the seven Rs to Recovery: Rest Regeneration Resynthesis, Reduction (of inflammation), Restoration, Refuelling and Rehydration.  (14:48) Highlighting the TWO recognised approaches to recovery:  Passive Recovery – complete rest Active Recovery – LOW INTENSITY physical activity  (17:55) FEMALE FACTORS Women appear to experience slower recovery rates in the latter phase of their monthly cycle when compared with training recovery during the first half of their monthly cycle.  A New Zealand study compared recovery from training in women experiencing a natural cycle with women taking the Oral Contraceptive Pill (OCP). They determined that women who took combination contraception experienced the most pronounced reduction in recovery from training load, followed by women taking progestin only medications. Women who had a natural cycle were shown to have the most efficient recovery from training.  It has been found that women may recover from training faster than their male counterparts… and experience less fatigue (20:59) Delving into some nutritional strategies to support optimal recovery from training including: Carbohydrates: consuming 8-10g/Kg Body Weight per day AFTER exercise to support repletion of glycogen  Hydration: Replacing fluids by 150% Protein: consuming 0.3g/Kg Body Weight every 3-5 hours AFTER exercise to support muscle protein synthesis Probiotic supplementation: DAILY to help reduce exercise-induced oxidative stress (36:12) Introducing some lifestyle strategies to support optimal recovery from training including:  Adequate REST and SLEEP Non-strenuous exercise e.g. yoga, Pilates, swimming Massage – relaxing and/or sports massage Stretching and foam rolling (46:18) KEY TAKEAWAYS 1) Recovery is: “….the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state. The time it takes to recover will vary between individuals 2) Positive training adaptations is one of the most important effects obtained through optimal recovery, ultimately leading to enhanced running performance 3) Many symptoms experienced post-exercise (for example: DOMS and fatigue) are a natural part of the recovery process and are, as a result, important contributors to training adaptation, therefore sufficient recovery is required for these reactions to occur and then “reset” 4) There are two recognised approaches to recovery: Active recovery and Passive recovery, both of which would be important to include in a training programme 5) There are many nutritional strategies that have been shown to support optimal recovery from training including: Adequate protein intake Adequate carbohydrate intake  Probiotic supplementation Remember timing of protein and...

