Podcasts about exercise nutrition

Protein is everywhere right now — added to yoghurts, cereals, snack bars and even water. But why has it taken centre stage in the wellness world, and how much do we actually need? In this episode of The Extra Scoop, we're joined by Dr. Chris Cashin, a Registered Dietitian and Sports Nutritionist with over 25 years of experience, to help us make sense of the protein boom. From health claims to beauty industry promises, she breaks down what's fact, what's hype, and what really matters when it comes to your protein intake. We look at why protein is essential, how to tell if you're getting enough, whether plant-based options measure up, and why there's more to nutrition than just chasing numbers on a label. Whether you're perimenopausal, training for a marathon, or simply trying to eat well, this episode gives you the clarity and confidence to navigate protein without the overwhelm. In This Episode, We Cover: Why protein is important and what it actually does for the body The truth behind daily targets — and whether 30g per meal is really necessary The rise of “proteinification” and how diet culture fuels the hype How protein became associated with aesthetics and the ideal body image The difference between complete and incomplete proteins Whether plant-based proteins are just as effective as animal-based sources The real risks (if any) of eating too much protein 3 simple, evidence-based takeaways to help you get what you need — without overthinking it About the Guest:Dr Chris Cashin is a Registered Dietitian, Registered Nutritionist, and Sports Nutritionist with over 25 years of experience. She's the founder of Cardiff Nutrition Consultancy, has worked with elite athletes at the English Institute of Sport and Sport Wales, and is a Senior Lecturer and Programme Manager for the MSc in Sport and Exercise Nutrition at the University of Wales Trinity Saint David. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Wellness in Practice: Small Steps with Big Impacts  Evaluation and Credit:  https://www.surveymonkey.com/r/medchat79 Target AudienceThis activity is targeted toward primary care physicians and advanced providers. Statement of Need Physicians often face challenges in effectively counseling patients on lifestyle changes due to time constraints and lack of training in behavior change techniques. Addressing these gaps is crucial for improving patient outcomes and overall health. By focusing on small, manageable steps, physicians can make a significant difference in their patients' lives without overwhelming them. This podcast will highlight the importance of how providers can recommend manageable changes to their daily habits that can lead to significant long-term health improvements. Objectives Identify small, evidence-based lifestyle changes that can significantly impact patient health outcomes. Describe strategies to incorporate wellness advice into routine clinical visits efficiently, even within time constraints. Recognize common barriers patients face when making lifestyle changes and develop strategies to address these challenges. List actionable steps that providers can take in their own lives to improve their wellness. Moderator James Jennings, M.D., MBA Executive Medical Director Norton Medical Group Louisville, Kentucky SpeakerEvelyn Montgomery Jones, M.D., FAADDermatologistWellSprings DermatologyPaducah, Kentucky2025 PresidentKentucky Medical Association Moderator, Speaker and Planner Disclosures  The planners, moderator and speaker of this activity do not have any relevant financial relationships with ineligible companies to disclose.  Commercial Support  There was no commercial support for this activity. GrantThis episode is supported by a grant from the Kentucky Medical Association's ‘Small STEPS, Big Impact' campaign, a two-year initiative that encourages patients to achieve long-term success through taking simple steps that can add up to make a big impact on their health. The campaign focuses on five key areas (screenings, tobacco use, exercise & nutrition, physician visits and stress) and offers straightforward strategies and support for patients. It is a partnership between the KMA and its charitable arm, the Kentucky Foundation for Medical, made possible by a grant from the Kentucky Department for Public Health. For more information, visit SmallSTEPSKy.org.   Physician CreditsAccreditationNorton Healthcare is accredited by the Kentucky Medical Association to provide continuing medical education for physicians. DesignationNorton Healthcare designates this enduring material for a maximum of .75 AMA PRA Category 1 Credits™. Physicians should claim only the credit commensurate with the extent of their participation in the activity. Nursing CreditsNorton Healthcare Institute for Education and Development is approved as a provider of nursing continuing professional development by the South Carolina Nurses Association, an accredited approver by the American Nurses Credentialing Center's Commission on Accreditation. This continuing professional development activity has been approved for 0.75 ANCC CE contact hours. In order for nursing participants to obtain credits, they must claim attendance by attesting to the number of hours in attendance.  For more information related to nursing credits, contact Sally Sturgeon, DNP, RN, SANE-A, AFN-BC at (502) 446-5889or sally.sturgeon@nortonhealthcare.org. Resources for Additional Study/Referenceshttps://lifestylemedicine.org/ SmallSTEPSKy.org Supporting Professionals in Critical Care Medicine: Burnout, Resiliency, and System-Level Changehttps://pubmed.ncbi.nlm.nih.gov/36116823/ Battling Burnout: Strategies for Promoting Physician Wellnesshttps://pubmed.ncbi.nlm.nih.gov/30053918/   Date of Original Release | June 2025; Information is current as of the time of recording.Course Termination Date | June 2028Contact Information | Center for Continuing Medical Education; (502) 446-5955 or cme@nortonhealthcare.org This episode is supported by a grant from the Kentucky Medical Association's ‘Small STEPS, Big Impact' campaign, a two-year initiative that encourages patients to achieve long-term success through taking simple steps that can add up to a big impact on their health. The campaign focuses on five key areas (Screenings, Tobacco use, Exercise & Nutrition, Physician visits, and Stress) and offers straightforward strategies and support for patients. It is a partnership between the KMA and its charitable arm, the Kentucky Foundation for Medical, made possible by a grant from the Kentucky Department for Public Health. For more information, visit SmallSTEPSKy.org.  Also listen to Norton Healthcare's podcast Stronger After Stroke. This podcast, produced by the Norton Neuroscience Institute, discusses difficult topics, answers frequently asked questions and provides survivor stories that provide hope. Norton Healthcare, a not for profit health care system, is a leader in serving adult and pediatric patients throughout Greater Louisville, Southern Indiana, the commonwealth of Kentucky and beyond. More information about Norton Healthcare is available at NortonHealthcare.com.  

In this episode, we sit down with Nike Running Coach and Sport Nutritionist Mishti Khatri to unpack her transformative journey through fitness, coaching, and her mission to empower women through movement.Alongside her coaching career, Mishti is a dedicated researcher currently pursuing a Ph.D. in Sport and Exercise Nutrition. She holds an MSc in the same field and is certified by both the American College of Sports Medicine (ACSM) and the International Fitness and Aerobics Academy (IFAA).From her early days in fitness to becoming a coach and nutritionist, Mishti shares the insights that have shaped her approach to both personal and community-based growth.Topics Covered:I. Background & BecomingHow Mishti's relationship with fitness evolved through school and collegeThe pivotal shift from outcome-driven training to movement as identityHow Mishti's shift from self-training to coaching shaped her growth and leadership.II. Training & CoachingBlending her roles as coach, nutritionist, and academicThe most powerful mindset shifts she's witnessed in her clientsCoaching through self-doubt, injury, and imposter syndromeWhy mental health is inseparable from physical trainingWhat her current training week looks like — and how it's evolvedWhy gym anxiety is so common, and how we can shift that cultureIII. RunningHer personal journey with running — from marathons to run clubsHow India's running culture is shifting, and where it's headedA behind-the-scenes look at Nike's After Dark Tour: a bold moment reclaiming women's running with grit, celebration, and sisterhoodCoaching one of the biggest women-led running communities in IndiaAdvice for new runners and the biggest myths about marathon prepMishti's personal approach to long runs and recovery ritualsIV. Nutrition & Fueling the Female AthleteHow her relationship with food has grown alongside her fitnessCommon myths around performance nutrition — especially for womenSpeaking to women in India about fueling enough, not shrinkingHer food philosophy: consistency without guilt or rigidityHer take on supplements like collagen, creatine, and moreV. Women in Sport: Power, Progress & PerspectiveThe state of women in fitness in India todayHow we can create more entry points for young girls to moveGendered challenges in sport — both globally and locallySupporting women to lead (not just participate) in sport ecosystemsWhat it takes to create safe, inclusive spaces in fitnessVI. Mindset, Motivation & Mental StrengthThe role of breath, rhythm, and mindset when the miles get heavyWhat movement has taught her about resilience — in sport and lifeVII. Legacy & Looking AheadThe impact Mishti hopes to leave behind — as a coach, an athlete, and a womanWhat continues to make her a work in progress

Sifting through the overwhelming amount of books, news articles, social media influencers, pop-up speaker events, and retreats for menopause is overwhelming, confusing, and expensive. How should midlife women navigate menopause feeling lost, alone, and confused by conflicting information that is supposed to make us healthier, stronger, and more resilient?There's a lot of trial and error and good money spent on products, providers, treatments, and at-home devices that don't live up to their promises. Today, you will walk away with golden nuggets of evidence-based and practical strategies to help you navigate midlife and beyond. This episode covers how to know if the information that you are hearing or reading is evidence-based, why research on women in menopause is complicated to decipher, the nuances of weight resistance training versus cardio exercise, what's most important for midlife women nutritionally, and how to properly eat around your workouts. We also cover how to read protein powder labels and what to look for in amino acids, why creatine is a game-changer for women beyond muscle health, and how to strategize getting restorative sleep. Dr. Rachele Pojednic is an international authority on nutrition, supplementation, and physical activity interventions for muscle physiology, performance, and recovery. She received her PhD from Tufts University Friedman School of Nutrition Science and Policy and completed her postdoctoral training at Harvard Medical School at the Joslin Diabetes Center and Spaulding Rehabilitation Hospital. She has a faculty appointment at Stanford University and holds research appointments at the Institute of Lifestyle Medicine at Harvard Medical School and Edith Cowan University's Nutrition and Health Innovation Research Institute. She has received NIH research funding from the National Heart Lung and Blood Institute (NHLBI) and the Vermont Biomedical Research Network (VBRN), an NIH IDeA Network of Biomedical Research Excellence (INBRE) program. She currently serves on the Board of Governors for the American College of Sports Medicine (ACSM) Exercise Is Medicine® initiative. Dr. Pojednic has been an active fitness professional for over 20 years as a nutrition educator and coach for Olympic, Division I sports, and tactical athletes. She has a passion for science communication and is regularly featured in outlets such as NPR, Sirius Doctor Radio, Time, the Wall Street Journal, STAT News, Popular Science, Self, Shape, Women's Health, Forbes, and Runners World.Medical Disclaimer:By listening to this podcast, you agree not to use this podcast as medical advice or to make any lifestyle changes to treat any medical condition in yourself or others. Consult your physician for any medical issues that you may be having. This entire disclaimer also applies to any of the guests on my podcast.Connect with Rachele:Website: https://www.rachelepojednic.com/IG: @rachelepojednic2004 YouTube: @RachelePojednic_PhDCourses: https://strongprocess.com/Stay connected with JFW:Watch on my YouTube channel: https://www.youtube.com/@jillfooswellness/videosFollow me on Instagram: https://www.instagram.com/jillfooswellness/Follow me on Facebook: https://www.facebook.com/jillfooswellnessGrab discounts on my favorite biohacking products: https://www.jillfooswellness.com/health-productsEnjoy 20% savings and free shipping at Fullscript for your favorite supplements by leading brands:https://us.fullscript.com/welcome/jillfooswellnessSubscribe to the JFW newsletter at www.jillfooswellness.com and receive your FREE Guide on How To Increase Your Protein in 5 Easy Steps and your free Protein Powder Recipe Ebook. Schedule your complimentary 30-minute Zoom consultation here:https://calendly.com/jillfooswellness/30-minute-zoom-consultations

