TB and Miranda MacLeod are still cracking on with A London Love Story, the Kindle Vella series. Because of this series, TB now has to dress up like a princess! TB launched the 2022 IHL Reading Challenge and they're starting a new feature on IHL called Writerly Wednesday. The reason they're amping up the offerings on the website this year is IHL turns five this spring! TB hit some roadblocks with her upcoming new release, but she remembered something she learned while climbing a mountain and applied it to her writing. TB learns about an aspect of Clare's childhood and is still processing… Clare crunched her 2021 writing words and, as it turned out, she wrote more words than in 2020, which is surprising given she had to deal with lots of family upheaval. In 2022 news, she's worked out her schedule and finalized her goals (a good thing because that's the topic for today!). Clare completed her first HIIT session of the year and almost vomited. And, Clare's liquid-silk voice is taking the world by storm. They bang onto the topic: 2022 goals. Clare came at this like a true Virgo, drafting a list, but she knows things could change drastically given the precedent set during the past two years. TB is still in the mind frame from last year when she declared her goal motto: eff it. Have a listen to find out what they hope to accomplish this year. What are your 2022 goals? Head over to www.lesbianswhowrite.com, and leave a comment on the episode. Or you can email them at: firstname.lastname@example.org. Next week they'll chat about when to leave your job to write full time. Happy listening! Clare and TB Links: A London Love Story on Amazon: www.amazon.com/A-London-Love-Story/dp/B09KP4SRJ5/ A London Love Story buy direct from TB: payhip.com/b/wORdG 2022 IHL Reading Challenge: iheartlesfic.com/2022-ihl-reading-challenge/ Writerly Wednesday: One Step at a Time: iheartlesfic.com/2022/01/12/writerly-wednesday-one-step-at-a-time/
This week, Morgan chats with TMAC Fitness Founder, Todd McCullough. Coming from a small town, Todd lived a very athletic life before ever being exposed to Yoga and Meditation. It wasn't until a string of injuries, cooperate burnout, and an unexpected yoga pants detour that inspired him to find fulfillment in different areas to get him in touch with his mind and body. Today, Todd dedicates his life to combining his unique habit-stacking fitness approach of HIIT and Meditation for his clients. Listen in as Morgan hears all the details of his journey and current daily rituals! Todd has helped over 30,000 people turn their physical and mental health around and you can sign up HERE to get 10 Free Days of Home Workouts.
In this episode of the Eric Roberts Fitness Podcast myself and my assistant coach speak with Clubhouse Teammate Of The Month Amy. Amy is a total BAD ASS and has a story I know so many people are going to be able to relate to. She talks about finding a calorie deficit, dropping from working out 7x per week to 3x per week, and finally making herself proud. I hope you enjoy the episode and if you want to check out the Clubhouse, you can do so here below. erfclubhouse.com -E
You can't scare people to get healthyHealth subjectivity and riskShift to health goals vs. physique goalsMovement and step countsDeprioritization of unstructured activityEmerging awareness of how stress manifests in the bodyThe psychology of habit changeApplied knowledgeOver-riding the lizard brainThe importance of relationships and communityNew certification from PN around a multi-dimensional construct of recoveryGo to precisionnutrition.com for more information.Find Dr. Krista Scott-Nixon on IG: @stumptuous, FB: Dr. Krista Scott-NixonThis podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens. This episode of the Flex Diet Podcast is brought to you by the Physiologic Flexibility Certification.
Aleen is reunited with one of the most requested DST guests, celebrity trainer and lover of big salads, Jordan Syatt! They start by catching up on everything Jordan's been up to since he was last on the show in 2019 (where did time go?) including a big relationship change, a cross-country move, and a new fitness hobby. Then they talk about fitness best practices, wellness must-dos & don'ts, and a whole lot more. Plus, they discuss popular fitness myths & the truth behind them, including why Jordan thinks HIIT is not it and why low intensity cardio workouts are still super beneficial for your health. Finally, Aleen and Jordan answers some interesting listener-submitted questions and have a quick convo about Harry Potter."
The 60-Day Get Fit Challenge implements workouts that can be performed at the gym or at home. You'll be sculpting your muscles, building mass, and shaping your body with supersets, drop sets, tri-sets, HIIT cardio, metabolic conditioning, and much more. Beyond the physical challenges, the weekly lives also dive into the mental and emotional components of transformation, all supported by a private Facebook community that loves and supports you as you are, right where you are. Learn more by clicking this link --> https://bit.ly/3fbuuwd -- Dave's book Built Through Courage is available now! Dave was recently confronted with the fact that he was living the life someone else wanted for him. After weathering a highly publicized personal crisis amid the backdrop of an international pandemic and navigating the enjoyable but unpredictable waters of being a single father to four kids, he has been forced to become the captain of his own life and is ready to teach others how to do the same. I want to be your coach. Yes, YOU! Join me at Growth Day, not for pre-taped lessons, but for weekly LIVE coaching. Click the link and gain access to my coaching + some of the world leaders in personal growth like Brendon Burchard, Jenna Kutcher, Jamie Kern Lima, and more! -> http://bit.ly/daveatgrowth Learn more about your ad choices. Visit podcastchoices.com/adchoices
In this episode Sal, Adam & Justin discuss the pros & cons of the perennially popular High Intensity Interval Training. Why HIIT training is so trendy. (1:58) How HIIT training is the resistance training form of cardio. (6:24) The challenges with steady-state cardio. (12:12) The biggest selling points for HIIT training. (14:15) The biggest problems with HIIT training. (17:34) Why HIIT training may NOT be a trend. (25:23) The extreme importance of form and stability. (31:50) Taking your level of fitness training into consideration with proper programming. (34:40) Related Links/Products Mentioned Special Promotion: MAPS HIIT 50% off! *Code "HIIT2022" at checkout* Visit ZBiotics for an exclusive offer for Mind Pump listeners! Mind Pump #1205: Do The Risks Of HIIT Training Outweigh The Benefits? Mind Pump #1307: How To Make Your HIIT Workout More Effective Mind Pump #1697: HIIT Training Doesn't Work (Unless You Follow These Steps) Is HIIT More Effective Than Heavy Weightlifting For Fat Loss? - Mind Pump Blog HIIT vs. LISS Cardio - Which is Better For Fat Loss? - Mind Pump Blog Can HIIT Workouts Be Effective? - Mind Pump Blog Why Mobility Is So Important For Being Healthy – Mind Pump Blog MAPS Prime Pro Webinar Mind Pump Podcast – YouTube Mind Pump Free Resources
HI IT'S ME AGAIN! I Got a brand new apt, FOR FREE. 99! LITERALLY....and NO I don't have a sugar daddy. (or financially stable parents pffff please) It's a manifestation, miracle. Some could say its a coincidence, but its happened MULTIPLE times, so that's a tracked pattern baby. In this episode, I give you the full scoop on how I went from frustration, to harmony and it was a god damn roller coaster, but I did it, and maybe you could too. Support this podcast
High-intensity interval training, or HIIT, makes headlines in the fitness industry for its ability to burn the maximum amount of calories in a short period of time. But HIIT is anything but a trend. In fact, high-intensity exercise is something that our genes expect, and as you're going to learn today, it plays an important role in fighting inflammation, regulating insulin sensitivity, and fat storage in the body. On this masterclass episode of The Model Health Show, you're going to hear the amazing science behind high-intensity interval training. We're going to discuss the different types of muscle fibers in the body and how they function. You're also going to learn about how energy is stored in the muscles, and how high-intensity training can help tap into those reserves. If you want to add high-intensity exercise into your training routine, I'm going to share multiple accessible, low barrier to entry methods you can incorporate. I hope this information empowers you to become a stronger, more resilient version of yourself. So listen in, take good notes, and apply what resonates with you! In this episode you'll discover: How moderate-intensity cardio compares to high-intensity interval training. The definition of high-intensity interval training, or HIIT. How our muscle fibers work, and how they can impact metabolic health. What the different classifications of muscle fibers are. How the sequential activation process works. Why sequential activation is the key to metabolic change & body composition shifts. The relationship between high-intensity exercise and glycogen. What glycogenolysis is. Why high-intensity exercise can impact fast-twitch muscle fibers. The link between obesity and inflammation. How fat loss actually works & the role that hormone-sensitive lipase plays. The amplification cascade that occurs in the cells with HIIT. How glycogen storage works. Why intensity is key, & how to know if you're activating the fast-twitch muscle fibers. What we can learn about exercise from children. Specific, high-intensity exercises you can incorporate into your routine. Items mentioned in this episode include: Onnit.com/model -- Save an exclusive 20% on performance supplements & tools! Inflammation Masterclass – Episode 497 Join TMHS Facebook community - Model Nation Be sure you are subscribed to this podcast to automatically receive your episodes: Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript
Happy New Year, and thanks for listening to the show where it's dedicated to weight loss, strength gain and all things related to being the healthiest man in your 40's. Let's make 2022 the fittest year ever for you! In today's episode, we go over the #5 crucial steps that you need to implement in your life to start losing up to 10lbs of fat. Get your FREE Full Body Workout Guide [No Equipment Needed] in the shownotes HERE >>>> https://remixmyfitness.com/how-to-lose-your-first-10lbs-in-2022-for-men-over-40-years-old/ If you enjoyed today's episode, please SUBSCRIBE to the show and leave us a comment! More about Remix My Fitness
Brad Kearns is an American author, podcast host, professional Speedgolfer, Masters high jumper, and former professional triathlete. Kearns dominated the international triathlon circuit from 1986 to 1995 and won 31 events worldwide. He is a 2020 top-3 world-ranked Masters age 55-59 high jumper and in 2018, he broke the Guinness World Record for the fastest single hole of golf ever played. Impressed yet?Kearns hosts the B.rad Podcast, covering health, fitness, peak performance, happiness, and longevity, with an emphasis on toning down the overly intense and self-important competitive disposition in favour of cultivating a pure motivation and releasing the attachment of self-esteem to the outcome of your peak performance pursuits.Topics covered: What pro athletes actually share about their training. How different Brad's life was when he was a professional triathlete (he slept a LOT) How stress factors in to out training What role our Central Nervous System plays in fitness Some lessons we can learn from smart athletes (they're not destroying themselves at every workout) How long Brad thinks most races should really be (it's shorter, not longer) Why we should stop saying “it's only a 5k.” What we see as “normal” for older individuals is not necessary How too much chronic-cardio is actually bad for you (it's a bell curve) The importance of maintaining muscle mass as we age What exactly HIRT is and why it is do beneficial How most of us are doing HIIT wrong (too long and not hard enough) When you should really end your workout (listen to your body) Why Brad DNFed (did not finish) as many times as he was on the winner's podium Brad's top three tips Why Brad does nearly the same thing every single morning Find Brad at bradkearns.com and his morning routine on YouTube at https://youtu.be/-IPPwBc3GLwOther Resources: The Primal Endurance book Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDxUMKC Don't forget to check out my YouTube channel by going to BrockArmstrong.com/YouTube