Mama, Are your kiddos back to school yet? I was talking with the mamas in my Facebook group, Busy Mom Simple Nutrition about the back-to-school season and a lot of them had already sent their kids back to school and were already frustrated with packing lunches again. I used to hate packing lunches too, but then I came up with a 4-step healthy lunch system packing lunches and now packing lunches is a breeze! I don't want you to keep struggling with packing healthy lunches for your kids, so I'm giving you my entire 4 step system to make packing lunches easy for you too! But before we dive into what should go in the lunch box, I want to share another helpful tip that saves me time and energy every single day. I don't pack my kids' lunches - they do! Yes, my kids pack their lunches! It's my favorite thing. Each night before bed, my kids make a healthy lunch for themselves. My daughter even did it as a first grader! (She would have done it in kindergarten, but she was a Covid kindergartener.) I should be 100% honest with you, they pack healthy lunches most of the time. There have been a few occasions where they've tried to sneak a few extra treats into their lunch boxes, but they're kids and they're learning boundaries so I don't dwell on it too much. The important thing to me is that they know how and why they need to pack a healthy lunch. Before they start school, we go over the 4-step system for healthy lunches that I'm about to teach you. And we talk about how food fuels their minds and bodies to perform their best at school, at sports, and at home. Helping your kids understand the importance of their food will help them so much in their lives! Don't be afraid to explain why you want them to eat healthy, nutritious food!Step 1: ProteinProtein is the most satiating macronutrient, so it keeps you fuller longer, which is exactly what kids need for a busy day at school! My family uses Bentgo lunch boxes and I always have them put their protein in the biggest section of the box. Protein is used by almost every system in the body, so kids must get enough of it! Here are a few protein options to include in their lunch! Hard-boiled eggsTuna fishYogurt (look for low sugar options so they don't have a sugar crash!)CheeseLunch meats (turkey, chicken and ham are excellent options)Chicken breast (shred it up and add cheese and a tortilla for a DIY taco!)Beef jerkyProtein mac ‘n cheeseBreakfast burritos with eggs and meatTurkey roll-upsPower protein muffin If you are a vegetarian, you can still make sure your kids get protein in! Here are a few vegetarian protein options that your kids will love! Nut buttersTofuQuinoaLentils and beansEdamameStep 2: VeggiesAfter protein, I want my kids to eat veggies! I tell my kids that they have to pack at least one veggie in their lunch. One of the hard things about school is that we aren't there to make sure they eat all the food they pack. Our family has a one-bite rule. We tell our kids we need them to eat at least one bite of everything and I try to set this expectation up for school too. I ask them to at least eat one bite of everything they packed. I know that one bite of veggies isn't going to drastically improve their nutrition, but I want them to get in the habit of eating veggies! You can slice, dice or even spiralize these veggies to make eating them more fun for your kids! CarrotsSugar snap peasGreen beansBroccoliCauliflowerCherry tomatoesBell peppersCeleryEdamameSalads (my middle schooler loves having salad for lunch!)Cucumber Pro tip: throw in a dipping sauce like hummus, or ranch made with greek yogurt, or guacamole to make eating veggies more fun and for a little more protein and healthy fats! Step 3: CarbsCarbs are a vital part of a healthy diet! Please, don't restrict your kids' carbs! Carbohydrates are the brain's first source of energy! If you want your kids to be sharp and ready to learn, they need carbohydrates! Obviously, I'd love my kids to choose healthy carbs, but this is where I give them more freedom to have some fun. A lot of times the healthier carbs will be part of the protein portion of their lunch (a whole grain bread for a sandwich, or protein+ noodles in their mac and cheese) plus, they have that veggie in there, so it's ok to give them free rein on a fun carb here. I have my kids put carbs in one of the smaller sections of the Bentgo lunch so they don't get carried away with it! ChipsBerriesRice cakesGrapesBagelsWaffles/Pancakes (I love Kodiak Cake's frozen waffles!)Oranges/CutiesPopcornPretzelsGoldfishVeggie strawsGranolaApple slicesStep 4: Sweet treat or sweet drinkFinally, I let my kids pack either a sweet treat or a sweet drink. I want my kids to know that food can be fun and healthy! I don't want them to develop a bad relationship with food, so we talk about how it's ok to have sweets, but we don't eat a ton of sweets because they don't help our bodies as much as other types of foods. If they choose to have a sweet treat, then they take water for lunch. If they choose to have a sweet drink they don't take a treat. I want them to see that they don't always have to have dessert, that it's about making choices and choosing what's important to them. Sweet drinks look like:Capri SunGatoradeJuiceCrystal Light (or other mix-in drinks)KoolAid Sweet treats can include:A piece of candyFruit snacksCookiesPuddingMini muffinsGranola barsChocolate covered nutsNutella dippers With kids more is caught than taught, so even if you're the one packing lunches and your kids continually see that you give them more protein than you do chips, they'll learn the lesson. One of my favorite things about helping moms understand nutrition and lose weight is that they get to pass these healthy habits down to their kids. Mamas impact generations and I hope that having an easy system for packing healthy lunches helps you, your kids, your grandkids and many more generations! Do you struggle to know what healthy should look like for you or your kids? Let's talk! Schedule a Free Discovery Session here: [http://bit.ly/DiscoverySessionKmore](http://bit.ly/DiscoverySessionKmore "‌") Have a question? Email me here: [Krista@KmoreMacro.com](mailto:Krista@KmoreMacro.com "‌") Follow me on IG: @kmoremacro Join my Busy Mom Simple Nutrition FREE Fb group:[https://www.facebook.com/groups/BusyMomSimpleNutrition](https://www.facebook.com/groups/BusyMomSimpleNutrition "‌") Love Free Resources Go Here: [https://theunraveledmama.com/resources](https://theunraveledmama.com/resources "‌")

