Podcasts about fat mass

If you're not sure where to focus your health efforts, or you think you know the best way to address your primary concern, tune in! Have you heard about the Eight Domains of Health? Which three areas should you prioritize to make the most significant impact on your health journey? How can you tell if the changes you're making are truly working?In this episode of Salad with a Side of Fries, Jenn dives deep into the Eight Domains of Health, unraveling the layers of wellness that go beyond simple diet and exercise. She covers the essential systems that contribute to lasting wellness, from the intricacies of digestion as a whole-body experience to the often-overlooked role of detoxification, hormone balance, and cardiovascular health. Jenn also explains the importance of body composition, cognitive health, and the crucial need for quality sleep to create a foundation for healthy aging. Whether you're looking to prioritize these domains or are wondering if your efforts are paying off, Jenn provides practical insights and tips for creating a balanced health journey. She also highlights the three key domains to focus on as you begin your wellness journey. OH! And don't miss next week's episode on epigenetic testing, where she'll discuss how to determine your biological age!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [02:38] Exploring the 8 Domains of Health[07:32]  Digestion - the whole body experience[12:16] Toxins need to go[19:39] Endocrine System: what are our hormones up to[25:07] Weight and body composition: is BMI BS[30:34] Fitness: how it helps determine longevity[35:53] Cardiovascular health: it's plumbing, electrical, circulation and oxygenation throughout the body[40:29] Cognitive Function - Let's think about it[43:06] Sleep - Don't underestimate it. Stress disrupts all eight domains of health[47:08] How should you tackle this pyramid of “Domains” [1:00:45] Right before Thanksgiving, Nutrition Nugget will be all about giving and gratitudeKEY TAKEAWAYS: Digestion is a full-body process, from your mouth to your intestines. Symptoms like bloating or indigestion reflect how well your digestive system is functioning. Lifestyle choices, including diet, affect digestion and gut health. A balanced system requires attention to all aspects of digestion.Health should be measured by body composition and muscle strength, not BMI. Lean muscle and balanced fat are better indicators of health. Nutrition, blood sugar balance, sleep, stress management, and fitness support a healthy body composition and overall wellness.Muscle mass and fitness are critical for longevity, supporting joint health, balance, and resilience. Strength training reduces joint strain and boosts cardiovascular and brain health. A well-rounded fitness routine, including strength, aerobic, and balance exercises, is essential for health and independence as we age.Sleep is essential for overall health, serving as the "ultimate biohack" for body and mind. Quality sleep supports detoxification, recovery, hormone balance, cognitive function, and more. Prioritizing sleep can lead to noticeable improvements across multiple areas of health, reinforcing its critical role in wellness.QUOTES: [10:14] “Christine and I have a mentor who says the road to health is paved with good intestines. Your GI tract is your immune system, nutrient absorption, and gut-brain connection.” Jenn Trepeck [12:44] “You can't age well if you can't detox well.” Jenn Trepeck[30:59] “Muscle is expensive tissue because you have to work for it. But I think your muscle mass is your longevity lever. I think the less muscle we have, the faster we age.” Jenn Trepeck[35:59] “Regarding cardiovascular health, most doctors look at cholesterol and blood pressure numbers, which are all plumbing. I think the pieces that get overlooked are the electrical pieces of the heart.” Jenn Trepeck[48:36] “We have to be willing to give the body time to respond. We didn't get here overnight. We're not going to repair it overnight.”  Jenn Trepeck[49:01] “I implore you to be willing to journal. I don't mean writing down every thought and feeling. I mean, track what you notice because often, these things will improve so unless we pause to think about it and consider it, we might not notice some of the changes happening.” Jenn Trepeck[58:50] “So the idea of putting all these things together to me is more about being able to think of the small changes we can make.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramDebunking DetoxWhere Does The Food Go To?Down and Dirty Nutrition 101Caveman Biology in a Very Modern World (Dr. Kathy Campbell)BMI is BSBrain Health and Blood Sugar

In this eye-opening episode, I'm spilling the tea on five major fitness mistakes that could be sabotaging your results, especially if you're a woman in midlife like me. From not lifting heavy enough (ladies, it's time to embrace those weights!) to skimping on protein, I'm sharing the latest research and my personal insights to help you break through those frustrating plateaus. We'll dive into why focusing on weight loss instead of fat loss is a recipe for disaster, and I'll reveal my secret weapon for recovery that's been a total lifesaver during my recent globe-trotting adventures. If you're ready to reclaim your strength, boost your metabolism, and age powerfully, this episode is your roadmap to success. Trust me, your future self will thank you for tuning in!   What you'll learn: - Why lifting heavy is crucial for women over 40 and how it impacts bone density - The protein hack that can counteract age-related muscle loss - How to avoid the common pitfall of losing muscle while trying to lose weight - The truth about recovery and why it's especially important for midlife women - A game-changing supplement that can improve everything from muscle strength to jet lag - The importance of tracking body composition instead of just weight - Simple strategies to optimize your fitness routine for maximum results   Full show notes: https://www.jjvirgin.com/5FitnessMistakes 7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst Reignite Wellness™ Amino Power Powder: https://reignitewellness.com/products/amino-power-powder Shop Apple Watches: https://amzn.to/43dn8QV Shop Oura Rings: https://ouraring.com/ Oxiline bioimpedance scale: https://oxiline.shop/product/scale-x-pro/?ref=mza2ntv Omron Body Composition Scale: https://amzn.to/3IzidAc Reignite Wellness™ Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance Study: Performance and Physiologic Adaptations to Resistance Training: https://journals.lww.com/ajpmr/abstract/2002/11001/performance_and_physiologic_adaptations_to.3.aspx Study: Exercise, Amino Acids, and Aging in the Control of Human Muscle Protein Synthesis: https://doi.org/10.1249/MSS.0b013e318223b037 Study: The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis: https://link.springer.com/article/10.1007/s40279-021-01562-2 Study: Dissociated Time Course of Recovery Between Genders After Resistance Exercise: https://journals.lww.com/nsca-jscr/fulltext/2011/11000/dissociated_time_course_of_recovery_between.15.aspx Study: Creatine Supplementation in Women's Health: A Lifespan Perspective: https://www.mdpi.com/2072-6643/13/3/877 Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off  