Menopause doesn't mean the end of fitness progress—it's just a new phase that requires the right approach. In this episode, I sit down with fitness coach Kim Schlag to discuss everything you need to know about training, nutrition, and mindset during perimenopause and menopause.We cover common menopause myths, why calories still matter, and how strength training can be a game-changer for long-term health. Kim also shares strategies for diet and exercise, the importance of accountability, and how the right mindset can help you confidently navigate this transition.If you're feeling stuck or overwhelmed by menopause-related fitness challenges, this episode will help you reduce the confusion and take action. Sign up To Become A 1-2-1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Sign-up For My Free 14-Day Fat Loss Kick-StarterKim's WebsiteMy InstagramKim's InstagramMy XMy ThreadsMy YouTube ChannelKim's PodcastFree Fitness Guides Timestamps:(00:25) Meet Kim Schlag – Her Journey & Expertise in Menopause Fitness(06:09) What Is Menopause & How Does It Impact the Body?(08:23) The Biggest Challenges of Perimenopause & Menopause(10:51) Do Calories Stop Mattering During Menopause? Debunking the Myth(14:33) How Menopause Myths Spread & Why They're So Believable(17:13) The Best Diet Strategies for Perimenopause & Menopause(21:28) The Most Effective Workouts for Perimenopause & Menopause(22:31) The Truth About Protein Intake & Menopause(26:43) Do You Need Special Workouts for Menopause?(30:08) Why Accountability is a Game-Changer for Fitness in Menopause(33:59) How Mindset Shapes Your Menopause Fitness Journey(37:44) Common Menopause Misconceptions You Need to Ignore(39:28) Why Strength Training is the Secret to Staying Youthful(41:00) Where to Find Kim Schlag & Learn More

As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites. We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the coming year. Wishing you all the best in health and happiness over the holidays. Enjoy this episode from Dec 2023. Society teaches us that aging makes you fragile, but don't believe it. Aging starts when movement and action slows down and stops. Maintaining daily activity can help with immune health, physical, psychological, social and mental health. Aim for 150 minutes/week of high intensity exercise to help with health. This equates to 2 1/2 hours per week or about 22 minutes per day. Tune in to hear 12 different ways to get physical activity into your day, as we start a new year. Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :) Don't forget to visit our social media pages as well. You can find us on ⁠Facebook⁠, ⁠Instagram⁠, and ⁠YouTube⁠. Your support helps fuel the stoke and keeps the show going strong every week. Thanks! Website: www.mywifethedietitian.com Email: mywifetherd@gmail.com

Send us a textIn this empowering solo episode, I dive deep into the science of carbohydrates and their profound impact on mental and physical performance. As your host, Andres Preschel, I share actionable insights on how to harness the power of carbohydrates by considering factors like glycemic index, timing, and exercise intensity. This episode is designed to help you understand the crucial role of carbs in fueling your body and mind while dispelling myths around carb phobia.I break down the art of tailoring your carbohydrate intake to your activity levels, explaining how to maintain steady energy, optimize exercise performance, and avoid the pitfalls of hyper- or hypoglycemia. Through relatable analogies and real-life strategies, I guide you on how to adapt your nutrition to match your daily demands, ensuring both stability and peak performance throughout your day.Whether you're seeking to elevate your workouts, sustain mental clarity, or refine your nutritional habits for longevity, this episode is a practical roadmap to using carbohydrates as a powerful tool for health optimization. Tune in to learn how to make carbs work for you and achieve your highest potential in all aspects of life!Looking to discover your science and optimize your life?APPLY FOR HEALTH OPTIMIZATION COACHINGhttps://coaching.knowyourphysio.org/Links Mentioned in Today's Episode:Click HERE to save on BiOptimizers MagnesiumKey Points From This Episode:Carbohydrates as efficient fuel source. [00:04:10] Carbohydrate glycemic index explained. [00:08:17] Meal timing and carbohydrate intake. [00:12:10] Andrés PreschelLinkedIn ProfileInstagram (@andrespreschel)Twitter (@andrespreschel)Official Website:knowyourphysio.orgPersonal Website:andrespreschel.comSupport the show

A recent study suggests just 5 minutes of exercise could help lower blood pressure. The researchers found that replacing any less active behaviour with five minutes of vigorous exercise could help lower blood pressure. The message here is get your heart pumping, by integrating short bursts of activity into your daily routine. It can be climbing stairs at work, parking further away from the store entrance or even jumping on your bike to cycle to get your mail......walking, jogging, cycling or swimming....whatever you do to move that body, helps your circulation, heart and blood pressure. And increasing your daily activity up to 20 minutes can reduce the risk of heart disease by a significant amount. Study in Circulation:  ⁠⁠https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.069820⁠⁠ Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :) Sign up for our newsletter on our website for weekly updates and other fun info. You can also visit our social media pages. We're on Facebook, Instagram, and YouTube. Your support helps fuel the stoke and keeps the show going strong every week. Thanks! Website: www.mywifethedietitian.com Email: mywifetherd@gmail.com

Dietitian and nutrition consultant Sara Widdowson discusses the role of nutrition in exercise and fitness performance, how to best manage food around your training and the different nutritional needs of a women's menstrual cycle.    WANT MORE FROM SARA? You can catch Sara @yourmonthly or via her site here. For Femmi, see here.    WANT MORE BODY + SOUL?  Online: Head to bodyandsoul.com.au for your daily digital dose of health and wellness. On social: Via Instagram at @bodyandsoul_au or Facebook. Or, TikTok here. Got an idea for an episode? DM host Felicity Harley on Instagram @felicityharley.  In print: Each Sunday, grab Body+Soul inside The Sunday Telegraph (NSW), the Sunday Herald Sun (Victoria), The Sunday Mail (Queensland), Sunday Mail (SA) and Sunday Tasmanian (Tasmania). See omnystudio.com/listener for privacy information.

In this episode of Live Well, Be Well, I sit down with Dr. Stacy Sims, who joins us all the way from New Zealand, to debunk the biggest myths surrounding women's health. This conversation is all about understanding why “women are not small men” and why so much generic health advice—fasting, calorie counting, and trendy fitness routines—can actually do more harm than good for women.We discuss everything from the role of protein in a woman's diet to the truth about Zone 2 training and the risks of Ozempic. Dr. Sims highlights why women need to stop trying to fit into the male-centric fitness and health narrative and instead focus on what truly works for our unique physiology.This is an episode every woman needs to hear—and one to share with the women you care about.What You'll Learn:Why women need health advice tailored to their physiology, not based on men's studies.Why fasting may be detrimental to active women.The crucial role of protein in supporting women's hormones, metabolism, and lean muscle.How Zone 2 training fits into a woman's workout routine—and why it's not the “golden child” for women's health.How oral contraceptives can affect your mood, health, and performance.The truth about Ozempic and why quick fixes for weight loss are risky.Follow Dr. Stacy Sims:Website: www.drstacysims.comInstagram: @drstacysimsTwitter: @DrStacySims***Thank you to my wonderful sponsors! EXHALE COFFEE | Ridiculously healthy coffee works well for me. https://exhalecoffee.com/pages/sarahUse code FREETRIALSARAH for your free trial.Squarespace | A website makes it real. http://squarespace.com/LiveWell Get a free trial and use code LIVEWELL for 10% off your first website or domain purchase. ***If you enjoyed this episode you might also like:Dr. Louise Newson: Hidden Menopause Signs You're Missinghttps://www.youtube.com/watch?v=tWb3lVASg4sBetter Sex EVERY TIME? Dr Rena Malik Tells You Howhttps://www.youtube.com/watch?v=C8HJAH5plVw ***Unlock Stress-Busting Recipes: Get My Top 5 Mood-Boosting Meals Now!

CLICK HERE TO GET YOUR COPY OF HARD STUFF, EASY LIFE In this episode of "Mindset with Muscle," Jay Alderton shares transformative insights on the non-negotiable aspects of a healthy lifestyle. Covering the essentials of exercise, the pitfalls of ultra-processed foods, and the importance of a balanced informational and social diet, Jay offers practical advice and motivational wisdom to help listeners cultivate a life of health, happiness, and longevity. Key Discussion Points: Exercise as a Non-Negotiable: Jamie stresses the importance of regular exercise, not just as a hobby, but as a fundamental component of a healthy lifestyle. He advocates for at least three exercise sessions per week as a baseline for everyone. The Impact of Ultra-Processed Foods: Delving into the dangers of a high intake of ultra-processed foods, Jamie discusses strategies to reduce consumption from the average 60% to a healthier 20%, emphasizing the role of common sense and moderation in dietary choices. A Holistic Approach to a Healthy Diet: Extending the concept of diet beyond food, Jamie highlights the significance of absorbing quality information and surrounding oneself with uplifting people. He offers actionable advice on how to enhance one's informational diet and curate a supportive social circle. Regret and Long-Term Planning: Reflecting on the theme of regret, Jamie introduces a framework to help listeners evaluate their life's direction, set achievable goals, and take proactive steps towards personal and professional fulfillment. Packed with straightforward, no-nonsense advice and energizing insights, this episode is a must-listen for anyone looking to improve their physical health, refine their dietary habits, and enrich their personal relationships.

In this episode of The Escapist Corner, we explore: The Link Between Nutrition and Cancer: How poor dietary choices, particularly high sugar and alcohol intake, contribute to cancer development through mitochondrial dysfunction. Mitochondrial Dysfunction: Understanding how damaged mitochondria are a key factor in the development of cancer and other chronic diseases. The Warburg Effect: Why cancer cells thrive on glucose and how this knowledge can influence dietary strategies for cancer prevention. Ketosis as a Potential Cancer-Fighting Tool: Exploring the science behind ketogenic diets and how ketosis may help "starve" cancer cells by depriving them of glucose. The Importance of Anaerobic Training: How high-intensity workouts can boost mitochondrial function and contribute to overall health. Zone 2 Training: The benefits of moderate-intensity exercise for improving and measuring mitochondrial efficiency. Mental Health and Mitochondria: The connection between mitochondrial dysfunction and mental health disorders such as schizophrenia and bipolar disorder. Hunter-Gatherer Insights: How modern lifestyle changes have led to a rise in cancer rates, contrasting with the near absence of cancer in traditional societies.