Carbs get a bad rap, but are they really that bad? Time to de-myth the relationship between carbs, weight loss, and healthy living. At The Millennial Nutritionist, we take a close look at carbohydrates and how you can use them in your weight loss journey. From examining what exactly is a carbohydrate to providing tips on how to increase complex carbs and decrease refined carbs, this episode has it all. TMN Coach Hannah Abdulla, BS, RD is joining us to share tips and strategies on how to enjoy carbs in a way that will benefit you. Hannah is a registered dietitian and is currently working towards her MS in Nutrition Science. As a parent herself, Hannah knows firsthand how parenthood impacts your health and wellness journey. Join our Millennial Living Membership for healthy recipes, grocery lists, monthly challenges, and more! https://themillennialnutritionist.com/membership Resources mentioned: 5 Weight Loss Tips Obesity Doctors Say You Should Try Before Using Semiglutides 3 key tips we cover about carbohydrates include: Carbohydrates are essential for your body- this is where your energy comes from. Removing carbohydrates from your diet will leave you with low energy. Know the difference between simple carbohydrates (white bread, rice) and complex carbohydrates (whole wheat bread, quinoa, brown rice). Choose complex carbohydrates, they have more nutrients and fiber, leaving you feeling fuller longer. Carbohydrates are more than bread, rice, and pasta. Carbohydrates can be found in fruit, sugary drinks (watch those Starbucks drinks and sweetened teas), fried food batter, lentils, ancient grains, and beans. Choose carbohydrates that will give you more nutritional bang for your buck. Hi! I'm Illa (MS, RDN) and I am a Registered Dietitian who provides weight loss coaching for millennials. There are so many health companies and fad diets out there that want to convince you to buy their products, but I'm here to show you that you don't need any products to lose weight! It just takes a little behavior change and food tracking. The Millennial Nutritionist is a private practice dedicated to helping people lose weight and build better health habits to support their busy lifestyles. We offer a 3-month Lifestyle Reset Program and a monthly Millennial Living Membership to support you with your goals! Learn more about our programs at https://themillennialnutritionist.com/services. Connect with us!: Instagram: https://www.instagram.com/the.millennial.nutritionist/ TikTok: https://www.tiktok.com/@millennialnutritionist Website: https://themillennialnutritionist.com/

Digesting fat and carbohydrate adequately is more important to avoid digestive issues. Tune in to learn more. Digesting fat…Stool Impression Dawn (00:00): Hello, welcome to the gastric health show. My name is Dawn Boxell, and we’re gonna have a quick conversation on a piece of digestion that you maybe haven’t considered to evaluate. And that[Read More] The post Are you digesting fat and carbohydrates adequately?: Episode 067 appeared first on WLS Gut Health.

Are you A Healthcare Practitioner? Join The Estima Certification Program HereJoin the Hello Betty AMA here: https://www.hellobetty.club/ama We'd like to thank our sponsors, Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanieLMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstimaOrion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=StephanieLumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplementBIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA" - www.biooptimizers.com/drstephanie  Episode Overview: 0:00 Introduction2:00 Michael's Story & HVMN6:00 Ketones Explained12:00 Ketones & the Brain20:00 Ketone Metabolism30:45 Post Exercise Ketone Bodies37:45 Supplementing without being on Keto41:00 Carbs45:30 Ketone Salts & Esters1:00 Stacking Caffeine with Ketones & other Supplements1:05:00 How Michael Uses Ketones1:08 ConclusionFollow Me On Instagram: https://www.instagram.com/dr.stephanie.estimaGet yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.comJoin the Hello Betty Community here - https://hellobetty.club Michael's Links:www.hvmn.comhttps://www.instagram.com/hvmn/https://www.instagram.com/bdm_runner