In this eye-opening episode, I'm tackling some of the biggest fitness myths that have been holding you back from achieving real results—misconceptions that have been circulating for decades! We'll uncover the truth behind common beliefs about weight loss, muscle building, and effective exercise strategies. Prepare to have your fitness worldview challenged as we explore why some widely accepted "rules" might actually be hindering your progress. I'll explain how certain types of training can boost your metabolism, help you burn more fat, and keep your insulin sensitivity in check—all crucial factors as we age. We'll also bust a long-standing myth about weightlifting that particularly affects women, revealing the science behind muscle growth and why you shouldn't fear certain exercises. You'll hear personal stories from my own fitness journey—including a pivotal moment in grad school when I first encountered some of this misguided advice—and how changing my approach transformed my body and energy levels for the better. If you've ever felt frustrated by slow progress or confused by conflicting fitness advice, this episode is a must-watch. We'll discuss how muscle acts as your body's natural shaper and calorie burner, even when you're at rest. My goal is to help you make smarter, more effective choices that work for your unique body—without wasting time on outdated advice! Don't miss this episode! Tune in to learn why it's time to ditch the myths and transform your fitness routine for good. Be sure to subscribe and share your own fitness experiences in the comments—let's get this conversation started!   Full show notes:https://www.jjvirgin.com/5myths Study: The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis: https://link.springer.com/article/10.1007/s40279-021-01562-2 Study: Exercise training in the management of overweight and obesity in adults: Synthesis of the evidence and recommendations from the European Association for the Study of Obesity Physical Activity Working Group: https://onlinelibrary.wiley.com/doi/10.1111/obr.13273 Study: Moderate Exercise Attenuates the Loss of Skeletal Muscle Mass That Occurs With Intentional Caloric Restriction–Induced Weight Loss in Older, Overweight to Obese Adults: https://academic.oup.com/biomedgerontology/article/64A/5/575/633506 Study: Moderate and Higher Protein Intakes Promote Superior Body Recomposition in Older Women Performing Resistance Training: https://journals.lww.com/acsm-msse/fulltext/2022/05000/moderate_and_higher_protein_intakes_promote.11.aspx Study: The effect of exercise-training on resting metabolic rate in lean and moderately obese individuals: https://www.semanticscholar.org/paper/The-effect-of-exercise-training-on-resting-rate-in-Tremblay-Fontaine/14c63662ea431c19dc80d41c6eae7c9e0bfbdb74 Reignite Wellness™ Clean Creatine Powder: https://reignitewellness.com/products/clean-creatine-powder Reignite Wellness™ Amino Power Powder: https://reignitewellness.com/products/amino-power-powder Reignite Wellness™ All-In-One Shake Protein Powder: https://reignitewellness.com/search?options%5Bprefix%5D=last&q=protein+shake 7-Day Eat Protein First Challenge: http://jjvirgin.com/proteinfirst Download my free Resistance Training Cheat Sheet: https://jjvirgin.com/resistance TRX Resistance Training Equipment: Free Shipping on all orders $99+: https://www.avantlink.com/click.php?tt=ml&ti=931205&pw=347877 Episode Sponsors:  Try Timeline: https://www.timelinenutrition.com/shop?rfsn=7082975.4b75243 Use code JJ10 for 10% off all products Go to qualialife.com/VIRGINWELLNESS to try Qualia risk-free for up to 100 days and code VIRGINWELLNESS for an additional 15% off.

Sports Dietitians, Aidan Muir & Leah Higl, discuss common questions and misconceptions about caffeine supplementation. They cover a range of topics and provide insights from research and their own professional experience to address these.   (0:00) - Introduction (0:45) - Does Caffeine Dehydrate You? (2:00) - Does Caffeine Decrease Body Weight and Fat Mass? (7:30) - Does Habitual Caffeine Consumption Influence the Performance Response to Acute Caffeine Supplementation? (9:07) - Does Caffeine Cause Heart Problems? (10:24) - Should Pregnant Women Avoid Caffeine? (12:18) - Do You Ned to Wait 90 Minutes Before Consuming Caffeine to Avoid an Afternoon Crash? (15:01) - Outro   WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en   Our dietitians

*The information in this podcast is intended for Healthcare Practitioners. In this much-anticipated edition, we are joined by the renowned diagnostics educator and experienced naturopath, Rachel Arthur. Together with our host, Nathan Rose, they delve into the fascinating world of the thyroid gland and its interconnectedness with other crucial signalling factors such as leptin, hormones, and fat mass. Prepare to have your understanding of thyroid research reframed as they explore why attributing fat gain solely to the thyroid might not be the full story. Get ready for a captivating discussion on how excessive adipose tissue can lead to disruptions in thyroid function and the influence of macrophage types on endocrine balance. Rachel's remarkable ability to present complex concepts with her insightful analogies promises to make this episode both clinically relevant and entertaining! Highlights: 15:36 minutes - Why increasing T3 isn't the holy grail for fat mass. 20:31 minutes - Excess energy intake can be the greatest disruptor of gland architecture. 30:50 minutes - The role of fat mass and macrophages in thyroid function. 36:00 minutes - How inflammation and macrophage type can alter fat gain. *Useful Links: * https://rachelarthur.com.au/ https://rachelarthur.com.au/mastercourse-ii-thyroid-adrenal-diagnostics/

Lean Mass is the sum weight of your skeletal muscle, organs, skin, bones and body water. Fat Mass is the amount of fat in your body. As we age (which, sadly, starts in our 30's) we begin to lose muscle mass. The less muscle we have, the worse our metabolism works. Muscle is one of our greatest metabolic assets because it serves as a storage tank for carbs. The less muscle we have to store glucose, the more quickly it turns to fat. Thus, we start conceding more lean mass over to fat mass which is a major metabolic nightmare! I recently had a body composition scan to assess my lean mass versus fat mass (scale weight doesn't give you any insight into this important ratio). In this week's episode, I'm telling you all about it in case it's something you might want to do too. For more information and to access the show notes for this episode, visit my website here: https://www.thechristiannutritionist.com/podcast/188

For some time now, people have been looking at the word diet through a negative looking glass. The reason for this is that the word in the past decades has been associated directly with weight loss diets and how society has put pressure on many of us to look a certain way. However, the reality of it is that diet is simply the way we eat, our eating lifestyle for that matter. In this podcast, Noor Struik a low-carb nutritionist who has been collaborating with us for over 3 years, and Louisa Mesquita, our founder, talk about the low-carb diet and how they started following it because they weren't happy about the way their bodies felt. I think it's fair to say almost everyone has tried some kind of weight loss/weight gain diet at some point in their lives, however, whether it was successful in what you were trying to achieve or not, in our conversation we talk about everything else that goes underneath. From fatigue to loss of strength to nutrient deficiencies, dieting just for physique never has a positive outcome. Towards the end, we dive into ways to optimize our health once we've reached a point of having a better relationship with food, our body, and our mind. It's not about giving advice for all, but about learning how to hear your body and look out for signs so you can constantly be helping yourself become your best version. Web - www.thenourishingstate.com Instagram - @thenourishingstate

Danielle Hamilton is a blood sugar specialist focused on helping sugar cravers regain their energy, lose fat mass & balance their hormones without struggling. During this podcast she joins us to talk about all the benefits that come with stabilizing your blood sugar levels, short and long-term side effects of insulin spikes, the misconceptions about fats, and several tips to start stabilizing your blood sugar levels today!