In this episode, I sit down with Dr. Andy Galpin, a professor of kinesiology, to discuss the overwhelming amount of health and fitness information available and how to navigate it effectively. Dr. Galpin shares his insights on focusing on key factors like exercise, nutrition, sleep, and relationships for optimal health and performance. We delve into controversial topics such as seed oils and genetic testing, and the importance of critical thinking and evidence-based approaches. Tune in to hear about the limitations of podcast debates, the challenges of changing scientific consensus, and why transparency and honesty are essential in scientific institutions. Receive Exclusive Episodes & Q&A Content by joining our Substack Community: https://www.illusionconsensus.com/ Sponsors - Alcami Elements :https://www.alcamielements.com/ Receive 10% OFF first order or 30% OFF subscription order using code: ILLUSION -Brownstone institute: https://brownstone.org/ Dr Galpin's website - https://www.andygalpin.com/

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast Mikki speaks to Dr Mike Ormsbee about integrating research and the real world, with many of his projects in the exercise physiology and nutrition space beginning in the ‘real world' and then over time (as funding permits) being refined and more controlled. We talk about the value of having the initial research versus being in a very controlled setting.  In the conversation there are some great take homes, specifically about pre sleep protein, the controversies of how useful collagen is, and his project on collagen for middle aged active people.Michael J. Ormsbee is a Professor and Graduate Program Director in the Department of Nutrition & Integrative Physiology, the Director of the Institute of Sports Sciences & Medicine at Florida State University, and an honorary research fellow at the University of KwaZulu-Natal in South Africa.He is also a Fellow of the American College of Sports Medicine, and the International Society of Sports Nutrition and is a Certified Strength & Conditioning Specialist through the National Strength & Conditioning Association. His research expertise involves the interaction of exercise training, nutrition, and supplementation to improve metabolism and achieve optimal body composition, human performance, and health in both athletic and clinical populations.Dr. Ormsbee was honored as the 2014 FSU Teacher of the Year, 2017 Nutrition Researcher of the Year (NSCA), 2018 FSU Graduate Student Mentor of the Year, 2020 FSU Distinguished Teacher of the Year, and the 2020 Sport Scientist of the Year (NSCA). His course, “Changing Body Composition Through Diet and Exercise” is available through The Great Courses, and his textbook, “Exercise Physiology for Health, Fitness, and Performance, 6th edition” is available online.IG/Twitter: @mikeormsbeeOnline course “Changing Body Composition through Diet and Exercise” (https://www.wondrium.com/changing-body-composition-through-diet-and-exercise)Textbook: 6th ed of Exercise Physiology for Health, Fitness, and Performance by Smith, Plowman, & Ormsbee (https://shop.lww.com/Exercise-Physiology-for-Health–Fitness–and-Performance/p/9781975179557) Curranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Exercise, Nutrition, and Cognition Exercise has been shown to increase BDNF, brain-derived neurotrophic factor.  BDNF is a protein that supports the survival, growth, and differentiation of neurons. It is essential for neuroplasticity, the brain's ability to adapt and reorganize itself by forming new neural connections.  BDNF is heavily involved in memory formation and learning. Higher levels of BDNF are associated with improved memory and cognitive function. Keep reeding... here Challenge for listeners:  Integrate at least 3 NEW brain healthy foods into your diet this week. Facebook: https://www.facebook.com/trainer.nicole.7 Instagram: https://www.instagram.com/nicoleprinton/ Website: https://www.nicoleprinton.com/ Facebook Group: https://www.facebook.com/groups/386222051529897 Thank you so much for listening! Check out the WARRIOR formats: ⁠⁠https://warriorinstructors.com/⁠⁠

Get the "Back to School" Planning Series for FREE as part of the Chasing Greatness Group (kicks off in August)... Join HERE: https://healthycatholicmoms.teachable.com/p/chasing-greatnessGrab your FREE guide to eating out here: https://mailchi.mp/healthycatholicmoms.com/doqcgh01lfLet me plan your workouts for you... in our monthly workout group, we have brand new full video workouts that are focusing on increasing our muscle endurance. Come join us for live workouts, meal calendars, workout videos, and more: grab your 14 day FREE TRIAL here:https://healthycatholicmoms.teachable.com/p/chasing-greatnessTry my FREE 3 Day Pregnancy Workout Challenge here:https://mailchi.mp/3544a2978243/threedaypregnancyprogramGet the FREE GUIDE to Exercising Postpartum!https://mailchi.mp/4e93de16eeaf/q047rmh7veMy pregnancy and postpartum programs are ALWAYS available right here:https://www.healthycatholicmoms.com/services/Get your FREE 3 Steps to Fat Loss Checklist instantly here: https://mailchi.mp/83c78e2a2d39/5fscogioxyShop Healthy Catholic Moms merch here! Mugs, shirts, and more...https://www.healthycatholicmoms.com/shop/Join my email list here: https://www.healthycatholicmoms.com/____________________________________________________________________________________Schedule a 30 minute coaching call with me here:https://www.healthycatholicmoms.com/services/____________________________________________________________________________________For recipes, workouts, and tips- follow me on:Instagram: https://www.instagram.com/healthycatholicmoms/Facebook: https://www.facebook.com/healthycatholicmomsEmail: brittany@healthycatholicmoms.com

Esther Avant, a health industry veteran with over 18 years of experience in fitness, nutrition, and wellness, joins Coach Clarence on Fit Over Your 40. Esther shares her journey from starting as a personal trainer inspired by the movie "Office Space" to becoming a certified sports nutritionist and wellness coach. Tune in to learn about Esther's evolution in the health and lifestyle coaching space over the last two decades.Grab her “Big Rocks” Habit Tracker at https://www.estheravant.com/habitsFind out more about her at www.estheravant.comSupport the Show.Please subscribe give a review and share the show. Email show ideas or apply to be a guest at: info@coachclarence.com. We love your feedback.YouTube: Coach Clarence TVInstagram: www.instagram.com/coachclarence1Instagram: www.instagram.com/clarencemfergusonFacebook:https://www.facebook.com/groups/fitover40withcoachclarenceLinkedin:https://www.linkedin.com/in/clarencef/Pinterest: https://www.pinterest.com/CoachClarence/Twitter: https://twitter.com/fitnusbiznus

In this episode of SurgOnc Today®, we talk with Dawn Mussallem, DO, a certified lifestyle medicine physician. She helps us walk through the importance of staying healthy and provides thoughts and suggestions for healthy living. We discuss exercise, nutrition, health and happiness.

Physical activity and exercise is known to be beneficial for individuals with both Type 1 and Type 2 Diabetes. This podcast is another in the BJSM and PACC series which looks to help health care professionals who are looking to have more conversations with patients about physical activity in long term conditions.  Nusrat Kausar is a dietician who sits on the BDA specialist groups for Sports and Exercise Nutrition and Exercise in diabetes. She has a wealth of experience in discussion physical activity with this patient group and in providing education for others to do so. She joins Dr Dan Fitzpatrick, a Sport and Exercise Medicine Registrar, to discuss this crucial area. The Physical Activity Clinical Champions or PACC programme is a national project delivering physical activity education to professionals working in healthcare to help get patients more physically active. It was previously being led by public health England as part of the moving healthcare professionals programme and funded by the national lottery & Sport England and is now being led by a consortium of The Faculty of Sport and Exercise Medicine, The Advance Wellbeing Research Centre at Sheffield Hallam University and Intelligent Health and is being re-designed with new resources. This podcast forms part of a series to support physical activity education for professionals working in healthcare. For anyone you would like to get involved with PACC project then please do email us at pacc@shu.ac.uk  Resources discussed https://movingmedicine.ac.uk/pacc/   Type 1 -  Digibete - https://www.digibete.org/sports-page/ Team Type One Style - https://teamtypeonestyle.com/ JDRF - https://jdrf.org.uk/news-and-events/health-care-professional-events/ Diabetes UK - Type 1 events - https://www.diabetes.org.uk/how_we_help/type-1-events/healthcare-professional-volunteering EXTOD - https://www.extod.org/ The Glucose Never Lies - https://theglucoseneverlies.com/ Diabetes Chat - https://www.diabeteschat.net/   Type 2 -  The 5s - https://www.leicesterdiabetescentre.org.uk/news-blog/ldc-highlights-five-important-health-behaviours-for-diabetes-management Diabetes UK - https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/exercise , https://www.diabetes.org.uk/node/1155 , https://www.diabetes.org.uk/for-professionals/supporting-your-patients/information-prescriptions/information-prescriptions-qa#download NHS exercise links - https://www.nhs.uk/conditions/nhs-fitness-studio/, https://www.nhs.uk/live-well/exercise/ Other exercise videos -https://www.youtube.com/user/LWRFitnessChannel/videos?app=desktop     General education -  Updating general diabetes knowledge - https://pro.campus.sanofi/uk/type-2-diabetes/education , https://abcd.care/ , https://www.cdep.org.uk/ DSN forum - https://www.diabetesspecialistnurseforumuk.co.uk/hcp-resources Diabetes NNF - https://www.diabetes-nnf.co.uk/  Diabetes Professional Conference - https://www.diabetesprofessionalcare.com/

In this episode of Run with Fitpage, we have a leading researcher in the field of ketones - Dr Brendan Egan. Dr Egan discusses about the basics of ketosis, the current studies around usage of ketones for athletic performance and a lot more, with our host Vikas Singh. Dr. Brendan Egan is an Associate Professor of Sport and Exercise Physiology and the Head of the School of Health and Human Performance at Dublin City University (DCU). With a focus on skeletal muscle function and adaptation across the lifespan, his research delves into the interplay between nutrition and exercise interventions for both athletes and older adults. Dr. Egan holds a BSc in Sport and Exercise Science from the University of Limerick, an MSc in Sport and Exercise Nutrition from Loughborough University, and a PhD from DCU. He completed post-doctoral training at the Karolinska Institute in Sweden, where he investigated skeletal muscle development and insulin resistance mechanisms using animal models and in vitro cell systems. As a Principal Investigator at DCU's Life Sciences Institute and a Visiting Research Scientist at the Florida Institute for Human and Machine Cognition, Dr. Egan leads human trials focused on performance, recovery, and adaptation. His team utilizes advanced molecular analysis tools, including transcriptomics, proteomics, and metabolomics, to explore the effects of acute exercise and training on circulating factors like metabolites and extracellular vesicles. Dr. Egan's research aims to uncover how these factors contribute to the adaptive responses and health benefits of exercise, enhancing our understanding of exercise physiology and its applications in health and performance.Dr. Egan's full profile including publications may be found at:www.dcu.ie/researchsupport/research-profile?person_id=35443About Vikas Singh:Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:Instagram: @vikas_singhhLinkedIn: Vikas SinghTwitter: @vikashsingh101Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

Kate McDaid, Founder of NutriKate is a health and Performance Nutritionist Kate studied Food Science at the University of College Dublin before following her ambition and moving to the UK to complete an MSc in Sports and Exercise Nutrition at Loughborough University. She landed a position in a nutrition consultancy over there quickly progressing to Senior Health and Performance Nutritionist where she started to build an extensive portfolio working with professional sports teams, elite sporting scholars, corporate clients, charity organisations, weight-loss and health seeking individuals. She took this experience back to Ireland with her in 2017 and founded NutriKate, a high-performance nutrition consultancy. Kate's love for nutrition stemmed from her competitive sporting background. She has captained the Irish basketball team and more recently played football for Dublin GAA. In today's podcast, we go through the 4 R's of recovery. A must listen for every GAA player looking to bring their game to the next level!   (Website) Homepage - NutriKate (Instagram) Kate McDaid | Nutritionist

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 2552: Christian Finn debunks the common belief that consuming carbohydrates post-workout is essential for muscle growth. Finn argues that unless you're an athlete doing multiple daily workouts, the timing of carbohydrate intake does not significantly impact muscle recovery or growth. This enlightening episode delves into the science behind post-exercise nutrition and offers practical advice for everyday fitness enthusiasts. Read along with the original article(s) here: https://muscleevo.net/carbs-after-workout/ Quotes to ponder: "You don't need carbs after a workout to build muscle." "In one study, taking 50 grams of carbohydrate with 25 grams of whey protein after exercise failed to stimulate muscle protein synthesis or inhibit protein breakdown to a greater extent than 25 grams of protein alone." "The combination of fat and protein has a number of interesting benefits in the muscle-building department." 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 2552: Christian Finn debunks the common belief that consuming carbohydrates post-workout is essential for muscle growth. Finn argues that unless you're an athlete doing multiple daily workouts, the timing of carbohydrate intake does not significantly impact muscle recovery or growth. This enlightening episode delves into the science behind post-exercise nutrition and offers practical advice for everyday fitness enthusiasts. Read along with the original article(s) here: https://muscleevo.net/carbs-after-workout/ Quotes to ponder: "You don't need carbs after a workout to build muscle." "In one study, taking 50 grams of carbohydrate with 25 grams of whey protein after exercise failed to stimulate muscle protein synthesis or inhibit protein breakdown to a greater extent than 25 grams of protein alone." "The combination of fat and protein has a number of interesting benefits in the muscle-building department." Learn more about your ad choices. Visit megaphone.fm/adchoices