Our team at Co-Movement sat down and compiled 12 years' worth of information from hundreds (maybe thousands) of clients we have worked with. We understand people are very busy, on a budget and are frustrated with continual gimmicks flooding their inboxes. That is why we have done the following: Created a program that is only 8 weeks in length (you are welcome to extend your commitment at any time once you end up loving it here but you are free to leave after 8 weeks) Created a program that is designed to improve aesthetics, energy, full body strength and overall knowledge around what works and what does not when it comes to health, nutrition and movement. Created a program that requires only 2 days a week in the gym. That's right, the rest of the time we want you with your family, friends and focusing on the other aspects of your health that we know are so important. Finally, we created a program that has a 100% money back guarantee. If you do not feel your experience over the 8 weeks left you with more strength, energy, knowledge and overall satisfaction, we will refund 100% of your money. We only ask that you truly put 100% of your effort into succeeding. We are that confident in this program. So what's included? 2 Private 45 min Coaching Sessions per week one-on-one with your trainer Comprehensive Co-Movement Grocery List, making grocery shopping super easy. This list has been edited numerous times throughout the years and this final draft breaks all the foods down into Proteins, Fats and Carbohydrates. Access to our 28-day Easy Fit Challenge. This challenge is fabulous way to jump start massive success. One free session for a friend/family member. Introduce someone special to our amazing community. Progress Habit Tracker Worksheet. Nothing beats a checklist starring you in the face each day reminding you of the correct choices to make. This checklist is just that. Our 71 page digital book: Because You Can - 17 Healthy Habit articles that layout effective routines guaranteed to improve your physical and mental health. - 17 Educational Movements. These exercises are what we consider to be some of the most effective movements on the planet. - 34 Beginner workouts with videos. Yes, that right, 34 free workouts that were custom wrote by us, that are simple and easy to complete. - 17 Advanced workouts with videos. Yes, 17 more workouts for the advanced client. The feedback we have received with these workouts have been nothing but spectacular. - 17 Inspiring quotes. Who doesn't need some motivation? These quotes keep you inspired and focused. Inquire below. Co-movement.com/healinghumans Sponsors:   NativePath:Follow the link below to see all of NativePath's Pure Grass-Fed, Organic, Clean Supplements and use the CoMo15 code at checkout for 15% off! https://www.nativepath.com/ Lombardi Chiropractic: https://www.lombardichiropractic.com/ Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! Redmond:redmond.life Our team at Co-Movement Gym has used Redmond's Real Sea Salt, Seasonings, Re-Lyte Electrolyte drink and other products for years! This is a U.S. company whose products are simple, clean and taste great. Support them by using the link above or entering the code CoMo15 at checkout and you will receive 10% OFF your order!

We have an insightful chat with the impressive Matthew Marquardt. How is he balancing racing triathlon at a high level while going to medical school? When we say "racing at a high level," we mean he is racing as an amateur while beating professionals. Matthew talks about his training weeks, nutrition and what he is doing in preparation for IRONMAN Kona and St George. 01:00 – Xylon and Dave training talk 04:43 – Community Shoutouts 09:45 – Interview 10:50 – Matthew's sporting journey 15:15 – Matthew's thoughts on balancing a medical career with a potential pro-triathlon career 18:10 – Matthew's family and their thoughts on his triathlon and medical careers 18:51 – Matthew's medical career path thoughts 19:43 – What a training week looks like for Matthew during medical school 21:03 – Reviewing fueling strategies from St. George and other races using Supersapiens 23:09 – Is there a difference in needs of an elite and non-elite Ironman athlete in terms of carbohydrate requirements per hour in a race Paper on mountain runners using 120g/hr of carbohydrates https://pubmed.ncbi.nlm.nih.gov/32403259/ 27:37 – Matthew's efforts riding across the USA 36:41 – Matthew's heat preparation for Kona 39:10 – Matthew's Kona training 40:55 – Matthew's racing schedule and how he decides racing frequency 43:27 – Matthew's thoughts on turning pro 45:25 – Matthew's thoughts on training with data and racing on feel 49:22 – Some results of Matthew's 51:17 – Matthew's favorite leg of the triathlon 52:14 – What's harder medical school exams or an Ironman? 53:29 – Are medical students or pro triathletes more competitive? 53:46 – How do you manage medical school without coffee? 54:38 – Matthew's favorite medical system 54:52 – How has Supersapiens use changed for Matthew over his time on sensor? 56:50 – Using Supersapiens for Recovery 57:50 – Matthew's thoughts on using the Supersapiens Energy Band 60:00 – Advice for Users Matthew's blog mentioned in the podcast https://blog.supersapiens.com/why-am-i-tired-fatigue-or-low-glucose/ 61:38 – Rush Round Revisited For more on radiation and bananas look into “Banana Equivalent Dose” 63:49 – Most positive behavior change since using Supersapiens 65:30 – Review/outro 67:59 – Importance of eating slowly

On this episode of The Liz Earle Wellbeing Show, we dig into the archives to revisit one of our most popular episodes with the award-winning ‘Medicinal Chef' Dale Pinnock. In this chat, Liz and Dale discuss the truth about carbohydrates. They cover the benefits of lower-carb and higher fat eating, how hidden sugars can creep into our daily diets, and share their personal experiences of intermittent fasting. Liz also shares an exclusive sneak peek into the September/October 2022 issue of Liz Earle Wellbeing magazine. Our GDPR privacy policy was updated on August 8, 2022. Visit acast.com/privacy for more information.