Every Wednesday I go LIVE to talk about a topic, trend, and the latest research in the areas of metabolic health and weight loss. I'm on a mission to help over a million people get healthy and lose weight so that they can start living the highest version of themselves. When you're healthy, you're more confident and have higher self-esteem. That confidence bleeds into every area of your life. Those same people are more purposeful and make greater change in the world.Last week I made controversial post about Vitamin D that went viral on TikTok. I want to expand on that 10 second post and go a bit deeper into Vitamin D as it relates to health:What's the real problem?Vitamin D Supplement Deficiency, or is it...?Fat Mass & Impact on Vitamin D ProductionConcerns with Mega Dosing Vitamin DIf you're looking for holistic health coaching and getting to the root cause of your issue, or you want to lose weight permanently through a holistic method that focuses on mindset, nutrition, detox, and habit mastery, then DM me “I'M READY”@joelevancoaching or email me info@joelevancoaching.com [www.joelevancoaching.com]

Episode 95: Exercise Medicine. Exercise can be used as medicine if given at the right dose and frequency. Sapna and Danish explain some principles of exercise medicine. [Add brief summary for posting on website]Introduction: Is the monkeypox a hoax?   By Hector Arreaza, MD.  Today is May 27, 2022. Before we dig into exercise, I want to share some information about a trending topic.I remember my lectures on public health in medical school in the late 90s when my teachers taught me about the tremendous accomplishment of humanity in eradicating smallpox. The last natural outbreak of smallpox in the United States occurred in 1949, and the last case of smallpox was recorded in Somalia (Africa) in 1977. Until it was wiped out, smallpox had plagued humanity for at least 3000 years, killing 300 million people in the 20th century alone, but the World Health Organization declared smallpox eradicated in 1980. No cases of natural smallpox have happened ever since, and if you discovered a case of smallpox, I was told by my teachers, you would be awarded one million dollars by the WHO. I did my research online and I could not confirm that information, but I learned that the variola virus (smallpox virus) is kept only in two locations in the planet: the CDC in Atlanta, Georgia, United States and the VECTOR Institute in Koltsovo, Russia.  Why am I talking about smallpox? Because the monkeypox is a new trending topic in the media. Now as the COVID-19 panorama starts to look somehow comforting, monkeypox is starting to gain more attention in the media. Even the name “monkeypox” sounds terrifying. The CDC issued a health alert on May 20, 2022, about the most recent confirmed case of monkeypox in the United States, but this is not the first case of monkeypox in the US. In 2021 there were two travel-associated cases, and in 2003 there was an outbreak of 47 cases associated with imported small mammals. Cases of monkeypox have been identified in several non-endemic countries since early May 2022; many of the cases have involved men who have sex with men (MSM) without a history of travel to an endemic country. Cases of monkeypox outside of Western and Central Africa are extremely rare, and we hope they continue to be rare. Is monkeypox a hoax? Is it real? Only time will tell. For now, let's be optimistic and hope for a world free of dangerous pandemics. Whether monkeypox will continue to spread or not is still unknown. This is Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California. Our program is affiliated with UCLA, and it's sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home.[Brief music]This podcast was created for educational purposes only. Visit your primary care physician for additional medical advice.[Music continues and fades…] ___________________________Exercise Medicine. By Danish Khalid, MS4, and Sapna Patel, MS4, Ross University School of MedicineToday is May 12, 2022. D: Welcome back to our Nutrition Series! Thank you for joining us again! Nutrition is such a big part of medicine, it's the answer to many chronic diseases and yet it's the most neglected subject in medicine. Our goal here is to educate not only ourselves but our patients and bring awareness of this discrepancy we've created in medicine. S: If you're new to this series, I suggest you pause this and listen to the first few episodes as we build upon them each time. In our previous episode, we discussed how the term “diet” brings upon a negative connotation as well as explored various popular meal plans.  A: Exercise prescription. FITTE (Obesity Medicine Association): Frequency, Intensity, Time, Type, Enjoyment.  D: As healthcare professionals, time and time again we advise our patients “diet and exercise,” because that's what we were taught and research has backed for many years. It's so easily said, yet the words carry such weight. But what does that really mean? Well, that's what we're here to explore. At least the latter part, exercise.   S: extra fries? D:Or shall I say, “physical activity?” Again, just like the word “diet,” “exercise” has similar negative connotations. Thus, let's avoid saying “exercise” and resort to words such as “physical activity or workout.” Disclaimer: What we discuss here today is focused directly towards those who are beginners. For those of you who are more experienced, this may benefit as a reminder of the foundations.   A: Screen your patients. 95% of patients will benefit from exercise, and most do not need a special test. Only 5% of your patients may require additional testing.  S: So what is the best workout for me, you, or our listeners? Well, as simple as that sounds, it's not that simple. Especially nowadays, where information is at the tips of our fingers, it is so easy to get confused on how to start. But let's start by establishing your fitness goals. Do you want to lose fat, gain muscle, or gain muscle while losing fat?   S: Once you've figured that out, then it's all about small steps and achievable goals. Oftentimes, individuals start their journey to healthy living with unrealistic goals, hoping to achieve them within a few weeks or months when in actuality it takes longer. This often leads to falling off or reverting back to their unhealthy habits. But small tricks such as reducing the amount of sedentary behavior can do wonders. With technology ruling over our lives, we've adapted to this sedentary lifestyle, became comfortable and left physical activity behind. In fact, the National Center of Health Statistics found that only 26% of men, 19% of women, and 20% of adolescents meet sufficient activity levels.  D: So the first step: Move more, sit less. And for those with a busy lifestyle, some physical activity is better than none. According to the Physical Activity Guidelines published by the US Department of Health and Human Services, for substantial health benefits, adults should do: At least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity.Or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity. And muscle-strength training of moderate or greater intensity that involved all major muscle groups on 2 or more days a week.  S: How many of you understood that? What does this all mean? Let's break it down. The amount of time for exercise is self-explanatory, but what does moderate or vigorous intensity aerobic physical activity mean? Putting it in simple terms, aerobic physical activity means “cardio”. The level of intensity varies based on the activity you perform. Moderate-intensity activities include a brisk walk or walking on the treadmill at 2.5 to 4mph, playing double tennis, or raking the yard. Whereas, vigorous or high-intensity activities include jogging, running, carrying heavy groceries or objects upstairs, shoveling snow, or participating in a strenuous fitness class. You may have heard of the terms of: low-intensity steady state (LISS) cardio and high-intensity interval training (HIIT) cardio.  A: In general, if you're doing moderate-intensity activity, you can talk but not sing during the activity. Vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath. D: So what's the best cardio routine? LISS or HIIT? Well, there's a lot of potential options. In terms of the best form of cardio for fat burning, there's one thing you need to prioritize, that is preventing muscle loss. This enables your physique to dramatically improve as you lose weight.  