➢ DM us "New Years" on IG @ColossusFit to start your journey (LAST CHANCE)➢ Why you should be strength training: https://open.spotify.com/episode/5nvIwpWAA9wIJumsDPlsIl?si=4fd02a72a509470aWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to lose fat without dieting, which diet is the best & how to avoid negativity in your life.(0:00) - Intro(1:45) - Kyle quote: All you need to do is just keep showing up. The more you show up, the more you learn. The more you learn, the more you evolve as a human being. The more you evolve, more becomes possible . Just keep showing up."(3:15) - Josh quote: "The bad news is time flies. The good news is you're pilot."(4:46) - Weekly thoughts/recommendations (11:30) - Client shoutout: Kirk(13:57) - Question 1- How can I lose fat without dieting? . Tips:1- Strength training 2. HIIT after workout 3. Step count 4. Protein with every meal 5. Static breakfast 6. Improve sleep 7. Minimize stress 8. Eat slower 9. Increase fibre in diet 10. Gallon of water a day(21:28) - Question 2 - What is the best diet? I want to lose weight in the new years(29:49) - Question 3 - How to Avoid & deal with Negativity?Thanks for listening! We genuinely appreciate every single one of you listening.➢Join our exclusive FREE facebook group: https://bit.ly/3snmT26➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/Support the show (https://www.colossusfitness.com)
A BIG announcemnt for what's upcoming in 2022 for the Remix My Fitness Podcast. I would like to wish all the listeners a Happy New Year and make 2022 the FITTEST you've ever been. Let's do it together! If you enjoyed today's episode, please SUBSCRIBE to the show and leave us a comment! More about Remix My Fitness
I know we've all heard of the old saying “What doesn't kill you makes you stronger” but have you ever wondered if science could open our eyes to what exactly this means? I've wondered this, and it led me to this week's Brain Fact Friday where we will explore hormesis or the idea that “short, intermittent bursts of stressors can actually trigger a cascade of cellular processes that enhance overall health, slow aging, and make you more resilient to future stress (both physical and mental).”[i] On this episode you will learn: ✔︎ How our cells respond to short, intermittent periods of stress. ✔︎ A look into 2 pathways that are important for longevity (The Sirtuin and mTOR). ✔︎ 4 Ways to boost our health, using hormesis or stress, making us physically and mentally stronger. For those new, or returning guests, welcome back! I'm Andrea Samadi, author, and educator from Toronto, Canada, now in Arizona, and like many of you who tune in, have been fascinated with learning, understanding, and applying the most current brain research to improve productivity in our schools, our sports, and workplace environments. The purpose of this podcast is to take the mystery out of this new discipline that backs our learning with simple neuroscience to make it applicable for us all to use right away, for immediate results. I had no idea while initially researching for this episode that neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine, Dr. Andrew Huberman, would be hosting Dr. David Sinclair[ii] (a Professor in the Department of Genetics from Harvard Medical School) on the Huberman Lab Podcast this week, and covering this very topic on “The Biology of Slowing and Reversing Aging”[iii] where the idea of hormesis was discussed throughout. I do recommend this episode for those who want to take a deeper dive into the science of anti-aging, longevity and the fascinating work that Dr. David Sinclair is doing in this field, in addition to Dr. Peter Attia's Podcast, The Drive, on “Dr. Sinclair, Ph.D. Slowing Aging, sirtuins, NAD, and the epigenetics of aging.”[iv] If you are listening to this, and thinking “What? She's lost me! What is she even talking about? Slowing down the ageing process? What is NAD and what are sirtuins?” Just remember to keep an open mind--this podcast focuses on looking for the research from the most reputable place (Pubmed.gov), learn what the experts in the field have to say about what they are discovering, and then we break down the research in smaller pieces, so that we can all make it applicable in our daily life, whether we've taken a neuroscience course, or not. What I've learned from studying closely with neuroscience researcher Mark Robert Waldman the past few years, is that we must be open to what the research says and keep our egos (and judgements) out of whatever it is we want to prove. I'm working hard on an abstract that supports the importance of educational neuroscience as a new discipline in our schools, versus the old model of learning, and although there is research that supports my hypothesis, it's still a new field, and I must remember what Dr. Sinclair tells his students, that “most things we thought were true are not…or will change over time.”[v] I'm now on my third revision of this abstract, because it's not easy to step away from what we want to believe, and leave it up in the air, because we might be wrong about everything, when it comes to looking at life through the lens of a scientist. Just keep an open mind, especially when you hear that Dr. Sinclair, now at the forefront of anti-aging research, after all the criticism he's received over the years, is in the late stages of clinical trials of working on something that mimics exercise in a pill to speed up metabolism. The next few years are going to really blow our minds with what is possible, and I hope that we can all embrace new ideas, with open minds and make the needed change with what we learn from the research, whether it's in the classroom like I'd like to see with new models of learning backed by neuroscience, or in the modern workplace. Moving into Season 7 of this podcast in the New Year, with a focus on Brain-Health and Well-Being, I won't always be looking for speakers and authors who are discovering what we already know. I'm looking for people like Dr. Sinclair, who will stretch us to think in ways we've never thought before, to do what we once thought was impossible, showing us that we have powerful reservoirs of mental and physical strength, that we can tap into when needed. Now that fascinates me and is what will motivate me to keep learning more to share with you here. With that said, I wanted this week's Brain Fact Friday to tie into last week's episode to improve our mental and physical health, since according to a recent survey from the American Psychiatric Association, “almost 70 million adults resolve to find ways to improve their mental and physical health this coming year”[vi] and while looking for ideas, I saw a graphic I created last year that caught my attention. The graphic was about using “hormesis” as a stressor to make us stronger. I know how important hormesis is for our mental strength, by choosing to stretch ourselves beyond what we think we are capable of and had heard of strategies that use hormesis like exposing our body to extreme cold (with ice baths), or extreme heat (with saunas), with exercise, (and HIIT) and even intermittent fasting, but I didn't know what exactly this stress was doing for me on a cellular level. What does hormesis or this intermittent stress and adversity do to our cells that makes us physically and mentally stronger? This brings us to this week's Brain Fact Friday. DID YOU KNOW THAT: “We have 2 pathways that are important to longevity—the Sirtuin (the pathway we want to activate for health and longevity) and mTOR System (where too much activity causes disease in the body)[vii] showing us the importance of understanding the key regulators of ageing and age-related diseases?[viii] This episode will focus on the Sirtuin Pathway, giving us hope that even when our cells become damaged, the Sirtuins help unwrap and put back together the unraveled, damaged DNA. To me, it's just like the neuroplastic brain that can also repair itself depending how we live our life, and is refreshing to know that we have tremendous control over our future physical, mental health and well-being, and our resilience to stress. There are ways that we can naturally boost the Sirtuin genes, opening them up, making them more active, giving us more energy, turning on all our bodies' natural defenses, and in essence, slowing down the aging process, bringing our attention inside our body, down to the cellular level, helping us to understand why certain hormetic behaviors are good for us, and others that do not involve this stressor, are not. Dr. David Sinclair, a leading expert in the field of anti-aging reminds us that “our bodies were designed to respond to adversity…and we've removed it from our lives because it feels good (or it's easier)—but we need adversity to be resilient and fight disease.”[ix] So, this year, as we are looking for NEW ways to boost our mental and physical health, I challenge you to start by thinking of the science behind hormesis, adversity and challenge and stretch our minds to try something new, something that challenges us, makes us uncomfortable (for short periods of time) yet has the potential to yield to outstanding health, and wellness benefits to take us to new heights in the New Year. Please do consult with your doctor before trying anything new and remember that “you can change your epigenome (our loops of DNA) by how we live our life more than anything our genes give us. 80% is epigenetic (our behaviors and environment can cause changes that affect the way our genes work).” (Dr. Sinclair) I want us to look deeper into why these strategies, that involve some sort of intermittent stress (hormesis) can make us physically and mentally stronger. Improving the Sirtuin/Longevity Pathway to Reduce Aging by: Strategy 1: Choosing Workouts That Challenge You If you have ever hired a personal trainer, it's not usually because you don't know what to do, it's usually the how part that we are missing, the need for someone to push us past where we usually would stop on our own so that we push ourselves enough that to damage our muscle fibers, preparing them to rebuild themselves stronger than they were before. I did mention on episode #114 that “when we put our body under stress, like we do with exercise, that BDNF (brain-derived neurotrophic factor--which is like fertilizer for the brain) upregulates, triggering the growth of cells to meet the increased mental demands of the movement.”[x] When thinking about how to receive the benefits of exercise for improved cognition and well-being, be sure to pick workouts that challenge you, or push you beyond where you would usually stop on your own. “You can choose HIIT (high intensity interval training) where you go all out for 30 seconds to a minute, followed by 15 seconds of rest to experience hormesis. During these intense bursts, your muscles are briefly starved for oxygen, (hypoxia) which stimulates the production of mitochondria (the powerhouse of the cell.)”[xi] It's this brief period of stress that “improves the capacity of the cells to withstand greater stress.”[xii] Strategy 2: Using Saunas, Cryotherapy or Ice Baths For someone who finds anything below 80 degrees freezing, I've not yet tried extreme cold, with ice baths or cryotherapy[xiii] for pain relief, muscle healing, and improving the sirtuin pathway to reduce aging, but many people I know swear by this practice. Until I'm brave enough to try this, I'll stick to ice-packs, but wonder if you have tried this strategy to speed up healing? I'll say that sitting in a sauna is a lot like Arizona summers, and not difficult when you do this often enough to get used to those higher temperatures. The only challenge with this one, is that most of us don't have a sauna in our home. I remember a friend of mine from Toronto, from Finland, swore by a sauna in his home, and I thought of him when I first heard of using heat stress to “trigger a thermoregulatory response”[xiv] if used regularly. Since I want to make use of the research I discover, I did investigate how expensive it would be to put a small sauna in your home, and Costco[xv] does carry them for a reasonable price. Might be something for next year's Christmas wish list, or worth saving up for. Strategy 3: The Benefits of Intermittent Fasting Pioneer in anti-aging, Dr. Sinclair noticed that “our clock is ticking faster by always being fed…and it's not important WHAT we eat, but WHEN we eat during the day.”