Jenny sits down with Team STRONG Girls franchisee owner and recent cover athlete Jaclyn Phillips, who returns for her second podcast sesh to talk about the coveted “X-frame” - the antidote to aging and ultimate form goal that our STRONG coaching business focuses on. Jac draws on her many years of fitness training to reveal the top 5 mistakes women make when growing their glutes and how to avoid and correct common practices that simply don't help us build the muscle and frame we aspire to have.  Important Links:Get Jac's STRONG Fitness Magazine May/June 2022 issue here: STRONG - Jaclyn Phillips (simplecirc.com)Jac's first episode -  Breaking the Shame of Mental Illness with Jaclyn Phillips FREE GLUTE GUIDE: https://getjacd.lpages.co/glute-activationFollow Jac on IG: @jaqioh  JOIN The YOUR BEST BODY PRIVATE COMMUNITY and for the Password say "Jenny invited me"JOIN The YOUR BEST BODY PROGRAM   If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. STRONG Fitness Magazine Subscription Use discount code STRONGGIRLResourcesSTRONG Fitness MagazineSTRONG Fitness Magazine on IGTeam Strong GirlsCoach JVBFollow Jenny on social mediaInstagramFacebookYouTube   

Carbohydrates are your body's primary fuel during endurance exercise, and most experts recommend taking in around 90g carbs per hour for optimal performance on the bike. But are these recommendations outdated? Is it possible to ingest and utilize more than 90g per hour, and if it is, would taking in more carbs improve your performance? A new study by Dr. Tim Podlogar and colleagues explores these very questions. In this episode of the Science of Getting Faster Podcast, we get all the details from Dr. Podlogar, and we consider the implications of this research for cyclists and endurance athletes. Interviewing Dr. Podlogar is our new host Sarah Laverty. Hailing from Edinburgh, Scotland, Sarah is a TrainerRoad employee and long-time endurance athlete herself, with a degree in Sport and Exercise Science and Psychology from Western Colorado University. • Continue the discussion on the TrainerRoad Forum: https://trainerroad.cc/3wqdhrK  • Submit a study, researcher or topic to be covered on the Science of Getting Faster Podcast: https://www.TrainerRoad.com/SOGF  --------------------------------------- ABOUT TRAINERROAD — CYCLING'S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals • Introducing Adaptive Training: https://bit.ly/3qb8KDn  • Build Your Custom Plan: https://bit.ly/3rbc0jM  • Train Together with Group Workouts: https://bit.ly/3r8PRlQ   • Get Started: https://bit.ly/302vUkW  --------------------------------------- SCIENCE OF GETTING FASTER PODCAST The Science of Getting Faster Podcast cuts through the noise and talks directly to the scientists doing the latest research into how to become a faster cyclist, stronger athlete, and healthier person. Join Coach Chad Timmerman and CEO Nate Pearson of TrainerRoad as they interview a new researcher every month about their latest studies, what questions they were hoping to answer, how they structured the study, what they observed, and what they are still hoping to learn. • Subscribe to the Science of Getting Faster Podcast on iTunes: https://www.TrainerRoad.com/SOGF  ------------------------------------------------------------------------- FOLLOW TRAINERROAD • Facebook: https://www.facebook.com/TrainerRd     • Instagram: https://www.instagram.com/trainerroad/   • Twitter: https://twitter.com/TrainerRoad  • Strava Club: https://www.strava.com/clubs/trainerroad  