S: Ok, give us the evidence. D: One study claimed that HIIT cardio workouts should be included due to its potential muscle sparing properties. HITT training can be done in a fraction of a time as LISS and is a great cardio workout to burn fat. Furthermore, the study  recommended performing lower body cardio workouts, rating bicycling as the most effective method of HIIT. However, HIIT is very demanding on the body as it may cause potential muscle recovery issues, which is why you should also combine it with a few LISS sessions per week as well. And one of the best methods of LISS include doing the stairmaster at 2.5 speed to 4. Furthermore, those looking for a fat burning effect should aim for an effective heart rate level during cardio. To keep it simple, those performing HIIT should aim to keep the heart rate 140-160 beats per minute and for LISS should aim for 110-130 beats per minute, keeping your heart rate elevated will optimize fat-burning effects from cardio.  S: When should you perform cardio? What's the best time? Well, studies have shown that the best time to perform cardio sessions should be when you're not strength training or right after. It was found that participants who performed cardio before strength training experienced greater muscle loss than those who performed it after, or when not strength training.  And while we're on this topic, let's address a myth regarding cardio: Sweating more does not equal more calories burnt. Each individual has a temperature setpoint for sweating. Once you meet that body temperature limit, you start to sweat as your body's way of cooling down. For example, those from the midwest or east coast deal with a colder climate. Their setpoint is lower than those on the west coast or where the climate is hotter year-round. Thus, these people sweat more than others and easier. D: How about those whose goals are to gain muscle? Is it the same or different? Don't worry we haven't forgotten about you guys. Although, going on a jog, or run, or riding a bike, is an effective way to help you burn some additional calories, and help you get into that hypocaloric state. It doesn't allow you to build lean muscle tissue to achieve the desired physique many of us want.  The only way to obtain that is by incorporating strength training into your regular exercise regimen. This is why the guideline, as mentioned earlier, recommends strength training in addition to cardio, notice the “AND”. Yes, I'm talking about hitting the weight on a regular basis.  S: Show me some more evidence. D: Multiple studies have compared diet alone versus diet + weight training and diet + weight lifting + cardio after. And every single time, those with weight training wins out, especially if it's the muscular physique you are looking to build. Now, don't overlook this subtle difference that all exercises are created equal, because it's not. Well, what training split should I follow then? Does it matter? The total body split, or push pull legs, or the “bro split”? You see, oftentimes people get confused as to which to choose, and that confusion can lead to no choice at all. Do whichever you like, but just make sure you're doing this, and here's the key: progressive overload. Adding more weight to allow more strength to build from workout to workout, or phase to phase. Or increasing metabolic overload or demand by keeping the rest time shorter and getting more work accomplished from workout to workout. Whatever strategy you choose, as long as you are striving to push yourself to a higher level of fitness and strength. That's going to do the job.   A: Use PT to assist you to design a good physical activity plan, depending on disability or limitations of movements.  S: Yup I agree, personally I choose to increase each set by at least 10-15lbs, and rest for 30 secs to 1 mins since my goal is to increase my strength and endurance.   You know what I've noticed, Danish? A lot of women refused to lift weights. They want to get fit and toned, but they don't want to look “bulky”. So, they skip the weights, and perform hours of cardio, or worse - they avoid exercising all together. A common misconception about heavy weight training, especially among women, is that lifting heavy weight will lead to a bulky looking physique. It's true that lifting heavy will promote hypertrophy in muscles leading to a size increase. However, the idea that it leads to a “bulky” look is untrue. The true culprit that leads to bulky physiques is fat accumulation. Excessive body fat is what causes both men and women to look bulky. The most important aspect of someone's physique is his or her body fat percentage. A good physique nearly always requires a fairly low body fat percentage to achieve. Lifting heavy can help accomplish this. D: What about the hormones?  S: Testosterone, or the lack thereof, is one of the main reasons that women won't get bulky from lifting weights. Testosterone is a natural anabolic steroid, which directly stimulates muscle growth. And, on average, women only have one seventh the amount of testosterone as men. So, as usual, that means women have to work harder. But it also means you don't really need to worry about bulking up. Heavy weight training has a plethora of benefits that can help develop muscle, shed fat, increase metabolism and ultimately lead to anyone's desired physique. D:Another question that gets asked a lot: which workouts will help me lose my belly fat? Should I do a lot more abdominal workouts? Although there's so much more to this question. The simple answer: None. You cannot specifically target belly fat. Your body has its own way of allocating fat distribution, different areas in men and women. Similarly, when you lose fat, you'll oftentimes notice different areas losing more fat first. Don't get discouraged and be patient. As the results will come. One advise, take weekly pictures for comparison. It is said and accepted by many that it takes 4 weeks for you to see your body change, 8 weeks for friends and family to notice, and 12 weeks for the rest of the world. So keep grinding.  And last but not least, it's important that we reiterate: physical activity only supports and aids your eating lifestyle. It will not combat a poor eating lifestyle. Proper eating habits are 80% (relative number). So keep your eating habits in check.  S:Well, that's all we've got for today. If you liked this and found this helpful, feel free to reach out and let us know. It's always a pleasure to hear from our listeners and motivates us to do more. And before we end this episode, we'd like to know: What do you want to hear about next? What questions do you have? Or something you don't completely understand? Let us know and we'd be happy to learn with you. Till next time. Take care! A: Email riobravoqweek@clinicasierravista.org  ____________________________ [Music to end: Your Choice]Now we conclude our episode number 95 “Exercise Medicine.” Sapna and Danish reminded us that the US Department of Health & Human Services recommends 150-300 minutes a week of MODERATE-intensity aerobic exercise AND  muscle-strength training 2 or more days a week. Most of your patients will benefit from exercise, only a minority may have contraindications to exercise, in such cases, make sure you perform a proper evaluation, even a cardiology referral, before sending them to the gym.This week we thank Hector Arreaza, Danish Khalid, and Sapna Patel. Audio edition: Suraj Amrutia. Thanks for listening to Rio Bravo qWeek Podcast. If you have any feedback, contact us by email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week! _____________________References:Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012 Aug;26(8):2293-307.Wisloff, Ulrik; Ellingsen, Oyvind; Kemi, Ole J.High-Intensity Interval Training to Maximize Cardiac Benefits of Exercise Training?, Exercise and Sport Sciences Reviews: July 2009 - Volume 37 - Issue 3 - p 139-146.Ratamess NA, Kang J, Porfido TM, Ismaili CP, Selamie SN, Williams BD, Kuper JD, Bush JA, Faigenbaum AD. Acute Resistance Exercise Performance Is Negatively Impacted by Prior Aerobic Endurance Exercise. J Strength Cond Res. 2016 Oct;30(10):2667-2681.Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, Tuuri A, Doberstein ST, Porcari JP. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015 Nov 24;14(4):747-55.Michael A. Wewege, Imtiaz Desai, Cameron Honey, Brandon Coorie, Matthew D. Jones, Briana K. Clifford, Hayley B. Leake, Amanda D. Hagstrom. The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Medicine, 2021.Demco, Sonja. “Why Women Will Not Get Bulky Lifting Weights.” Demcofitness, 21 Oct. 2019, https://www.demcofitness.com/single-post/Why-Women-Will-Not-Get-Bulky-Lifting-Weights. 