[xvi] I've been practicing this strategy since discovering Jason Whittrock from EPISODE #94[xvii] in 2016 but didn't understand the science behind fasting back then. Remember that Dr. Sinclair reminded us that “our bodies are designed to respond to adversity” and “when we are hungry, we turn on these adversity, hormetic genes that are called longevity genes—and they make the body fight against aging and diseases,”[xviii] even increasing your mental focus. The problem in America is that most of us don't allow ourselves to get to the point of hunger where all the benefits are. There are fast food restaurants on every corner to prevent us from starving to death, but I think, this strategy is freeing, giving you so much more extra time and energy that you will never want to give up again once you become free from “needing” to eat. If you want to start this practice, and don't know where to begin, just skip one meal a day with either breakfast or dinner. No one ever said we “need to eat 3 meals a day” so you'll notice some paradigms shifting as you try this. I noticed a marked difference with my health after incorporating this strategy, but it took some time to get used to it. The key is to get past the first 2-3 weeks or so when you think “I need to eat something” and learn to get past the hunger feeling. It does go away. Everyone is different, and so I'll let you know what works best for me, but that might not work for you. You have to play around these strategies and discover for yourself what will work best for your situation. I started with fasting Sunday through Wednesday with a 16-hour non-eating window from 5:30pm-9:30am and 8-hour eating window from 9:30am-5:30pm back in 2016. I only drank water, tea or coffee in the non-eating window, and ate fairly clean in the 8 hour eating window, and chose only 4 days a week to do this, so that my body wouldn't get used to it and adapt. With time, I began to trust that my body had stores of energy that it would use up, until it was fed or fueled again. It just became my way of life, and who knew it was a longevity strategy! I had no idea. I usually exercise early morning with an empty stomach and have never once felt lightheaded or shaky with strenuous exercise on an empty stomach. Just monitor how you feel and adjust this strategy to work for you and your schedule, knowing that over time, your body gets used to whatever you are doing, so you'll need to continue to switch it up. Strategy 4: Taking Dietary Supplements (Resveratrol, NMN and Berberine) with Food Every year I look for what I can add to my health regime to strengthen it and I look for what others are doing in the health and wellness industry. If you've been following this podcast for awhile, you will know that I've been a longtime fan of Dave Asprey and his bulletproof coffee, so after listening to Dr. Huberman's podcast[xix], I decided I would try all 3 supplements they discussed (Resveratrol, NMN and Berberine) since both Dr. Huberman and Dr. Sinclair talked about the benefits of each one on health and longevity. This strategy I've not tried yet, but I put the link in the resource section for these 3 supplements on AMAZON and suggest that you do some research yourself before buying anything. Aha Moment and Paradigm Shift With This Strategy: Dr. Sinclair mentioned that in the fine print of his study with mice that he gave Resveratrol to, that when they gave this supplement to the mice every day, that the only thing that happened was that the mice were protected against a fatty Western diet. They had no noticeable lifespan extension. But for the mice they gave Resveratrol every OTHER day, they lived over 3 years (which is a long time for lab mice), showing him that there are benefits to NOT taking the same thing every day. This blew my mind, as I'm a creature of habit, and take the same thing every day. With this research in mind, I'm going to create a new plan of what supplements to take and when. Just like exercise, supplement use needs to be alternated so my body doesn't get used to what I'm taking. Just a bit more about the 3 supplements Dr. Sinclair has studied and noted to be anti-aging that I want to try this year: Resveratrol: Dr. Sinclair suggests taking 1,000 mg a day that this “must come from a supplement and not from drinking wine, or you would have to drink 200 glasses/day to get the right amount.” I'm sure we have all heard of the health benefits of resveratrol, that it (may lower blood pressure, has a positive effect on blood fats, lengthens the lifespan of certain animals, protects the brain, may suppress cancer cells)[xx] so I'm going to try it to see what I notice. NMN: 1000 mg/day Nicotinamide Mononucleotide to protect against heart disease, lower risk of obesity, enhance and maintains DNA repair, and slow down the rate of aging[xxi] by enhancing NAD levels in the body, an important coenzyme found in all living cells that plays a role in promoting health and prolonging lifespan “but these levels decline as we get older, or obese.”[xxii] Dr. Huberman and Dr. Sinclair suggested taking 1,000 mg of NMN to fuel the NAD molecule that also fuels Resveratrol to work in the body. It seems this one works best with Resveratrol since it increases those important NAD levels in the body that we need to live, and since numerous studies have demonstrated that “boosting NAD+ levels increases insulin sensitivity, reverses mitochondrial dysfunction, and extends lifespan”[xxiii] I'm definitely going to add this supplement to my health care regime in the New Year. Berberine: Dr. Sinclair called this the “poor man's Metformin” Metformin is a drug given to people with diabetes. I used to take metformin for another purpose and had no idea this drug had additional benefits of protecting against heart disease, cancer, frailty and dementia. If you are taking it, then just know there are these additional benefits, and if you don't have access to it, there's always Berberine, a powerful supplement with many benefits at the molecular level like “it's been shown to lower blood sugar, cause weight loss and improve heart health.”[xxiv] Longevity expert, Dr. Sinclair takes these 3 supplements daily, with a bit of olive oil and vinegar, with a basil leaf, and says it tastes like he's drinking a bit of salad dressing, which sounds wonderful, but I'll let you know when I try it out! To review this week's Brain Fact Friday: DID YOU KNOW THAT: “We have 2 pathways that are important to longevity—the Sirtuin (the pathway we want to activate for health and longevity) and mTOR System (where too much activity causes disease in the body) that are key regulators of ageing and age-related diseases[xxv] and we can do things that positively impact the Sirtuin genes, by choosing challenge boosting hormetic activities, opening these Sirtuin genes up, making them more active, giving us more energy, turning on all our bodies' natural defenses, and impacting the rate of aging. Whatever strategy we choose (workouts that challenge us, heat/cold exposure, intermittent fasting, or supplements that target anti-aging, my hope is that we now have a different picture of why we are using hormesis to build a better, stronger, more resilient version of ourselves that embraces adversity head on, and full force. Just like when we have peered inside our neuroplatic brain and learned something new on other episodes, we have now looked deep into the longevity of our cells, and understand why hormesis doesn't kill them, but only makes them stronger! Have a safe, happy and healthy New Year and I'll see you next year for the start of Season 7! FOLLOW ANDREA SAMADI: YouTube Channel: https://www.youtube.com/c/AndreaSamadi Website https://www.achieveit360.com/ LinkedIn: https://www.linkedin.com/in/samadi/ Facebook: https://www.facebook.com/Achieveit360com Neuroscience Meets SEL Facebook Group https://www.facebook.com/groups/2975814899101697 Twitter: https://twitter.com/andreasamadi Instagram: https://www.instagram.com/andreasamadi/ RESOURCES: NMN (Nicotinamide mononucleotide as an anti-aging health product) August 11, 2011 https://www.sciencedirect.com/science/article/pii/S2090123221001491 NMN Supplement on AMAZON https://www.amazon.com/Nicotinamide-Mononucleotide-Supplement-Metabolism-Capsules/dp/B079S3XF4H The Science Behind NMN: A Stable, Reliable NAD+ Activator and Ant-Aging Molecule by Christopher Shade Feb. 2020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7238909/#sec1-2title The mTOR Pathway August 31, 2016 https://www.youtube.com/watch?v=GSx9ryXzCFE REFERENCES: [i] Hormesis: Meet the Stress That Makes You Physically and Mentally Stronger Feb. 28, 2021 by Stephanie Eckelkamp https://amp.mindbodygreen.com/articles/hormesis [ii] https://sinclair.hms.harvard.edu/people/david-sinclair [iii] Huberman Lab Podcast with Dr. David Sinclair EPISODE #52 https://hubermanlab.com/dr-david-sinclair-the-biology-of-slowing-and-reversing-aging/ [iv] Peter Attia, MD “The Drive” EPISODE #27 with Dr. Sinclair, Ph.D. on “Slowing Aging, sirtuins, NAD, and the epigenetics of aging” Published on YouTube Jan. 6th, 2020 https://www.youtube.com/watch?v=edrIEC0kJv8 [v] The Backlash David Sinclair Faced by the Scientific Community Published on YouTube January 29, 2019 https://www.youtube.com/watch?v=jDdAI-X3y1o [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #188 on “Putting Mental and Physical Health First” https://andreasamadi.podbean.com/e/brain-fact-friday-on-putting-our-mental-and-physical-health-first/ [vii] The mTOR Pathway August 31, 2016 https://www.youtube.com/watch?v=GSx9ryXzCFE [viii] Antioxidant Modulation of mTOR and Sirtuin Pathways in Age-Related Neurodegenerative Diseases by Asmaa Abdullah, Nuraqila Mohd Murshid and Suzana Makpol Published August 31, 2020 https://link.springer.com/article/10.1007/s12035-020-02083-1#:~:text=mTOR%20and%20sirtuin%20are%20key,3). [ix] Joe Rogan Podcast with Dr. David Sinclair on “How Fasting Can Fight Aging” Published on YouTube June 18, 2021 https://www.youtube.com/watch?v=cUwd-D94pzE [x] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #114 on “Building a Faster, Stronger, Resilient Brain by Understanding BDNF” https://andreasamadi.podbean.com/e/brain-fact-friday-on-building-a-faster-stronger-resilient-brain-by-understanding-brain-derived-neurotrophic-factor-bdnf/ [xi] Hormesis: Meet the Stress That Makes You Physically and Mentally Stronger Feb. 28, 2021 by Stephanie Eckelkamp https://amp.mindbodygreen.com/articles/hormesis [xii] Modulating Exercise-Induced Stress: Does Less Equal More? August 1, 2015 by Jonathan M Peake, James F. Markworth https://journals.physiology.org/doi/full/10.1152/japplphysiol.01055.2014?rss=1 [xiii] What are the benefits of cryotherapy https://www.medicalnewstoday.com/articles/319740 [xiv] Saunas for Personal Health and Longevity Strategy by Steve Hill July 22, 2021 https://www.lifespan.io/news/saunas-health-and-longevity/ [xv] 1-2 Person Infrared Sauna from Costco https://www.costco.com/dynamic-gracia-1-2-person-low-emf-infrared-sauna.product.100675807.html [xvi] Huberman Lab Podcast with Dr. David Sinclair EPISODE #52 https://hubermanlab.com/dr-david-sinclair-the-biology-of-slowing-and-reversing-aging/ [xvii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #94 with Jason Wittrock on “Nutrition, Intermittent Fasting, and the Ketogenic Diet” https://andreasamadi.podbean.com/e/personal-trainer-and-fitness-model-jason-wittrock-on-health-nutrition-intermittent-fasting-and-the-ketogenic-diet/ [xviii] Joe Rogan Podcast with Dr. David Sinclair on “How Fasting Can Fight Aging” Published on YouTube June 18, 2021 https://www.youtube.com/watch?v=cUwd-D94pzE [xix] Huberman Lab Podcast with Dr. David Sinclair EPISODE #52 https://hubermanlab.com/dr-david-sinclair-the-biology-of-slowing-and-reversing-aging/ [xx] 7 Health Benefits of Resveratrol by Kerri-Ann Jennings March 3, 2017 https://www.healthline.com/nutrition/resveratrol#TOC_TITLE_HDR_2 [xxi] NMN (Nicotinamide mononucleotide as an anti-aging health product) August 11, 2011 https://www.sciencedirect.com/science/article/pii/S2090123221001491 [xxii] Huberman Lab Podcast with Dr. David Sinclair EPISODE #52 https://hubermanlab.com/dr-david-sinclair-the-biology-of-slowing-and-reversing-aging/ 59:25 [xxiii] The Science Behind NMN: A Stable, Reliable NAD+ Activator and Ant-Aging Molecule by Christopher Shade Feb. 2020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7238909/#sec1-2title [xxiv] Berberine: A Powerful Supplement with Many Benefits by Kris Gunners January, 2017 https://www.healthline.com/nutrition/berberine-powerful-supplement [xxv] Antioxidant Modulation of mTOR and Sirtuin Pathways in Age-Related Neurodegenerative Diseases by Asmaa Abdullah, Nuraqila Mohd Murshid and Suzana Makpol Published August 31, 2020 https://link.springer.com/article/10.1007/s12035-020-02083-1#:~:text=mTOR%20and%20sirtuin%20are%20key,3).
