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6 episodes with meal timing
5 episodes with meal timing
5 episodes with meal timing
5 episodes with meal timing
6 episodes with meal timing
3 episodes with meal timing
4 episodes with meal timing
4 episodes with meal timing
5 episodes with meal timing
5 episodes with meal timing
5 episodes with meal timing
4 episodes with meal timing
5 episodes with meal timing
3 episodes with meal timing
3 episodes with meal timing
3 episodes with meal timing
3 episodes with meal timing
4 episodes with meal timing
Lynne Peeples is an author and journalist covering science, health, and the environment. Her writing has appeared in The Guardian, Scientific American, Nature, HuffPost, NBC News, The Atlantic, and other publications. Before becoming a journalist, she crunched numbers as a biostatistician for HIV clinical trials and environmental health studies. Peeples is a recipient of an MIT Knight Science Journalism fellowship and an Alfred P. Sloan Foundation book grant. She also holds master's degrees in biostatistics from the Harvard School of Public Health and in science journalism from New York University. She lives in Seattle. SHOWNOTES:
With a calcium score of zero, is there any fat in your diet? Are there any recommended supplements for IBS?What is the safest and most appropriate dose of vitamin D3 for most seniors?
INFINITY Study on the timing of thyroid medication ingestionI have a growth near my eye that is changing in color and becoming crusty. What should I do?I've been suffering from hip pain for the last three years. Any suggestions on what to do?Could toxic exposures like mold cause conditions like low thyroid or autoimmunity?
Dr. Dan Pardi is the Chief Health Officer at Qualia Life Sciences, where he leads education initiatives focused on advancing healthspan and optimizing peak performance. Qualia Life Sciences develops products rooted in complex systems science, a framework that recognizes the body's natural ability to self-regulate and heal. Their growing product line includes support for brain health, cellular health, NAD+ levels, and most recently, Stem Cells.Dr. Pardi holds a PhD in Cognitive Neuroscience from Leiden University and Stanford. His work is dedicated to translating cutting-edge scientific research into practical tools and programs that help people live longer, healthier, and higher-performing lives. SHOWNOTES:
Dr. Dan Pardi is the Chief Health Officer at Qualia Life Sciences, where he leads education initiatives focused on advancing healthspan and optimizing peak performance. Qualia Life Sciences develops products rooted in complex systems science, a framework that recognizes the body's natural ability to self-regulate and heal. Their growing product line includes support for brain health, cellular health, NAD+ levels, and most recently, Stem Cells.Dr. Pardi holds a PhD in Cognitive Neuroscience from Leiden University and Stanford. His work is dedicated to translating cutting-edge scientific research into practical tools and programs that help people live longer, healthier, and higher-performing lives. SHOWNOTES:
Today, we'll examine an important debate in nutrition: whether skipping breakfast or skipping dinner is more effective for your health and metabolism. We'll unpack what the research says, how your body's internal clock affects metabolism, and why the timing of your last meal can make or break your weight loss—especially if you're on a GLP-1 medication like semaglutide, dual GIP/GLP-1 like tirzepatide, or triple agonist like retatrutide. If you want to support what we do, head over to our Partners Page. You'll find some amazing brands we trust—and by checking them out, you're helping us keep the podcast going. https://pepties.com/partners/ Let's get into it. Circadian Rhythms and Eating Windows Our bodies are wired to follow a circadian rhythm—a 24-hour cycle that controls hormones like melatonin, cortisol, and insulin. One key thing to understand is that your body follows the rhythm of the day. When it's light out, you're naturally wired for activity—your metabolism is active, digestion works efficiently, and your body is more sensitive to insulin. As daylight fades, melatonin levels rise, signaling it's time to slow down, rest, and prepare for sleep. Here's the kicker: melatonin doesn't just make you sleepy—it also reduces insulin sensitivity. That means when you eat late at night—say at 8 or 9pm—your body doesn't handle sugar or calories as well. Instead of using that energy, you're more likely to store it as fat. So, a meal at 5pm when it's still light out? Your body's insulin response is stronger. You burn and use more of what you eat. But a meal at 9pm in the dark? Your body's gearing up for sleep, not digestion. Calories from that meal are more likely to go into fat storage. Breakfast vs. Dinner Skipping—What the Data Says Let's talk about what the research shows when it comes to skipping breakfast versus skipping dinner. Several studies have looked at early time-restricted feeding, where you eat earlier in the day, like between 8 a.m. and 4 p.m., versus eating later, where you skip breakfast and stretch meals into the evening. One of the most cited studies, published in Cell Metabolism. The study looked at men with prediabetes who followed an early time-restricted feeding schedule for five weeks. Even though they didn't lose weight, they had significant improvements in insulin sensitivity, blood pressure, and markers of oxidative stress compared to those eating over a twelve-hour window. The takeaway? Eating earlier in the day improved metabolic function even without reducing calories. Another study found that early eaters experienced lower evening hunger and better fat oxidation, meaning their bodies were burning fat more efficiently. By contrast, those eating later in the day had higher insulin and glucose levels after meals, signaling greater insulin resistance. And more broadly, research consistently shows that eating late at night, especially after seven or eight in the evening, is linked to increased body fat and higher risks of obesity and type 2 diabetes. The reason is straightforward: insulin sensitivity drops as the day goes on, so your body is less efficient at processing glucose at night, and those late calories are more likely to be stored as fat, especially around the belly. So while skipping breakfast might be easier for some people, from a metabolic standpoint, skipping dinner—or at least finishing it earlier—tends to be more beneficial. This connects directly to why fasting works for weight loss. Fasting gives your insulin a chance to drop, which signals your body to tap into stored fat for energy. Front-loading your meals earlier in the day aligns with your body's natural rhythm: insulin sensitivity is higher, digestion is more efficient, and your body has more opportunity to burn fat overnight. People who eat earlier often report feeling more energized, less hungry in the evening, and sleeping better—all key factors in long-term weight control. Now, if you're taking medications like semaglutide, tirzepatide, or retatrutide, timing becomes even more important. These drugs slow gastric emptying, which helps you feel full longer but also means that eating a large dinner late at night can lead to bloating, nausea, heartburn, and in turn, poor sleep. Digestion naturally slows down as melatonin rises and your body prepares for sleep, so combining a late meal with slower gastric emptying can make it harder for your body to rest and burn fat overnight. A good rule is to finish your last meal two to three hours before bed, ideally around five or six in the evening. This gives your body time to digest, allows insulin levels to drop, and lets you switch into fat-burning mode. What's the counter argument? Of course, it's important to remember that meal timing isn't one-size-fits-all. While the research often favors early eating, some people naturally aren't hungry in the morning, and skipping breakfast can actually be a helpful way to stick to a fasting window. Then there are the “night owls.” Some people's circadian rhythms naturally shift later, and for them, eating later may actually align better with their biology. Forcing an early eating schedule might leave them tired, hungry, or unable to stick with it, which can actually be counterproductive for metabolic health. Research on chronotypes—the natural variations in our sleep-wake cycles—suggests that what works for a morning person might not work for someone who thrives later in the day. Practical lifestyle factors also play a role. Work schedules, family dinners, or social events can make it hard to consistently finish dinner at five or six in the evening. For some, a slightly later meal, if it's balanced and nutrient-dense, can be more sustainable over the long term than forcing an early window and ending up snacking late anyway. Finally, metabolic flexibility matters. Some people can handle a later meal without negative effects on fat storage, insulin sensitivity, or sleep, especially if the meal is lighter or focused on protein and vegetables. The bottom line is that while early eating has clear metabolic advantages for many, especially those taking weight loss medications like tirzepatide, the most important factors are consistency, total calories, and the quality of your food, not just the exact timing. So, whether you're a morning eater, a night owl, or somewhere in between, finding an approach that fits your body and lifestyle—and that you can stick to long term—is often more important than following a strict rule about skipping breakfast or dinner. Thanks for listening to The Peptide Podcast. If today's episode resonated, share it with a friend, please share this episode! Until next time, be well, and as always, have a happy, healthy week.
Welcome to the Mind Muscle Connection Podcast!In this episode, we dive into How Meal Timing and Movement Impact Fat Loss Efficiency with returning guest Brandon DaCruz.Brandon breaks down the strategy behind his recent fat loss phase, including why he chose a high-energy flux approach (lots of movement, not just low calories), how protein timing affected his results, and what most people get wrong about meal regularity. We also talk about the role of circadian rhythm, ghrelin, and how your body responds when you train early or eat erratically.This episode is full of insights so don't miss out! Let's talk about:Introduction to Brandon DaCruzBrandon's continuing education & learning approachFat loss phaseSleep disruption at low body fatCircadian rhythms, chrono-nutrition & meal timingFat loss mistakesScale weight vs. Visuals at low body fatWhere to find BrandonFollow Brandon DaCruz on Instagram:https://www.instagram.com/brandondacruz_/Follow me on Instagram for more information and education: jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Masterclass: HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a
Join the next EC method here00:00 Introduction and Personal Updates01:29 GLP-1 Drugs and Menopause05:28 Resistance Training and Muscle Mass09:31 Bad Habits and Self-Reflection13:12 Indulgences and Alcohol Consumption17:07 Meal Timing and Snacking Habits20:45 Intuitive Eating and Food Choices24:38 Exercise Motivation and Boredom28:38 Navigating the Holiday Season32:18 Conclusion and Future Plans
Dietitians Torwen Eerkens and Aidan Muir discuss the impact of nutrition for focus, productivity and cognitive performance, including key fuelling considerations, main vitamins and minerals of interest, supplement options and meal timing. (00:45) - Fuel Requirements for the Brain (2:25) -The Role of Stable Blood Sugar Levels (5:50) - Omega 3 Fats (8:09) - Caffeine (9:52) - L-Theanine (13:59) - Alpha GPC, Tyrosine, Rhodiola Rosea and Ashwaghanda (17:15) - Creatine (20:08) - Electrolytes (22:33) - Meal Timing (25:09) - Practical Tips WEBSITE: https://www.idealnutrition.com.au/ PODCAST: https://www.idealnutrition.com.au/podcast/ INSTAGRAM: https://www.instagram.com/idealnutrition__/?hl=en Our dietitians
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3146: Riley Pearce explores how meal timing might influence your circadian rhythm, potentially improving your sleep and overall metabolic health. While new research suggests light exposure has a stronger effect than food timing on sleep hormones, small changes, like reducing food after dark and extending morning fasts, can still support better rest and energy regulation. Read along with the original article(s) here: https://freeformfitness.ca/can-meal-timing-improve-your-sleep/ Quotes to ponder: "Meal timing may not have the effect on our sleep cycles that we originally thought." "Reduce food intake after sunset: if you eat this will signal all of those other periphery clocks to let your master clock know it is not time for bed yet." "The circadian rhythm is a natural cycle that is controlled by our biological clocks." Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3146: Riley Pearce explores how meal timing might influence your circadian rhythm, potentially improving your sleep and overall metabolic health. While new research suggests light exposure has a stronger effect than food timing on sleep hormones, small changes, like reducing food after dark and extending morning fasts, can still support better rest and energy regulation. Read along with the original article(s) here: https://freeformfitness.ca/can-meal-timing-improve-your-sleep/ Quotes to ponder: "Meal timing may not have the effect on our sleep cycles that we originally thought." "Reduce food intake after sunset: if you eat this will signal all of those other periphery clocks to let your master clock know it is not time for bed yet." "The circadian rhythm is a natural cycle that is controlled by our biological clocks." Learn more about your ad choices. Visit megaphone.fm/adchoices
In this episode of the Me&My Health Up podcast, Anthony Hartcher interviews Cameron Borg, a leader in the nutrition space. Cameron shares his personal journey through various diets, including veganism, and how it led him to understand the importance of local and seasonal eating, outdoor living, and the impact of light exposure on health. They discuss practical tips for building healthy meals, the significance of meal timing, and the role of protein in nutrition. Cameron emphasises the importance of enjoying food and maintaining a healthy mindset around eating, while also providing insights on how to adapt to different environments and food availability.TakeawaysCameron's journey through veganism led to a deeper understanding of nutrition.Local and seasonal eating is crucial for health.Outdoor living and light exposure significantly impact well-being.Meal timing, especially breakfast, is important for health.Protein prioritisation is key in meal planning.Enjoying food with others enhances its benefits.Don't stress about occasional deviations in diet.The body has a remarkable ability to adapt to different diets.Nutrition is complex and not just about macros.A healthy mindset around food is essential for overall well-being.About Cameron Borg Cameron Borg is a nutritionist, podcaster, and science writer passionate about helping people rediscover balance and vitality. Through The Ricci Flow Nutrition Podcast and his Substack, he explores the intersection of science, philosophy, and health — from nutrition and light exposure to mindset and environment. Based in Sweden, Cameron continues his work as an educator and practitioner while studying at the Karolinska Institutet, sharing insights that empower others to reconnect with nature and the true foundations of wellbeing. Connect with Cameron Borg: Substack: https://ricciflow.substack.com/ Website: https://www.ricciflownutrition.com/ YouTube: https://www.youtube.com/@RicciFlowNutrition Instagram: https://www.instagram.com/ricciflownutrition/ Twitter/X: https://x.com/ricciflowhealth LinkedIn: https://www.linkedin.com/in/cameron-borg/ Don't forget to like, comment, and follow for more health tips and wellness. YouTube: / https://www.youtube.com/@memywellness Instagram: / https://www.instagram.com/meandmywellness/ Facebook: / https://www.facebook.com/meandmywellness.com.au X (Twitter): / https://twitter.com/meandmywellness LinkedIn: / https://www.linkedin.com/company/me&my-wellness/ About me&my health up & Anthony Hartcher: me&my health up seeks to enhance and enlighten the well-being of others. Host Anthony Hartcher is the CEO of me&my wellness which provides holistic health solutions using food as medicine, combined with a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering. Chapters00:00 Introduction to Nutrition Insights03:53 Cameron's Nutritional Journey06:35 The Importance of Local and Seasonal Eating08:52 Outdoor Living and Light Exposure11:28 Building Healthy Meals13:52 Meal Timing and Intermittent Fasting16:34 Understanding Macros and Protein Prioritization18:52 Mindset Around Food and Enjoyment21:32 Connecting with Cameron and Closing Thoughts
Join commit to 6 hereWhatsapp Emma here01:23 Understanding Creatine and Menopause06:36 Meal Timing and Its Impact10:22 Navigating Hormonal Fluctuations18:40 Post-Menopause Life: What to Expect19:59 Leg Day and Cardiovascular Fitness21:24 Caloric Intake and Nutritional Balance22:47 The Truth About MCT Oil26:33 Nervous System Regulation and Eating29:15 Getting Back on Track After a Break31:06 Understanding Weight Loss Expectations34:02 The Role of Monjaro in Weight Management36:53 Using Weight Loss Drugs Responsibly40:12 Commit 6: A Comprehensive Approach to Fat Loss
The team talks Natalie's journey through her first bodybuilding season, discussing the challenges and wins along the way. The conversation delves into the specifics of the figure division, her experiences at her first two shows, and the mindset and preparation that contributed to her success. We also explore the importance of nutrition, training, and the mental aspects of competing, as well as advice for those considering entering the world of bodybuilding.TIMESTAMPS00:00 Natalie's Journey to Bodybuilding02:55 Understanding the Figure Division06:03 First Show Experience08:59 Second Show and Overall Success11:52 The Art and Science of Bodybuilding15:02 Mindset and Preparation17:55 Nutrition and Meal Planning21:05 Hunger Management During Prep24:01 The Role of Posing in Competition38:35 Meal Timing and Consistency40:02 The Simplicity of Meal Plans41:40 Mental Clarity in Dieting44:46 Training Impact During Dieting51:42 Mindset and Performance54:50 Redemption on Show Day01:01:57 Reflections on the Competition Experience01:04:29 Advice for Aspiring Competitors01:10:02 Future Plans and Goalsbodybuilding, physique transformation, competition, figure division, mindset, nutrition, training, coaching, bodybuilding journey, competition experienceTo Apply For Coaching With Our Team: CLICK HERE
In this episode of the IRH Clinician's Corner, Margaret Floyd Barry sits down with Danielle "Dani" Hamilton, functional nutritional therapy practitioner, restorative wellness specialist, and blood sugar expert - to dive deep into a fascinating but often overlooked aspect of metabolic health: the healing power of light and circadian rhythms. We'll unpack why aligning with natural light cycles is foundational for metabolic health, how sunlight and circadian rhythms influence everything from mitochondrial function to blood sugar, and explore simple, actionable strategies practitioners can use right away. In this interview, we discuss: -How light and circadian rhythms affect metabolic health (e.g., its role in hormone & neurotransmitter orchestration) -Different types of light in human physiology - and the roles they play (e.g., how UVB light triggers Vitamin D production) -How food timing impacts blood sugar -Practical strategies throughout the day to improve metabolic health, such as the importance of sunrise exposure and eating breakfast within an hour of sunrise -Common concerns about sunscreen, sunglasses, and work schedules -The issue of behavioral change and logistics when implementing these strategies The Clinician's Corner is brought to you by the Institute of Restorative Health. Follow us: https://www.instagram.com/instituteofrestorativehealth/ Connect with Danielle Hamilton: Instagram: https://www.instagram.com/daniellehamiltonhealth Facebook: https://www.facebook.com/daniellehamiltonhealth Podcast: https://lightupyourmetabolism.buzzsprout.com/ YouTube: https://www.youtube.com/channel/UCH9oPLW019uqEZc_Ftvyn5Q Use code CLINICIAN to get 10% off any of Danielle's courses. Timestamps: 00:00 Paleo Diet Struggles in New York 10:00 Understanding Time and Task Coordination 12:23 Circadian Rhythm: Restaurant Analogy 18:40 Sunrise Light Boosts Health 21:56 Sunlight Angle Determines Light Type 29:06 Melanin: Nature's Sunscreen 35:44 Latitude's Impact on Health Risks 42:41 Pre-Workout Nutrition Inquiry 43:24 "Nourish Before Morning Exercise" 52:15 "Evening Lighting: Mimic Firelight" 57:05 Client Support Strategies 59:11 "Get That D Program Launch" Speaker bio: Danielle "Dani" Hamilton is a Functional Nutritional Therapy Practitioner and blood sugar expert who helps people heal their metabolism using a personalized circadian, seasonal, and quantum approach. After reversing her own PCOS, hypoglycemia, and acne by addressing blood sugar and metabolic health, she began helping others do the same. When some clients still struggled despite doing “everything right,” Dani turned to nature—light, water, magnetism, and seasonal rhythms—for deeper healing. She's the host of Light Up Your Metabolism and creator of the transformative Blood Sugar Mastery Program. Keywords: functional nutrition, blood sugar regulation, circadian rhythm, light therapy, mitochondrial health, PCOS reversal, metabolic health, infrared light, UV light, melatonin, leptin resistance, insulin sensitivity, meal timing, intermittent fasting, sunlight exposure, sunscreen debate, vitamin D production, ancestral health, skin pigmentation, blue light exposure, sleep optimization, mitochondria and energy, cellular hydration, meal composition, leptin signaling, hormone regulation, grounding, electron transport chain, blue blocking glasses, evening routines Disclaimer: The views expressed in the IRH Clinician's Corner series are those of the individual speakers and interviewees, and do not necessarily reflect the views of Institute of Restorative Health, LLC. Institute of Restorative Health, LLC does not specifically endorse or approve of any of the information or opinions expressed in the IRH Clinician's Corner series. The information and opinions expressed in the IRH Clinician's Corner series are for educational purposes only and should not be construed as medical advice. If you have any medical concerns, please consult with a qualified healthcare professional.
➢ DM “Fall Special” to IG @ColossusFit➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome 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 top tips to stay on track while travelling, if meal timing at night matters & how to stay fit as a new parent.(0:00) - Intro(00:44) Question 1- Top tips to stay fit while travelling(13:15)Josh quote: “How you do anything is how you do everything.”(16:49) Kyle quote: Do what you can, with what you have, where you are." – Theodore RooseveltWhat has us excited or intrigued:(19:44) - Client shoutout - Nicole (23:24) Question 2- Does meal timing and eating late at night really matter? (26:35) Question 3- What tips do you have for new parents navigating fitness?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/
In this episode, Dr. David Jockers explains the critical role protein plays in burning fat and building muscle. You'll learn how protein stabilizes blood sugar, supports brain function, and helps maintain lean body mass as you age. He also highlights how protein reduces cravings and promotes fat burning, with a focus on amino acids like leucine for muscle growth. Plus, discover how protein boosts energy and mental clarity. Dr. Jockers shares practical tips on protein intake based on body weight and activity level, emphasizing the benefits of eating within a restricted time window. In This Episode: 00:00 Introduction to Protein and Health Risks 00:20 Podcast Welcome and Episode Overview 02:53 Importance of Protein for Health 04:34 Protein Types and Their Benefits 05:36 Leucine Threshold and Protein Intake Recommendations 11:26 Protein Intake by Weight and Meal Timing 17:10 Conclusion and Final Thoughts Struggling with stress, low energy, or poor sleep? Magnesium Breakthrough is designed to help calm your mind, enhance focus, and improve sleep quality with all seven forms of magnesium. Take advantage of an exclusive offer by visiting bioptimizers.com/jockers and using the promo code Jockers at checkout to save 10%. Don't forget to subscribe for even more discounts and free gifts with your monthly supply! If you're serious about reducing your toxic load, I highly recommend upgrading to the P600 ceramic cookware. It's 100% free from Teflon, PFAS, and plastic coatings, ensuring a non-toxic cooking experience. Right now, you can get it for 50% off, plus an extra 20% off with the code SAFE20 at checkout! Don't miss this limited-time offer—head to chefsfoundry.com/jockers to claim your discount today! Support your skin from the inside out with Clearstem, the acne brand that connects internal and external skincare without pore-clogging ingredients. Pair their best-selling Mind Body Skin hormonal acne supplement with Clearstem's clinically effective topicals for results that last. Get 15% off your order today at clearstem.com/drjockers using code DRJOCKERS at checkout. “Protein helps stabilize blood sugar, boost energy, and improve brain function — it's crucial for overall health!” ~ Dr. Jockers Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio Resources: Use code JOCKERS at bioptimizers.com/jockers to save 10% Use code Safe20 at chefsfoundry.com/jockers Get 15% off your order today at clearstem.com/drjockers using code DRJOCKERS Connect with Dr. Jockers: Instagram – https://www.instagram.com/drjockers/ Facebook – https://www.facebook.com/DrDavidJockers YouTube – https://www.youtube.com/user/djockers Website – https://drjockers.com/ If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/
Send us a textMeal timing significantly impacts GLP-1 response, appetite regulation, and metabolic health, making strategic eating schedules as important as food choices for weight management and overall wellness.• Strategic meal timing optimizes metabolism, weight loss, and gut health while reducing sugar spikes• Spacing meals 4-5 hours apart naturally increases GLP-1 production and improves insulin sensitivity• Eating earlier in the day (front-loading calories) leads to better metabolic response than late-night meals• Avoiding food 2-3 hours before bedtime improves digestion and metabolic function• Meal composition sequence matters: protein first, followed by fats and fiber, then complex carbs• Quality protein at each meal reduces cravings and hunger spikes• Smart snacking requires protein-forward choices rather than simple carbs or sugary options• Many hunger signals are actually dehydration, boredom, or stress responses Support the showSponsor Affiliates Empowering Wellness Through Evidence-Based Education https://www.atecam.com/ Get YOUR Own Joburg Protein Snacks Discount Code: Damaris15 Or Damaris18 Feeling need to Lose Weight & Become metabolically Healthy GET METABOLIC COURSE GLP 1 REseT This course is designed for individuals looking to optimize their metabolic health through integrative and functional medicine approaches. Whether you're on a GLP-1 medication or seeking natural ways to enhance your metabolic function, this course provides actionable steps, expert insights, and a personalized roadmap sustainable wellness. Are you feeling stressed, tired, or Metabolism imbalanced? Take advantage of our free mindful steps to help improve your well-being.ENJOY ONE OF our Books Mindful Ways Health Wealth & Life https://stan.store/Mindfullyintegrative Join Yearly membership ALL IN O...
Have you ever woken up before your alarm, feeling a bit on edge, anxious... but not really sure why?Or maybe you're skipping breakfast and wondering… is that actually helping with fat loss and strength, or holding you back?Do you ever look at your week of workouts and wonder if you're getting the balance right?If any of that sounds familiar, then this week's episode is for you.Hit follow so you never miss an episode! Every week I share practical tips, expert insights and simple strategies to help you feel stronger, healthier and more confident every day.
BIO:Dylan Gemelli is a prominent figure in the fitness and biohacking industry. He is known for his expertise in health, fitness, and performance enhancement. Dylan is the creator of the Dylan Gemelli Podcast, which features enlightening discussions with experts and influencers in the health and wellness space. His work focuses on improving the quality of life through biohacking, fitness, and longevity strategies. He is currently working on his masters degree in dietetics along with certifications as an integrative health professional and cellular health advisor. Dylan is a God first family man that has his sights set on not only helping others to improve their health, wellness and quality of life but to also be an inspiration to everyone!SHOWNOTES:
Supporting Your Child's Nutrition While on ADHD MedicationIf your child is on ADHD medication and you've noticed their appetite has disappeared, this episode is for you. One of the most common concerns we hear from families is: “They're finally more focused, but they barely touch their lunchbox.”This week on the podcast, we're unpacking why ADHD medication can impact appetite and what you can do to make sure your child is still getting the nourishment they need to grow and thrive.
Aidan Muir is a dietitian(Australian spelling) who's masterful at presenting evidence based nutrition through his media. Aidan joins me to talk about:-The basics of creatine, who should consider taking it, -Is the evidence for creatine's physical and cognitive benefits as strong as some believe-Does PCOS require a special approach to nutrition-Is it really harder to lose fat with PCOS-Do GLP-1 agonist medications work as well for PCOS-Are there situations where meal timing has benefits?-How to track raw vs cooked weight for your meals-Nutrition and hydration strategies for hybrid and endurance athletes-Is there strong evidence that high fibre intake affects longevity-What Aidan means by saying: “Not every nutrition decision needs to be something sustainable you can do for the rest of your life”-And much more00:56 Creatine 101: Benefits and Misconceptions03:07 Debunking Creatine Myths07:02 Creatine and Cognitive Function10:53 Nutrition for PCOS19:14 Anti-Inflammatory Diets22:58 The Importance of Meal Timing24:50 High Training Volumes and Calorie Modulation26:09 Nutrition Strategies for Endurance Athletes27:18 Tracking Nutrition: Raw vs Cooked30:12 Carbohydrate Intake for Hybrid Athletes38:28 GLP-1 Agonists and PCOS39:49 Fiber Intake and Longevity43:09 Sustainability in Nutrition DecisionsI've been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I'll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:@andrewcoatesfitnessJoin My Email List:www.andrewcoatesfitness.comGet the RP App at www.rpstrength.com/coates - use the code COATESRPUse Code ANDREWCOATESFITNESS to save 10% off at https://justbitememeals.com/Use MacrosFirst for tracking nutrition https://www.macrosfirst.com/Go to www.knkg.com/Andrew59676 for 15% off your KNKG bag.
Science Vs Bullsh*t Ep.5 make sure you subscribe here so you never miss a live!00:00 Introduction to Science vs Bullshit02:40 Debunking Protein Myths05:24 The Importance of Resistance Training for Women08:04 Meal Timing and Fat Loss10:50 Understanding Metabolism and Aging13:49 Addressing Common Misconceptions in Nutrition16:38 Listener Questions and Personal Insights
In this week's episode of Bodybuilding Down Under, the team dives into some of the most practical and evidence-based questions in bodybuilding, covering everything from nutrition timing in mini-cuts to the finer details of peak week and show day execution. We start by discussing meal timing in mini-cuts: does it really matter when you're in a steep calorie deficit? Jack, Lawrence, and DY unpack the science around protein distribution, pre-workout fueling, and how timing can influence hunger, performance, and muscle retention during short aggressive dieting phases. Next, we break down the critical elements of peak week and show day preparation. DY shares his insights on the importance of structured routines, hydration, and recovery management, while Jack and Lawrence highlight practical strategies like early starts, using checklists, and having reliable carbohydrate sources on hand. We also tackle the challenge of prepping while travelling, contrasting the realities of trying to maintain contest shape overseas versus allowing more flexibility during the off-season. From there, the conversation shifts to training and genetics in bodybuilding. We explore clavicular width, waist size, and arm/lat/quad insertions, discussing how these genetic traits shape physique categories and what can realistically be influenced by training and posing. The hosts debate whether short biceps with long triceps or vice versa create a more favourable aesthetic, and weigh up the trade-offs between high lat and quad insertions. Finally, the team addresses exercise-induced headaches in training, with practical advice on identifying triggers, modifying exercise selection, and knowing when to seek professional help. This episode is packed with science-driven insights and practical strategies, perfect for anyone looking to refine their contest prep, optimise nutrition timing, or better understand how genetics and training interact in bodybuilding. Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/ Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/
My guest is Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. We discuss how to optimize your health and lifespan according to what type of glucose responder you are, which genes you express, your lifestyle and other factors. Dr. Snyder also explains the key ages when you need to be particularly mindful about following certain health practices. We also discuss how people respond in opposite ways to different fiber types. This episode ought to be of interest and use to anyone seeking to understand their unique biological needs and how to go about meeting those needs. Sponsors AGZ by AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00 Michael Snyder 03:33 Healthy Glucose Range, Continuous Glucose Monitors CGM, Hemoglobin A1c 09:02 Individual Variability & Food Choice, Glucose Spikes & Sleepiness 12:18 Sponsors: AGZ by AG1 & Wealthfront 15:16 Glucose Spikes, Tools: Post-Meal Brisk Walk; Soleus “Push-Ups”; Exercise Snacks 21:06 Glucose Dysregulation, Diabetes & Sub-Phenotypes, Tool: Larger Morning Meal 28:34 Exercise Timing, Muscle Insulin Resistance 30:49 Diabetes Subtyping, Weight, Glucose Control; Incretins 35:41 GLP-1 Agonists, Diabetes, Tool: Muscle Maintenance & Resistance Training 38:40 Metformin, Berberine, Headaches 41:01 GLP-1 Agonists, Cognition, Longevity, Tool: Habits Support Medication; Cycling 47:41 Subcutaneous vs Visceral Fat, Organ Stress 49:10 Sponsors: David & Eight Sleep 51:58 Meal Timing & Sleep, Tools: Post-Dinner Walk, Routines, Bedtime Consistency 57:16 Microbiome, Immune System & Gut; Diet & Individual Variability 1:02:52 Fiber Types, Cholesterol & Glucose, Polyphenols 1:09:50 Food As Medicine; Fiber, Microbiome & Individual Variability; Probiotics 1:18:48 Sponsor: Function 1:20:35 Profiling Healthy Individuals, Genomes, Wearables 1:26:31 Whole-Body MRIs, Nodules, Healthy Baseline, Early Diagnosis 1:34:07 Sensors, CGM, Sleep, Heart Rate Variability HRV, Tools: Mindset Effects, Increase REM 1:39:30 HRV, Sleep, Exercise, Tool: Long Exhales; Next-Day Excitement & Sleep 1:42:48 Organ Aging, “Ageotypes”; Biological Age vs Chronological Age 1:49:41 Longevity, Health Span, Genetics, Blue Zones 1:52:19 Epigenetics, Viral Infection & Disease 1:58:54 ALS, Heritability; Neuroprotection, Nicotine 2:03:47 Air Quality, Allergies, DEET & Pesticides, Inflammation, Mold; Microplastics 2:15:02 Single-Drop Blood Test & Biomarkers, Wearables, Observational Trials 2:20:33 Acupuncture, Blood Pressure 2:26:40 Immersive Events & Mental Health Benefits 2:34:59 Data, Nutrition & Lifestyle; Siloed Health Care vs Personalized Medicine 2:43:06 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices
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The Strong[HER] Way | non diet approach, mindset coaching, lifestyle advice
Send us a textAre you tired of strict diets, confusing intermittent fasting apps, and feeling like food is controlling your life? In this episode of The Strong[Her] Way, I'm breaking down time-restricted eating (TRE) — a simple, sustainable approach that busy moms over 30 can actually stick with.I'll share my own story of trying extreme fasting windows (and why they backfired), plus the science behind why TRE works for fat loss, hormone balance, energy, and even better sleep. Most importantly, you'll learn how to use this tool without obsessing over calories, tracking every bite, or feeling like you're failing if you don't do it perfectly.Whether your goal is losing weight, boosting energy, improving digestion, or just creating more freedom around food, TRE could be the game-changer you've been waiting for.What You'll Learn in This Episode:What time-restricted eating is (and how it's different from intermittent fasting)Why busy moms over 30 can benefit most from TREHow TRE supports fat loss, hormones, digestion, and sleepWhy when you eat can be just as important as what you eatPractical ways to start TRE today without rigid rules or calorie countingHow to experiment with eating windows that actually fit your lifestyleTime-restricted eating isn't about punishment or restriction — it's about working with your body's natural rhythm so you can stress less about food and feel more energized, strong, and confident.Resources & Links Mentioned in This Episode:Join The Strong[Her] Way Coaching Program → alishacarlson.com/clientformConnect with me on Instagram → @alishacarlson_ | @thestrongherway
In this insightful episode, Michelle and Kevin explore the science and lifestyle strategies behind intermittent fasting, time-restricted eating, and the groundbreaking fasting mimicking diet (FMD) developed by Dr. Valter Longo. They dive into how ancient eating patterns influence modern health, discuss the ideal fasting window for longevity and weight loss, and examine why most of us eat far more frequently than our bodies evolved to handle.Learn how time-restricted eating can boost metabolism, improve sleep, promote autophagy (gesundheit), and support healthy aging. Michelle also introduces the research-backed FMD protocol for potentially reversing type 2 diabetes, fighting inflammation, and triggering cellular regeneration—all without complete food deprivation.Whether you're curious about optimizing your meal timing, improving sleep, or understanding how food impacts longevity, this episode offers science-based guidance, personal anecdotes, and practical takeaways to transform your health.Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.
Nutritionist Leyla Muedin explores the fascinating link between dietary habits and sleep quality, particularly nightmares. Discussing a recent study published in Frontiers in Psychology, Leyla explains how consuming certain foods, especially late at night, can influence dream patterns. Foods like sweets, dairy, and allergens such as gluten and lactose were found to have significant effects on sleep disturbances. She emphasizes healthy eating habits, particularly avoiding food allergens and late-night eating, and suggests practical tips for improving sleep quality. Leyla also touches on how cultural beliefs and anecdotal evidence support the scientific findings, providing a comprehensive overview of how diet can directly affect dream content and sleep health.
In this episode of the WHOOP Podcast, WHOOP SVP of Research, Algorithms, and Data, Emily Capodilupo, sits down with renowned circadian rhythm researcher and expert, Dr. Satchin Panda, to explore how the timing of your daily habits, like light exposure, sleep, and meals, can transform your health. Dr. Panda explains why our body doesn't just run on a single “master clock,” but on a network of clocks in nearly every cell—and how food timing plays a surprisingly powerful role in synchronizing these clocks. You'll learn practical strategies for training your circadian rhythm, optimizing your nightly routine and light exposure for better sleep, and using time-restricted eating to improve metabolic health.(00:23) Rapid Fire Q's with Dr. Satchin Panda(02:26) Decoding the Brain's Master clock(08:12) How to Train Your Circadian Rhythm: What Factors Apply Most?(11:09) Importance of Light Exposure For Optimal Sleep(15:41) Time Restricted Eating: How Does It Help Circadian Rhythm?(18:56) What Time Restricted Eating Studies Tell Us(28:22) Benefits of Time Restricted: What Do We Know?(40:54) Practical Takeaways For Time Restricted Eating and Circadian AlignmentFollow Dr. Satchin PandaDr. Panda's Salk ProfileDr. Panda's InstagramWHOOP Blue Light Blocking Glasses:WHOOP ShopSupport the showFollow WHOOP: www.whoop.com Trial WHOOP for Free Instagram TikTok YouTube X Facebook LinkedIn Follow Will Ahmed: Instagram X LinkedIn Follow Kristen Holmes: Instagram LinkedIn Follow Emily Capodilupo: LinkedIn
In this fourth episode of our deep-dive series on hunger, we tackle one of the most common concerns: missing hunger signals. If you can't feel hunger or only notice it when you're absolutely ravenous, you're not broken - you've just taught your body to stop communicating.What You'll Discover:Why hunger signals disappear and how your body adapts to restrictionThe difference between "not hungry" and "can't feel hunger"How to rebuild trust with your body through consistent nourishmentWhy eating on a schedule can actually restore your natural signalsIf you've been waiting for hunger to guide your eating but can't feel those signals, or if you only experience extreme hunger that leads to overeating, this episode will show you a gentle path forward.Catch up on the series:Episode 1: What Is Your Relationship With Hunger?Episode 2: Your Relationship With Hunger Begins in Childhood (with Lisa Smith)Episode 3: What Is the Difference Between Physical and Emotional Hunger? Want to know what it would look like to get help rebuilding your hunger signals? Schedule a Breakthrough Call today.Want to know why you struggle with food and what to do next? Start watching The Binge Breakthrough Mini Series today.
What if eating at the wrong time is silently sabotaging your energy, hormones, and mood? In this episode, I sit down with Dr. Rupy Aujla, medical doctor and founder of The Doctor's Kitchen, to explore how syncing your meals, movement, and light exposure with your circadian rhythm can recalibrate your entire system. Dr. Rupy and I explain how inflammation disrupts your brain and metabolism, why late-night eating throws your hormones off track, and how simple daily rituals can reignite your energy and clarity. We also unpack the science of timing, why joy matters in your healing journey, and how sustainable habits can reconnect you to your body's natural rhythm. This conversation is a refreshing blend of science and soul, practical, grounded, and full of tools to help you feel vibrant again, without the overwhelm. Dr. Rupy Aujla is a medical doctor, best-selling author, and founder of The Doctor's Kitchen, who discovered the power of food as medicine after facing his own health scare in his early twenties. His journey led him to bridge the gap between nutrition and conventional medicine, showing that lifestyle isn't just supportive, it's foundational. We Also Discuss: (00:00) What Ancient Wisdom Can Teach Us About Healing Today (09:40) Dr. Rupy's Turning Point: From Exhaustion to Empowerment (19:20) Your Body's Hidden Clock: Why Timing Is Everything (29:00) Eat, Move, Rest: Syncing with Your Natural Rhythms (38:40) Food That Loves You Back: A Joyful Approach to Eating (48:20) Tiny Shifts, Big Results: The Power of Daily Rituals (58:00) Inflammation, Mood, and Energy: How It's All Connected (01:07:40) Reclaiming Balance: Tools to Feel Like Yourself Again Thank You to Our Sponsors: Pendulum: Nourish your gut, support your whole body, head to pendulumlife.com and use code MONA for 20% off your first membership order. 12 tips: Small shifts, big energy—feel clearer, brighter, and more like you. Download my 12 wellness tips with Dr. Mark Hyman: monasharma.com/12tips Stress Quiz: The way you react to stress isn't random—it's rooted in your biology and lived experience. Discover your unique stress type + get a personalized healing plan to help you feel more calm, clear, and resilient. Take the quiz now:monasharma.com/quiz Learn more about Mona Sharma: Download Your FREE Guide - 12 Wellness Tips to Unlock Your Best Health Now: Ready to reclaim your vitality? Download Mona's 12 Wellness Tips and take actionable steps to transform your health, energy, and mindset. Get started now at https://monasharma.com/12tips. Visit Mona's website: https://monasharma.com – Unlock powerful tools and wisdom rooted in wellness to elevate your health, energy, and clarity. Mona blends ancient healing practices with modern science to help you achieve lasting transformation. Follow Mona on Instagram: Stay connected with Mona for daily inspiration, holistic health tips, and personal growth. Join the conversation on Instagram at https://instagram.com/monasharma. Learn more about Dr. Rupy Aujla: Website: https://www.thedoctorskitchen.com/ Instagram: @doctors_kitchen
***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS August 13th, 2025!*** We'll GUIDE you on how to FAST to LOSE FAT for good, and use ‘fast cycling' to achieve uncommon results! REGISTER HERE! Click the link for DATES, DETAILS, and FAQs! This episode reveals how aligning your intermittent fasting schedule with your circadian rhythm can dramatically improve weight loss and metabolic health. Dr. Scott and Tommy break down the science showing that eating the same meal at 8 AM versus 8 PM results in 30% less glucose processing effectiveness at night, making evening fasting windows less optimal. Discover research proving that women eating 70% of calories before noon lost significantly more weight than late eaters, and how just one hour of "social jet lag" (varying bedtime) increases diabetes risk by 40%. Learn the three main circadian disruptors sabotaging your fasting success: excessive blue light exposure at night, irregular sleep schedules, and late-night eating. The hosts explain why your worst cravings happen after dinner (it's biology, not willpower), how light exposure while sleeping increases BMI and waist circumference, and why shift workers have higher rates of metabolic dysfunction. Get actionable strategies for optimizing your fasting windows, including morning sunlight exposure protocols, blue light protection methods, and why turning off kitchen lights during evening fasts can eliminate food cravings. This episode provides the missing piece for fasters struggling with plateaus, hunger, or inconsistent results - showing how to work with your body's natural 24-hour clock rather than against it. Essential for anyone wanting to maximize their intermittent fasting results by understanding when your body is primed for fat burning versus fat storage throughout the day. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 25% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let's continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://pmc.ncbi.nlm.nih.gov/articles/PMC5388543/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4089089/
7 Food Rules I Follow with My Diet Plan To Get Lean, Strong & Fit Over 40Want a real-world sample diet plan for women over 40 that actually works? In this video, I'm sharing my exact food framework—no extremes, no guesswork. These are the food rules over 40 that help women! Smart, sustainable diet strategies so you can get lean, strong, and fit.I've coached thousands of women through fat loss, body recomposition, and menopause—and these are the rules I live by personally as a woman in my 50s. If you're wondering what to eat, how to time your meals, or how to break free from food obsession, this is for you.What you'll learn:✓ How much protein you really need—and why it's non-negotiable✓ The #1 mindset shift that changed everything for me✓ Why carbs and fats aren't the enemy (and how to use them wisely)✓ What I eat every single day—including meals, snacks, and sweet cravings✓ My 7 food rules for fat loss and muscle tone after 40Join me as I share what I eat in a day! I'm excited to walk you through my real food rules that I follow every single day to fuel my body and maintain a healthy lifestyle. These aren't rules to restrict you, they're healthy habits to give you freedom after 50.0:00 – What I Eat Every Day to Stay Lean, Strong & Fit Over 400:32 – Rule 1: Protein First (30g per meal, 120g daily)1:30 – Why Protein Is Non-Negotiable Over 402:30 – Rule 2: 5+ Servings of Non-Starchy Veggies3:25 – Spices Count Toward Plant Diversity3:58 – Rule 3: Don't Skip Fruit (2 Servings Daily)4:40 – Rule 4: Hydration Is Essential (Water + ACV Tips)5:28 – Rule 5: Meal Timing & Eating Window6:26 – Rule 6: Carbs & Fats with Intention7:20 – Rule 7: Ditch the Cheat Day Mentality8:35 – A Typical Day of Eating (My Real Meals & Snacks)10:05 – Final Thoughts: Structure = Freedom
If you’ve ever felt like food is constantly on your mind — even after eating — you’re not imagining it. This week, we unpack the growing phenomenon of food noise and why it’s more than just willpower. Inside this jam-packed episode of The Nutrition Couch, Leanne and Susie dive into: What food noise really is — and why it’s affecting more women than ever The link between GLP-1 medications (like Ozempic) and reduced food chatter Meal timing, circadian rhythm, and how eating earlier may improve fatigue and metabolism A product review of Greens Protein Pancake Mix — is it worth it? The 5 supplements worth considering in peri and menopause (and what to avoid) Plus, we share practical advice to help you feel more in control of your hunger, energy, and body — without falling for overpriced gimmicks or restrictive plans.
Dr. Satchin Panda delves into the fascinating world of circadian biology. He explains why the timing of your meals could be as crucial as the food you eat, how disruptions in circadian rhythms can affect menstrual cycles, and the unexpected links between sleep, light exposure, and metabolic health. Want a simple way to improve your circadian health? Dr. Satchin Panda has developed Ontime Health, an app and online programme designed to help users understand more about sleep, fasting, activity and light so they can improve their overall wellbeing, longevity and performance. Join the FREE 12-week programme that helps you learn and stick to daily routines that optimize your natural rhythms. The app is a log, tracker, prompt and checklist to help you make those healthier routines a habit. Get started: http://getontimehealth.com/DrStephanieEpisode Overveiw (timestamps are approximate):(0:00) Intro/Teaser(6:00) Understanding Chronotypes and Circadian Rhythms(20:00) Adjusting to Different Light Environments(30:00) Optimizing Light Exposure for Health(46:00) Impact of Meal Timing on Health(53:00) Navigating Menopausal Changes and Sleep(1:08:00) Optimal Time for Exercise Performance(1:18:00) Foundations of Health(1:26:00) BONUS: the “After-Party” with Dr. StephanieResources mentioned in the episode can be found at https://drstephanieestima.com/podcasts/ep423A huge thank you to our sponsors:TIMELINE - As perimenopausal women, we know we are in a fight against time to preserve our muscle strength and endurance, plus our recovery needs are greater. That's why you save 20% at https://timelinenutrition.com/better with code BETTER.PIQUE - Designed to deeply hydrate, enhance skin elasticity & firmness and support sustained energy—exactly what we need during this stage of life. Get 20% off plus a FREE rechargeable frother and glass beaker with my exclusive link: https://piquelife.com/betterBEAM MINERALS - Replenish essential minerals your body needs. Visit https://beamminerals.com/better for 20% off of the entire store. The discount is auto-applied at checkout.BON CHARGE - Achieve glowing skin, gain more energy, and uplevel your recovery practice with a suite of red light products. Get 15% off at https://boncharge.com/better with code BETTER.
In this podcast, I kick things off by sharing a behind-the-scenes highlight from my recent trip to Washington, DC, where I attended the Make America Healthy Again Commission report presentation at the White House. This experience was powerful, but also sobering, as the report shone a harsh light on the health crisis among our nation's youth—more than 40% of children have at least one chronic illness, and a staggering 70% of their daily calories come from ultra-processed foods. I discuss not just the causes of these issues, like environmental toxicity, digital addiction, and over-medicalization, but also my thoughts on where real change can and should occur. By the end of this episode, you’ll have a clear blueprint for dialing in your nutrition, optimizing your training recovery, and using smart timing to boost your energy, fat loss results, and longevity. Full show notes: https://bengreenfieldlife.com/491 Episode Sponsors: Xtendlife: Future-proof your health with Xtendlife’s Total Balance—100+ bio-active ingredients in a gender-specific formula designed for longevity and complete daily support. Use code BEN15 at www.xtend-life.com/ben for 15% off sitewide, plus free shipping. Organifi Shilajit Gummies: Harness the ancient power of pure Himalayan shilajit anytime you want with these convenient and tasty gummies. Get them now for 20% off at organifi.com/Ben. Healthlighting: If you want to see and feel the difference better light can make in your life, give Chromalux® full spectrum light bulbs a try. Go to healthlighting.com and use code BEN10 at checkout to save 10% off your order. LMNT: Everyone needs electrolytes, especially those on low-carb diets, who practice intermittent or extended fasting, are physically active, or sweat a lot. Go to DrinkLMNT.com/BenGreenfield to get a free sample pack with your purchase! ZBiotics Pre-Alcohol Probiotic: The world's first genetically engineered probiotic that helps break down the toxic byproduct of alcohol, Zbiotics Pre-Alcohol allows you to enjoy your night out and feel great the next day. Order with the confidence of a 100% money-back guarantee and 15% off your first order at zbiotics.com/BEN15 when you use code BEN15. Manukora: You haven’t tasted or seen honey like this before, so indulge and try some honey with superpowers from Manukora. If you head to manukora.com/ben or use code BEN, you’ll automatically get $25 off your Starter Kit.See omnystudio.com/listener for privacy information.
Taken from a question from a client, "If I'm trying to lose weight, should I skip breakfast to reduce my overall calories in the day?" Great question, that I hear over and over again. It makes sense if you consider the popular phrase, "calories in vs calories out". The problem is, our bodies are not machines, and it doesn't necessarily work that way. Our metabolism and the way our body works are complex systems with influences from hormones and other neurochemicals. Most people who skip breakfast, who I see in my practice, overeat later in the day, have more cravings throughout the day/night, and are struggling with their weight. Study on Meal Timing https://pubmed.ncbi.nlm.nih.gov/23512957/High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Rob and Sandra discuss this study and its implications, including many cases that Sandra sees in her private practice with clients who are trying to manage their weight. It's not just WHAT you eat, but WHEN you eat that matters to your health and your weight!Episodes referenced:Nutrition Nuggets 119. Eat Protein for Breakfast to Lose Weight https://youtu.be/AUKJxagDfpI?si=sFKkBvKbTKZmiYzJEp 171. Break The Fast To Fuel Your Day https://youtu.be/5SWUgc1j2m8?si=zv2ZkOIjVZEFX0jCEp 96. Is Breakfast the Most Important Meal of the Day? https://youtu.be/N7pAsCnCAkI?si=vBHJuVLteR_kQqtqNutrition Nuggets 73. How Many Plant Foods in Your Breakfast? https://youtu.be/lej7xHKwEcw?si=_P5HCupuBd7ohuYqNutrition Nuggets 48. Breakfast Foods To Ditch https://youtu.be/Se0TVgcFmwc?si=5TFfbkvwhJy1EY8jNutrition Nuggets 259. Protein-Rich Breakfast Ideas https://youtu.be/Pztmx-KWUaY?si=lYNlbo6CGDEWXzGfEnjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)Sign up for our newsletter on our website for weekly updates and other fun info. You can also visit our social media pages. We're on Facebook, Instagram, and YouTube.Your support helps fuel the stoke and keeps the show going strong every week. Thanks!Website: www.mywifethedietitian.comEmail: mywifetherd@gmail.com
This is a bitesize episode of 'The insuleoin Podcast - Redefining Diabetes'. Each week we'll take a look back into the archive of episodes and get you to think and reflective once more about some of the things we've learned over the past few years. In this week's BITESIZE:The impact of a hot shower. Timing of meals. Meal that doesn't require insulin. To hear the full episode check out episode#188: 5 MORE Tips & Ideas That Will Increase Your Energy &Time In Range %. Hosted on Acast. See acast.com/privacy for more information.
Eating close to bedtime may seem harmless, but it can spike insulin, disrupt melatonin, and block fat burning overnight. In this solo episode, Ben Azadi breaks down what happens when you don't eat for 3, 5, and 8 hours before bed – and how each window impacts fat loss, inflammation, sleep quality, and anti-aging.
Alex Larson returns (09:54) to the Pod to discuss her journey into gravel cycling, the challenges of balancing motherhood with endurance sports, and the importance of nutrition for athletes. The hosts explore various topics, including training strategies, the significance of self-care, and the role of supplements in performance. Alex shares her insights on how to navigate the complexities of nutrition, especially for busy parents, and offers practical advice for those preparing for marathons and ultra races. Alex shares her expertise on endurance nutrition, discussing creative fueling strategies for long events, the importance of carb loading, and personal success stories from marathons. The dialogue also explores the differences in nutrition strategies for morning versus evening runners, and Alex introduces her new podcast. During the Tros, Eric and Erika catch up and talk about the $50.4 Million dollars that Boston Marathon Charity Runners raised and much more!Alex Larson Nutrition WebsiteAlex Larson InstagramEndurance Eats PodcastChapters00:00 Intro and catching up05:36 Boston Marathon Charity Runners $50.4 Million09:54 Welcoming Back Alex Larson14:06 Transitioning to Gravel Cycling: New Adventures17:10 Training Insights: Balancing Family and Fitness20:15 The Role of Nutrition in Endurance Sports23:03 Returning to Fitness After Motherhood27:39 Balancing Self-Care and Parenting29:29 The Reality of Fitness Journeys29:59 Nutrition for Marathon Training33:04 Building Healthy Eating Habits35:43 Meal Timing and Structure38:07 Navigating Nutrition Myths44:08 The Role of Supplements in Nutrition44:55 Nutrition's Impact on Body Composition47:14 Common Challenges in Nutrition Coaching53:53 The Importance of Carb Loading01:00:56 Fueling for Race Day01:09:58 Nutrition for Morning vs Evening Runners01:14:00 Launching the Endurance Eats Podcast01:18:50 Rapid Fire Questions: Fun Insights01:24:03 Debate on Toothpaste Application01:24:32 Imaginary Pasta Dinner with Guests01:25:57 Final Thoughts01:32:47 Outro01:37:42 Partners Shoutouts01:40:57 Erics Weekend01:46:09 Yoga Night and StretchLab?01:51My Race Tatts Affiliate Page - 15% of your purchase goes towards our TEAM FORCE Fundraising efforts for the NYC Marathon Wrightsock Affiliate Page - 15% of your purchase goes towards our TEAM FORCE Fundraising efforts for the NYC Marathon Eric's NYC Marathon Fundraiser - Team FORCE, a dynamic organization that supports the hereditary cancer community Erika's Chicago Marathon Fundraiser - for American Foundation for Suicide Prevention in memory of her brother, Nick Strava GroupLinktree - Find everything hereInstagram - Follow us on the gram YouTube - Subscribe to our channel Patreon - Support usThreadsEmail us at OnTheRunsPod@gmail.com
SummaryIn this Coaches Roundtable Q&A episode, Chase Smith and Chris Bealhen answer listener questions about fitness, mindset, and nutrition. They kick things off with an inspiring story about an NFL player who walked away from a $30 million contract to stay true to his values. Then, they dive into how to avoid feeling overwhelmed when thinking about working out for life, managing hunger and fullness cues, deciding between cardio and strength training for fat loss, and knowing when to increase your weights in the gym.You'll get practical advice that you can use right away, whether you're new to fitness or a seasoned gym-goer. Plus, Chase and Chris remind us to stay flexible, take breaks when needed, and appreciate the privilege of being able to move our bodies.Chapters(00:00) NFL Player Walks Away from $30 Million(04:00) How to Stay Motivated in the Gym for Life(09:06) Managing Hunger, Fullness, and Meal Timing(16:48) Cardio vs. Strength Training for Fat Burning(23:47) When to Increase Weight vs. Reps in Strength Training(27:36) Final Thoughts and Listener ChallengeSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Welcome back to the Longevity Podcast! I'm your host, Nathalie Niddam—nutritionist, human potential and epigenetic coach, and I'm excited to share another solo episode with you. Today, I'm diving into a topic that really resonated with my community on Instagram: five essential habits I wish everyone in their 40s (and honestly, any age!) knew to set themselves up for better health and longevity—without spending a dime. Resources from the episode: • Grounding – The universal anti-inflammatory remedy • Associations between bedtime eating or drinking, sleep duration and wake after sleep onset: findings from the American time use survey • Meal Timing and Anthropometric and Metabolic Outcomes • Meal Timing, Aging, and Metabolic Health • Obstructive sleep apnea and neurodegenerative diseases: A bidirectional relation • Investigation on the Effect of Oral Breathing on Cognitive Activity Using Functional Brain Imaging What we discuss: Digestive bitters before meals: benefits and how to use ... 00:02:10 Digestive bitters: impact on digestion, absorption, and immune system ... 00:04:01 Digestive bitters: sources, supplements, and usage tips ... 00:08:17 Training your glymphatic system for brain health ... 00:09:12 Tips to support glymphatic drainage: sleep, exercise, hydration, nutrition, sleep position ... 00:10:19 Grounding: definition, science, and health impact ... 00:13:39 How to ground in urban environments; grounding sheets and tools ... 00:17:08 Eating dinner three hours before bed: why and how ... 00:19:02 Early dinner vs. skipping breakfast for metabolic health ... 00:21:36 Circadian rhythm alignment tips and jet lag hacks ... 00:24:05 Nasal breathing vs. mouth breathing: importance and intro to solutions ... 00:24:36 Mouth breathing risks, sleep apnea, and cognitive implications ... 00:26:52 Practical tools and professionals for correcting mouth breathing ... 00:29:12 Summary of the five key longevity tips ... 00:31:59 Our Amazing Sponsors: MitoBlue by Wizard Sciences - Everything in the formula is there to help you think clearer, move better, and stay resilient—mentally and physically—Methylene Blue, NMN, PQQ, Apigenin and Ginseng. Go to wizardsciences.com and look for MitoBlue. Use code NAT15 at checkout to get 15% off your purchase. More from Nat: YouTube Channel Join My Membership Community Sign up for My Newsletter Instagram Facebook Group
Welcome to the Mind Muscle Connection Podcast!Ever wondered how much your meal timing really impacts your workout performance and body goals? In this episode, I talk about 3 Meal Timing Tips Around Workouts + The Most Overlooked Aspect When It Comes to Training Performance.We'll clear up some common misconceptions, talk about simple strategies to fuel your workouts effectively, and highlight why hydration often gets overlooked but is actually one of the most important factors.This episode will give you practical tips that you can start using today so be sure to tune in!Let's talk about:IntroductionPre-workout meals3 meal timing tipsWhen do pre-workout carbs help moreHydrationFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HEREBody Recomp Checklist 2.0: HERE
This episode reveals groundbreaking research from the Journal of Cell Metabolism showing that when you eat matters as much as what you eat for hunger control and fasting success. Dr. Scott and Tommy break down a study demonstrating that consuming 45% of daily calories at breakfast versus dinner dramatically reduces hunger and appetite without changing metabolism or weight loss. Learn why your physiology works against you when eating large evening meals, making it harder to close your eating window and stick to fasts. If you struggle with late-night cravings, can't seem to end your eating window, or find yourself breaking fasts in the evening, this episode provides the meal timing strategy to align your eating with your body's natural circadian rhythm for easier, more sustainable fasting. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let's continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(22)00344-8
In today's episode, I am breaking down the importance of meal timing in your fitness, health, and/or fat loss journey. I will go over some myths an misconceptions while also providing you with the best tips for setting the right meal timing plan for you. Ways to work with me:https://myfitbodyrx.com/programsJoin my free nutrition group :https://www.facebook.com/share/g/19ZEfSgcfX/ Follow me on IG:https://www.instagram.com/cherylnasso
In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors. I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Office Hours, Example Daily Protocol 00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol 00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine 00:07:39 Sponsor: Eight Sleep 00:09:45 Morning Focus, Fasting 00:10:34 Tools: Optimize Workspace, Screen Position, Work Bouts 00:13:45 Tool: Timing Work Bouts, Temperature Minimum 00:16:02 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts 00:19:01 Sponsor: AG1 00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light 00:25:33 Dinner, Sleep Transition, Carbs, Serotonin 00:28:44 Sponsor: LMNT 00:30:16 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths 00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night 00:35:06 Example Daily Routine, Work Blocks Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
What if improving your gut health didn't require expensive supplements, fancy tests, or endless trial and error? In today's episode, we dive into the often-overlooked lifestyle foundations that can significantly improve digestion, reduce bloating, and help you finally feel good after meals without needing a single lab result. We start with meal hygiene: how you eat is just as important as what you eat. Digestion begins in the brain, and simple changes like slowing down, turning off distractions, and chewing thoroughly can kickstart your gut's natural processes. You'll learn how stress and multitasking at meals divert blood flow away from the gut and how to set the stage for digestion by being present, cooking your own food, and even doing a quick breathing exercise. Next, we cover meal timing, and how aligning your eating habits with your body's natural rhythms can support the "housekeeping" system of your gut. You'll learn how a consistent eating schedule and small shifts like starting your day with warm lemon water can make a big impact. We also tackle what to eat specifically for constipation and diarrhea. From fiber types and fluid intake to soothing herbal teas and smart food swaps, you'll walk away with real strategies that work. Plus, we share our go-to cheat sheets for stool consistency and explain when it is time to use supplements or run labs. Even if supplements become part of your long-term plan (like they are for some of our clients), these lifestyle shifts are the groundwork for sustainable gut health. Listen in and take the first step toward better digestion naturally. Time Stamps: (3:32) GI Issue Call Recently (6:56) The Three Big Pillars of Gut Health (7:19) How You Eat and Meal Hygiene (13:47) Duration of Eating and Slowing Down (16:52) Drinking Too Much Water During Meals? (18:02) Deep Breaths Before Eating (18:57) Lowering The Intensity of Exercise (20:03) Meal Timing (22:24) My Preferred Tea Blend (24:57) What To Eat (26:40) Working Through Constipation (31:06) One Supplement We'll Discuss (37:57) Reach Out If You're Interested In Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!
In today's fan-favorite episode, we're back with another candid "Overrated vs. Underrated" conversation! We're serving up our unfiltered opinions on everyday lifestyle habits and popular fitness trends—from the weekend ritual of brunch to the controversial cold plunge phenomenon and fitness trackers, we're diving into what's worth the hype and what's not. How do we feel about making our bed? Should you use a standing desk? Listen in to find out!As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Timestamps:(0:00) Introducing today's topic(0:34) Brunch(1:22) Making your bed(3:04) Airbnb(5:17) Tracking macros(7:02) Protein powder(9:02) Meal timing(12:33) Morning routines(15:46) Cold plunges(17:15) "Balance"(22:31) 10K steps(25:45) Fitness trackers(29:40) Standing desks(33:00) Journaling(34:59) Eating the same foods every day(37:27) Wrap-upHave questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutesAnd keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcastInquire to learn about nutrition-only coaching WITH exercise review - https://bit.ly/optimizeglutesInterested in the Physique Development Training Club App? Join here! - https://physiquedevelopment.appKeep up-to-date with all things PD, get exclusive content, snag freebies, and more by joining our email list! - https://dedicated-artist-6006.ck.page/emailsignupGrab a band tee here! - https://shopphysiquedevelopment.comLooking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLEInterested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNAFor more videos, articles, and information, head to - https://physiquedevelopment.comIf you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2025, Physique Development LLC. All rights reserved.
***JOIN THE NEXT MASTER YOUR FASTING CHALLENGE THAT STARTS March 19th, 2025!*** We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! In this eye-opening episode, Dr. Scott Watier and Tommy Welling explore research that challenges conventional eating patterns, revealing how shifting calories to earlier in the day can dramatically improve weight loss results. The hosts break down a study showing women who consumed their largest meal at breakfast rather than dinner lost 2.5 times more weight while experiencing significantly better insulin sensitivity, reduced hunger, and improved triglyceride levels. They explain how our bodies process the same calories differently throughout the day due to circadian biology, which explains why evening-heavy eating patterns often lead to frustrating weight loss plateaus despite caloric restriction. This episode offers practical strategies for adapting your fasting schedule to leverage these biological advantages, including alternatives to the popular but less effective dinner-focused OMAD approach, providing listeners with actionable ways to improve their fasting results without increasing hunger or complication. Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting! Resources and Downloads: SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! - December 2024 FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! SLEEP GUIDE DIRECT DOWNLOAD DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE! Partner Links: Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Our Community: Let's continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Article Links: https://onlinelibrary.wiley.com/doi/epdf/10.1002/oby.20460
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