Understanding Body Composition Body composition is an area most runners focus on but maybe for different reasons.  For some it may be about losing body fat to reach an appropriate weight, for others it may be to lose body fat to alleviate or prevent certain health concerns….and for others still it may be more about optimising lean body mass to support run training and performance in races/competition.  So, to help you understand the importance of APPROPRIATE body composition depending on your goals we will address the following 3 questions: What is BODY COMPOSITION and how is it measured? Why is it important for health and running? Which foods/nutrition could support appropriate/optimal body composition? SHOW NOTES (06:57) Defining Body Composition as determined by the Oxford Dictionary of Sports Science and Medicine before moving on to highlight different approaches to measuring Body Composition   (11:34) Outlining factors to consider when deciding which method of measuring Body Composition to use. For example; cost and accessibility then moving on to discuss the most popular method i.e. Body Mass Index (BMI) (15:19) Moving on to discuss the advantages and drawbacks of two other popular methods of measuring Body Composition. They are: Skinfold Assessment and Bio-electrical Impedance Analysis (BIA) (25:25) Delving into the WHY of appropriate body composition for general health and running performance with a focus on the importance of adequate body fat levels for energy production and hormonal function amongst other roles. But also outlining the detrimental effects of excessive fat mass.    (32:51) Body composition is dynamic and everchanging so here we look at factors that may influence the degree of fat mass for any given individual (35:31) FEMALE FACTORS Weight gain appears to be more significant in women compared to men as they age Due to human physiology, women have a higher value of fat mass than men, BUT, in general it is thought that more men are overweight and obese besides women With age women tend to show a gradual increase in Fat Mass with a simultaneous decrease in Free Fat Mass and Total Body Water. There is a theory that in the post menopause phase when the production of oestrogen from the ovaries declines that fat cells manufacture small amounts of oestrogen and this may be a reason women have increased fat mass at this time of life Men, on the other hand tend to significantly decrease in Fat Mass after 40 years of age with a simultaneous increase in FFM and TBW. This is thought to be due to the fact that in men, the peak of body weight increase with age occurs much earlier followed by a normalisation or decrease in body weight Note: Fat accumulation in both sexes will proceed with different intensity, depending on their: Nutrition Physical activity undertaken Lifestyle (40:13) Nutrition to support appropriate Body Composition: Focusing on Carbohydrate and its influence on circulating insulin levels and the impact of that.  (47:16) Nutrition to support appropriate Body Composition: Focusing on Protein and its influence on muscle protein synthesis and lean muscle mass (52:28) Nutrition to support appropriate Body Composition: Focusing on the different types of Fat and their influence on body fat mass  (57:48) RELATED TOPICS: https://she-runs-eats-performs.captivate.fm/episode/eating-enough-to-run (Eating Enough to Run) https://she-runs-eats-performs.captivate.fm/episode/blood-sugar-balance-for-female-runners (Blood Sugar Balance for Female Runners) https://she-runs-eats-performs.captivate.fm/episode/resistant-weight-loss-for-runners (Resistant Weight Loss for Runners) KEY TAKEAWAYS Appropriate Body Composition is important for general health as well as running performance and it will be different for everyone depending on their goals There are many ways of measuring body composition, some of which are more accurate

SHR # 2833:: Betaine Inflammation and Fat Mass plus HealthyCell - Dr. Jason Cholewa, Ph.D. - Douglas Giampapa - Betaine has been shown to have beneficial effects on body composition in trained individuals. we look further into the research to see what other benefits betaine produces. PLUS A new way to take your vitamins has arrived. Introducing Healthy Cell. Visit http://shrnetwork.biz/healthycell use code SHR for 20% off.

In this episode David and Jocelyn are talking about tips and tricks for getting back on track when your fitness has fallen off the wagon. Whether it's fun times, illness/injury, or just the demands of a busy life that took you off course, we've been there too and we've got some advice to help!This episode brought to you by our own BRIO+ BHB Keto Salt exogenous ketone supplement. Find it here: https://www.crossfitbrio.com/product-page/bhb-keto-salt-boost 1:30 - The Effects of Ketogenic Dieting on Skeletal Muscle and Fat Mass: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271639/

For more information, contact us at 859-721-1414 or myhealth@prevmedheartrisk.com. Also, check out the following resources:  ·PrevMed's website·PrevMed's YouTube channel·PrevMed's Facebook page·PrevMed's Instagram·PrevMed's LinkedIn·PrevMed's Twitter ·PrevMed's Pinterest

ทุกคนอาจจะเข้าใจว่า คนเราอ้วนเพราะกินเก่ง กินเยอะ แต่จริงๆคือไม่ใช่ค่ะ! ที่เราอ้วนเพราะร่างกายเรามี Fat mass set point ที่สูงกว่าปรกติ ก็เลยผลักดันให้เรากินจนอ้วนนั่นเอง Fat mass set point ที่ว่านี้คืออะไร แล้วเราจะทำให้ Fat mass set point ของเราต่ำลงได้อย่างไร คำตอบทั้งหมดอยู่ใน Podcast Episode นี้ โดยหมอผิงค่ะ