Exercise…Nutrition…Life…Do the BASICS work…YES/NO/WHY…

Episode #306. How can women build muscle, commit to an exercise program, and manage menopause weight gain? Dr Alyssa Olenick returns today to finish our conversation on exercise and recovery for women, answering these questions and many more. You'll learn how women should be training differently from men, including what you should implement and avoid. We discuss how to grow your booty, how to tell if you've trained hard enough, and how to train regularly. Dr Olenick also covers whether cold water immersion is safe and beneficial, what to do about weight gain during menopause, and what you should be supplementing with. Specifically, we discuss: Intro (00:00) Understanding Sex Differences in Training: Tailoring Workouts for Women (01:59) Mastering RPE for Effective Workouts: A Beginner's Guide (13:16) The Ideal Weekly Routine for Booty Gains: Quality Over Quantity (23:34) How do you know if the workout program is effective? (29:07) Navigating Soreness and Recovery in Strength Training (39:02) Cold water emmerson and reducing muscle soreness (49:03) Navigating the Menopause Conundrum: Understanding Weight Gain and Body Changes (56:21) How Resistance Training Transforms Women's Health During Menopause (1:08:00) Zone 2 Training vs. High-Intensity Workouts: What's Best for Women? (1:17:50) HIIT Explained: Maximizing Benefits with True High-Intensity Interval Training (1:27:02) Demystifying Supplements: What Really Works for Fitness and Recovery (1:35:25) Breaking Myths: The Truth About Women, Hormones, and Strength (1:41:02) Outro (1:44:13) Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts. Make sure to listen to her first episode on The Proof here. Sponsors: If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Shopify, the world's leading e-commerce platform, helps you turn browsers into buyers with the internet's best-converting check out–up to 36% better compared to other leading e-commerce platforms. To boost your conversion rate, and grow your business, sign up for a one-dollar-per-month trial period at shopify.com/proof. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Consider 38TERA's DMN-01 prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Use code THEPROOF for a discount at checkout.  Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

‍‍What role does fitness, nutrition, and sleep play in shaping your productivity and mental clarity? Dive into this fascinating episode where the astute, Dr. Uche Odiatu, unravels the myth that excessive exercise yields better health outcomes, and underscores the value of simple physical activity for boosting productivity and brightening mental clarity. Prepare to have your presumptions shattered as you learn how sunlight, your sleep cycle, and even the food you consume can profoundly impact not only your physical health, but your mental fortitude as well.In the whirlwind life of the 21st century, Dr. Uche shares his wisdom on the importance of balance - be it physical activity, diet, or sleep. We'll learn how nutrition recommendations can fluctuate, depending on individual health outcomes. The conversation culminates into practical guidance and easy-to-adopt habits for morning light exposure, bite-sized exercises, and sleep hygiene, changing how you perceive and manage your health, one small step at a time.What You'll Learn in This Episode:The myths and misconceptions about exercise and fitness.The importance of balance in exercise routines.The impact of sleep and circadian rhythms on your health.How exposure to natural light can improve your health.The role of nutrition in your overall health and individual responses to food.How to implement positive changes—morning light exposure, bite-sized exercises, nighttime sleep hygiene — into your everyday life.Listen now to gather these golden nuggets of information that can transform your perception about health and wellness, and help you foster a far healthier and content life while on the go.‍Created by dentists for dentists: For practice management software that seamlessly integrates patient engagement, clinical charting, and practice growth without compromise, check out our sponsor, Oryx. As a listener of this podcast, schedule a free demo today with Oryx! Visit their link here: https://thedentalmarketer.lpages.co/oryx/‍You can reach out to Dr. Uche Odiatu here:Website: http://www.druche.com/Instagram: https://www.instagram.com/fitspeakers/‍Mentions and Links: People/Public Figures:John CandyElvis PresleyBooks/Publications:Sapiens: A Brief History of HumankindThe New York TimesProducts/Brands:PradaLexusM.C. Hammer PantsFormula One CarStarbucksUber EatsGrounding MatSAD LightPlaces:WhistlerTerms:ZeitgebersNucleus SuprachiasmaticContinuous Glucose MonitoringCircadian Rhythm‍If you want your questions answered on Monday Morning Episodes, ask me on these platforms:My Newsletter: https://thedentalmarketer.lpages.co/newsletter/The Dental Marketer Society Facebook Group: https://www.facebook.com/groups/2031814726927041‍Episode Transcript (Auto-Generated - Please Excuse Errors)‍Michael: alright, Uche, talk to us. What's one piece of advice you can give us this Monday morning? Uche: Well, it was all a concept of, I really see the myth of fitness, the myth of exercise, the myth of taking care of yourself. Most people think of it as something as when you reach a rock bottom, right?You're 45, someone had a heart attack or you're 15. You've had some bad news about your GI tract and you need a PPI. Few people think of fitness as something else other than just to look good for high school reunion or a college reunion. But you start looking at it as the ability to add productivity to give you mental clarity.And the minute you sleep deeper, one of the benefits of being physically active is you sleep deeper. But all people who sleep deep Uh, better memories, which translates into, you know, better interaction, better communication, but also better sleep helps you process emotion. So the minute you process emotion, you have higher emotional intelligence, which also then allows you to be able to better communicate and not be stalemated.Interesting. Michael: So then what's the first step here when we, when we want to have like, I guess, better sleep, is it getting better with our nutrition or our fitness? Uche: You know, it's everything. You'd be surprised. There's a thing called Zeitgeist. So Zeitgeist are cues that switches your circadian rhythm. The number one is light and dark cycle.So the minute someone doesn't get outside in the morning and they just have darkness around in the room, part of the brain thinks you're messed up. And you start going down in your physiology, become more insulin resistant. So the whole idea being is though, depending on what kind of quality of sleepy ones and everyone wants top notch quality is to start having them a dimmer light as the evening goes on.The worst thing you could do, um, after two hours after sundown is to have bright overhead lights. And the more successful the dentists are, the more pot lights they have, the more pot lights you have, the more your ancient brain thinks it's daylight. Which means you don't sleep deep, the media don't sleep deep, the memory worsens, and you're not able to process emotion, so emotional intelligence goes down, less able to impact people emotionally during conversations.Michael: Interesting. Okay, so in the morning, we want to seek daylight or sun. Immediately, when we wake up, Uche: almost any light, you got to think, and there's a book called Sapiens by, uh, Harari. He's a New York times bestseller. So Sapiens S C P I E N S. And he said, you and I are more like cavemen and cave women. You think you're, I'm a modern guy.You're wearing my Prada, but really our physiology is as a 2 million year old physiology. So in the morning, if we were a tribe of 10, 15, 50, 15 or 50, 60, 70 people, the first time, left the cave. The only people that stayed inside the cave were the sick or the dying. The sick and the dying stayed inside the cave.But on first light, everyone leaves. So that being said, if someone works from home, or if someone goes down to their, you know, their four car garage, takes their, you know, their Lexus to work, they park in an underground garage, the body gets no sunlight on them. They get no natural daylight. The body, our caveman brain then, thinks you're near death.Near death is not a good physiology. It's not a good way to, you know, Get your nervous system getting ready for a big morning of crown preparations or a big morning of surgery. So first light in the day is ultra important. Almost important is getting a good night's sleep. That first light resets your circadian rhythm.There's a part of your brain called the super charismatic nucleus. It's about 20, 000 neurons. And it's deep inside the brain. And when you get light on your skin or light on your eyes, that information goes through the optic nerve into those, into that brain region. And the brain goes, Oh, another day around to go around the sun.And it starts pumping out alive hormones. Michael: Okay. So those are the first things we want to do as far as when it comes to improving our ourselves is making sure sleep is good. Now, when it comes to the fitness part, where do we go with that Uche: massive. This is massive. I think dentists realize, we see patients oftentimes from age 2 to 102, and I see people who look good.They're 85, 90 years of age, they walk independently, they're into the chair, they can get up easily. They don't have aches and pains that are asking for the third pillow to keep their neck up as you're working on them. They don't ask to be propped up because they don't have post nasal drip. And if dentists are smart, if you're watching out for it, you start asking people, Hey, what do you have for breakfast?How can you look good at 90 or at age 80? How can you be still owning those four restaurants? And you start realizing physical activity is one of the best predictors of a healthy lifespan and a healthy health span. So exercise scientists have now said more important than nutrition. Being physically active.There's hundreds to thousands of studies to show how being physically active gives you a longer health span. Most people think of lifespan, which is basically how long you live. Few people think of health span. That's how long you live without having a disease or disability. So basically you want your health span to be as long as possible.And if you are going to leave the planet, it's two or three days and then you're gone. Or, at 95, hella skiing off of Whistler and then you, then you go. That'd be a great way to go in a blaze of glory at age 95. Michael: Yeah, that's true. So then, with that being said, with the fitness part, right? Cause I think it's easy to be like, okay, we're going to do this with our sleep, lower the light.Right. And that's pretty instructional. And then, okay, we're going to get light immediately. But when it comes to fitness, I feel like there's so much, right? There's that strength training, there's cardio, there's anaerobic, aerobic, there's many, many different things we can do. And then we get injured too.Right. And then that stops us. And so how can we, I guess, come up with something that will improve our life, but a specific plan. Uche: Okay. And that's, those are legitimate complaints. You know, people, a lot of dentists are all or nothing. A lot of them think I was a great college athlete. I played hockey. I played lacrosse.I played football or I was a power cheerleader. Unless I can train three hours a day, I'm not doing anything. So 77 percent of dentists, 77 percent of the general population are physically inactive. And mainly them being either they're on or off. They don't have a dimmer switch. The dimmer means, even though you might, you know, might own four practices, you might have a 12 chair office, you might have 52 staff, the body actually now, the exercise signs are now shown, exercise bites, which is basically two to three to four minutes of activity, could be as good or better for you than a 30 minute or 45 minute steady state program.So they're called exercise bites, and that's basically using the new signs of interval training to tap into how the physiology is best strengthened, and you can get fit faster. with exercise bites where you have intense, then you relax for five minutes to an hour. So, you know, with that, that means, you know, going out to your car to get your lunch that you've been purposely misplaced or go outside to move your car for the parking lot or going upstairs to text someone at during a coffee break instead of staying up and looking at, you know, insurance reports.And there's many ways to do that. So exercise bites, it's a little burst of activity with some spaced recovery in between. Michael: Interesting. Is that what you do? Okay. Uche: No, yeah, I really haven't worked out for an hour since I was like 28. I think I competed in a bodybuilding competition in Spain back then, but since that time, the last almost 30 years, I work out maybe 30, 45 minutes.Sometimes it's as little as 20 minutes. I'll take three exercises. So if I'm doing legs, back and biceps, I will do three exercises. And rotate them and do about five or six sets each. And it'll take me about 15 to 18 minutes. And that's enough to get a full body pump. And if you're doing exercises with a full range of motion, you can really get an incredible workout and then you're done, you don't need this hour, two hour marathon of fitness.You know, they've actually shown that steady state workouts are like MC hammer pants. They were cool back in the nineties, but they're very dated. Steady state exercise is a very dated affair. Michael: Interesting. And do you have like a day for rest or anything like that? Or no, it's every single day you do this.Uche: Good question. I think a lot of dentists and we're guilty of it, right? Smart people. I think a friend of mine calls it intellectual disease. We overthink exercise, we overthink nutrition, we overthink everything, and then you get what's called paralysis by analysis. A lot of dentists don't realize that we know more about nutrition than physicians.We do about 30 hours in our four years. Average physician does zero. Michael: Like, Uche: I think 25 percent of medical schools have any kind of nutrition criteria for the graduating from medical school. One dentist one time was sitting in my lecture. He texted his son who just graduated from medical school. And he said, Hey, some, some dentists just told me That you guys didn't do any nutrition in medical school.He goes, son, tell me something different. And the son said, dad, I did zero hours of nutrition in the last four years. Zero. So we know enough, we know enough nutrition to coach people chairside. my big thing is though, you really can't take patients on a journey. You yourself haven't been on. So you really got to look the part, you know, you can't smell like a drive thru and be very convincing chairside.You know, if you're getting your fingertips are yellow from smoking instead of turmeric, then guess what patients are going, Hey, that disconnect. You're guiding me on this total patient journey and you look like John Candy or Elvis Presley the night before he died. Michael: Interesting. Okay. So then that's the fitness and then the nutrition part real quick.If you can let us know, because Ushi, I know you've heard this many times, right? Hey man, fruits at night are bad or carbs are bad or hey, well only the, you know, Mediterranean diet, all these things. And I feel like sometimes I see you and you're, you're eating what you want, whatever you want. Uche: For sure. Um, a calorie is not a calorie.food affects people very differently. there's a new device now called CGM, Continuous Glucose Monitoring. And if I eat a hot dog and you eat a hot dog, your blood sugar may not rise and might go up. And that depends on your age, genetics, how physically active you are, how rested you are, if you just had some physical activity beforehand.If the hot dog is eating with some vegetables. What's your state of mind when you eat? If you're nervous and anxious and eating, the body responds very differently to the foods that you're eating. If you, if you're feeling guilty and you're eating fries, your body responds with a higher blood glucose spike than if you're feeling chill and relaxed, and I deserve these fries.I just came back from an hour of skiing. So, it all depends on age, how much muscle you have, how well rested you are, what else you're pairing it. So, a calorie isn't just a calorie, it depends on who's eating it, when you're eating it, what you just did before, and your state of mind when you're eating it.And that's why this, this can get very confusing, but my whole program is moderation rules the show. It's not just about looking great for eight weeks. inch by inch fitness is a cinch, but most people do such hard, uh, mega goals and activities. They fall off the wagon or as you said earlier, um, they get hurt.So the only reason why I've been training now for over 40 years is because I haven't had any big injuries. But I do do the physio though. I do get the massage. I do get some acupuncture, you know, I take care of myself. You know, I have the red light therapy. I got a grounding mat. I got the SAD light. I do all of these things, take care of this, you know, high performance formula on a race car called the dentist's body.Michael: Okay. Interesting. So if we could just three takeaways that we can do tomorrow, our listeners, and we start seeing our lives improve. What would those three things be? Uche: I would say first thing in the morning, within an hour, I would say get outside and get some daylight. It's the best way to reset your brain.And if you reset your brain first thing in the morning, you'll sleep deeper and better. You sleep deeper and better, you'll have a better brain, better memory, better, better mental processing. you can't get outside, I would say get yourself an SAD light. It's a 10, 000 lux light, which you plug in, they're about 100 to 200.plug it in and have it on your, on your island as you look at your texts or your answering emails first thing in the morning. So I would say get some morning light. Second best is artificial light to get some physical activity in the day. It doesn't have to be an hour. It could literally be a coffee break.Go down and walk to the Starbucks and get your coffee instead of having the Uber Eats send it to you at lunchtime. Go out to your car, do a little, you know, a 10 minute meditation, some quiet time at lunchtime and then walk back. Those little exercise bites is my number two. strategy for my busy professionals to take away third, I'd say nighttime have a sleep hygiene system where you slowly as the evening wears on you dim the lights because anytime you have really bright lights, the brain thinks the daylight at 11 o'clock at night.If you're a successful dentist, you have 10 offices. We just did a full mouth rehab. You have 200 pot lights going on. Your ancient caveman or cavewoman brain says it's noon. And you might fall asleep because you're exhausted and you're still chewing on a retraction cord. Okay. What happens is you don't sleep as deep and your, your body makes 25 percent less melatonin.So you have a weaker immune system. And because you don't sleep as deep, you slowly age at a more accelerated fashion each night. So morning sun, exercise bites, and dim the light as the evening goes on to treat this body like a high performance Formula One race car. Michael: Beautiful, Uchi. I appreciate your time.And if anyone has further questions, where can they find you? Uche: Um, I'm on Instagram. If you go to at Fit Speakers, and you go, you know, Fit Speakers is the way to find me. If you just Google Uchi, U C H E, fitness dentist, I'm the only guy. Out of 260, 000 dentists in North America, there's only one Uchi fitness dentist.So just Google Uchi fitness dentist. Direct message to me. My phone's available. I'm here to serve. It's my desire to help my colleagues live a more elegant, more physically fit life. And to make their health span as long as their lifespan. So they can leave the planet by hella skiing at age 97, 98.Michael: Wonderful. Thank you so much, Uchi, for being with us. It's been a pleasure. And so much for coming with me on this Monday Morning episode. Uche: My pleasure, Michael.