I've always found the whole "do what you love and you'll never work a day in your life" thing to be kind of bullshit. Who actually LOVES what they do? Well, if you're Mantas Zvinas, you just love what you love and then create a business around that. Mantas grew up loving surfing and yoga, and in his later years developed an affinity for the party scene... soooo, naturally he started a business called Surf, Yoga, Beer. Surf, Yoga, Beer started with an adventure to Costa Rica where Mantas carefully balanced the perfect amount of fitness and fun. Since then he has hosted over 50 of these adventures in countries around the world while also building communities for local meetups and workouts in numerous cities. He has expanded beyond just surfing and yoga too. Adventures today could include anything from hiking to HIIT classes, and everything in between. And what does he do in between those trips around the world...? Well, he practices what he preaches. Mantas took a gig as one of the first-ever Soulcycle instructors back in 2013 and he has been teaching fitness classes with them ever since. We talked about how Mantas balances his "fitness" job with his "entrepreneur" job, his immigrant value of hard work, how a travel company navigates Covid, and how often he actually has a shirt on... You can follow along with Mantas on Instagram @mantaszvinas and you can learn more about Surf, Yoga, Beer on its website at surfyogabeer.com The new Destination Different website is now LIVE. Check it out and let me know how much you hate it. Website - destinationdifferent.co Instagram - @destinationdifferent TikTok - @destinationdifferent
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.Have a look at the Endurance Athlete Summit. There is something for everyone during their 3-day run this January.3:15 what is VO2max and why is it relevant to endurance performance?4:15 what determines VO2max: the central vs peripheral debate10:00 the endurance ceiling12:45 there is no one silver bullet13:30 VO2max improvement trainingVolume supports peripheral adaptations: blood volume and blood capacitanceThese can support central adaptationsThen central adaptations support further peripheral adaptationsEtc.14:30 recommendations for high volume / low intensity training: keep it sustainable!20:15 recommendations for duration of base aerobic block:3 weeks aerobic1 week rest3 weeks slightly higher intensity (sometimes) to get ready for VO2max work28:00 VO2max specific training block3x weekly, maximal effort, high cadence interval trainingOften 3 days in a rowDone by feel and cadence. Power and HR only used in post analysis.31:00 central adaptations that improve VO2max37:45 the role of cadence in VO2max training43:15 training VO2max for athletes with low anaerobic capacityAvoid intermediate type intervals, aka HIIT short, aka 30-30s, Bilats, etc.Just go MAX effort based on RPEManipulation of prescription within a VO2max block is dictated by athlete fatigueConsecutive workout days are beneficialMaximal breathing rate / struggling to get enough breath is a good indicator that intensity is right54:45 when to pull the plug on VO2max trainingTo learn more about Kolie, Empirical Cycling coaching, or his podcast, head to their website. You can also follow him and check out his weekly AMAs on Instagram
Learn more about HIIT, and find out what the best HIIT exercise for fat burning is. FREE COURSE ➜ ➜ https://courses.drberg.com/product/how-to-bulletproof-your-immune-system/ FREE MINI-COURSE ➜ ➜ Take Dr. Berg's Free Keto Mini-Course! ADD YOUR SUCCESS STORY HERE: https://bit.ly/3z9TviS Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey (free consultation). Call 1-540-299-1557 with your questions about Keto, Intermittent Fasting, or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 AM to 10 PM EST. Saturday & Sunday from 9 AM to 6 PM EST. USA Only. Dr. Eric Berg DC Bio: Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional & natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government & the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning. Dr. Berg's Website: http://bit.ly/37AV0fk Dr. Berg's Recipe Ideas: http://bit.ly/37FF6QR Dr. Berg's Reviews: http://bit.ly/3hkIvbb Dr. Berg's Shop: http://bit.ly/3mJcLxg Dr. Berg's Bio: http://bit.ly/3as2cfE Dr. Berg's Health Coach Training: http://bit.ly/3as2p2q Facebook: https://www.facebook.com/drericberg Messenger: https://www.messenger.com/t/drericberg Instagram: https://www.instagram.com/drericberg/ YouTube: http://bit.ly/37DXt8C
Hi It's the RV Wingman… and Comin' up….on The RV Show USA Listening to this advice BEFORE attending an RV Show could save you money and prevent you from making a huge mistake. What did the RVIA Consumer Survey reveal that could be helpful to those in the market for a new RV? What is the SINGLE biggest quality you need to have to PREVENT becoming a Victim of crime?
In this episode we talk about all things related to workouts. How often you should train, what types of training splits there are, how long you should rest between sets when lifting, benefits of strength training and how you can't effectively do HIIT 5-6 times a week. Join our private FitMom Lifestyle community HEREWant to schedule a strategy call with us? Schedule HERETo connect with Liz Roman click HERETo connect with Becca Chilczenkowski click HERERead More on FitMom Lifestyle HERECheck out Liz's NEW COOKBOOK, FitCookery HERECheck out our PLANNER, Win The Day HEREThis episode is brought to you by FitMom Lifestyle Marketing and Production by brandhard Want to check out some of our favorite supplements like the Daily Greens, Digestive Enzymes, and some of the best tasting protein to help you recover from your workout (Fruit D Loop is one of our favorites) visit 1stPhorm now.Getting enough water throughout the day may be tough. Top Notch is here to help. With their water enhancer Hydrate. With flavors like Kiwi Strawberry, Blueberry Lemonade, Orange Mango, Watermelon and Black Cherry, not only it adds electrolytes and vitamins to your H2O it also has BCAA's and Glutamine to help you recover. Not to mention, it makes water taste delicious and a lot easier to drink. Check out Top Notch Nutrition to get your own.It's hard to find high quality meat these days. It's also hard to find time to keep going to the grocery store all the time. Butcher Box sources their meat and seafood from trusted sources across the country and delivers your 100% grass-fed grass-finished beef, free-range organic chicken, free wild-caught seafood right to your door. It's a no brainer. Visit Butcher Box now.Please do us that favor and share this with your friends and family so we can reach more lives around the world!
In episode 90, Martin Buchheit and George Perry, , join us. Specifically you will learn: When ego is useful or detrimental How to turn your ego volume up and down to suit the task at hand How to improve performance though ego optimisation About Martin and George "Martin: I am a very passionate strength and conditioning coach that progressively developed into an applied sport performance scientist, with a main emphasis on football (soccer). My work (>200 publications) has focused on intervention strategies and profiling assessments that may improve players' physical and technical potential, using a scientific approach whenever possible. Using my background in strength & Conditionning (2 Msc), statistics (1 Msc) and a PhD in exercise physiology, I have developed different training 'tools' such as the 30-15 Intermittent Fitness to program high-intensity interval training (HIIT) and the 5'-5' (now 4'-3') running test to monitor training status using accelerometers, GPS and heart rate (variability). I also have extensive experience with fitness and strength training, injury prevention, recovery, nutrition, match analysis and youth development. I have been ranked as the 4 (2019) to 6th (2021) scientific expert in Soccer in the world. Currently, I consult and speak for various organizations, and hold the position of Head of Performance at Lille OSC, together with the role of Head of Performance Research at Kitman Labs, in charge of the Performance Intelligence Research Initiative with Derk McHugues" "George: Athlete performance coach, sports businessman and writer. US Navy veteran and law school dropout. Take care of your ego. Sometimes, it's the only friend you've got." Twitter: @mart1buch @AtlasCoached Instagram: @egoalsbook @mart1buch @georgeaboutsports Book: https://www.amazon.com/EGOals-Exercising-your-high-performance-environments/dp/B09HJ5VV51/ FREE 7d COACH ACADEMY TRIAL SIGN UP NOW: https://bit.ly/sfsepisode91 Learn Quicker & More Effectively, Freeing Up Time To Spend With Friends And Family Optimise Your Athletes' Recovery Position Yourself As An Expert To Your Athletes And Naturally Improve Buy-In Reduce Your Athletes' Injury Ratese Save 100's Of Dollars A Year That Would Otherwise Be Spent On Books, Courses And More Improve Your Athletes' Performance Advance Forward In Your Career, Allowing You To Earn More Money And Work With Elite-Level Athletes Save Yourself The Stress & Worry Of Constantly Trying To Stay Up-To-Date With Sports Science Research
In this episode, I explain how to get started exercising if you are new to fitness or looking to get back into it, and it isn't the typical advice you will find online. 'Tis the season to start thinking about working out, losing weight and setting our fitness goals and for many people, a google search will be the first point of reference. When you search "How to Start Exercising," a whole list of do's, don'ts and best practices will pop up, such as: 1) Assess your Fitness Level Before Start to Exercise 2) Design a Perfect Fitness Program 3) Get the Right Gear 4) Start Slowly 5) Monitor your Progress and Keep Track Contest Alert Win a FREE Exercise Band Set Rules 1) Rate the Show 2) Leave a Comment 3) Contest Ends Dec 23 11:59pm A LIVE raffle will be done for the winner of the band set. If you enjoyed today's episode, please SUBSCRIBE to the show and leave us a comment! More about Remix My Fitness
Another year in the books! 2021 brought us 52 more episodes of Salad with a Side of Fries and 52 more nutrition nuggets teaching us lessons for health and for life! As we did last year, we're sharing our Top 10 favorite episodes of this calendar year. Which was your favorite? Do you think yours made it into the top 10? If you missed any, here's your curated list for when you have a little extra listening time over the next couple weeks. Definitely check this out and let's review the best of 2021!Outline:Welcome back & meet CyndiCyndi's story of finding the podcast, implementing the lessons then walking down the aisle at her daughters wedding this monthEp 77, Jan 20: Fad vs. FactEp 79, Feb 3: It Takes HeartEp 92, May 5: Functional Fitness to See Your Inner Warrior (feat. Chad Levy & Amy Marshall)Bonus Episode, April 16: Nutrition Nugget: 30-30-30Ep 119, Nov 10: Morning Routine ChecklistEp 107, Aug 18: Going Against the TextbookEp 108, Aug 25: Balancing Intuitive Eating & Emotional Eating (feat. Claudia Wilson)Ep 91, April 28: Cr-Cr-Cr-Cr-CravingsEp 117, Oct 27: Hack the HolidaysEp 104, July 28: Back to BasicsQuotes:"Vegan, keto, all these diets tell me what you're not eating. Your outcomes and health are a function of what you are eating." - Jenn Trepeck, Ep 77"Happy people have happy glutes. Nobody squeezes their butt and can be angry at the same time." Chad Levy, Ep 92"I'm so careful about the words I use for how we talk about this stuff compared to the words used by the diet industry. And the words we say to ourselves, we would never say to someone else." - Jenn Trepeck, Ep 107"I really think intuitive eating has become the latest fad diet." - Jenn Trepeck, Ep 108"Take the easy way out." - Jenn Trepeck, Ep 91"Quality in, quality out, get up and move more!"– Jenn Trepeck, Ep 104Links:Become a MemberConnect with us! FB Page & Private FB Group Jenn's InstagramTake the free Weight Loss Profile, Jenn will send you a Menu Plan
What The?!...with Brad & Janie www.BeautyIndustryCruises.com Take a behind the scenes look at the 2023 Behind the Mask Beauty Industry Cruise Join Group https://www.facebook.com/groups/btmevents More Info http://www.beautyindustrycruises.com 2023 Behind the Mask Beauty Industry Cruise May 7-12 Virgin Voyages Scarlet Lady Virgin Voyages Yacht Mayan Sol Miami~at Sea~Costa Maya~at Sea~Beach at Bimini~Miami Imagine sailing the seas to an Exotic Destination where the warm sun is on your face and white sand between your toes. Beauty Industry Pros & Masters will be sent into the NEXT LEVEL Join Us on the next Mastery Cruise Event. You will share the best of both Worlds. Education & Vacation. Sport your newly found skills with other Mastery Graduates. Share Cocktails & Stories. Join us in our Mastery Themed Event! All Inclusive Pricing Includes * Adult by Design 18+ No kids, No Kidding. Just Bring You Inner Child * Wifi Included Browse, Post and Stay Connected Wherever You Are on the Ship * All Food Included From Refined Dining to Relaxed Casual (20+ Eateries) * Tips Included They've taken care (of taking care) of your servers, so we cover the gratuities for your onboard experiences. * Group Workouts Included (Yoga, meditation, cycling, HIIT classes, and more) * Basic Bevvies Included (Still & Sparkling Water, Non- Pressed Juices, Sodas, Teas and even Drip Coffee) The Biggest Beauty Industry Cruise at Sea Coming 2023 PreLaunch Sign Up https://www.passion4pinup.com/f/cruiseJoin Private Group https://www.facebook.com/groups/btmeventsBe an Educator https://www.passion4pinup.com/f/educator-interest-formLike & Follow Page Hairstylist Adventures Follow on IG https://www.instagram.com/hairstylistadventures/ https://www.instagram.com/bradcelebrityhairstylist/ https://www.instagram.com/janiethebritClubhouse @bradpoirier @janiethebrit --- Send in a voice message: https://anchor.fm/hairstylist-podcast/message
There's a ton of info out there about keto, intermittent fasting and high intensity interval training … but did you know combining all of this information into one plan can lead to huge results? Sure, *just* following keto or *just* following intermittent fasting can already help people get the big time results they're after … but the combo of these approaches, plus adding in only 1 to 2 HIIT workouts each week can supercharge your fat loss plan! Listen to this episode to learn how I combined Keto, IF and HIIT to help me lose over 100 pounds. Fat Burning Trifecta Component #1 - Ketogenic Diet Fat Burning Trifecta Component #2 - Intermittent Fasting Fat Burning Trifecta Component #3 - HIIT Links mentioned in episode: Nissa's YouTube Channel Watch This Video on YouTube Chat the Fat: Episode 31
30 Minute Party Guided Audio Run - HIIT & Run #13Get ready for this exciting guided audio run! Get outside or on the tread and get after it for 30 minutes.⭐️ Get Fit Done Gearhttps://www.igetfitdone.com/shop▶️ Subscribe Herehttps://rb.gy/flqpdt
Hi It's the RV Wingman… and Comin' up….on The RV Show USA The Brazen Brits… may be coming to a Campground near you! Why won't people listen to this RV Insider's words of caution? Rude Camper Stories- Always a favorite topic! Are campers unknowingly seeking to find Mayberry? I think so.
HE'S BAAAACK!! You are all in for a treat as this episode is the 2nd of a 3-part series interview with Dr. Edward (Ned) Hallowell. In this episode, Dr. H shares in detail how our ADHD brain works differently and gives some fantastic tools and strategies too. You will be reminded of the vast imagination that comes with having ADHD, also learning that because of that imagination and attention to so many things, we often miss things that others don't. He also talks about the value of friendship/connection, which also giving wonderful advice on how we need to choose friends wisely and work on not trying to please others to "fit in!" You will hear about this and more! In case you missed the first part of the interview (episode 68) please take time to go back and listen as it is chalk full of valuable information! As a reminder...Dr. Hallowell is a world-renowned psychiatrist who specializes in helping kids and adults with feelings and understanding how our ADHD minds work differently. He squashes the words deficit and disorder while making it clear that we carry unique traits that need to be managed and great strengths that need to be celebrated. Our racecar brains with bicycle breaks need a breaks specialist! You will learn so much from this New York Times best-selling author who has written 20 books all about different brain topics, especially ADHD. You can find his books and other resources on his website www.drhallowell.com . It was an honor to do this interview as he has been on Oprah, 20/20, and many other aired interviews! He also is the founder of Hallowell ADHD Centers in Boston, New York City, San Francisco, Palo Alto, and Seattle! He is one of the first doctors to ignite a deeper understanding of ADHD and the strength-based approach we all need to continue to foster and develop! You can also check out Dr. H's newest podcast titled, "Dr. Hallowell's Wonderful World of Different." I'm super excited to share that I just set up a system with my publisher where you can order directly from www.katelynmabry.com and I will be able to send you a signed copy of my book, "Hi It's Me! I have ADHD!" I would absolutely love to sign and send a book to you! Order TODAY! I love each and every one of you! Have a super blessed day! I look forward to being with you again next week!
[Encore Episode. Clip from Ep. 51 Appreciating the Journey As Much As the Destination] Contest Alert Win a FREE Exercise Band Set Rules 1) Rate the Show 2) Leave a Comment 3) Contest Ends Dec 23 11:59pm A LIVE raffle will be done for the winner of the band set. Everyone has a goal to chase. Your goal can be to lose weight, be faster or stronger than they were yesterday. But why do you stop chasing after that goal? What stops you from taking it to the next level? The reason is... people want the results right now, instead of appreciating the journey. The real secret to success in not how fast you can get to your goal but 1) Learning from your bumps on the road 2) Feeling amazing from those small wins 3) Changing your life for the better along the way In this week's episode, I explain why the journey is the most imporant (and most fun) factor in the success of your fitness and health. If you enjoyed today's episode, please SUBSCRIBE to the show and leave us a comment! More about Remix My Fitness
Row 20 seconds MAX EFFORT then 10 seconds rest 8 times. Rest 3 minutes and do this all again 2 more times.
The purpose of today's meditation is to support you in your desire to stay consistent with your movement practice through this busy time of year. Whether it's a short daily walk, a HIIT workout, yoga, or extreme snowboarding, fitting in time to move your miraculous body is a gift you give yourself. This meditation helps you create more flow and new, healthy patterns of viewing fitness as well.Make sure you are not driving or doing anything that requires your focused attention while listening to this podcast episode. Find a quiet place where you can be still, close your eyes and go inward.If you're looking to fill in nutritional gaps in your eating, this supplement pack is the only one I recommend and have been using personally for 26 years. There are a variety of other optimizers available for your unique needs as well. And if your body's telling you it's time to up your healthy eating game, this program is a great place to start.Resources:Connect to Sheila:Online Wellness Programs: http://www.sheilabotelho.comEat better - Feel Better: Healthy Eating RefresherInstagram: @sheilaabotelhoRate, Review & Subscribe on Apple Podcasts:https://podcasts.apple.com/ca/podcast/connect-with-sheila-botelho/id1527363160“I love what Sheila and her guests share on The Connect Podcast.”*Please consult your physician or health advisor before beginning any new healing or self-care protocol.
There's a ton of info out there about keto, intermittent fasting and high intensity interval training … but did you know combining all of this information into one plan can lead to huge results? Sure, *just* following keto or *just* following intermittent fasting can already help people get the big time results they're after … but the combo of these approaches, plus adding in only 1-2 HIIT workouts each week can supercharge many people's fat loss plans! In today's episode of Chat the Fat we're going to talk about the Keto, IF and HIIT trifecta, and how using this killer combo can help you reach your goals more quickly! We chat about why keto is great at burning stored body fat Some studies show low calorie diets are just as effective, but we explain why these studies are wrong Adding a proper intermittent fasting routine can ramp up results, but only under certain circumstances - learn these We chat about how using keto & IF together can amplify results Then we review HIIT and how to tie all 3 plans together for amazing results Episode Download: HIIT guide Product Review: Pruvit Keto OS Links Mentioned: Keto Decoded & Fasting Decoded Courses Nissa's Intermittent Fasting Story Eating Fat is the New Skinny on YouTube
What The?!...with Brad & Janie www.BeautyIndustryCruises.com Take a behind the scenes look at the 2023 Behind the Mask Beauty Industry Cruise Join Group https://www.facebook.com/groups/btmevents More Info http://www.beautyindustrycruises.com 2023 Behind the Mask Beauty Industry Cruise May 7-12 Virgin Voyages Scarlet Lady Virgin Voyages Yacht Mayan Sol Miami~at Sea~Costa Maya~at Sea~Beach at Bimini~Miami Imagine sailing the seas to an Exotic Destination where the warm sun is on your face and white sand between your toes. Beauty Industry Pros & Masters will be sent into the NEXT LEVEL Join Us on the next Mastery Cruise Event. You will share the best of both Worlds. Education & Vacation. Sport your newly found skills with other Mastery Graduates. Share Cocktails & Stories. Join us in our Mastery Themed Event! All Inclusive Pricing Includes * Adult by Design 18+ No kids, No Kidding. Just Bring You Inner Child * Wifi Included Browse, Post and Stay Connected Wherever You Are on the Ship * All Food Included From Refined Dining to Relaxed Casual (20+ Eateries) * Tips Included They've taken care (of taking care) of your servers, so we cover the gratuities for your onboard experiences. * Group Workouts Included (Yoga, meditation, cycling, HIIT classes, and more) * Basic Bevvies Included (Still & Sparkling Water, Non- Pressed Juices, Sodas, Teas and even Drip Coffee) The Biggest Beauty Industry Cruise at Sea Coming 2023 PreLaunch Sign Up https://www.passion4pinup.com/f/cruise Join Private Group https://www.facebook.com/groups/btmevents Be an Educator https://www.passion4pinup.com/f/educator-interest-form Like & Follow Page Hairstylist Adventures Follow on IG https://www.instagram.com/hairstylistadventures/ https://www.instagram.com/bradcelebrityhairstylist/ https://www.instagram.com/janiethebrit Clubhouse @bradpoirier @janiethebrit --- Send in a voice message: https://anchor.fm/hairstylist-podcast/message
Hi It's the RV Wingman… and Comin' up….on The RV Show USA You'll meet the most adventurous couple we've ever had on the show We'll talk about Winterizing Tips (made easy) The Wingman will respond to some recent listener/viewer comments. This will be good. And, what's an easy-to-cut “corner” that some manufacturers are passing along to unknowing buyers?
BenGreenfieldFitness.com/carolpodcast Ever heard of the AI-powered smart bike that gives you the benefits of a 45-minute run in under 9 minutes? Here's the deal: we already know HIIT training is a great way to work out. The bike uses REHIT — Reduced Exertion High-intensity Interval Training — which is HIIT taken to the next level. With REHIT training, you can get better health and fitness results compared to steady-state exercise, in 20% of the time, just 26 minutes a week — and you're not putting your body under the kind of stress that you get with chronic cardio, which can actually be damaging to your health and stall your weight loss. I have a CAROL bike in my office, and I now use it for my REHIT breaks. You just get on the bike, you start riding, and in less than 9 minutes you've checked your cardio off for the day. This thing is a game-changer — it was developed in collaboration with fitness researchers and is clinically proven to give you the shortest, most impactful cardio workout you can get. You don't need to spend long hours working out to be in the best shape of your life. You need to work smarter, not harder. My guest on today's show, Ulrich Dempfle, is Chief Product Officer and co-founder of CAROL. Ulrich holds degrees in business administration and mechanical engineering, and leads all aspects of product development at CAROL, from data science to software and hardware. Previously, he was the director of PwC's healthcare AI initiatives in the UK, and has a wide range of experience in healthcare, engineering and startups. The idea for CAROL was conceived in 2012 while working on chronic disease management programs for people with diabetes. The team found it very challenging to get people to exercise, and the main excuses they heard were a lack of time, and frustration with slow results. The beauty of CAROL is how REHIT solves these problems, offering a scientifically proven workout in under nine minutes. After discovering REHIT, the team embarked on creating CAROL, the first and only consumer REHIT exercise bike available. Ulrich practices what he preaches, and uses CAROL regularly. He says his cardiovascular fitness has improved by 50%, and he has lost about 10kg and can now easily manage his weight without counting calories. His blood pressure was slightly elevated but is now optimal, and he's in better shape than ever. During our discussion, you'll discover: -What is unique about the bike?... -How is REHIT different from HIIT?... -How does cardio with CAROL impact the longevity?... -Does the CAROL achieve the same benefits with other types of Cardio... -The science behind the bike?... -Can CAROL be combined with other biohacking tools?... -How to mitigate the EMF CAROL bike produces... -And more... Episode sponsors: -Kion Coffee -JOOVV -Butcher Box -Levels Health Do you have questions, comments or feedback for Ulrich Dempfle or me? Leave your thoughts at https://bengreenfieldfitness.com/carolpodcast
Guest Bio:Michael Alisa is a former college athlete and football star having played for BYU as a running back and linebacker. Michael currently owns CoreRevive, a fitness studio that combines variations of high-intensity interval training (HIIT), circuit training, and functional training. Every workout program at CoreRevive is unique and team-based to provide members with challenging exercises, motivation, camaraderie, and results. Michael works as a model on the side and has done modeling for Nordic Track and various other companies, but his passion remains fitness and he's dedicated his life to help others get in the best possible shape of their lives!
APPLY TO JOIN TCM TEAM HERE ----- Join The Tailored Trainer (TCM's Membership Site) to gain full access to daily programming and a private coaching forum for guidance. Get a 7 Day FREE Trial HERE ASK CODY YOUR QUESTION FOR THE PODCAST HERE Check Out Free Guides and E-Books HERE Head over to http://buylegion.com/boomboom enter code boom boom at checkout to save 20%, start earning loyalty points, and supplementing with the top supplement company on the market. ---- Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE. As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More… ---- Apply For Coaching: bit.ly/Coaching-App Get Your Free Copy of The Nutrition Hierarchy, HERE Learn How We Coach: Read This Case Study Article Top 4 Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- Timestamps: 3:44 - Can you please explain what is included in your nutrition program? What does the program cover? 9:05 - Thoughts on the vertical diet? 15:35 - What's your opinion on genetic testing for nutrition / health / ancestors a/etc.? (I.e. 23andme.) Which markers would be good to know if you'll do these tests without a pre-defined "package" 23:10 - For hypertrophy, can one do more sets of lower reps to make up for the stimulus provided by higher rep sets? For example, squats 5x3 vs. 3x5, can the extra volume in the 3-rep-set make up for the inadequate tension compared to the 5-rep-set? 30:15 - When you trained clients in person, would you write their workouts for days they trained on their own? If so, was it included in the base rate or extra? 33:10 - Would doing 10 minutes of HIIT cardio every day affect muscle growth when strength training 4 days a week? 35:50 - How does progressive overload work? Isn't there a point where you just can't add more weight? What then? 38:05 - What are the requirements for coaches that you hire? ---- You can get access to ALL of our content in one place, now: www.tailoredcoachingmethod.com/links/ Check out all of our e-books by visiting www.tailoredcoachingmethod.com/products/ Tailored Coaching Method Coaching Info: www.tailoredcoachingmethod.com/online-coaching/ ---- Social Links: Blog – http://www.tailoredcoachingmethod.com/blog Facebook - https://www.facebook.com/tailoredcoachingmethod Instagram - https://www.instagram.com/tailoredcoachingmethod/ YouTube - https://www.youtube.com/TailoredCoachingMethod Podcast Youtube - https://www.youtube.com/channel/UCX9qbTBGTioX8tZLCmE6TIQ Email – email@example.com
Join Coach Tam on this week's episode where she busts common myths on HIIT style workouts. Coach Tam goes over the pro's and con's to HIIT style training and how to approach getting toned. Connect with Coach Tam @fit.coach.tam Apply for coaching with Team TFF here
Are 30 minute workouts effective? Is it enough to actually help you lose weight, get strong and be healthy? The answer is an absolutely resounding 100% yes! I have programmed home workouts for individuals, Team Remix virtual workouts and corporate and wellness programs over the last 2 years and the results speak for themselves. But... There are rules that you still need to follow to reach your goals successfully, and that is what we will be talking about in today's podcast. Don't forget to enter by Powerband giveaway by: 1) Entering a Rating on Apple Podcasts 2) Leaving a comment, suggestion or question Contest ends Dec 23 at 12pm Eastern Time *Podcast Chapter Guide * 55s - Remix My Fitness Powerband Giveaway Contest Rules 3:58 - Tip #1 Frequency of 30 mins workout 6:20 - Tip #2 How to effectively program a 30 min workout 11:15 - Tip #3 How intense should you exercise for a 30 min workout 13:00 - Tip #4 What are must-have equipment 19:45 - Review 4 points If you enjoyed today's episode, please SUBSCRIBE to the show and leave us a comment! More about Remix My Fitness
In this episode, I speak with the riveting Daniel Rosenthal. When I say this guy is an absolute beast when it comes to keeping fat loss simple and relatable, I CANNOT tell a lie! TOPICS: :57 Daniel's fitness journey 3:41 How the pandemic affected business for in-person training 4:00 Daniel's transition to social media growth 6:55 If you want to build anything, watch what the experts are doing! 10:30 How to put together daily habits for fat loss 13:00 SLEEP and why it is so important for fat loss 15:00 Why QUALITY of sleep is so CRUCIAL and how you can improve your sleep quality 20:55 Why doing unpleasant things every now and then is a GREAT idea 23:09 Overcoming gym ANXIETY 28:40 Tips for dieting through the holidays 34:40 Weight loss is 90% mindset!! 37:16 Growing up in a diet-focused household 38:57 Why the fitness industry is ruining your mindset 40:59 HIIT is the new aerobics 42:59 Wrapping up/Final Words - Give Daniel a follow here: https://www.instagram.com/rosentrain/ - OTHER PODCASTY STUFF: Get My Free Calorie Calculator ► https://bit.ly/3bhachS Apply For 1-1 Online Coaching ► https://bit.ly/2HNfCXj Email me ► Jeffreypachtman@gmail.com - Find me on... Instagram ► https://www.instagram.com/jeffreypachtman/ Podcast ► https://anchor.fm/jeffrey-pachtman Tiktok ► https://www.tiktok.com/@jeffreypachtman?lang=en Youtube ► https://youtube.com/c/ChefJeffreysKitchen ---- There's a lot of misinformation in the fitness and nutrition industry, that's why I am here. I am here to take all of the guesswork out of weight loss, mindset, habits, and nutrition to make it super easy and simple for you to reach your goals. What's up, guys? I'm Jeffrey Pachtman. A chef, nutritionist, and personal trainer who coaches average everyday people online. I break down and simplify the SCIENCE of fat loss and nutrition to make it easy for anyone to digest. We are going to eat a LOT of tacos
Hi It's the RV Wingman… and Comin' up….on The RV Show USA Taking 2 years to go from “Sometime RVers”…to Full Time RVers…and what it's going to take. Firearms and RVs- A subject rarely talked about by RV Influencers but we'll do it today. How was a visit to an upscale restaurant like dealing with unexpected neighbors in the campground? What does an RV Industry Insider think about “RV Covers”??? How about storing your RV over the Winter and leaving a vent cracked to keep some circulation going? The answer may surprise you.
This podcast episode was a live training inside our private Facebook group. Rod taught us... The Little-Known Transformation Secrets to Maximize Results: Which Exercises Make You Fat + Which Foods Can Burn Fat + How to Transform by Exercising 3 Times a Week! To join our newest program, TRANSFORM, beginning January 10, 2022, click here!How can the wrong type of exercise actually make you fat? Cardio is great for your heart and burning calories, but excessive, intense cardio can lead to a major calorie deficit, which in turn leads to excessive hunger. This can cause you to overeat and end up in a calorie surplus, which means you'll either maintain or gain body fat. The other problem with excessive cardio is you'll end up burning off metabolism and losing muscle. Consistency always wins! That's why we suggest moderate intensity steady state training instead of HIIT training or any type of intense cardio that you wouldn't want to repeat daily.These foods create heat and are more work to digest, so they burn calories in the process. They also increase satiety and we know that hunger is the enemy! If you master the concept of filling your meals with thermic foods, you'll burn more calories throughout the day and turn food into a secret fat burner! TRANSFORM, 12 week intensive, is our most personalized program ever. It's also the most affordable! Click here to learn more.
In this episode Sal, Adam & Justin discuss everything HIIT HIIT training season is here! (1:26) Busting the myths surrounding HIIT. (6:00) Who is HIIT training for? (7:36) How has HIIT training been abused? (9:24) HIIT Training Doesn't Work (Unless You Follow These Steps). (13:49) Step #1 – Programming matters! (15:30) Step #2 – Have perfect form. (18:10) Step #3 – Use rest periods as a tool to compose yourself. (23:06) Step #4 – Apply plyometrics properly. (28:04) Step #5 – Phase your programming. (32:35) Step #6 – Focus on mobility. (38:24) Why everyone should start as a beginner. (41:57) Related Links/Products Mentioned December Promotion: MAPS HIIT and MAPS SPLIT 50% off! **Promo code “DECEMBER50” at checkout** Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max The effects of high intensity interval training on muscle size and quality in overweight and obese adults Mind Pump #1042: The Truth About HIIT- The Good, The Bad & The Ugly Mind Pump #1205: Do The Risks Of HIIT Training Outweigh The Benefits? Mind Pump Podcast – YouTube Mind Pump Free Resources
Today's guests are super exciting, my friends. You read that right, not just one but TWO guests are joing us on the podcast this week! You will hear and feel the energy they bring throughout this episode. This week we welcome Lindsay Leahy and Brooke Fitzgerald, two of the powerhouses behind The Restoration Project in Cedar Rapids, Iowa. At The Restoration Project, their team works with small business owners and corporate entities to help bring meaning back to the work they do. Lindsay, Brooke, and their team, help build dreams and energy, create calm or structure, and help businesses dig deep into what they really stand for beyond just the tasks they complete in the day-to-day. Through their coaching and leadership services, The Restoration Project's clients can get clear on their vision for the future and take specific, targeted, conscious actions to get their teams to the big goal. Trust me, you won't want to sleep on this episode. I couldn't even note all the insightful quotes they dropped, and I know you'll be lit up and inspired after hearing their perspectives on work and life. Enjoy this chat with my friends Lindsay and Brooke of The Restoration Project! Follow The Restoration Project and Their Team Learn more about the members of The Restoration Project team and their upcoming leadership and personal development opportunities get on their email list at the-restorationproject.com. Or follow them on Facebook and Instagram for all their amazing, uplifting content and meaningful lessons. Visit Our Sponsors Sweat Inspire Sisterhood As a business owner and mom, I've learned that I need time for myself each day that is set aside for me to just focus and be. No client requests or emails, no “mooooooommmm I need haaaallllpppp”s, and nothing to respond to in-the-moment. For some me time might look like a bubble bath or reading a book or chilling with your favorite series on Netflix, but for me and about 600 other women, it looks like Sweat Inspire Sisterhood, an online fitness membership and community of women that allows me to get stronger and healthier from the comfort of my own home. Every day you'll find me in my basement either before the kids wake up or after they're in bed, so I can have 30-40 minutes of dedicated time to work on myself. Sometimes that looks like strength training with my dumbbells, other times it looks like a 40-minute HIIT workout where I burn 400+ calories, or even yoga or Zumba. In addition to the daily live workouts and library of prerecorded options, Coach Erika at SIS also puts together weekly meal plans, grocery lists, and recipes, to help me keep my nutrition in line with my goals. To learn more about the sisterhood and to try it absolutely free for 7 days, head to sweatinspiresisterhood.com/smallminded. Chilled Freezer Meals My friend Lindsy at Chilled Freezer meals helps make dinner simple and convenient while using whole ingredients that you can feel good about putting on the table. Chilled offers fully frozen meals for local pick up and home delivery to communities throughout Eastern Iowa, AND she also ships meal bundles nationwide. They have convenient options for conventional meals including quick prep ideas for the crockpot or Instant Pot, as well as choices for those following a gluten friendly or keto lifestyle. With budget friendly options in sizes from single serve to portions for large families, they've got something to fit your budget and needs…even for those picky palattes like you find at my house :) We love the breakfast burritos - make mornings a dream - and her single-serve meal bundles that are perfectly portioned for those work from home lunches or days when the kids are off school. Visit chilledfreezermeals.com/pages/smallminded to see what Lindsy and her team have in store for you. AND to sweeten the deal, first time customers can get 10% off their order by using promo code SMALLMINDED.
Jess and Rye are back with an information packed episode on best forms of exercise for HORMONE BALANCE! This information comes from their unique perspective working with hundreds of women dealing with hormone imbalances over the last several years, coupled with in-depth research. In this episode, they cover: >>Examples of clients whose exercise habits impacted their hormone levels and their symptoms Case studies of clients who chose more rest and restorative exercise > HIGH intensity exercise >>Impact of different kinds of exercise on hormone levels >>Ways to arrange your exercise routine to support hormone balance >> THE 3 MAIN TYPES OF EXERCISE to focus on (including suggested # of days per week and length per session): Restorative Strength training cardio / HIIT / fat burning >> Best exercise for the different phases of your cycle >> R+ J's favorite exercise routines RN **DISCLAIMER** Rye and Jess are not fitness professionals. All education shared is based on their professional experience in the hormone health and nutrition industry. Working with a trainer or fitness professional is always encouraged to ensure proper form. RESOURCES RESTORATIVE / CORTISOL BALANCING EXERCISE: @shonaVertue (yoga + mobility) The Core Expert App by @JessicaSchatz Yoga by Adriene on YouTube STRENGTH TRAINING: Muscleandstrength.com bodybuilding.com (Search for routines for women + watch the videos to learn how to do the movements) CARDIO / HIIT: @lovesweatfitness @popsugarfitness (youTube) Juice + Toya (YouTube) CONNECT WITH US Shoot us an email! Solo2.firstname.lastname@example.org Send us a DM! Solo 2.0 Podcast on @SOLO2.0PODCAST Follow Rye on Instagram @ryeburch and Jess @bodyblissbyjess
Today, Commander Divine talks to Brett Miller about his research on Parkinson's Disease, and his holistic approach to treatment of the disease at his gym 110 Fitness. Brett is a U.S. Army veteran. He served as a combat medic trainer for special operations and oversaw the construction and development of the DEPMEDS for the United States Army. Brett is passionate about adaptive fitness and inspiring the best in everyone he meets. The mission of his practice is to set a new standard for the world in the “fight back” against Parkinson's Disease through holistic and fitness based approaches. He also is determined to break down all barriers for adults and children limited by disease or disability by sharing his exceptional mental and physical training and conditioning experience. Key Takeaways: We can learn a lot about who we are when we face a life-threatening experience and endure trauma—Brett's early childhood experiences compelled him to become an Army medic and continue a life dedicated to helping others. Warning signs of intense PTSD are often first picked up by friends and family. Brett encourages those close to veterans to be vigilant about watching for those signs including withdrawing from socialization, acting more closed off than usual and uncharacteristically quiet. Over 6 million people worldwide are affected by Parkinson's disease. Parkinson's research is advancing understanding of the disease. Early detection is key, and with most types of Parkinson's, severe symptoms can be staved off and minimized with the proper treatment. Researchers are still searching for a cure. The OODA loop (Observe, Orient, Decide, Act), a four-step approach to decision-making that has the ability to improve decisiveness, time management and overall organization. It focuses on filtering available information, putting it in context and quickly making the most appropriate decision while also understanding that changes can be made as more data becomes available. A holistic, varied approach to wellness is key to managing, and in some cases overcoming, any type of physical or mental illness—Brett's work with patients includes the basic cornerstones of health: nutrition, exercise, sleep, and hydration. His patients practice movement and mindfulness in numerous ways, including shadow boxing, HIIT workouts, water training, rope climbing, tai chi, qigong, yoga, art therapy, drumming, and ballroom dancing. Links: https://110fitness.org/ Instagram
Are you eating too little to lose weight? How would you know? Eating consistently less than your body wants will slow your metabolism. You will lose your metabolic flexibility. There is no way you can eat less and less, continue to exercise the same or more and not stress your body, causing a ripple of negative reactions. That's what this episode is all about. You may have reactions to this content. That's okay. It's to be expected, really. You've been conditioned. Endurance athletes say things like, I have a hard time believing I'm eating too little to lose weight. In fact, they are the ones at greatest risk for losing lean muscle. Menopausal athletes or exercise enthusiasts, even more so. But it's normal to have a response like that. Endurance runners have long had eating disorders, or dysfunctional feelings around eating. The desire to be lighter, thinner to be faster is strong. If you have low energy availability, you'll risk: Thyroid function disruption Endocrine disruption Muscle loss Workout performance (therefor results) suffers Negative Mitochondria and muscle and muscle protein synthesis effects Low Energy Availability causes: Too low overall calories Too low protein Too low carbohydrates Too low fat Any combination of these Culprits: Dieting intentionally Fasting without conscious refueling and intentional goals Keto continuously lifestyle dietary choices (inadequate EAA in plant-sources) Protein needs To Maintain: Ideal body weight in lbs = grams of protein Your Maintain weight daily Protein need: To Lose weight: X 10-15% more Your weight loss daily protein need: (see handout link below for a worksheet to do calculations) **Regardless of overall need, it needs to be consumed at a specific dose. 30 grams of protein minimum – no more than 50-60 grams for best ability to synthesis. Carbohydrate needs Light activity days/Recovery/short interval days 1.4 gm carb/pounds bodyweight Your calculation: 1.4 x ___________ = ______________ 60-120 minutes of endurance exercise 1.8grams x body weight pounds Your calculation: 1.8 x _______________ = ______________ More endurance training – increased the carbohydrate need 2-2.7gm per pounds (this is also where you're no longer going to find you make weight loss possible, but you're working toward performance and preventing muscle wasting that will happen. Fat Servings per meal is an easier way to adjust and consider 5 servings a day, is 1-2 at each meal. Most foods with protein contain fat or meal prep or condiments contain fat. Low fat and higher carbs (high activity days) Higher fat and low carb (lower activity days) When both fat and carbs are high, we have issues. Even with “healthy resistant starches” this is true. Examples: I do a 20-minute HI interval training session and that's my exercise– that's a light day for carb But still higher than most women are trying to go (100 grams is as low as I would recommend for an active woman and never would I go that low for an athlete) Based on 130 lbs 1.4 x body weight = 182 grams of carbs The same 20-minute HIIT interval session before a strength training session (40-minute session). Now, that boosts my need for carbohydrates, not just protein. So, I am back to at least 1.8g/body weight in pounds of carbs on these days. 1.8 x body weight = 234 Timing of recovery meals is important too. You want to eat by bookending your workouts with adequate fuel. Pre workout and post workout both matter. During recovery if you are HIGHLY active woman: The ratio of protein: carbs post workout is ideally 1: 3 or 4 if you're endurance training and need recovery quickly for that next workout. If you're not that active and simply exercising at minimum, you are a little less concerned about that. If you're exercising intentionally 5-6 days a week for an hour (or more) you are “an athlete.” So, for more active women with a threshold of 30 grams of protein at each meal you want 90 to 120 grams of carbs in that meal as well. What does that look like? Carb counts of some high quality carb choices: 1 cup cooked oatmeal 27 grams 1 cup of frozen berries? 21 grams Medium apple 25 grams 1 medium sweet potato 27 grams Banana 27 grams 1 cup Chili 23.5 carbs 1 cup butternut squash soup 23 1 slice of pumpkin pie 46 grams If you don't repair & replenish your protein & carb stores during the window (0-2 hours with sweet spot at 60-90 minutes) you'll be more tired the next day, find next workouts harder – though less effective, dead legs, etc). Sample meals during one day and carb count: Smoothie with half a banana and 1 cup of blueberries 34.5 1.5 cups of chili and an apple 60.25 Sweet potato and berries for dinner 38.0 132.75 Falls short of even the lowest need for carbohydrates (182gm) for a 130 lb woman. If you're increasing training levels, eating during activity will help. (Long bike rides, long hikes) That isn't accounted for in the example. What's your Energy Availability? Fat Free Mass = your muscle weight only Example: 130 lbs, 54 lbs of muscle mass Dietary energy intake (kcal) – Exercise energy expenditure (kcal) divided by Fat Free Mass (kg) For Example (2000 calories is easy math- just as example) 2000 kcals/day – and expend 250 kcals in 30-minute HIIT divided by 24.5 kg (54 lbs divided by 2.2) Please note: in the actual podcast and on the cheat sheet there is a (major) error) Apologies for the oversight! ***CORRECTION to original post: 54 DIVIDED by 2.2 = kgs = 71 is my Energy Availability (EA) gms/kg body weight Your Calculation: Kcals in a day: ___________ - Exercise energy Expended (use a tracker or online estimate) Lean Muscle mass kg _______ (lbs x 2.2) = ________________ gms/kg bodyweight What's true:
Casey Means, MD is a Stanford-trained physician, Chief Medical Officer and Co-founder of metabolic health company Levels, and Associate Editor of the International Journal of Disease Reversal and Prevention. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools that can inform smart, personalized, and sustainable dietary and lifestyle choices. Dr. Means's perspective has been recently featured in the New York Times, Men's Health, Forbes, Business Insider, Techcrunch, Entrepreneur Magazine, The Hill, Metabolism, Endocrine Today, and more. She has held research positions at the NIH, Stanford School of Medicine, and NYU. In this episode, Dr. Casey Means talks about the importance of understanding your glucose levels with the help of the continuous glucose monitor device (CGM), and how the change of the glucose levels throughout the day affects different areas of everyone's life. She talks all about the metabolic disfunction that most American adults deal with, and how those conditions are actually preventable with the right diet and lifestyle choices. Dr. Casey explains why this knowledge is important to people who don't have any metabolic conditions, and how it can help people prevent developing them in the future. She goes over different areas of life, including diet, sleep, exercise, and activity levels, and how they can affect the overall health and specifically the glucose levels. Dr. Casey Means mentions metabolic flexibility and goes over what it actually is, and how it works. She explains how our bodies switch between using glucose for energy to using fat based on different availability. Then she covers why the personalization of a diet can be very effective, and how everyone's body responds differently to the same foods. With the use of the CGM you can actually optimize your own dietary preferences to make it most healthy for you. And lastly, Dr. Casey means explains how the Levels app works and how to use the data collected by the continuous glucose monitor. Key Takeaways: [ 2:08 ] Continuous Glucose Monitor (CGM) for personalized dietary lifestyle. [ 4:06 ] Why it is important to understand glucose levels even if you don't have diabetes. [ 8:42 ] One to one relationship between what you are eating and what happens to your body. [ 14:40 ] Sleep deprivation and stress. [ 23:10 ] HIIT has a paradoxical effect on glucose. [ 24:53 ] Metabolic flexibility. [ 29:40 ] Diet personalization. [ 36:48 ] If I have a CGM on and I am not a diabetic, what should my glucose levels look like over 24 hour period? [ 39:30] The dawn phenomenon in people who are non-diabetic. Mentioned in this Episode: Dr. Casey Means' Instagram: https://www.instagram.com/drcaseyskitchen/ Dr. Casey Means' Twitter: https://twitter.com/drcaseyskitchen/ Levels Health Website: https://www.levelshealth.com/ Levels Health Instagram: https://www.instagram.com/levels/ Levels Health Twitter: https://twitter.com/levels/ Enjoyed the Podcast? Subscribe on iTunes and leave a review! For more Dr. Mowll, check out his website drmowll.com For Dr. Mowll's high quality nutritional supplements visit https://sweetlifenutritionals.com/ For more information on this week's episode, visit: Mastering Blood Sugar Podcast
As we age our bodies require different types of exercise and diets according to fitness expert Jill Brown. we discuss the importance of intermittent fasting, strength training and high intensity workouts. We need to be more mindful of what we're eating and our eating windows. Jill also breaks down the best exercises for us in our 40s, 50s and beyond. A major part of changing your habits is your self identity. We start losing muscle mass in our 40s. Best exercises in our bodies in our 40s, 50s and beyond. If you're eating more than 12 hours per day you're hurting your liver. What is a Fat Burner vs. a Sugar Burner. Estrogen protects our hearts. As we start to lose estrogen it's important we take care of ourselves as heart aches are the #1 killer of women. How to do a Sugar Detox. What are the best ways to handle stubborn belly fat. The best foods we can eat to lose weight.
This podcast is a Q&A, but it's a bit different from the kind you'll typically find here on Muscle For Life. In my usual Q&A episodes, I take a question from email or Instagram and then fully answer it in an episode of the podcast every week. However, over on Instagram, I've started doing weekly Q&As in the stories, and it occurred to me that many podcast listeners might enjoy hearing these questions and my short answers. So, instead of talking about one thing in an episode, I'm going to cover a variety of questions. And keep in mind some of these questions are just for fun. :) So if you want to ask me questions in my Instagram stories, follow me on Instagram (@muscleforlifefitness), and if I answer your question there, it might just make it onto an episode of the podcast! If you like this type of episode, let me know. Send me an email (email@example.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. Timestamps 3:38 - Is decline bench press needed to build chest muscles? 4:46 - SARMS or steroids? Which is best? 4:58 - What're your tips for feeling the mind-muscle connection? 5:55 - Are good mornings worth programming in for legs? 6:36 - Is Mark Rippetoe a nice guy? 6:54 - If you're 50+ pounds overweight, how much protein should you eat? 7:34 - Should you weigh food raw or cooked for macro tracking? 7:46 - What is the release date for Smaller, Weaker, Sicker for Australians still under lockdown? 8:29 - How long do I need to wait after taking creatine to have caffeine or coffee? 8:51 - In Beyond Bigger Leaner Stronger should you change rep range and set count while cutting? 9:17 - Prowler versus HIIT? 9:29 - Advice for people losing their jobs due to mandates? 10:11 - Advice for teens interested in business? 11:51 - Is Ashwagandha effective for relieving stress? 12:11 - How many years will it take a thin guy a body like yours? 12:44 - Do women really have to learn how to deadlift and bench press to see results from weight lifting? Mentioned on the Show: Legion VIP One-on-One Coaching: https://buylegion.com/vip
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