In this episode of our FitPro Sessions podcast we explore how to deal with your client's fat loss problems You’ll discover: The biggest cause of underconfidence in FitPros The difference between Fat Mass and Lean Mass How to liberate your own fears and limiting beliefs around fat loss How to work with a client if they don't want to weigh-in What daily weight fluctuations mean How training can help achieve Fat Loss Inside our latest FitPro31 Coaching programme, we noticed a trend in the types of problems FitPros are feeling underconfident to solve... Most of the problems were Fat Loss related, with FitPros saying they lacked the confidence to tackle fat loss, promise a result in fat loss or even talk about fat loss with their clients. In today's podcast, we'll tackle 5 key fat loss problems you may encounter with your clients Read the Show Notes here: https://parallelcoaching.co.uk/how-to-deal-with-your-clients-fat-loss-problems Timestamps: 0:30 Introduction to Episode 044 of the FitPro Sessions Podcast 1.00 Fat Loss problems are one of the biggest cause of underconfidence 3:00 Understanding training knowledge and confidence to apply it 6:30 Weight Loss as a Performance goal LEARN MORE 9:00 Feeling confident to have uncomfortable fat loss conversations with the client 10:00 Measuring, Managing and Monitoring Fat Loss 11:40 What is lean mass compared to fat loss 16:30 How your thoughts and feelings about Fat Loss affect how you deal with client’s fat loss problems 21:40 When the client takes control of how you manage their fat loss 23:00 Why Personal Training is Individuality Training 26:00 Understanding daily weight fluctuations 30:00 Applying VARTEC to all tests you do with your clients 33:00 The impact of training on fat loss 37:00 What is FitPro-31 39:00 Reach out to us and join us in our Inner circle Facebook Group Join our Parallel Coaching Inner Circle with other FitPros like you https://www.facebook.com/groups/parallelcoachinginnercircle/ Do you want more confidence in your ability to get a result as a FitPro? Find out how you can improve your training knowledge and application simultaneously in 31 days FITPRO-31 is not another course with more exams or for trainee fitness peep… far from it. It’s all about Practical application of Training Knowledge and building your CONFIDENCE as a FITPRO You’ll supercharge your confidence and knowledge to work with clients and guarantee their goals. I guarantee you’ll have hundreds of “ah ha” moments as you progress your knowledge in coaching, planning, nutrition and behaviour change. If you are constantly doubting your ability to get a result with a client and you want to build your confidence with more knowledge and practical application Book a free strategy call HERE and we’ll send you all the details about FitPro31 as well as hop on a call with you to answer your questions and see if you are a good fit for the programme

Ambikairajah, A., Tabatabaei‐Jafari, H., Walsh, E., Hornberger, M., & Cherbuin, N. (2020). Longitudinal Changes in Fat Mass and the Hippocampus. Obesity.

In this episode, I discuss the general findings of a paper looking at caffeine's impact on muscle growth, fat mass, body weight, and appetite. Examine Video + Paper (available at 11am): https://youtu.be/BACZnZ7Lxf0 YouTube: bit.ly/2JUjXVt Facebook: bit.ly/2PlIOaB Instagram: bit.ly/2OBFe7i Email List: bit.ly/2AXIzK6 Patreon: bit.ly/2OBBna0

Learn once and for all HOW your body processed food and a few shortcuts you can take to get your body utilizing your Fat Mass for Energy and becoming truly Fat Adapted.   Guaranteed to reduce Fat Mass and Increase ATP. Eating out of the mailbox with Marie Osmond- does not work long-term.  Learning how to create and use a palette or variety of winning food items is the long term solution to this annual madness.  Contact us at: tim@metafit.life or Tim at M360 Clinical Fitness: 719-289-0351 Find our Book:  M360 Clinical Fitness at Barnes and Noble as well as other worldwide book sellers

TUNE IN and LEARN: We make a conclusion what obesity is and why it's happening The most important factors, that seem to cause most of metabolic disasters: obesity and metabolic disease One most important action everyone needs to take to store less fat, to lose weight, to have a healthy metabolism and hormones, no macros or calorie counting needed The Obesity Code: Unlocking the Secrets of Weight Loss by Dr. Jason Fung Need help with meal plan? Fat Loss? Weight Loss? Not sure how to start on KETO? Intermittent fasting? How to get lean and shredded and healthy without starving yourself? SHOOT ME AN EMAIL: Angela@CreateYourself.Today Created by Angela Shurina http://www.CreateYourself.Today/ Support the show (https://www.patreon.com/FoodSchool)

How does about regulate our fat mass? Through the Fat Mass Set Point, that's how. In order to understand how to help lose weight, first we need to understand how are Fat Mass is Controlled.