Curious about the adorable, wrinkle-faced Shar-Poo dog breed? Doodle Dogs Utopia has you covered with a new guide that contains everything you need to know about this beautiful breed. Check out the full guide on the subject at https://doodledogsutopia.com/shar-poo-doodle-dog-owners-guide-overview-tips Doodle Dogs Utopia City: Thousand Oaks Address: 3435 E Thousand Oaks Blvd. Website: https://doodledogsutopia.com/ Email: infoandshares@doodledogsutopia.com

This week on the Million Dollar Mastermind podcast, host Larry Weidel is joined by Lisa Brooking, a dynamic and engaging healthcare leader with a proven track record in both the private and public sector and CEO of Healthcode Medical, a private medical practice with a current revenue of 8 million dollars. Lisa has a solid background in healthcare, beginning her career as a critical care nurse and moving up to a leadership role. She is dedicated to delivering high-quality, patient-focused care. Lisa is a creative thinker and influential leader who tackles complex issues with innovative solutions, always mindful of ROI and potential risks. She has been honored with the Young Women of the Year award by the Business Women's Association for her purpose-driven leadership and hands-on management style. An accomplished athlete and speaker, Lisa thrives on motivating healthcare professionals, students, and athletes, sharing her experience and insights across various platforms.

TUNE IN TO LEARN:  All people aspire to get healthier, fitter, more successful in the upcoming year.  Very few commit to a course of action that's effective and sustainable for them.  This podcast episode will help you do exactly that.  Learn what makes the biggest difference in your health, nutrition, fitness and how to make it happen without overwhelming exercise and diet programs, having to re-invent your whole lifestyle.  

Many women want to lose weight. To lose weight for active women over 40, they also don't want performance to deteriorate. There are a few things to consider. First, it's not the eat less, exercise more dogma that will get you what you really want.  Most women want energy, tone and definition, and strength for now and later. Better blood sugar control that supports reductions in belly fat and overall insulin sensitivity.  Am I right? But eating less and exercising more - if successful at all during menopause and post - will generally cause the opposite. Less energy, worse mood, poor sleep, less muscle tone, and spirals down from there with long term ramifications to health.  Being active, whether sports performance level or just athletic active, requires energy. There is still a way to juggle goals of maintaining or improving performance while still dropping a few pounds of extra cushioning.  Eating to Lose Weight Active Over 40 Close to the beginning and/or after completion of exercise, peri- and postmenopausal athletes should aim for a bolus of high EAA-containing (~10 g) intact protein sources or supplements to overcome anabolic resistance. Anabolic resistance is the status of muscle loss being more likely than muscle gain and it requires more intense exercise stimulus (strength training), quality protein stimulus, and recovery to overcome it.  An ACSM review of literature stated 20 g protein pre-exercise (and 40 after) for older adults to boost Muscle Protein Synthesis similar to that of a 20 yr old when workout conditions were comparable.  Time pre-exercise fuel for optimal digestion. Within 30 minutes of a workout the easier to digest fuel must be. It's not only a comfort factor, but also the diverted energy for digestion competing with the need for blood flow to deliver oxygen to working muscles. Both digestion and performance will suffer. A “simple shake” with protein powder and unsweetened almond milk or water may be the easy way to go.  If you want carbs, add a half a banana to the shake or have half cup oatmeal with protein powder. Pre-workout, avoid fiber and fat. A mixed meal eaten pre-workout should allow at least 2 ½ - 3 hours to be fully digested. Some will feel most comfortable if this is longer than that (4 hours) if it's following recommendations for high fiber, high protein and high fat.  Given recommendations range from at least 10 to 20 grams of protein pre-workout, below are some examples of protein sources. The more challenged you are with gaining lean muscle (and or are attempting to lose weight while retaining muscle) the higher end of the range you want to be. Lose Weight for Active Women: Women's Guide to Exercise Nutrition High EAA examples of 10 g protein:  Small half a simple shake including protein powder and unsweetened almond milk  Dairy (which does by the way include whey protein) generally pre-exercise wouldn't be recommended due to its influence in mucus production, even if you tolerate which a lot of women don't later in life (but Greek yogurt or cottage cheese are sources of protein- again I don't recommend pre-exercise). ·      2 eggs equal 12 grams of protein (if you tolerate eggs)  ·      ½ cup steel cut oats with protein stirred in ·      Quinoa  Choices vary as to whether you want carbohydrate prior or not to avoid early fatigue during exercise sessions. Overcoming Anabolic Resistance:  A study in the European Journal of Sports Science found higher protein intakes (2-3 times the protein Recommended Dietary Allowance (RDA) of 0.8 g/kg/d) during periods of energy restriction can enhance fat-free mass (FFM) preservation, particularly when combined with exercise. Athletes [and let's include, the very active] aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1) (or ∼2.3-3.1 g kg(-1) FFM) in combination with a moderate energy deficit (-500 kcal) and the performance of some form of resistance exercise.  What does that look like for you?  Say you weigh 130lbs. Rounding Kgs up to 60.  Based on body weight: 162 g protein  Using the FFM example:  Say you weigh 130lbs and are 25% body fat. Subtracting the fat weight in lbs (32.5) from bodyweight leaves 97.5 Fat Free Mass.  224 g  Using the high range number for each of body weight and FFM-based protein recommendations, the daily protein recommendation then would be 162 – 224 grams of protein daily. That is with the goal of losing weight while resistance training with a moderate calorie deficit.  Taking a median number of 180 g protein with each gram of protein offering 4 kcals means you'd be taking in 720 kcals/day from protein.  Fat = 7 kcals, Carb = 4 kcals.  Prepare to be confused.  Health Organizations Weigh in (Not necessarily on losing weight) Prestigious Organizations Offer These Calculations for a 130lb active woman:  American Dietetic Association (ADA): at least 59 - 106 grams/day. The Centers for Disease Control and Prevention (CDC): 48 - 169 grams/day (10-35% of daily caloric intake). World Health Organization safe lower limit: 49 grams/day. Keep in mind these recommendations vary in goal. The least amount of protein to avoid death or illness is not the same to thrive and add lean muscle, strength and energy. We have a gap.  So, it is of course confusing. We also have emotional relationships to food and beliefs we've held for a long time. Those too are likely factors in your reaction to this episode. You're nodding or shaking. Even though the science is the basis of the content, we don't as humans adopt it readily.  Say You Don't Want to Lose Weight You Want to Maintain Daily protein intake should fall within the mid- to upper ranges of current sport nutrition guidelines (1.4-2.2 g·kg-1·day-1) for women at all stages of menstrual function (pre-, peri-, post-menopausal, and contraceptive users) with protein doses evenly distributed, every 3-4 h, across the day. Eumenorrheic athletes in the luteal phase and peri/post-menopausal athletes, regardless of sport, should aim for the upper end of the range. Let's do the math.  130lb woman  Convert to kg: 59 129 g protein    150lb woman  Convert to kg: 68 149 g protein  This is the equivalent of 1 g protein per lb of body weight. You can keep it easy by remembering that is your daily AND that a “dose” of protein needs to be at least 30gm at a meal. However, if you go higher as suggested for your first meal of the day, the next meal may not need to be as high if you eat within 3-4 hours to keep that muscle protein synthesis up. The alternative is muscle protein breakdown. You're in one or the other. There's really not a neutral.  To Lose Weight for Active Women, Examples of a day of high protein meals:  Pre-Workout: 20 gm protein in a simple shake pre-workout  Or minimally, 12 gm protein in two eggs pre-workout Meal Examples:  45g protein in a post- workout smoothie  51g Salmon (35) + quinoa (6) + Greek-style yogurt (10) with berries  43g Taco Salad with ground Bison (35) + Black beans (8)  46g 6 large Sauteed Scallops (29) + Three-bean salad (8) + Black Bean Brownie (9)  I'm not an advocate of calorie counting. However, a snapshot of the number of calories you take in can be helpful. Many women are too far below what they need, AND too low in protein, AND not lifting weights with adequate intensity or sleeping. Those will add up to muscle loss. You may temporarily think you're successful at the weight loss game, but unless you mitigate it, muscle loss will result in you feeling weaker, less energetic and having a slower metabolism  Weight loss with an on-target activity plan means having a slight caloric deficit with an increased amount of protein from a maintenance phase. Other research I've shared suggests increasing protein by 10-15% above maintenance along with a reasonable deficit if weight loss is needed.  So, let's challenge that.  Do you need weight loss? Or do you need to gain lean muscle? Get very clear. You may need both but someone listening needs to hear this: you don't need weight loss; you need fat loss. That will come with an increase in lean muscle and a decrease in inflammation.  Additionally, to Lose Weight While Active Over 40 Creatine supplementation of 3 to 5 g per day is recommended for the mechanistic support of creatine supplementation with regard to muscle protein kinetics, growth factors, satellite cells, myogenic transcription factors, glycogen and calcium regulation, oxidative stress, and inflammation. Postmenopausal females benefit from bone health, mental health, and skeletal muscle size and function when consuming higher (5g) doses of creatine. References:  Murphy CH, Hector AJ, Phillips SM. Considerations for protein intake in managing weight loss in athletes. Eur J Sport Sci. 2015;15(1):21-8. doi: 10.1080/17461391.2014.936325. Epub 2014 Jul 11. PMID: 25014731. Hector AJ, Phillips SM. Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. Int J Sport Nutr Exerc Metab. 2018 Mar 1;28(2):170-177. doi: 10.1123/ijsnem.2017-0273. Epub 2018 Feb 19. PMID: 29182451. Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. doi: 10.1080/15502783.2023.2204066.  Science:  PMID: 37221858; PMCID: PMC10210857. Resources:  5 Day Flip: https://www.flippingfifty.com/5dayflip Flipping 50 Cafe Membership: https://www.flippingfifty.com/cafe/ Flipping 50 Protein: https://www.flippingfifty.com/store/protein-powders/paleo-protein-powder-vanilla/ Other Episodes You Might Like:  How Much Collagen Counts Toward Protein Needs?  https://www.flippingfifty.com/how-much-collagen/ Protein Supplements for Muscle Building: What, When & Why to Exercise for Women 40+  https://www.flippingfifty.com/protein-supplements-for-muscle-building/ Midlife Weight Loss: Burn Body Fat, Balance Your Hormones  https://www.flippingfifty.com/midlife-weight-loss/