I'm hosting a free training this week on Thursday August 25th at 7pm ET. If you are interested in eating your favorite foods without guilt, I want you to attend the 3 Unexpected Ways to Let Go of Food Guilt training! Spots are limited to this live training, so click here and grab your seat today.   What if you could have energy, all day long, without drinking a pot of coffee? Imagine how that would feel. Crossing items off your to-do list with joy, excited to do your job, to come home and spend time present with your kids.   Have you ever considered that maybe it's not supplements and powders or another superfood you need in your diet to accomplish this type of sustained energy? That what you need is food.   Because food is so much more than fuel, but it's important to remember it is THE THING that will give you sustained energy throughout the day.   So in order to feel good, to have energy all day long without relying on coffee or powders or superfoods and what have you, to cross items off your to-do list with joy not impending doom, I want you to do two things, that you'll learn about in today's episode! Plus, you'll also be introduced to the 5 factors at mealtime, with a detailed review of the first 2 factors, carbohydrates and protein.   Products referenced in this episode: the gua sha stone, fancy face serum and the vanilla citrus deodorant. Use the code NOURISH for 10% off your first order.    Announcements: Food & Body Peace Playbook will reopen in October, and you can apply now to reserve your spot! Our signature group coaching program will help YOU make peace with food, trust your body again and live wellness without obsession. We are currently booking for August, September and October for individual counseling at our virtual practice, Nourishing Minds Nutrition. If you're looking for intuitive eating and body image support and/or you're in need of anti-diet advice for HA, PCOS and IBS we would love to support you.    Resources for you: Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support. If you struggle with HA and you're ready to regain your health and fertility, join Get Your Period Back Playbook. Take a look at our online shop, the Wellness Without Obsession Shop, which now includes a self paced online course to begin your intuitive eating journey, the Beginner's Guide to Food & Body Peace.   Let's hang out! Connect with Victoria and the staff at NMN: Victoria's Instagram Victoria's Website Nourishing Minds Nutrition Instagram Nourishing Minds Nutrition website

“Evidence-based” bodybuilding peaking is somewhat of a misnomer, at least for all aspects of peaking at this stage of the game. Being able to construct a hypothesis based on physiology, is not the same as testing it. While we have empirical support that carb loading likely does enhance muscle size and appearance, the so-called “drying out” process that many bodybuilders partake in hasn't been studied, until recently. Join us in this episode as we discuss recent studies that assess the relationship between body water and bodybuilding success, and actually draw into question some traditional narratives.” 00:00 Intro MASS Research Review https://www.strongerbyscience.com/mass/ Iron Culture Episode 184: Breaking A World Record After A Catastrophic Injury with Joe Sullivan https://www.youtube.com/watch?v=UnScTvfgdEw 9:31 Bodybuilding Peak Week in Science Barakat 2022 Can Bodybuilding Peak Week Manipulations Favorably Affect Muscle Size, Subcutaneous Thickness, and Related Body Composition Variables? A Case Study https://pubmed.ncbi.nlm.nih.gov/35878117/ 16:26 Opposing “Evidence-based” Peak Week Hypotheses Iron Culture Episode 109: Empiricism vs Rationalism: What Do We Really Know When It Comes To Fitness? https://www.youtube.com/watch?v=qT3KPnTgO7M 22:21 Carbohydrate-loading Research Iron Culture Episode 36: How To Look Your Absolute Best: Peaking with Cliff Wilson https://www.youtube.com/watch?v=YShi00QoSTY de Moraes 2019 Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms https://pubmed.ncbi.nlm.nih.gov/31827362/ Nunes 2022 Changes in Intra-to-Extra-Cellular Water Ratio and Bioelectrical Parameters from Day-Before to Day-Of Competition in Bodybuilders: A Pilot Study https://pubmed.ncbi.nlm.nih.gov/35202062/ Bamman 1993 Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition https://pubmed.ncbi.nlm.nih.gov/8035587/ Chappell 2018 Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders https://pubmed.ncbi.nlm.nih.gov/30352979/ 27:01 Natural vs Enhanced Peaking Johansson 2005 Independent and combined effects of testosterone and growth hormone on extracellular water in hypopituitary men https://pubmed.ncbi.nlm.nih.gov/15827107/ McVeigh 2016 2,4-Dinitrophenol, the inferno drug: a netnographic study of user experiences in the quest for leanness https://www.tandfonline.com/doi/full/10.3109/14659891.2016.1149238 37:35: Reviewing the Nunes and Barakat Studies 46:51 Intracellular & Extracellular ≠ Intramuscular & Subcutaneous 53:10 Breaking down Chris' Peaking Strategy and the 3DMJ Strategy Barakat 2022 Kendall's Tau Figure https://pubmed.ncbi.nlm.nih.gov/35878117/#&gid=article-figures&pid=figure-1-uid-0 58:25 The Relationship Between Muscle Glycogen and Water

#257: It is not your job to make your baby eat…but you are responsible for what the baby eats, when they eat and where they eat. This is Ellyn Satter's Division of Responsibility in Feeding Theory in practice - but what if you're not sure exactly WHAT the baby should be eating?   In this episode we're looking at 4 super simple BLW food prep tips that will make your JOB of making safe foods for your baby a little easier to swallow. From how to soften fruits that aren't yet ripe enough to making meat safe for babies to eat, listen to learn 4 easy ideas for making foods safe for your baby to eat with baby-led weaning.     Get your copy of the 100 FIRST FOODS list on Katie's free 1-hour video training called BABY-LED WEANING FOR BEGINNERS: https://babyledweaning.co/workshop   Follow @babyledweanteam on IG: https://www.instagram.com/babyledweanteam/   Shownotes with all the links mentioned in this episode are here: https://blwpodcast.com/257   Other episodes mentioned:   Episode 209 - Fruit Vacation: How to Help Babies Who Overly Favor Fruit Episode 155 - Bitter Vegetables: How to Safely Offer Bitter Vegetables for Baby-Led Weaning Episode 177 - Red Meat Your Baby Can Safely Eat Episode 178 - White Meat Your Baby Can Safely Eat   Learn something you liked in this episode? Would you kindly leave a review of this podcast with your idea for a future episode (...I get my best topics for the podcast episodes from your reviews!)

In this episode, Austin J (hallucinodream) follows up on last week's episode which covered carbohydrates! He opens with the importance of blood panels, and dives into more about carbohydrates, the importance of them, what they do, and more! He answers any questions that may have come in during the week leading to this episode as well! Thanks, and enjoy this episode! This episode is hosted by Austin J (@hallucinodream)! If you have any questions on anything you heard in this episode, feel free to ask by sending us a message on any of our social media platforms and we will be happy to answer them in follow up episodes! Also, be sure to put some tips to use, and share your stories with us on social media! Inside Tracker: https://www.insidetracker.com/ 25% off full store with code: AUSTINPRO25 Hyperice Hypervolt Go 2 Massage Gun Promotion: --Runs August 22 until 11:59PM (EST) on August 31 --How to redeem: 1) MUST ADD: Ultimate Plan + InnerAge to cart. 2) Add promo code: AUSTINPROSPECIAL 3) InnerAge will become free, and the Hypervolt Go 2 gift will be added 4) Check out, and enjoy the journey to optimal health and a new massage! // Enjoying the Podcast? Help support us by becoming a Patreon today! // https://www.patreon.com/1PUNCH // Each tier comes with their own benefits! // Be sure to check them out and choose the best suited for you! // And as always, thank you in advance for the love and support! ----- Podcast Posting Schedule: -1st and 3rd Thursday of every month: Regular Episode -2nd and 4th Thursday of every month: Follow up and Q&A to previous week's podcast. -5th Thursday of every month: Fun Episode with more Q&A from current or past episodes! Check us out on our website and social media: -Website: https://www.1PUNCH.net -Instagram: https://www.instagram.com/1PUNCHNation -TikTok: https://www.tiktok.com/@1PUNCHNation -Twitter: https://www.twitter.com/1PUNCH -Twitch: https://www.twitch.tv/1PUNCH -YouTube: https://www.youtube.com/1PUNCH Check out those who took part in this podcast: Host: Austin J / hallucinodream -Instagram: https://www.instagram.com/hallucinodream -TikTok: https://www.tiktok.com/@hallucinodream -Twitter: https://www.twitter.com/hallucinodream -Twitch: https://www.twitch.tv/hallucinodream -YouTube: https://www.youtube.com/hallucinodream Thank you for the support, and don't forget to hit that subscribe button! #1PUNCH #Health #Wellness #Gaming #Podcast #Nutrition #Carbohydrates #Carbs #InsideTracker #BloodPanel