Hey Folks! We're back with another Q&A episode! If you have a question for a future episode, especially questions for Tyler and Luis of KetoGains on the next Q&A, submit them here https://robbwolf.com/contact/submit-a-question-for-the-podcast/   Show Notes: (2:49) 23 and Me Kristin says: Robb and Nicki! Loved the first q&a back! I wanted to ask an expansion on the FTO gene Polymorphism question. I my self also ran my 23andme data through FoundMYFitness as a Rhonda Patrick follower and I have the similar FTO well several FTO genes came up but also the PPAR alpha gene came up that I know is a big part of ketosis. My question is can I attempt and Keto diet and Ketosis with using mainly PUFA and MUFA and still achieve ketosis with this polymorphism or am I better off to not focus on achieving ketosis?Thank you for all that you put in the world I just received you Wired to Eat book and started reading it! Love it so far!Kristin NOTES: FTO: https://academic.oup.com/jn/article/142/5/824/4630756 Fat Mass and Obesity–Associated Gene Evolutionary Advantage-STRONG tendency toward obesity. Powerful adaptation in ancestral environment. Evolutionary advantage not specific to Thrifty gene hypothesis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4031802/pdf/yjbm_87_2_99.pdf Susceptibility to obesity (and inflammation) https://www.diva-portal.org/smash/get/diva2:406173/FULLTEXT01.pdf Drivers towards energy efficiency...back side of this is constrained Energy Hypothesis: https://journals.lww.com/acsm-essr/Fulltext/2015/07000/Constrained_Total_Energy_Expenditure_and_the.3.aspx Game theory and energy balance: http://journals.sagepub.com/doi/full/10.1177/1550147717720792 PPAR Alpha: https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1528-1167.2008.01840.x Peroxisome proliferator-activated receptor alpha is a drug/fatty acid-activated transcription factor involved in the starvation response, Other SNP’s like CPT-1   (16:45) Ketone IVs / Ketone Ringer Stijn says: Dear Robb, Dear Robb Wolf team,For years I've wondered about using ketone bodies in IVs at intensive care, in the same way that glucose solutions are used. I imagine there being less inflammation versus the glucose, and thus better recovery. Though the effect might be minimal in a non-keto-adapted person. Then I am skipping over the entire blue light issue from all the fluorescents at a hospital. I recently watched your talk at Paleo FX, "Ketogenic Diets for Traumatic Brain Injury Keeping the Baby with the Bathwater". In brief you mention ketone ringers in an acute setting, traumatic brain injury and research in Japan. Why not use ketone bodies at intensive care, or even other settings? Have you seen research on this? Here's how I thought about it: my dad was at the ICU after cardiac arrest, and I saw the glucose syringes. Then I thought about inflammation and ketones. And I remembered reading that heart muscle likes ketones. Maybe we can save more people with ketone IVs...Please share your thoughts. I'm also interested in the Japanese research on ketone ringers, if you can link that.Thank you very much.Be well, Stijn De Puydt   NOTES: Ketone ringer solution- https://iubmb.onlinelibrary.wiley.com/doi/pdf/10.1080/152165401753311780 MCT Keto diet: https://iubmb.onlinelibrary.wiley.com/doi/pdf/10.1080/152165401753311780 High glucose load negated benefits!!   (20:54) Monkfruit G says: Hi. Can you briefly give me the straight dope on Monkfruit? I heard it doesn't spike your blood glucose levels making it a good alternative to sugar. I'm also guessing it still triggers pleasure centers in your brain which can lead to craving sweets. My girl wanted to know how does Monkfruit Maple Syrup differ from 100% Pure Maple Syrup? Thank you for your time, g Notes: https://www.nature.com/articles/ijo2016225 Generally not a huge effect: https://www.nature.com/articles/ijo2016225   (24:07) Alternatives to the classic Norcal Marg Colin says: Hey Rob, I like that you are back to doing some Q&A's and Nicki did a good job being your cohost. Do miss the ever large and in charge Greg Everett's humor though, "how does gravel burn," classic. Anyways, what are your thoughts on a Bone Broth Bullshot in lieu of your Norcal Marg? Potential pro/cons? On a second note, what if you were to add some glycine to that Norcal M? Give just a little sweetness and I would think there are some potentially extra benefits to that addition.. After listening to Chris Masterjohn's panel discussion on glycine, that crossed my mind.  Curious on your take. Thanks for everything you are doing (Paleo, health, keto, sustainability, controversial truths, etc.). While you are winding the clock back a little, you should get the Kraken on and let him destroy some questions.   (27:44) Exercise induced HypoglycemiaGreg says: Robb, hoping to get your insight into a problem I am experiencing. Non-diagnosed Diabetic. 6'1", 200 pounds, athletic build. Blood sugar drops into 60-69 mg/dL during moderate-intense exercise with moderate hypoglycemia symptoms. Measuring glucose (morning fasting 105-120 mg/dL, 2 hr post-meal 120-130 mg/dL). Chewing gum during exercise helps modulate glucose levels but still seems like there should be a better solution. Grain consumption 1-3/week. Limited sugar intake. Water and coffee w/heavy cream primary liquid consumption. Adrenal labs (normal DHEA, high normal cortisol). Worried Keto diet may further exacerbate during exercise. Any insight is greatly appreciated.   (31:46) Adaptogens and Gut Microbiome adaption Eric says: Digging the return of your podcast and the new format!  I have a couple of question submissions…. We interviewed folks live for the Meatcast at Expo West, and the most consistent “trend” everyone noted from the show was “adaptogens” – what are your thoughts on adaptogens?  Flash in the pan fad or the unicorn cure to cancer?  Surely it can’t be anything in between Does our gut microbiome have the ability to adapt/evolve as we age, or is it “locked in” at a certain age?  We hear often that our exposure to good bacteria as a child impacts our autoimmunity later in life.  Whats so critical about those childhood years?  Is it simply our ability to adapt declining as we age?   (38:53) Good workout regimen for novice? Joe says: Hi Robb & Nicki,Can you recommend a good resource for a workout regimen? Right now I do weight training circuits Monday, Wednesday, Friday. Cardio Tuesday and Thursday, usually one cardio session is an interval (3x 30 second all-out exertion on an elliptical and the rest of the 20 minutes at moderate pace). I do a circuit for 6 weeks, then just do cardio for a week then start a different circuit for the next 6 weeks. Etc.I'm currently doing alternate daily fasting on my circuit days. Good sleep, good energy. I'm just wondering about new/more efficient ways to mix up my workouts as I'm still following what I did circa the early 2000s.Thanks, Joe   Twitter: @RobbWolf Instagram: @dasRobbWolf Facebook: @RobbWolfOnline

Optimize your metabolism by the use of Intermittent Fasting followed by Evidence based M360 Exercise and then FEED the NEED to optimize your metabolism. Build Lean Mass and utilize Fat Mass in 3 Easy Steps.  3 Tools in one massive step toward a healthier life.

Dr Marwan Bukhari talks to Prof Jon Giles, Columbia University, New York, USA, regarding his paper on the associations of muscle mass relative to fat mass with physical function in RA. Prof Giles states both his and his co-authors past research indicates that body composition, low muscle and high fat, is very strongly associated with physical function and, in some cases, more strongly associated with physical dysfunction thank the number of swollen and tender joints a patient has. He highlights the importance of considering muscle and fat mass impact on patients to improve physical function. They discuss the next steps to be taken to build on this research.

Dr Marwan Bukhari talks to Prof Jon Giles, Columbia University, New York, USA, regarding his paper on the associations of muscle mass relative to fat mass with physical function in RA. Prof Giles states both his and his co-authors past research indicates that body composition, low muscle and high fat, is very strongly associated with physical function and, in some cases, more strongly associated with physical dysfunction thank the number of swollen and tender joints a patient has. He highlights the importance of considering muscle and fat mass impact on patients to improve physical function. They discuss the next steps to be taken to build on this research.

Dr Marwan Bukhari talks to Prof Jon Giles, Columbia University, New York, USA, regarding his paper on the associations of muscle mass relative to fat mass with physical function in RA. Prof Giles states both his and his co-authors past research indicates that body composition, low muscle and high fat, is very strongly associated with physical function and, in some cases, more strongly associated with physical dysfunction thank the number of swollen and tender joints a patient has. He highlights the importance of considering muscle and fat mass impact on patients to improve physical function. They discuss the next steps to be taken to build on this research.