Join me on the latest episode of The Leo Alves Podcast, "Fuel Your Workout: Essential Nutrition Tips for Health and Fitness." It's just you and me diving into sports nutrition, making it simple and doable for your fitness routine. In this episode, I'll guide you through the maze of macronutrients – breaking down proteins, carbs, and fats – and how they can supercharge your workouts and aid recovery. Ever wonder what the best pre-workout snack might be? I've got some tasty suggestions, including why a humble banana could be your energy-boosting secret weapon. Post-workout nutrition is crucial, and I'm sharing some cool insights, like the surprise of chocolate milk for recovery. And let's get real about supplements – I'll explain why focusing on whole foods can be a game-changer for your fitness results. Struggling with proper protein intake or staying hydrated? No worries, I've got practical, delicious solutions to keep you on track. It's all about making healthy eating enjoyable and effective for your fitness journey. So, grab your headphones and join me on this episode of The Leo Alves Podcast, available wherever you love to listen to your podcasts. Don't forget to subscribe, share with a friend who could use some fitness inspiration, and drop a review to support our journey together. Let's fuel up and make your health and fitness goals a reality! Click Here to Inquire About Becoming a 1-2-1 Online Fitness MemberMy InstagramMy X (Twitter)My TikTokMy FacebookMy LinkedInMy YouTube ChannelMy ArticlesClick Here for a Free Workout Plan and/or Nutrition for Fat Loss GuideSubscribe to my Email ListMy Online Calorie Calculator Timestamps:(01:01) The Role of Food Beyond Fuel in Fitness(02:10) Understanding Caloric Needs for Workout Efficiency(03:23) The Importance of Protein in Muscle Repair and Growth(06:33) Carbohydrates: The Energy Source for Workouts(07:33) Healthy Fats in Sports Nutrition(09:17) Staying Hydrated: Essential Hydration Tips(11:01) Effective Pre-Workout Meal Ideas for Maximum Performance(13:57) Optimal Post-Workout Foods for Recovery(16:55) Exploring the Anabolic Window: Timing Your Nutrition(17:57) Supplements vs. Whole Foods in Fitness Nutrition(20:39) Addressing Protein Deficiency in Fitness Diets(23:39) Overcoming Chronic Dehydration: Strategies for Athletes and Fitness Enthusiasts(24:55) The Significance of Fiber in a Healthy Fitness Regimen(26:26) Incorporating Nutritional Variety for Balanced Fitness(28:53) Wrapping Up: Key Takeaways on Nutrition and Fitness

Calorie Calculator Link: https://fit40-online-coaching.ck.page/e6fe8fe66d If you are trying to get your nutrition back on track asap, you're in luck. There are a few ways I can help you. 1. THE FIT40 FAMILY FACEBOOK GROUP I provide tons of free tips and resources every single week in my private Facebook group specifically for Moms 40+.To check them out you can visit the link below: ⁠⁠⁠⁠www.facebook.com/groups/fit40family/⁠⁠⁠⁠ 2. FIX MY DIET CALL Every member of my email list receives a totally free, zero-obligation "Fix My Diet" call. To sign up for the email list and receive tons of free helpful resources visit ⁠⁠⁠⁠Fit40coaching.com⁠⁠⁠⁠

  Mark Sisson, although not considered the founder of the Paleo movement, was instrumental in making people aware of its concepts. He has encouraged millions to alter their lifestyles for the better through his research, experience, and his passion for helping others.     The lifestyle Mark adopted includes primal eating with exercising in a way that promotes maximum results in minimum amounts of time. Mark champions the philosophy that exercise should be motivated by enjoyment and does not need to be about pain and suffering. He encourages frequent, low-intensity movement combined with periodic, but short, high-intensity workouts. In addition to his many books, Mark created Primal Kitchen that offers health-conscious consumers the best possible choices in condiments, sauces, dressings and healthy snacks. He latest successful endeavor is peluva. The first-ever shoe design to deliver all three crucial criteria: greater comfort, function and style. marksdailyapple.com peluva.com

Struggling with health challenges that seem insurmountable? Join us for an episode that unravels the mysteries of functional nutrition and the incredible potential to overcome chronic pain, fatigue, autoimmune conditions, and fertility struggles. Time to control of your well-being and future.

Did you know that improper pre and post-workout nutrition in menopause could be the reason you aren't seeing results? It SUCKS to be busting your butt in the gym and realize that something as simple as a snack is why you aren't seeing results! Shocking, I know! In this episode, I cover: -Why we need to tailor nutrition in perimenopause and menopause -Why you need a pre-workout snack (when and what to eat) -Why you need a post-workout snack (when and what to eat) -Why fasting is holding you back -Different types of protein powders and their benefits I also have a guide we created that goes over what to eat and when for menopause workout nutrition. Just message me on Facebook or Instagram and I would be more than happy to send it over! To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/96azmCLxEl8 TIMESTAMPS: (00:00) — Introduction (02:10) — Today's topic: pre and post-exercise nutrition during perimenopause and menopause (03:23) — Why nutrition is especially important during perimenopause and menopause (09:18) — The significance of pre-workout nutrition: powering your performance (14:02) — The best timing for pre-workout nutrition (pre-workout nutrition guide) (16:30) — What to do if you train first thing in the morning (20:09) — The importance of post-workout nutrition: nourishing your recovery (27:36) — What to include in your post-workout nutrition (post-workout timing guide) (28:51) — Common challenges & misconceptions (30:10) — Why we DON'T recommend fasting before workouts (34:36) — The benefits of protein shakes for post-workout recovery (38:38) — Recap & wrap-up PREVIOUS EPISODES MENTIONED: ‣ Insulin Resistance & Menopause - https://podcasts.apple.com/ca/podcast/insulin-resistance-menopause-mmp-ep-3/id1683220450?i=1000611282522 ‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638 ‣ Plant-Based Eating in Menopause (ft. Coach Corinne) - https://podcasts.apple.com/ca/podcast/plant-based-eating-in-menopause-feat-coach-corinne-mmp-ep-33/id1683220450?i=1000632669618&app=podcast CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ‣ Email: stephanie@vitalityoet.com ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET

In this episode I inteviewed Bone Coach, Kevin Ellis.  We dive into it all! Have a pen and paper ready you will want to take notes! BoneCoach™ Website: https://bonecoach.com/   BoneCoach™ Youtube: https://www.youtube.com/bonecoach BoneCoach™ Instagram: https://www.instagram.com/bonecoachkevin BoneCoach™ Podcast: https://podcasts.apple.com/us/podcast/the-bone-coach-osteoporosis-bone-health-podcast/id1483975147 _______________________________________________________________________________________ Join the RESET & RISE communtity  HERE  For the Month of October Use the coupn code: THRIVE or THRIVEYEARLY Download the FREE "Diagnosed with cancer... Now what?" HERE.   Download the FREE "Thriving Through Cancer" PDF HERE.  Download the FREE "Reclaiming Your Life After A Diagnosis HERE.  Get MY BOOK HERE.  EMAIL ME: coachjennd@gmail.com My website: www.Jendelvaux.com Instagram: https://www.instagram.com/jendelvaux/ FAVORITE TEA Pique Tea: Favorite Tea:  https://www.piquetea.com/?rfsn=5818415.d1d969a&utm_source=affiliate  