May 6, 2015 Podcast: Exercising In The Heat vs. Sauna Training, Should You Use Colloidal Minerals, Healthiest Way To Clean Water Bottles, How To Increase Pain Tolerance During Workouts, and Using Skulpt To Measure Body Fat. Have a podcast question for Ben? Click the tab on the right (or go to ), use the Contact button on the , call 1-877-209-9439, Skype “pacificfit” or use the “” form at the bottom of this page. ----------------------------------------------------- News Flashes: You can receive these News Flashes (and more) every single day, if you follow Ben on , and . SUPER simple but accurate equation for your resting metabolic rate if you already know body fat %: 12*Lean Body Mass + 2*Fat Mass. Or you can use Interesting… ----------------------------------------------------- Special Announcements: This podcast is brought to you by  where you can get punishing maces, steel bells, primal bells, medicine balls and much more. You save 10% at http://www.onnit.com/bengreenfield. When you sign-up, you'll get a Quarterly handpicked box jam-packed with Ben's favorite fitness gear, supplements, nutrients and research-proven biohacks May 22-26, 2015: Custom Father-Son Wilderness Program with Ben Greenfield. Imagine taking five days with your son(s), and connecting deeply with nature and your boy(s) through ancestral wilderness survival skills, all within a small "tribe" of other fathers & sons that are like minded with similar values. Since the dawn of time, fathers and sons have bonded deeply in and with the wilderness. Ancestral wilderness skills have an innate ability to deepen the Father-Son connection like nothing else. During this custom Father-Son Wilderness Program, we'll make fire by friction, build and sleep in natural shelters, learn traditional hunting and gathering techniques, and track wild animals. Primitive wilderness survival isn't a "Man vs. Wild" scenario, it is an opportunity to build a deep relationship with the Earth. As you and your son do so, you'll find that your relationship with your son deepens in powerful ways.  June 3-6, 2015: Nourish Vermont: Traditional Foods and Health Gathering. Come learn the core principles of traditional diets, inspired by the teachings of the Weston A. Price Foundation, and explore how embracing this lifestyle can contribute to one’s health, wellness and longevity. Hear Ben and Jessa speak on ancestral food preparation methods, and enjoy nutrient-dense, locally and organically grown vegetables, pastured and grass–fed meat, raw dairy products, and fermented vegetables. . Grab this package that comes with a tech shirt, a beanie and a water bottle. And of course, this week's top iTunes review - gets some BG Fitness swag straight from Ben - !  ----------------------------------------------------- Listener Q&A: As compiled, deciphered, edited and sometimes read by , the Podcast Sidekick and Audio Ninja. Exercising In The Heat vs. Sauna Training Whole Doods: Ben talks a lot about Cold Thermogenesis and using saunas for fitness and health but what about just exercising in a hot location. He lives in Sierra Leone and when he works out, it is like he is always in a sauna and his heart rate is just jacked immediately and he sweats like a pig. Is he getting any added benefit by combining his hot environment with working out? In my response, I recommend: -This podcast on Should You Use Colloidal Minerals? Wade: He recently heard about colloidal minerals from a friend of his (Dr Joel Wallick) and is wondering what you know about them and what your take is on them.   Healthiest Way To Clean Water Bottles Meg: She is wondering what you use to clean your bike bottles and straws. She usually soaks hers in hot water and some bleach but is wondering if that is the best thing for her. What do you do? In my response, I recommend: - How To Increase Pain Tolerance During Workouts Lara: She wants to know how you deal with discomfort and pain and what it takes to get through training with the rules you set for yourself. She uses distraction and music and has read how effective that can be and she is wondering what your view is on this. She does have a lot of pain and distraction works well for her but is looking for some of your secrets.   Using Skulpt To Measure Body Fat Sol: He's been hearing a lot about this new $200 body fat composition gadget called  and is wondering if it is really as good as their marketing material states? It uses electrical impedance which is in those cheaper devices but apparently they do it better. What do you think?   ----------------------------------------------------- Prior to asking your question, do a search in upper right hand corner of this website for the keywords associated with your question. Many of the questions we receive have already been answered here at Ben Greenfield Fitness!

Episode 68: Stephan Guyenet, PhD discusses fat mass regulation via energy homeostasis systems, why we overeat and the difference between homeostatic and non-homeostatic eating.

Neurobeachin (Nbea) regulates neuronal membrane protein trafficking and is required for the development and functioning of central and neuromuscular synapses. In homozygous knockout (KO) mice, Nbea deficiency causes perinatal death. Here, we report that heterozygous KO mice haploinsufficient for Nbea have higher body weight due to increased adipose tissue mass. In several feeding paradigms, heterozygous KO mice consumed more food than wild-type (WT) controls, and this consumption was primarily driven by calories rather than palatability. Expression analysis of feeding-related genes in the hypothalamus and brainstem with real-time PCR showed differential expression of a subset of neuropeptide or neuropeptide receptor mRNAs between WT and Nbea+/- mice in the sated state and in response to food deprivation, but not to feeding reward. In humans, we identified two intronic NBEA single-nucleotide polymorphisms (SNPs) that are significantly associated with body-mass index (BMI) in adult and juvenile cohorts. Overall, data obtained in mice and humans suggest that variation of Nbea abundance or activity critically affects body weight, presumably by influencing the activity of feeding-related neural circuits. Our study emphasizes the importance of neural mechanisms in body weight control and points out NBEA as a potential risk gene in human obesity.

Objective: The common single nucleotide polymorphism (SNP) rs9939609 in the fat mass and obesity-associated gene (FTO) is associated with obesity. As genetic variants associated with weight regulation might also be implicated in the etiology of eating disorders, we evaluated whether SNP rs9939609 is associated with bulimia nervosa (BN) and anorexia nervosa (AN). Methods: Association of rs9939609 with BN and AN was assessed in 689 patients with AN, 477 patients with BN, 984 healthy non-population-based controls, and 3,951 population-based controls (KORA-S4). Based on the familial and premorbid occurrence of obesity in patients with BN, we hypothesized an association of the obesity risk A-allele with BN. Results: In accordance with our hypothesis, we observed evidence for association of the rs9939609 A-allele with BN when compared to the non-population-based controls (unadjusted odds ratio (OR) = 1.142, one-sided 95% confidence interval (CI) 1.001-infinity; one-sided p = 0.049) and a trend in the population-based controls (OR = 1.124, one-sided 95% CI 0.932-infinity; one-sided p = 0.056). Interestingly, compared to both control groups, we further detected a nominal association of the rs9939609 A-allele to AN (OR = 1.181, 95% CI 1.027-1.359, two-sided p = 0.020 or OR = 1.673, 95% CI 1.101-2.541, two-sided p = 0.015,). Conclusion: Our data suggest that the obesity-predisposing FTO allele might be relevant in both AN and BN. Copyright (C) 2012 S. Karger GmbH, Freiburg