Brendan Egan is the head of the School of Health & Human Performance at Dublin City University. Brendan's research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions ranging from athletes to older adults Brendan received his BSc Sport and Exercise Science from the University of Limerick in 2003, MSc Sport and Exercise Nutrition from Loughborough University in 2004, and PhD from Dublin City University in 2008, before completing two years of post-doctoral training at the Karolinska Institute.  His current projects include resisted sled sprinting, weight cutting in combat sports, and menstrual cycle and hormonal contraceptive use, as well as nutrition supplementation and performance such including exogenous ketones, beetroot juice and caffeinated chewing gum.  Outside of this Brendan has significant experience as a performance nutritionist with emphasis on field-based team sports, and endurance athletes. And we have it on very good authority that he was an exceptional athlete through his inter-county Gaelic footballer with Sligo from 2003 to 2017.   04:30 – Community shoutouts07:44 – Updates from Xylon & DavePaper mentioned in the podcast:Brady AJ, Egan B. Acute Ingestion of a Ketone Monoester without Co-Ingestion of Carbohydrate Improves Running Economy in Male Endurance Runners. Med Sci Sports Exerc. 2023 Aug 11. doi: 10.1249/MSS.0000000000003278. Epub ahead of print. PMID: 37565450.15:30 – Episode starts18:12 – Where did Brendan's academic journey start?21:15 – Why did Brendan choose to go into nutrition?22:50 – What has been Brendan's favourite sport to work with?28:40 – Favourite failures Brendan has had in his career31:56 – Why should people focus on general trends not specific numbers?34:49 – Endurance athletes and underfueling36:00 – Endurance athletes undereating protein38:08 – Why should you increase protein at breakfast42:43 – increasing protein and vegetables at breakfast46:40 – Molecular regulation of adaptation to exercise50:25 – What has Brendan learned from working in sports with weight cutting?56:03 – Are there learnings for endurance athletes from weight cutting sports?60:47 – Low fibre diet and body mass lostArticle mentioned on morning defecation and cerebral blood flow:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10142319/64:06 – Are exogenous ketones becoming more prevalent?66:03 – Summary of exogenous ketones for endurance performance70:03 – Blinding subjects in scientific studies73:41 – Beta hydroxybutyrate as a molecule and why it is so powerful76:14 – Exogenous ketones and running economy80:20 – What's Brendan's experience with CGM?86:11 – What does Brendan think about carbohydrate intakes above 120g/hr?92:30 – What are low hanging fruit in the supplement space for endurance athletes?98:47 – What is Brendan's 1km time trial time?100:43 – What are Brendan's current sporting endeavours?104:30 – OutroBrendan's Article on Adaptations to Exercise:https://pubmed.ncbi.nlm.nih.gov/36395350/Blog onweight:https://blog.supersapiens.com/what-is-race-weight/Brendan's ReviewArticle on Ketone Use:https://pubmed.ncbi.nlm.nih.gov/36214993/

Brendan is an Associate Professor of Sport and Exercise Physiology and Head of School for the School of Health and Human Performance at DCU. His current research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions ranging from athletes to older adults. His research group performs human trials involving both acute and chronic interventions for outcomes around performance (physical and cognitive), recovery, and adaptation. It has employed various experimental designs and has been complimented by molecular analysis tools, including transcriptomics, proteomics, and metabolomics. Nutrients recently and presently under investigation include caffeine, creatine, omega-3 fatty acids, resveratrol, leucine, protein hydrolysates, beetroot juice, and exogenous ketones.Brendan received his BSc in Sport and Exercise Science from the University of Limerick in 2003, MSc in Sport and Exercise Nutrition from Loughborough University in 2004, and Ph.D. from Dublin City University in 2008 before completing two years of post-doctoral training with Prof. Juleen Zierath's Integrative Physiology group at the Karolinska Institute, Sweden. His doctoral studies focussed on skeletal muscle adaptation to exercise, and in particular, the continuity between acute molecular responses to individual bouts of exercise and adaptations induced by exercise training, whereas his post-doctoral training utilized animal models and in vitro cell systems to investigate the transcriptional regulation of skeletal muscle development and mechanisms of insulin resistance. He joined the faculty in the School of Public Health, Physiotherapy, and Sport Science at University College Dublin in 2011, where he spent five years before moving to DCU. He is also a Visiting Research Scientist at the Florida Institute for Human and Machine Cognition, Pensacola, FL, USA, and a Principal Investigator at the National Institute for Cellular Biotechnology at DCU.Outside of academia, through his sporting career as an inter-county Gaelic footballer with Sligo from 2003 to 2017, Brendan has had a lifelong association with sport, training, and performance at all levels of competition, from grassroots to elite level, and also practices in the field as a performance nutritionist with emphasis on field-based team sports, and endurance athletes.Papers discussed- Exogenous Ketone Supplements in Athletic Contexts: Past Present and FutureKetone monoester ingestion increases postexercise serum erythropoietin concentrations in healthy menExogenous ketosis increases circulating dopamine concentration and maintains mental alertness in ultra-endurance exerciseThe Effect of Novel Exogenous Ketone Supplements on Blood Beta-Hydroxybutyrate and GlucoseAcute Ingestion of a Ketone Monoester without Co-Ingestion of Carbohydrate Improves Running Economy in Male Endurance RunnersKetone IQ claimsHVMN Ketone IQ vs original product claimsDelta G claims (scroll to bottom)

Proudly sponsored by PyMC Labs, the Bayesian Consultancy. Book a call, or get in touch!My Intuitive Bayes Online Courses1:1 Mentorship with meIf you've ever tried to lose fat or gain muscle, you may have noticed… it's not easy. But it's precisely its complexity that makes the science of exercise and nutrition fascinating.This is the longest LBS episode so far, and you'll understand why pretty quickly: we covered a very wide range of topics, starting with the concept of metabolic adaptation and how our physiology and brain react to caloric deficits or caloric surpluses.We also talked about the connection between metabolic adaptation and exercise energy compensation, shedding light on the interactions between the two, and how they make weight management more complex.Statistics are of utmost importance in these endeavors, so of course we touched on how Bayesian stats can help mitigate the challenges of low sample sizes and over-focus on average treatment effect.My guest for this marathon episode, is no other than Eric Trexler. Currently at the Department of Evolutionary Anthropology of Duke University, Eric conducts research on metabolism and cardiometabolic health. He has a PhD in Human Movement Science from UNC Chapel Hill, and has published dozens of peer-reviewed research papers related to exercise, nutrition, and metabolism.In addition, Eric is a former professional bodybuilder and has been coaching clients with goals related to health, fitness, and athletics since 2009.In other words, get comfy for a broad and nerdy conversation about the mysteries related to energy expenditure regulation, weight management, and evolutionary mechanisms underpinning current health challenges.Our theme music is « Good Bayesian », by Baba Brinkman (feat MC Lars and Mega Ran). Check out his awesome work at https://bababrinkman.com/ !Thank you to my Patrons for making this episode possible!Yusuke Saito, Avi Bryant, Ero Carrera, Giuliano Cruz, Tim Gasser, James Wade, Tradd Salvo, William Benton, James Ahloy, Robin Taylor,, Chad Scherrer, Zwelithini Tunyiswa, Bertrand Wilden, James Thompson, Stephen Oates, Gian Luca Di Tanna, Jack Wells, Matthew Maldonado, Ian Costley, Ally Salim, Larry Gill, Ian Moran, Paul Oreto, Colin Caprani, Colin Carroll, Nathaniel Burbank, Michael Osthege, Rémi Louf, Clive Edelsten, Henri Wallen, Hugo Botha, Vinh Nguyen, Raul Maldonado, Marcin Elantkowski, Adam C. Smith, Will Kurt, Andrew Moskowitz, Hector Munoz, Marco Gorelli, Simon Kessell, Bradley Rode, Patrick Kelley, Rick Anderson, Casper de Bruin, Philippe Labonde, Michael Hankin, Cameron Smith, Tomáš Frýda, Ryan Wesslen, Andreas Netti, Riley King, Yoshiyuki Hamajima, Sven De Maeyer, Michael DeCrescenzo, Fergal M, Mason Yahr, Naoya Kanai, Steven Rowland, Aubrey Clayton, Jeannine Sue, Omri Har Shemesh, Scott Anthony Robson, Robert Yolken, Or Duek, Pavel Dusek, Paul Cox, Trey Causey, Andreas Kröpelin, Raphaël R, Nicolas Rode, Gabriel Stechschulte, Arkady, Kurt

This week on the podcast Mikki speaks to Dr Sam Shepherd, Senior Lecturer in exercise and sports nutrition at Liverpool John Moores University, all about uncovering the mechanisms behind the Curranz supplement. Sam is a lead researcher in that field and, while Mikki has spoken a couple of times to Fleur Cushman, who is director of Health Currency, the company behind the Curranz supplement, Mikki wanted to talk to those who are in the lab and analysing the data. Sam and Mikki speak about both the performance and the health applications of the supplement, and how Sam sees its potential for athletes and the general population alike. Importantly, Sam talks about his skeptical science mind when hearing about the supplement, and how he is excited now for the future work to be conducted to understand further how the supplement can help. They kick off the episode though by talking about the wider team that Sam works with investigating the concept of ‘fuel for the work required' and how our understanding of fuelling the athlete has changed over time. It's a wide reaching conversation that you are going to enjoy, athlete and health enthusiast alike.Dr Sam Shepherd (Senior Lecturer in Sport & Exercise Nutrition) is an academic staff member with teaching duties. Sam's research aims to develop exercise and/or nutritional strategies to 1) improve cardio-metabolic health and insulin sensitivity in at-risk populations (metabolic syndrome, type I and type II diabetes, aging), and 2) maximise the metabolic adaptations to acute and chronic exercise training. Contributing to achieving these aims is a large body of work that focuses on understanding the molecular regulation of skeletal muscle lipid metabolism. Sam is also an expert in the use of immunofluorescence microscopy and transmission electron microscopy, methods which are integral to previous and ongoing research studies. Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz

Dr. Grant Tinsley is an Associate Professor and Director of the Energy Balance & Body Composition Laboratory at Texas Tech University in Lubbock, Texas. He earned his Ph.D. in Kinesiology and Exercise Nutrition from Baylor University after completing bachelor's degrees in Nutritional Sciences and Physiology at Oklahoma State University, as well as a master's degree in Biomedical Sciences from Colorado State University. He is also a Certified Sports Nutritionist (CISSN) through the International Society of Sports Nutrition and Certified Strength and Conditioning Specialist (CSCS,*D) through the National Strength and Conditioning Association. His current research interests are the critical evaluation of body composition assessment techniques, the influence of intermittent fasting on resistance training adaptations, and sports nutrition strategies to improve performance and body composition. Dr. Tinsley has published over 100 peer-reviewed journal articles and directed 16 externally supported projects.About the ShowWe cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.Hosted by Jose Antonio PhDDr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition, as well as the co-founder of the Society for Sports Neuroscience.Dr. Antonio has over 100 peer-reviewed publications, 16 books, and is Professor at Nova Southeastern University, Davie Florida in the Department of Health, and Human Performance.Twitter: @JoseAntonioPhDCo-host Anthony Ricci EdDDr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.Twitter: @sportsci_psyDoc

Dr. Grant Tinsley is an Associate Professor and Director of the Energy Balance & Body Composition Laboratory at Texas Tech University in Lubbock, Texas. He earned his Ph.D. in Kinesiology and Exercise Nutrition from Baylor University after completing bachelor's degrees in Nutritional Sciences and Physiology at Oklahoma State University, as well as a master's degree in Biomedical Sciences from Colorado State University. He is also a Certified Sports Nutritionist (CISSN) through the International Society of Sports Nutrition and Certified Strength and Conditioning Specialist (CSCS,*D) through the National Strength and Conditioning Association. His current research interests are the critical evaluation of body composition assessment techniques, the influence of intermittent fasting on resistance training adaptations, and sports nutrition strategies to improve performance and body composition. Dr. Tinsley has published over 100 peer-reviewed journal articles and directed 16 externally supported projects.About the ShowWe cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.Hosted by Jose Antonio PhDDr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition, as well as the co-founder of the Society for Sports Neuroscience.Dr. Antonio has over 100 peer-reviewed publications, 16 books, and is Professor at Nova Southeastern University, Davie Florida in the Department of Health, and Human Performance.Twitter: @JoseAntonioPhDCo-host Anthony Ricci EdDDr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.Twitter: @sportsci_psyDoc

This week the fellas chat with Ben Tzeel, a true inspiration for anyone living with diabetes. Diagnosed at age 7, Ben shattered the notion that diabetes is a life sentence. Instead of succumbing to limitations, he transformed himself into a science experiment and pursued his passions against the grain. As a Registered Dietitian, Certified Strength and Conditioning Specialist, and Certified Diabetes Educator, Ben is on a mission to help folks with diabetes improve their blood sugars while relishing amazing food and breaking the stigma. In our conversation, we debunk routine nutritional advice and dive into the ancient and terrible diabetes wisdom that desperately needs an upgrade – education and advocacy, anyone? Join the post-episode conversation over on Discord! https://discord.gg/expeUDN

We geek out a little today with our guest Menno Henslemans, so grab your paper and pen for this one. Menno started his career as a business consultant, but his passion for science and fitness turned him into an international public speaker, scientific researcher and educator. His works have been published in over a dozen languages and his website was ranked the #1 fitness website by The Huffington Post.   Currently, Menno is a reviewer in the Cambridge University's ReachSci Society Mini-PhD Program 2023 and a scientist for the International Scientific Research Foundation for Fitness and Nutrition. He is also a board member of the Institute of Nutrition and Fitness Sciences (INFS) of India, and FitZonderFabels, in the Netherlands. He created the Henselmans Personal Training Certification Program (PT Course), which is not only available in English, but also translated into Dutch, Spanish, French and German. He's a best-selling author on Amazon with his book The Science of Self-control., which we will talk about in the context of an older woman. All of his content is based on science, but also on years of experience in the health and fitness world. So, you can see that Menno is pretty qualified to speak about all things food and exercise. He has a great Instagram account, which I love following, but so do 130 thousand others. He's also got interesting YouTube videos and a Twitter and Facebook account, where you can find tens of thousands of other people too. I have links to all of these in the show notes. Personal Training programs: https://mennohenselmans.com/online-pt-course/ Book: The Science of Self Control: 53 Tips to Stick To Your Diet, Be More Productive and Excel In Life. https://mennohenselmans.com/book-the-science-of-self-control/   Contact Menno: Facebook: https://www.facebook.com/MennoHenselmans/ YouTube: https://www.youtube.com/channel/UCmO2dykYM3nlb5BtsXxp9ZQ Instagram: https://www.instagram.com/menno.henselmans/ Twitter: https://twitter.com/mennohenselmans TikTok: https://www.tiktok.com/@mennohenselmans Join the Hack My Age community on: Facebook Page : ⁠http://facebook.com/hackmyage⁠ Facebook Group: Biohacking Women 50+ - Longevity After Menopause https://www.facebook.com/groups/biohackingwomen50 Instagram: ⁠http://instagram.com/hackmyage⁠ Website: ⁠http://www.hackmyage.com⁠ Hack My Age VIP Group: ⁠http://patreon.com/hackmyage⁠ Email: zora@hackmyage.com Newsletter: ⁠http://www.hackmyage.com/newsletter⁠ This podcast is edited by ⁠jonathanjk.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/hackmyage/message Support this podcast: https://podcasters.spotify.com/pod/show/hackmyage/support

Today on Two Brothers One Mic, we talk about the relevancy of exercise and nutrition dating back to biblical times. Also, we delve deeper into the spiritual benefits of fasting and how it strengthens us from the inside out! As always, a great conversation was had, but you'll have to press play to hear and/or see it for yourself! That's today on TBOM!  Make sure to rate ***** and review today's episode!  And for all the different places you can listen/see our present and future episode(s): ⁠⁠Check out our LinkTree⁠⁠:⁠⁠⁠ ⁠https://linktr.ee/tbom.show⁠⁠ If you're in our area (Mahoning, Trumbull, Columbiana Counties) including Western PA and want to try KitchenAbz Meal Prep Service, just click the following link: ⁠⁠⁠⁠https://www.kitchenabz.com⁠⁠⁠⁠  Have questions, comments or maybe something you want to her us talk about? Click the link below to record one right from your phone! If you'd rather not have your voice on the air, no problem! Just say so in the message and we'll keep you anonymous! We can't wait to hear from you! ⁠⁠https://anchor.fm/twobrothersonemic/message --- Send in a voice message: https://podcasters.spotify.com/pod/show/twobrothersonemic/message

How To Conversate & Follow-Up in The DM's, Do You Need a Website To Start a Business and Get Leads, & Our Current Exercise/Nutrition Regimens and Advice.   It's Q&AF time ladies and gents, aka Question and Answer Format!   You guys asked some great questions and we delivered our raw and best answers for you!   Make sure you have your note pads or apps out and listen to the full episode.    Keep taking action, pursuing personal excellence, and impacting lives!   In This Episode, we discuss: How to have better conversations and follow up in the DM's Do you really need a full on website to start your biz and get leads Our current exercise and nutrition program and advice   Follow Us:  Instagram: https://www.instagram.com/chrisandericmartinez/ YouTube: https://www.youtube.com/user/Dynamicduotraining   FREE 15 Min More Clients Brainstorming Call. Let's Chat & See How We Can Help You Get Unstuck or Move Up Income Brackets. https://www.dynamicfitpros.com/15-minute-booking   Get 10% Off Any Orders From SteelFit Sports Nutrition: Coupon Code is DYNAMIC10 https://steelfitusa.com/   See the full Show Notes to this episode here https://www.liveadynamiclifestyle.com/podcast/501/

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter Rhonda Patrick, Ph.D., is a scientist with expertise in the areas of aging, cancer, and nutrition who translates complex scientific topics into actionable insights on her podcast, Found My Fitness. In this episode, Rhonda provides her latest thinking as it relates to Alzheimer's disease including the possibility of a vascular hypothesis as well as the factors that can impact disease risk such as type 2 diabetes, blood pressure, omega supplementation, exercise, sauna, and more. She also touches on cancer risk including the relationship between cancer and exercise as well as the link between alcohol consumption and cancer. Additionally, Rhonda explains her new focus on exercise and protein consumption as well as how her perspective has shifted as it pertains to fasting and time-restricted feeding. We discuss: Alzheimer's disease: Rhonda's evolved thinking on neurodegenerative diseases [2:30]; The breakdown of the blood-brain barrier in neurodegenerative disease [8:45]; An explanation for the observation that type 2 diabetes increases risk of Alzheimer's disease [15:45]; The role of omega-3 fatty acids (EPA and DHA) in brain health and prevention of neurodegeneration [19:45]; Comparing the preventable nature of type 2 diabetes, atherosclerosis, cancer, and dementia [32:15]; Blood pressure: an important modifiable lifestyle factor that can affect Alzheimer's disease risk [35:15]; Rhonda's outlook on “precision medicine” as it pertains to one's genetic predispositions [38:45]; Possible mechanisms by which exercise reduces the risk of Alzheimer's disease [45:45]; Building your aerobic pyramid: neurobiological effects of exercise, benefits of lactate peaks, and more [53:45]; Maximizing mitochondrial biogenesis: alternative training approaches and strategies [58:45]; Possible brain benefits of sauna, and Rhonda's personal protocol [1:09:30]; The relationship between cardiorespiratory fitness and dementia risk [1:15:30]; How exercise may reduce the risk of cancer [1:20:30]; The overarching impact of exercise on health, and the importance of focusing the factors that matter most [1:33:15]; Impact of alcohol consumption on breast cancer risk and overall health [1:37:15]; Exercise as an intervention for poor sleep habits [1:42:30]; The longevity benefits of consuming adequate protein and strength training to preserve muscle mass and strength [1:46:30]; How to get enough of the right kind of protein in your diet [2:05:15]; Fasting: weighing the risk vs. reward [2:12:15]; How Rhonda's views have shifted on diet and exercise [2:15:30]; How to follow Rhonda's work and more about the benefits of lactate for the brain [2:21:00]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

I'm honored to share today's guest with you, Dr. Emilia Thompson.  Dr. Emilia Thompson is a Registered Nutritionist, coach, mentor, and meditation teacher. She has a Bachelor's of Scheince in Sports Biomedicine, Master's of Science in Sport and Exercise Nutrition, PhD in Exercise Physiology Emilia runs a team of coaches that support people to improve their relationship with food and their bodies and co-owns EIQ Nutrition, an online compassionate approach to evidence-based nutrition for personal trainers. In today's IMPACTFUL AF conversation, Emilia and I discuss a wide range of topics, yet, somehow she manges to provide an unparalleled level of depth on each. These topics include emotional regulation and dysregulation (and the role it plays in our ability to keep the weight off for good), food rules and body image challenges (thanks, diet industry), mindfulness, and why you cannot hate yourself into positive change. This is a must-listen episode. Start listening! Connect with and Learn from Dr. Emilia Thompson: Connect with Emilia on Instagram - emiliathompsonphd Learn from EIQ Nutrition on Instagram - eiq_nutrition Work with Emilia - click here Thank you for being here. If you found today's episode valuable, please share it with a friend or family member who would benefit from hearing today's message. Follow me on Instagram - @paulsaltercoaching  Join The 5% Community. Episode Key Highlights, Quotes, and Questions: Discover how your relationship with food and disordered eating behaviors starts and ends with your emotional awareness and regulation. Learn why trying to hate yourself into lasting positive change is a recipe for short-term results and long-term regression. Understand how procrastination is yet another common self-sabotaging behavior that we all battle and how to recognize it so you can begin to implement positive changes. Discover the definition of “self-compassion” and how to mindfully begin practicing more of it on a daily basis! Questions I asked Emilia include: You yourself dealt with disordered eating patterns as a way to cope with emotional dysregulation - tell us more about that: what is emotional dysregulation?  How do we begin to learn how to get in touch with and better manage our emotions? What role has mindfulness played in helping you change your relationship with food and your relationship with your body?  What does this look like in terms of daily practices? You're a firm believer that “hating yourself into change doesn't work.” What does this look like, why doesn't it work, and what's a better alternative approach for making long-lasting changes? (why is leaner better article) You wrote a great article about the desire many women have, which is to become leaner. Tell us more about the socially conditioned diet and what you've observed women want more than that. I'd like to get your perspective on the power - and downfall of self-awareness and potentially having too much of it. Talk to us about the interconnection between our relationships with ourselves, body, and food - how and why are they connected and how do we begin healing each? For someone listening who is struggling with the temptation of eating their favorite foods too often, what suggestions would you provide as a means to begin reducing this frequency and dependency on food as a coping mechanism? Based on your extensive experience working with so many people, what do you feel is the single biggest missing piece preventing people from achieving sustainable weight loss? How I Can Help You: I help women over 30 lose weight and rebuild limitless confidence so that they never have to diet again.  To date, I've personally coached more than 1,500 women and helped them to collectively lose 10,000+ pounds of body fat and keep it off for good, while simultaneously empowering them with the education, strategies, and accountability needed to feel and look their best.  Click here to learn more about how I can help you. Follow me on Instagram - @paulsaltercoaching

Are you tired of feeling run down and constantly getting sick? Want to learn the secret to boosting your immunity and improving your overall health? Look no further! On our latest episode of The Talks, I'm joined by Level TEN coach Dr. Brad Kendall as dive into the fascinating intersection of exercise, nutrition, and immune health. Dr. Brad will share cutting-edge research and practical tips on how you can take control of your health and start feeling your best. We discuss whether cardio or strength training is better for immune health, the importance of hydration, lifestyle considerations, and more!   Time Stamps:   (0:30) Flu and Sick Season (1:13) Brad's Story (3:30) Explaining the Immune System (8:40) Cardio vs Strength Training and the Immune System (23:35) Hydration and the Immune System (28:24) Nutrition and Immunity (35:10) Lifestyle Considerations (37:12) Random Fun Fact (39:00) Where to Find Brad --------------------- Follow Brad on Instagram --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Helix Sleep: https://helixsleep.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:02:51) Momentous Supplements  (00:03:46) Thesis, InsideTracker, Helix Sleep  (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:31:03) AG1 (Athletic Greens) (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia's Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer