POPULARITY
3 episodes with metabolic efficiency training
4 episodes with metabolic efficiency training
3 episodes with metabolic efficiency training
2 episodes with metabolic efficiency training
2 episodes with metabolic efficiency training
2 episodes with metabolic efficiency training
2 episodes with metabolic efficiency training
Struggling with GI distress during training or racing? You're definitely not alone and the good news is, it's fixable. In this episode, Bob and Dina break down the three main contributors to gastrointestinal issues and explore some of the nuances within each area. Whether you're dealing with bloating, cramping, or worse, this discussion will give you a clear starting point to identify what's triggering your symptoms and develop targeted strategies that actually work.Find Bob's “Metabolic Efficiency Training” 3rd edition book that we refer to in the episode here. -------Don't forget to subscribe to the podcast to get the free weekly episodes and also check out the YouTube channel.You can also support the podcast, help us to remain 100% ad-free, and get access to exclusive bonus content and behind-the-scenes conversations with Bob and Dina. Join our Patreon community or find us in the Patreon app by searching ISNPodcast.We'd love to connect with you on Instagram @isnpodcast and on Facebook And when you're ready to level up your health and performance even more, check out the services offered by Bob and Dina at their respective businesses.
In this episode, we're revisiting a core concept in sports nutrition: Metabolic Efficiency Training (MET). Whether you're new to the idea or need a refresher, this episode will help you understand how to optimize your body's ability to use fat and carbohydrate as fuel.We break down:What Metabolic Efficiency Training is and why it mattersHow to assess your body's fuel utilizationWho can benefit from MET (hint: it's not just endurance athletes!)Key benefits, from energy stability to performance gains4 steps to help you get startedTune in for practical insights to help you fuel smarter to gain health and performance benefits.Links: 3rd edition of Metabolic Efficiency Training book (from the eNRG Performance website or from Amazon)Directory of Certified Metabolic Efficiency Specialists -------Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition To learn more about Bob's services, go to www.enrgperformance.com and to see Dina's services, head over to www.nutritionmechanic.com.
Improve Peak Fat Max & Optimize Your Metabolism In this episode, we dive into the science behind improving Peak Fat Max and optimizing metabolism to enhance fat utilization and overall energy efficiency. Learn how to train your body to burn fat more effectively, boost endurance, and achieve better metabolic health. Key Topics Covered: What is Peak Fat Max & Metabolism Training? Strategies to improve your body's ability to burn fat as a primary fuel source. How to balance fuel utilization for sustained energy and performance. Factors Influencing Fat Metabolism: Physiological: Mitochondrial function, aerobic capacity, metabolic flexibility, and hormonal balance. Nutritional: Macronutrient timing, protein and fat intake, and micronutrient optimization. Exercise: Training intensity, duration, and incorporating the right workouts. Lifestyle: Sleep, stress management, and circadian rhythm optimization. Environmental: Cold and heat exposure for metabolic enhancement. Training Strategies to Improve Fat Oxidation: Using strategic carbohydrate intake to support fat adaptation. Training in Zone 2 to maximize fat burn efficiency. Incorporating fasted workouts and strength training for metabolic support. Benefits of Optimizing Fat Metabolism: Increased fat oxidation and improved endurance performance. Better body composition and stable energy levels. Reduced reliance on external fuel sources and decreased risk of GI distress during exercise. Assessing & Tracking Your Progress: Utilizing metabolic testing tools like PNOĒ to measure fat and carbohydrate utilization. Heart rate monitoring to identify your optimal fat-burning zone. Tracking body composition changes and performance improvements. This episode is packed with actionable tips to help you optimize your metabolism, improve fat-burning efficiency, and achieve peak performance. Whether you're an endurance athlete or looking to improve body composition, you'll find practical strategies to fuel your health journey. Resources & Links: Metabolic Testing Insights – Discover how tools like PNOĒ can assess your fat-burning potential. Training Strategies – Learn how to train smarter to enhance fat oxidation. Nutrition Tips – Get expert advice on fueling for better metabolic efficiency. Tune in and start training smarter to improve your Peak Fat Max and metabolism! Send me a message via www.debbiepotts.net
Mitochondrial Density and Function Connection Rabbit Hole Unlocking Aerobic Capacity with Mitochondrial Health & PNOE Testing Episode Highlights: Join Coach Debbie Potts as we dive into the fascinating interplay between mitochondrial health, metabolism, and aerobic capacity. This episode explores how the powerhouses of our cells — mitochondria — dictate performance, endurance, and recovery. Using cutting-edge tools like PNOE Metabolic Analysis, we uncover how to evaluate and optimize mitochondrial function for peak athletic and everyday performance. What You'll Learn: Muscle Metabolism and Energy Systems: How mitochondria produce ATP via oxidative phosphorylation. The difference between carbohydrate and fat metabolism and their impact on endurance and performance. The Role of NAD+: Why NAD+ is essential for mitochondrial energy production and cellular repair. How NAD+ levels can decline with age and stress, reducing metabolic efficiency and energy levels. The benefits of NAD+ precursors like Tru Niagen to enhance mitochondrial health. Fat-Burning Efficiency as a Marker of Health: What fat-burning efficiency reveals about mitochondrial and metabolic function. How PNOE analysis measures the balance of oxygen and carbon dioxide in your breath to assess your reliance on fats vs. carbohydrates. Factors that improve fat-burning efficiency, such as cardio training, sleep, sunlight exposure, and nutrition. Mitochondrial Density and Aerobic Capacity: How increased mitochondrial density enhances oxygen utilization, delays fatigue, and improves recovery. Training strategies like Zone 2 cardio and HIIT to promote mitochondrial biogenesis. Using PNOE Metabolic Testing and Functional Labs: How PNOE testing measures VO2max, respiratory exchange ratio (RER), and fat oxidation to gauge mitochondrial efficiency. Integrating functional lab tests to track NAD+ levels, oxidative stress, and other biomarkers of mitochondrial health. Personalized recommendations for improving mitochondrial function through exercise, nutrition, lifestyle, and supplements. Practical Takeaways for Listeners: Tips for building mitochondrial density with targeted cardio training. Nutritional strategies to fuel your metabolism, including anti-inflammatory diets and the role of supplements like Tru Niagen. Lifestyle hacks for better recovery, including sleep optimization and sunlight exposure. How to use PNOE metabolic analysis to track and optimize your metabolic and mitochondrial health. Special Offer: Take your mitochondrial health to the next level with Tru Niagen. Use the exclusive code COACHDEBBIEPOTTS at checkout to save 20% on your order! Click here to learn more about Tru Niagen and start saving!
In this episode, Coach Debbie Potts dives into a multi-faceted approach to improving metabolism and boosting fat-burning capacity. By exploring a combination of metabolic testing, personalized nutrition, exercise strategies, stress management, sleep optimization, and lifestyle habits like cold/heat exposure and light therapy, you can transform your energy use and performance. Coach Debbie shares insights from Bob Seebohar's Metabolic Efficiency Training (MET) protocols, covering how to personalize fueling, training, and lifestyle strategies for optimal fat utilization, endurance, and metabolic health. Key Topics: PNOE Metabolic Testing: Discover how PNOE testing analyzes your body's oxygen use and fat-burning efficiency, guiding you in creating a customized plan for improved fat oxidation and metabolic function. Nutritional Therapy for Metabolic Efficiency: Macronutrient Balance: Working with a nutritional therapist to balance proteins, fats, and carbs can encourage efficient fuel use, fat adaptation, and stable energy. Nutrient Timing: Learn the best times to consume carbs and fats based on activity level to optimize recovery and metabolic health. Supplements: Explore metabolism-supportive supplements like magnesium, omega-3s, and NAD+ precursors. Exercise Strategies: Aerobic Training: Understand how steady-state cardio in the “fat-burning zone” can maximize fat utilization. HIIT & Strength Training: Boost your metabolic rate and build lean muscle with HIIT and resistance training. Sleep Optimization: The importance of sleep quality for hormone balance, metabolism, and hunger regulation. Tips include maintaining a consistent schedule, reducing screen time, and creating an ideal sleep environment. Stress Management: Techniques like mindfulness, breathwork, and prioritizing recovery days can help control cortisol levels, reducing abdominal fat storage. Lifestyle Therapies: Cold & Heat Exposure: Enhance fat-burning and metabolism through cold exposure (e.g., ice baths) and sauna sessions to activate brown fat and boost heat shock proteins. Red Light Therapy & NAD+: Support cellular energy and inflammation reduction with near-infrared/red light and NAD+ therapy. Hormonal & Mitochondrial Health: Nutrients like CoQ10, alpha-lipoic acid, and NAD+ precursors can improve mitochondrial function, essential for energy and metabolic efficiency. Implementing Metabolic Efficiency Training (MET): Initial MEP Test: Determine the “fat-burning zone” intensity level for personalized training. Fueling & Training Adjustments: Using MET data, optimize carb and fat intake around different intensities and improve fat adaptation over time. Lifestyle Protocols: Manage stress and recovery to support metabolic health and long-term energy balance. Ask about our Seminar Opportunity: Join Coach Debbie Potts for a seminar on enhancing metabolic efficiency through tailored fueling, training, and lifestyle strategies. Learn how to create an individualized plan that leverages fat as a primary fuel source, maximizing endurance, resilience, and health. Read the blog post to learn more and send in questions: https://debbiepotts.net/how-to-burn-more-fat/
Happy New Year and welcome to Episode 81 of the Eat for Endurance Podcast! Today Sports Dietitian Bob Seebohar (MS RD CSSD CSCS) of eNRG Performance joins me on the show to chat all about Metabolic Efficiency Training (MET), a concept that he created in the early 2000s. MET can be defined as a systematic nutrition and exercise approach to improving the body's ability to use its internal stores of nutrients, specifically carbohydrates and fat. It's also a way to optimize your blood sugar through proper periodization of food, using a non-diet approach. We explore this concept in great detail, talk about what nutrition periodization for athletes looks like in everyday and performance nutrition, and discuss how you can test for metabolic efficiency. This was a fantastic conversation and I hope you all enjoy it and find it useful!Links:Bob's Website: https://www.enrgperformance.com/Follow Bob on Instagram and eNRG performance on InstagramCheck out Bob's podcast, Inside Sports Nutrition Announcements:Support the podcast by purchasing my new merch! Please give the podcast a 5 star rating and review, and share it with your friends!If you can afford to support the show financially, please visit my Patreon page to make a donationHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
If you've been a RunnersConnect fan for long enough, you know one of the main principles we believe in when it comes to marathon training is improving your body's ability to burn fat as a fuel source while running, especially while at marathon pace. So, how exactly do we do this and what does some of the latest research say? The research in question revolves around the two concepts of Nutrition Periodization and Metabolic Efficiency Training. Together they increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance. Joining us in this episode is Bob Seebohar, the creator of these two concepts. He's going to help you learn… What these two concepts are and why they are so critical to your running performance. How to utilize them during your training and taper And how tweak these concepts to improve body composition, and reduce GI issues If you're racing a fall half or full, this is a must listen! Connect, Comment, Community Follow RunnersConnect on Instagram Join the Elite Treatment where you get first dibs on everything RTTT each month! Runners Connect Winner's Circle Facebook Community RunnersConnect Facebook page GET EXPERT COACHING AT RUNNERSCONNECT! This week's show brought to you by: Qualia Mind from NeuroHacker Tired of Morning Fatigue After Your Workouts? Qualia Mind is a natural neurotropic designed to improve daily mental performance, especially if you're a morning runner and struggle to focus at work after runs. I noticed the difference in just days...to my focus, my mood, my memory and my willpower to GET. THINGS. DONE, especially on those days when morning training really has me feeling unmotivated. Go to neurohacker.com/RTTT for $100 OFF, and use code RTTT for an extra 15% off TIMELINE Improving your mitochondria is one of the easiest ways to upgrade your performance and make your body work better. Time-line Nutrition's Mitopure is backed by over a decade of research and is clinically proven to revitalize mitochondria. Mitopure restores mitochondrial function, so every cell in your body has the energy to do its job and keep you healthy and functioning right. In fact, clinical studies have shown that 500mg of Urolithin, one of the main ingredients in Mitopure, can significantly increase muscle strength & endurance with no other change in lifestyle. Improving your mitochondria is one of the best things you can do for your health and with Mitopure from time-line nutrition, it has never been easier. Go to timelinenutrition.com and use promo code RUNNERSCONNECT for 10% off the plan of your choice.
How is your daily nutrition working for your physiology? How do you know how well your body burns its fuel sources during exercise? What's a sweet spot for carbohydrate amounts to consume during training and competition? To get more accurate and objective insight, Metabolic Efficiency Testing is the way to go to find out the answers to these questions and more. In this episode, we cover the details about Metabolic Efficiency Testing: its purpose, how it's done, differences between other types of physiological testing, and the benefits for an array of athletes and other individuals. We cover: The origin story of the Metabolic Efficiency Testing (MET) and its purpose What is the Crossover concept and its pertinence for MET How is the test conducted? Differences in metabolic cart technology that affect the accuracy of the results you receive Differences between VO2max, lactate, and MET Is the testing only useful for endurance athletes? What data points do you get out of a ME test and utility for health and performance Links: Catch our episodes 9, 23, and 64 to hear more about Metabolic Efficiency Training Bob's Metabolic Efficiency Training book: https://www.enrgperformance.com/ebooks https://www.metabolicefficiency.org/ to find a certified professional and learn more about MET Randall paper that was mentioned https://pubmed.ncbi.nlm.nih.gov/27580144/ Thank you to our episode sponsor, UCAN. If you're looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout. Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you'll also help support our podcast! This episode is brought to you by the new Nutrition Mechanic Nourish Circle programs for 2023. These are online and interactive programs designed for active and athletic women 40 years and older to support health, vitality, and athletic performance through mid-30s and beyond. Head over to nutritionmechanic.com, click on the Services link, and go to the Nourish Circle page to get on the wait list and have an opportunity to join one of the new programs starting in April 2023. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic. Learn about Bob and Dina's nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
There are many misconceptions and inaccurate statements made in popular media about the concept, strategies, and outcomes of Metabolic Efficiency TrainingTM. In this episode, Dina presents several of these misconceptions to Bob for a response and explanation to help clear the confusion for you listeners. We break down these statements: Maximal fat oxidation occurs between 60-70% of VO2peak. Is the Maffetone method the same as MET? Burning more fat doesn't make you faster. Any performance benefits seen from a keto or low carb diet are a result of weight loss that occurs, not from the diet directly. Training is really the only factor that improves the body's use of its fuel sources. Female athletes are already good at burning fat. Links: Bob's Metabolic Efficiency Training book: https://www.enrgperformance.com/ebooks https://www.metabolicefficiency.org/ to find a certified professional and learn more about MET Randall paper that was mentioned https://pubmed.ncbi.nlm.nih.gov/27580144/ Thank you to our episode sponsor, UCAN. If you're looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout. This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic. Learn about Bob and Dina's nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.
The ALL ME® Podcast Strategies to Increase Your Fat Utilization – Bob Seebohar, MS, RDN, CSSD, CSCS, METS II Over 70% of the US is overweight or obese and it is estimated that 45 million Americans go on a diet each year spending $33 billion dollars on weight loss programs and products. These programs usually advise the cutting out or lowering of carbohydrates, the use of fasting techniques or recommend dietary supplements. But what if you could manipulate your diet and food intake to help you increase the amount of fat your body uses as fuel throughout the day? In this podcast, I speak with Exercise Physiologist and Sports Dietitian Bob Seebohar, on how to become more metabolically efficient at using fat as a fuel source. We also discuss macronutrient needs for strength vs endurance athletes, fat burning zones, the best ratio of carbohydrates to protein for blood sugar control, and why carbohydrates are demonized. Stay tuned until the end to learn more about Bob's certification program and the only 3 foods he could survive on forever. About Bob Seebohar Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and served as a Sport Dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a Sport Dietitian for the US Olympic Team and the personal Sport Dietitian/Exercise Physiologist for the Olympic Triathlon Team. Currently, Bob owns eNRG Performance and is the Sport Dietitian for the University of Denver Women's Gymnastics Team and the University of Denver Athletics Program. Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a Registered Dietitian, Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist, and a High Performance Endurance Coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training™ in the early 2000's. As a nutrition coach, Bob specializes in enhancing health and improving performance by improving metabolic efficiency and using nutrition periodization, which provides varying nutrition recommendations based on an athlete's sport, training cycle, health and performance goals. As an endurance coach, exercise physiologist and strength and conditioning specialist, Bob specializes in leading athletes to optimal performance through the use of science and real-life training applications that balance life, work and family. He has a true passion for food and this had led Bob to creating two food companies that support his Metabolic Efficiency Training Concept: and Bob has worked with a variety of recreational, recreationally competitive, and professional athletes from sports including triathlon, duathlon, ultra-running, ultra-cycling (road and mountain), track and field, marathon, mountain biking, road and track cycling, cross country, swimming, football, tae kwon do, motocross, gymnastics, Nascar, tennis, wrestling, weightlifting, rowing, skeleton, sailing, paralympic sailing, canoeing and kayaking, hockey, Crossfit, mountaineering, professional basketball, professional golf, and obstacle course racing. He has worked with all ages and abilities of athletes including high schoolers/juniors, recreationally active adults, collegiate and professional athletes, and Olympians. He is also one of the very few Sport Dietitians in the country who specializes in working with young athletes. Practicing what he preaches, Bob has been an athlete his entire life growing up playing competitive soccer. During his undergraduate studies, he turned to endurance sports and has competed in many endurance events including the Boston Marathon, six Ironman races, the Leadville 100 mile trail running race (twice), the Leadville 100 mile mountain bike race (twice), and in 2009, Bob became a Leadman, completing all six of the Leadville endurance events in 7 weeks. Bob enjoys challenging himself and will regularly compete in triathlon, cycling, obstacle course racing, and ultra-running. He enjoys exploring the depths of human performance through his daily training adventures. Resource Definitions and Links: eNRG Performance: All Around Snack Co: Follow Us: Twitter: @theTHF Instagram: @theTHF Facebook: Taylor Hooton Foundation #ALLMEPEDFREE Contact Us: Email: Phone: 214-449-1990 ALL ME Assembly Programs:
In today's episode, we had the pleasure of interviewing a colleague of mine, Bob Seebohar, who is a fellow sports dietitian that helps athletes perform at their peak, but also assists non-athletes who are looking to live longer and healthier. Bob is a busy guy and not only has he created amazing food brands, he'd also worked with other to create great functional products. In our conversation today we discussed the concept of metabolic efficiency. Using a case study scenario for a woman, Bob broke down the list of things he would implement to help her feel her best and lose weight in the process. We covered: Blood Sugar regulation The Crossover Point Why protein is important for weight loss Different types of carbohydrates and how they impact blood sugar How you can lose weight eating carbs Superstarches and their benefits About Bob Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida, and served as a Sports Dietitian for the US Olympic Committee. Bob traveled to the 2008 Summer Olympic Games as a Sports Dietitian for the US Olympic Team and the personal Sports Dietitian/Exercise Physiologist for the Olympic Triathlon Team. Currently, Bob owns eNRG Performance and is the Personal Sports Dietitian for the University of Denver Women's Gymnastics Team and the Consulting Sports Dietitian for the University of Denver Athletics Program. Bob created the Nutrition Periodization and Metabolic Efficiency Training concepts and enjoys working with athletes of all ages, sports, and competition levels. In his “spare” time, he manages his two food companies, Birota Foods and All Around Snack Co. Book Recommendations: Champions Minds by Jim Afremov, PhD Metabolic Efficiency Training by Bob Seebohar How to connect with Bob Websites eNRG Performance Metabolic Efficiency Training Birota Foods All Around Snack Co. Social Media Facebook Instagram Twitter TO CONNECT WITH ME On Instagram: www.instagram.com/andresayesta On TikTok: https://vm.tiktok.com/tLLoyS/ On Youtube www.youtube.com/c/andresayesta Podcast IG page: www.instagram.com/planos_nutrition On Facebook: https://www.facebook.com/planosnutrition Our Facebook Community: https://www.facebook.com/groups/notanotherdietcommunity FREE RESOURCES To download my Macro Counting Guide tap here To download my Macro friendly meal planning guide tap here TO JOIN OUR PRIVATE FACEBOOK COMMUNITY Not Another Diet Community - tap here FOR NUTRITION COACHING Apply here at https://planosnutrition.com/nutrition-blueprint-method-np
In this Huddle, Bob and Dina chat with Roxanne Vogel who is an exercise physiologist, mountaineer, ultra athlete, and oversees the GU Energy Performance Lab. Roxanne is the first person to summit Mount Everest in 14 days, door-to-door from San Francisco to the top of Everest and back home. Hear more about her background, her accomplishment of climbing all of the Seven Summits, and her novel approaches to preparing for this monumental Everest summit and history making achievement. We cover: · Roxanne's athletic background and how her interest in mountaineering was born · The achievement of the Seven Summits · How she physically trained for Everest · The benefits she experienced with using some of the principles of Metabolic Efficiency Training in her Everest pursuit · What a typical food day looked like and supplements she used in her training · Her food intake on the 16-hour Everest summit day (you'll be surprised to hear this!) “Find something that really lights a fire in your heart. You gotta find something that you're passionate about.” -- Roxanne Find Roxanne on Insta: @RoxyMtnGirl More about Roxanne Vogel: Roxanne Vogel, PhD(c), CSCS*D, ACSM-EP CISSN, is the Nutrition and Performance Research Manager at GU Energy Labs where she oversees the Performance Lab and works with elite athletes to optimize nutrition for performance, health, and longevity. She is a PhD candidate in Exercise Physiology at Southern Cross University, Australia, where her research focuses on nutrition interventions to support human performance in environmental extremes, including heat, cold, and hypoxia. A mountaineer and ultra-endurance athlete, in 2019 she became the first person in history to summit Mt. Everest door to door in two weeks, and in 2020 completed the “Seven Summits” by successfully climbing the highest peak on each continent. She has spent the past decade researching nutrition and its impact on body composition, performance, and cognitive function. Roxanne currently resides in the mountain town of Mammoth Lakes, CA. Roxanne extends her gratitude to her support team at Uphill Athlete and GU Energy. Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.com and we'll get it on a future Q&A episode. Learn about Bob and Dina's services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com
In the inaugural episode, Bob Seebohar and Dina Griffin share some of their origin stories for what got them interested in sports nutrition and how this led to launching their careers as Registered Sport Dietitians. Hints: Bob puked a cookie in an Ironman and Dina got a respectable Gut Bomb during a marathon. We cover: · Bob's upbringing in team sports and how he signed up for his 1st triathlon without knowing what it was · Bob's frustration with bonking and gastrointestinal distress that propelled his niche in sports nutrition, and the creation of the Nutrition Periodization and Metabolic Efficiency Training concepts · Dina's story of changing careers from software consulting to becoming an “adult onset athlete” and eventually getting into the field of nutrition · Dina's gut bomb experience as a result of following the classic sports nutrition recommendations during her attempt at qualifying for the Boston Marathon and how this led to connecting with Bob Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic
This week we have Bob Seebohar to talk about using testing data to prepare a race pacing and fueling plan. As Bob like's to say "Test. Don't guess." Show Sponsor: VENGA As you know, we're huge fans of Venga CBD. It really helps us recover more quickly from our workouts and have way less soreness, helps with sleep and reduces inflammation. Venga is now offering personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals. It's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz. So go - right now - to vengacbd.com/quiz and get started. We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD. Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST). We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). Goal: 5 Mistakes Download We've been using CBD for a long time now and I have to admit - we didn't always know what we were doing with it. It's easy to get confused when you don't know when, how much, or even why to take it. It wasn't until we found Venga CBD that it all really started to click. Venga CBD makes really powerful CBD, and they know that if you're using it wrong, you're just not going to get the full benefit. And that kind of defeats the purpose. Fortunately, they have this really cool free download that walks you through the mistakes athletes make when they start using CBD. Guys, after reading this, it all started to make sense and it became clear we needed to make a few adjustments in order to get the full benefit of their products. If you're currently using CBD, or are just curious about it, I highly recommend you grab this free download. It costs nothing and it is super useful. Simply go to VengaCBD.com/5mistakes - that's the number 5, mistakes, no spaces, and request your free download. In Today's Show Feature interview - Bob Seebohar Endurance News - Le Tour, The Olympics What New in the 303 - Video of the Week - Interview Sponsor: UCAN Team UCAN Olympians - Meet the Athletes Going for Gold Katy Zaferes - Triathlon Michael Andrew - Swimming Kelsey Wong - Swimming Maggie Steffens - Water Polo Katie Lou Samuelson - Basketball Stefanie Dolson - 303 Basketball Olympian Michael Andrew on Nutrition for Swimming Michael Andrew is an athletic phenom, famous for breaking the most National Age Group Records in USA Swimming history (100+). He's the youngest swimmer ever to turn pro, doing so at the age of 14, and recently tied Michael Phelps as the second fastest 100M USA swimmer of all time. Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel serious athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance. Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co, Interview with Bob Seebohar Bob Seebohar is the author of a number of books including Nutrition Periodization for Endurance Athletes and Metabolic Efficiency Training. He's been a guest a couple of times on the show. Play #49 NOV 27 - Author, Bob Seebohar on the 2nd edition of Metabolic Efficiency Training Play #160 JAN 13 - Bob Seebohar's advice for re-establishing good nutrition after the holidays. Bob helped me with a metabolic improvement back in 2018 doing a 7-week experiment. We did a pretest, changed my diet to be more metabolically efficient, and retested with remarkable results. Most recently I referred an athlete I coach to Bob for testing to dial the athlete's race-pacing and race-nutrition plan. Matty Emmet paced and fueled perfectly at Chattanooga 70.3. All Around Snack Co. eNRG PerformanceeNRG Performance Our News is sponsored by Buddy Insurance. It's big time training and racing season. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Endurance News: Tour De France https://www.letour.fr/en/rankings Withdrawals - Tour de France (letour.fr) What's New in the 303: Former Boulder District Attorney Weighs in on Case of Gwen Inglis death Mike Foote is a former District Attorney for Boulder, a former state legislator and a very avid cyclist. He was instrumental in passing the Vulnerable User legislation in 2019 to give stricter penalties on motorist who injury or kill pedestrians and cyclists. In the wake of the Gwen Inglis killing while she rode her bike and was struck by what is believed to be an impaired driver, Mike walks us through how this case will unfold. Learn more about some of our Olympians with 303! Kyle Coon and Andy Potts "See what is engine is capable of" Hailey Danz Summer Rappaport Taylor Knibb Amy Dixon Coach Ian Obrien Bill & Rich's Excellent [Endurance] Adventure Bill Boulder Peak on Sunday Rich Pikes Peak last Sunday Bermuda next Cousin Andrew Soares Sue Reynolds and Worlds in BDA Video of the Week: Teaser for next week's interview with Kyle Coon Para USAT Athlete Kyle Coon guided for first time by legendary, Olympian Andy Potts Upcoming Interviews Kyle Coon is going to Tokyo with Andy Potts as his guide! Closing: Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
This week we have Bob Seebohar to talk about using testing data to prepare a race pacing and fueling plan. As Bob like's to say "Test. Don't guess." Show Sponsor: VENGA As you know, we're huge fans of Venga CBD. It really helps us recover more quickly from our workouts and have way less soreness, helps with sleep and reduces inflammation. Venga is now offering personalized CBD plans. All you have to do is take a simple quiz to get you started! Answer a few questions and, voila - there's your personalized CBD recommendation! It's all based on YOU - what CBD YOU need right now to meet your goals. It's super easy to go take this quiz on their website. Just go to vengacbd.com/quiz and (you didn't hear it from us but…) there's a freebie in it for you just for taking the quiz. So go - right now - to vengacbd.com/quiz and get started. We trust these guys 100% and they'll make it really easy for you to get started with the RIGHT CBD. Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST). We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). Goal: 5 Mistakes Download We've been using CBD for a long time now and I have to admit - we didn't always know what we were doing with it. It's easy to get confused when you don't know when, how much, or even why to take it. It wasn't until we found Venga CBD that it all really started to click. Venga CBD makes really powerful CBD, and they know that if you're using it wrong, you're just not going to get the full benefit. And that kind of defeats the purpose. Fortunately, they have this really cool free download that walks you through the mistakes athletes make when they start using CBD. Guys, after reading this, it all started to make sense and it became clear we needed to make a few adjustments in order to get the full benefit of their products. If you're currently using CBD, or are just curious about it, I highly recommend you grab this free download. It costs nothing and it is super useful. Simply go to VengaCBD.com/5mistakes - that's the number 5, mistakes, no spaces, and request your free download. In Today's Show Feature interview - Bob Seebohar Endurance News - Le Tour, The Olympics What New in the 303 - Video of the Week - Interview Sponsor: UCAN Team UCAN Olympians - Meet the Athletes Going for Gold Katy Zaferes - Triathlon Michael Andrew - Swimming Kelsey Wong - Swimming Maggie Steffens - Water Polo Katie Lou Samuelson - Basketball Stefanie Dolson - 303 Basketball Olympian Michael Andrew on Nutrition for Swimming Michael Andrew is an athletic phenom, famous for breaking the most National Age Group Records in USA Swimming history (100+). He's the youngest swimmer ever to turn pro, doing so at the age of 14, and recently tied Michael Phelps as the second fastest 100M USA swimmer of all time. Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel serious athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance. Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co, Interview with Bob Seebohar Bob Seebohar is the author of a number of books including Nutrition Periodization for Endurance Athletes and Metabolic Efficiency Training. He's been a guest a couple of times on the show. Play #49 NOV 27 - Author, Bob Seebohar on the 2nd edition of Metabolic Efficiency Training Play #160 JAN 13 - Bob Seebohar's advice for re-establishing good nutrition after the holidays. Bob helped me with a metabolic improvement back in 2018 doing a 7-week experiment. We did a pretest, changed my diet to be more metabolically efficient, and retested with remarkable results. Most recently I referred an athlete I coach to Bob for testing to dial the athlete's race-pacing and race-nutrition plan. Matty Emmet paced and fueled perfectly at Chattanooga 70.3. All Around Snack Co. eNRG PerformanceeNRG Performance Our News is sponsored by Buddy Insurance. It's big time training and racing season. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Endurance News: Tour De France https://www.letour.fr/en/rankings Withdrawals - Tour de France (letour.fr) What's New in the 303: Former Boulder District Attorney Weighs in on Case of Gwen Inglis death Mike Foote is a former District Attorney for Boulder, a former state legislator and a very avid cyclist. He was instrumental in passing the Vulnerable User legislation in 2019 to give stricter penalties on motorist who injury or kill pedestrians and cyclists. In the wake of the Gwen Inglis killing while she rode her bike and was struck by what is believed to be an impaired driver, Mike walks us through how this case will unfold. Learn more about some of our Olympians with 303! Kyle Coon and Andy Potts "See what is engine is capable of" Hailey Danz Summer Rappaport Taylor Knibb Amy Dixon Coach Ian Obrien Bill & Rich's Excellent [Endurance] Adventure Bill Boulder Peak on Sunday Rich Pikes Peak last Sunday Bermuda next Cousin Andrew Soares Sue Reynolds and Worlds in BDA Video of the Week: Teaser for next week's interview with Kyle Coon Para USAT Athlete Kyle Coon guided for first time by legendary, Olympian Andy Potts Upcoming Interviews Kyle Coon is going to Tokyo with Andy Potts as his guide! Closing: Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
Erin Sparrold is a Sports Nutritionist working in the Lehigh Valley of Pennsylvania. She is a member of The American Dietetics Association and has her degree in Nutrition Science from the University of Arizona. She holds a sports specific nutrition certification in Metabolic Efficiency Training and has been mentored by Olympic team dietitians to improve her skills in meeting the needs of high performance athletes. Erin has been helping people live healthier lives for over 20 years. Her focus is on sports nutrition, health and wellness, and weight loss. . During this episode, we discuss Erin's career, fueling and nutrition tips for endurance athletes, Camp Runabout, and our outdoor adventures and goals. . For more information on Camp Runabout (www.camprunabout.com), discount INF101 Here is the link for a 10% discount on UCAN . Connect with Erin IG @erinsparrold FB Erin Sparrold Performance Nutrition Other episode referenced: Episode 20: Interview with Dr. Megan Cannon- Sport Nutritionist . "We're feeling bogged down with everything we've been through, so the more we can be a person that lightens someone's load, I think the world needs a little more of that pushed out there" . Please subscribe and rate on your preferred listening platform! . Supported by Anchor --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Leadman*, ultrarunner, sports dietitian and former olympic athlete coach, Bob Seebohar says that we should, "eat to train, not train to eat". Our fueling is as important in our training as aerobic and anaerobic training. Bob even wrote the book on it, Metabolic Efficiency Training, Teaching the Body to Burn More Fat He discusses the simple methodology he prescribes to athletes to help them improve their nutrition and fuel burning with periodization and the simple "hand method" of fueling. Bob owns and runs eNRGPerformance in Colorado, but consults virtually around the world. Check out these links: - BirotaFoods.com - AllAroundSnackCo.com *Completing all six Leadville endurance events in 7 weeks
Bob Seebohar is former Director of Sports Nutrition for the University of Florida, and Sport Dietitian for the US Olympic Committee. He traveled to the 2008 Olympic Games as a Sport Dietitian for the US Olympic Team and the personal Sport Dietitian/Exercise Physiologist for the Olympic Triathlon Team. Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a Registered Dietitian, Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist, and a High Performance Endurance Coach. Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training™ in the early 2000's, and has worked with 15 different Olympians including Meb Keflezighi, and dozens of other professional athletes. He's currently the owner of ENRG performance. enrgperformance.comFollow Bob on Twitter and Instagram @bobseeboharFollow the podcast on Instagram @marathonpodcast and Twitter @marathonrunpod
Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a Sport Dietitian for the US Olympic Committee. Bob travelled to the 2008 Summer Olympic Games as a Sport Dietitian for the US Olympic Team and the personal Sport Dietitian/Exercise Physiologist for the Olympic Triathlon Team.Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a Registered Dietitian, Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist, and a USA Triathlon Level III Elite Coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training™ in the early 2000’s.
Bob is a Board Certified Specialist in Sports Dietetics, a former Director of Sports Nutrition for the University of Florida and served as a Sport Dietitian for the US Olympic Committee. He has worked with top athletes with the likes of Hunter Kemper, Tim O’Donnell, Leanda Cave, Andy Potts, Ben Kanute and Meb Keflezighi. Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a Registered Dietitian, Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist, and a USA Triathlon Level III Elite Coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training™ in the early 2000’s.
HVMN Podcast: Evidence-based Nutrition, Fitness, & Biohacking
The concept of physical periodization - the intentional cycling of a training pattern - is well understood and practiced by top athletes. What about applying periodization to nutrition? This has been explored less, yet the health and performance benefits of accelerating metabolic adaptation through cycles of diet are promising. Bob Seebohar, who served as a dietician for the US Olympic committee and holds a number of degrees relating to sports science, joins the podcast to dive into a term he coined: “Metabolic Efficiency Training”. In this episode, you'll discover: Applying intermittent fasting in training and what considerations there may be The crossover point between anaerobic and aerobic exercise (i.e. crossover concept) Timing macronutrients for maximum performance --------------------------------------------------------- Our listeners are eligible for an exclusive HVMN website discount, updated monthly: www.hvmn.com/pod Take a short survey that will help us improve the podcast and be entered in a HVMN Ketone giveaway: https://go.hvmn.com/podcastsurvey We also want to hear from our listeners/viewers! Contact podcast@hvmn.com with any feedback, questions, and guest suggestions! Write a review for us on iTunes, let us know via email, and we'll send you $15 worth of HVMN Store Credit.
Metabolic Efficiency Training Vegan Edition with Heidi Strickler 3 Podcast Links Heidi Strickler Registered Dietitian/Nutritionist Heidi graduated with a triple degree in Dietetics, Nutrition in Sports & Exercise, and Exercise Science, from Seattle Pacific University in Seattle, Washington. She completed her Dietetic Internship in Illinois, and moved back to Seattle in early 2014 to begin her career as a Registered Dietitian. Heidi has spent most of her professional career at Experience Momentum, a functional wellness clinic in Lynnwood, Washington, where she worked with clients in both nutrition and fitness coaching. Heidi specializes in sports and performance nutrition, oncology nutrition, sustainability, and plant-based eating. She works with high school, collegiate, and adult team sports, CrossFit athletes, and endurance athletes, including runners, triathletes, cyclists, swimmers, and obstacle course racers. As an endurance athlete herself, Heidi’s primary focus is with endurance athletes. Reach Heidi on eNRG Website Facebook Show Notes As we spoke in the previous episode - Metabolic efficiency training and nutrition periodization with Bob Seebohar, metabolic efficiency training is from a large part about controlling your blood sugar response and training your body to be better at utilizing fat for fuel and how we can teach it to do that by manipulating our nutrition. Specifically by reducing carbohydrate availability. Plant-based and vegan food tend to be higher in carbohydrates. Even plant based sources of protein come with a carbohydrate load, while animal sources of protein usually come with fat or in better case, lean protein. Therefore it might be challenging for a plant based athlete to reduce their carbohydrate intake, unless he or she pays attention to their nutrition. This is just one of the topics that we address in the latest podcast episode with Heidi Strickler, who specializes in metabolic efficiency training and works with endurance, OCR, plant-based athletes. 00:08:00 Heidi's on her transition to plant-based diet 00:13:00 Heidi in the recipes you can find in her new book 00:15:31 Fat adaptation definition 00:16:20 Foods for metabolic efficiency specific to plant-based athletes 00:22:51 Can a vegan get the benefits of metabolic efficiency at a higher carbohydrate diet when you still control your insulin response by consuming smart carbohydrates? 00:30:19 Heidi's experience with metabolic efficiency training 00:33:00 How is it possible to burn more fat at a higher heart rate and effort? 00:39:45 Does adaptation to burning more fat hinder your top performance? 00:45:09 Who will benefit from metabolic efficiency training? 00:47:11 Heidi's metabolic test results before and after 00:49:19 OCR specific advice 00:56:01 How to connect with Heidi Question: What is your take on Omega 3 to Omega 6 ratio in a diet? Answer: Yes, considering your n6:n3 ratio is important. Some may argue more important than just knowing your n3 value alone. Ideal value is 3:1-5:1. Many Americans are nearly 20:1. There is an overabundance of n6 in the Western diet, due their prevalence in processed foods (soybean, sunflower, safflower oils). Plant based individuals (esp vegans) really struggle to get adequate n3, particularly EPA and DHA, as they come only from fatty seafood and sea veg. I always recommend n3 supplements, but which one and how much I recommend is very dependent on the individual. We offer n3 testing. I provide personalized recommendations after the results come in. I personally think it is one of the most useful tests we offer, and because it is mail-in, they can be anywhere in the world.
Bob Seebohar on Metabolic Efficiency Training & Nutrition Periodization 3 Listen on: Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach and a USA Triathlon Youth/Junior coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training™ . As a nutrition coach, Bob specializes in enhancing health and improving performance by improving metabolic efficiency and using nutrition periodization, which provides varying nutrition recommendations to each specific athlete based on training cycle changes and body composition, weight, and specific health goals. As an endurance coach, exercise physiologist and strength and conditioning specialist, Bob specializes in leading athletes to optimal performance through the use of science and real-life training applications that balance life, work and family. To connect with Bob, you can reach him via: WebsiteFacebook Below, you can find the topics and questions we discussed with time-stamps. 00:09:00 Nutrition periodization 00:17:00 Higher carbohydrate diets 00:20:00 Fat Adaptation 00:25:00 Testing your metabolic efficiency on your own or in a lab 00:34:30 Intuitive eating 00:40:15 Q&A: Racing weight vs. normal weight. Sacrifices that come with racing weight 00:47:00 Off-season training example and how to train in the off-season Bob proposes strategic use of carbohydrates in order to control your blood sugar levels throughout the day. In that way, you become a better fat burner. It is not keto diet, it is not a high-fat diet. It is not a diet at all. It is a nutritional strategy that will help you improve your time. Categories eventy Mindsets Nutrition OCR Off-topic Podcast Podcast SK Recipes sk Training Uncategorised Tagsaddiction (4) athlete (11) carbohydrates (6) coach (7) coaching (7) dating (4) diet (6) fat (5) fitness (8) health (14) healthy eating (4) inspiration (5) intermittent fasting (4) interview (14) life balance (4) lifestyle (6) mind (8) mindset (25) motivation (4) nitric oxide (3) nutrition (41) nutrition advice (3) oatmeal (4) OCR (13) performance (15) personal development (5) plant-based (6) podcast (24) productivity (6) recipe (4) recovery (5) relationships (5) run (4) running (7) spartan race (7) sports nutrition (16) sports performance (4) training (10) ultra (4) vegan (20) vegetarian (9) výživa (11) weight loss (7) weight management (3) wfpb (4) Get the edge with performance nutrition Lose fat, build muscle, feel energetic and healthy with actionable information you can apply today! .et_bloom .et_bloom_optin_16 .et_bloom_form_container .et_bloom_form_header { background-color: #c49d68 !important; } .et_bloom .et_bloom_optin_16 .et_bloom_form_content button { background-color: #c49d68 !important; } .et_bloom .et_bloom_optin_16 .et_bloom_form_content .et_bloom_fields i { color: #c49d68 !important; } .et_bloom .et_bloom_optin_16 .et_bloom_form_content .et_bloom_custom_field_radio i:before { background: #c49d68 !important; } .et_bloom .et_bloom_optin_16 .et_bloom_form_content button { background-color: #c49d68 !important; } .et_bloom .et_bloom_optin_16 .et_bloom_form_container h2, .et_bloom .
Helping You Understand Why To Create Healthy Food Islands: Food Islands? Healthy or not so healthy, today we dig into ways for you to improve your healthy eating throughout the day. It doesn't need to be a four course, gourmet meal to FUEL yourself. Erin Sparrold, CN METS I, is a Sports Nutritionist with a passion for improving the nutritional health and performance of athletes. Erin’s focus lies in supporting her clients’ nutritional needs and their use of foods to help them build health while enhancing performance. She has over 20 years of nutrition coaching experience. Erin holds a degree in Nutrition Science from the University of Arizona and a sports specific certification in Metabolic Efficiency Training™. Erin is actively involved with her alma mater’s continuing education professional development classes through its renowned Center for Integrative Medicine. A major focus of her studies is on nutritional interventions for the treatment of anxiety and depression, as well as using nutrition to help prevent heart disease and cancer. Additionally, she participates in a sports nutrition mentorship program with Bob Seebohar, a 2008 Olympic Team Dietician. Erin works with a variety of high school and collegiate athletic teams, including Lehigh University Wrestling, Lafayette men’s soccer and women’s basketball, along with IronMan triathletes and other individual athletes at varying levels in their career. Her passion for helping people live healthier lives and compete at their best is evident through the time she spends with each of her clients and customizing their nutritional plans. Erin’s curiosity into the science of nutrition began when she was a student-athlete. While competing as one of the top swimmers in her league, she credits her success to following her coaches’ recommendations for different nutritional strategies for training and competition cycles. Her success in swimming continued into master’s swim competitions and now into Ragnar Relay Races, Spartan Races, and Tough Mudders. Erin is currently training for her first triathlon. When it comes to testing out her sports nutrition wisdom, Erin literally puts into practice what she preaches to the athletes she serves today. On This Episode You Will Hear:[spp-timestamp time="00:30"] Introduction [spp-timestamp time="09:10"] Red Wine. [spp-timestamp time="20:25"] Going to the butcher for fresh meat, slab bacon, plus other Healthy Food Islands. [spp-timestamp time="35:00"] Over-vilified dairy and other healthy fats. Lactose intolerance vs dairy allergies. [spp-timestamp time="42:00"] Final Words [spp-tweet tweet="Create Your Own Healthy Food Islands. You Too Can LIVETHEFUEL! @erinsparrold @livethefuel "] Watch On YouTube:[youtube https://www.youtube.com/watch?v=dLjHd0IZ4Y4] Co-Host Links and Resources: Erin Sparrold on LinkedIn (https://www.linkedin.com/in/erinsparrold/) Erin Sparrold on Twitter (https://twitter.com/ErinSparrold) Erin Sparrold on Instagram (https://www.instagram.com/erinsparrold/) Erin Sparrold on Facebook (https://www.facebook.com/ErinSmithSparrold/) Mentioned Influencers:Pending Past Appearances of Erin: 215: Erin Sparrold Part 1 – Daily vs Sports Periodized Nutrition (https://livethefuel.com/215-erin-sparrold-daily-vs-sports-periodized-nutrition/) 159: Food Anxiety, Lists, and Life Balance with Single Mom Erin Sparrold (https://livethefuel.com/159-food-anxiety-lists-life-balance-single-mom-erin-sparrold/) 086: AHA, Coconut Oil, & Fat with Erin Sparrold, CN, MET (https://livethefuel.com/086-aha-coconut-oil-fat-erin-sparrold/) 065: Our False Healthy Halo with Erin Sparrold (https://livethefuel.com/065-false-healthy-halo-erin-sparrold/) 038: 2017 Nutrition Balance with Erin Sparrold...
Sports Periodized Nutrition vs Daily Nutrition: Erin Sparrold, CN METS I, is a sports nutritionist with a passion for improving the nutritional health and performance of athletes. Erin’s focus lies in supporting her clients’ nutritional needs and their use of foods to help them build health while enhancing performance. She has over 20 years of nutrition coaching experience. Erin holds a degree in Nutrition Science from the University of Arizona and a sports specific certification in Metabolic Efficiency Training™. Erin is actively involved with her alma mater’s continuing education professional development classes through its renowned Center for Integrative Medicine. A major focus of her studies is on nutritional interventions for treatment of anxiety and depression, as well as using nutrition to help prevent heart disease and cancer. Additionally, she participates in a sports nutrition mentorship program with Bob Seebohar, a 2008 Olympic Team Dietician. Erin works with a variety of high school and collegiate athletic teams, including Lehigh University Wrestling , Lafayette men’s soccer and women’s basketball, along with IronMan triathletes and other individual athletes at varying levels in their career. Her passion for helping people live healthier lives and compete at their best is evident through the time she spends with each of her clients and customizing their nutritional plans. Erin’s curiosity into the science of nutrition began when she was a student athlete. While competing as one of the top swimmers in her league, she credits her success to following her coaches’ recommendations for different nutritional strategies for training and competition cycles. Her success in swimming continued into master’s swim competitions and now into Ragnar Relay Races, Spartan Races, and Tough Mudders. Erin is currently training for her first triathlon. When it comes to testing out her sports nutrition wisdom, Erin literally puts into practice what she preaches to the athletes she serves today. On This Episode You Will Hear:[spp-timestamp time="00:30"] Introduction [spp-timestamp time="17:38"] Erin is not anti-banana but she's not like eat all of the bananas. [spp-timestamp time="30:25"] Final Words Hot Topics: Simplicity Theme Set Up Safety Nets Sunday Meal Prep Egg Bake Salad Yogurts Nuts/Seeds Meats/Cheese Superman Rolls Cottage Cheese "Learn to love the foods that love you back" - Erin Sparrold [spp-tweet tweet="Learn to Love Your Food with @erinsparrold You Too Can LIVETHEFUEL! @livethefuel "] Watch On YouTube:[youtube https://www.youtube.com/watch?v=qQTriJlxyyw] Links and Resources: Erin Sparrold on LinkedIn (https://www.linkedin.com/in/erinsparrold/) Erin Sparrold on Twitter (https://twitter.com/ErinSparrold) Erin Sparrold on Instagram (https://www.instagram.com/erinsparrold/) Erin Sparrold on Facebook (https://www.facebook.com/ErinSmithSparrold/) People Mentioned: Dr. Megan Cannon Ph.D. (https://www.healthgrades.com/providers/megan-cannon-9xkcz) Past Appearances of Erin: 159: Food Anxiety, Lists, and Life Balance with Single Mom Erin Sparrold (https://livethefuel.com/159-food-anxiety-lists-life-balance-single-mom-erin-sparrold/) 086: AHA, Coconut Oil, & Fat with Erin Sparrold, CN, MET (https://livethefuel.com/086-aha-coconut-oil-fat-erin-sparrold/) 065: Our False Healthy Halo with Erin Sparrold (https://livethefuel.com/065-false-healthy-halo-erin-sparrold/) 038: 2017 Nutrition Balance with Erin Sparrold (https://livethefuel.com/nutrition-balance-erin-sparrold/) Final Words:Set up Healthy Islands throughout your life at work, home, the gym, etc. Your Action Steps: (https://itunes.apple.com/us/podcast/livethefuel/id1150969758?mt=2) . More 5...
Our interview this week is with coach and nutrition expert Bob Seebohar. As you'll hear in the interview, we are going to explore trying to get more efficient with our fueling through periodized nutrition. Our guest Bob Seebohar is the author of Metabolic Efficiency Training and the Metabolic Efficiency Recipe book. We are building on our knowledge from the CU Sports Medicine work we did a few weeks ago. To be clear, this is not a "pivot" but a "build" on knowledge, adding layers of information to help you fuel yourself for success. Thanks to last week's guests, coach Matt Bottrill. Matt is the cycling coach for professional triathletes Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don. Matt shared his experience of frequenting the podium at the British Nation Time Trial Championship podium from years 2004-2013 where he was mixing it up regularly with Chris Froome and Bradley Wiggins. If you go to the website you will see his killer aero form. Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a sport dietitian for the US Olympic Committee. Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach and a USA Triathlon Youth/Junior coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training. Bob has worked with a variety of athletes from sports including triathlon, duathlon, ultra-running/cycling, track and field, marathon, mountain biking, road and track cycling, cross country, swimming, and more. Olympians Susan Williams (triathlon, bronze medalist, 2004) Sarah Haskins (triathlon) Hunter Kemper (triathlon) Joanna Zeiger (triathlon) Andy Potts (triathlon) Ben Kanute (triathlon) Meb Keflezighi (marathon) Professional Athletes Tim O'Donnell (triathlon) Leanda Cave (triathlon) Joe Umpenhour (triathlon) Brian Fleischmann (triathlon) Matt Chrabot (triathlon) Amanda Stevens (triathlon) Kevin Collington (triathlon) Amanda Lovato (triathlon) Michael Lovato (triathlon) Manny Huerta (triathlon) Sara McLarty (triathlon) Bob Seebohar debrief: We stayed out of the Ketogenic diet lane and out of the All Carb lane; Bob's emphasis on the easy 50/50 plate was great and it does work out. Metabolic Project Tracking nutrition with My Fitness Pal No changes to current diet Made some changes after CU My Fitness Pal feedback (2200-2400 calories of carbohydrate) Nutrition Periodization - 2400-3000 calories of carbohydrate (roughly 600-800 grams (8-10/kg)) Fasted Metabolic Pre-test on June 5th Ironhorse with Khem Tim Don Movie - https://www.youtube.com/watch?v=UhjIchwAkAU Sansego Clinic in Boulder June 15-17 with 3 x 70.3 champion Matt Smith and Craig Alexander Details https://uk185.infusionsoft.com/app/orderForms/Sansego-Experience-Boulder-2018 IM Boulder Yokohama coverage and pro interviews Roger raced at Yokohama on May 12th Pics and interviews with Mami Tani of Japan (winner of the para triathlon competition) Pics and interviews with Non Stanford of GB (female pro 3rd) and Ashley Gentle of Australia (4th place) Women's highlights - https://www.youtube.com/watch?v=FGaLkYmIQUQ Men's highlights - https://www.youtube.com/watch?v=3JFeZT6wass Upcoming interviews: Michael Horvath on the Strava story (303 and MHE) Dina Griffin "The Nutrition Mechanic" Clients in clude ultra runners, triathletes, marathoners, adventure racers, and cyclists. Mike Reilly on (303 and MHE) Craig Alexander (303 and MHE) Heidi Stridkler on plant based nutrition Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling. Be sure to subscribe to the 303Radio podcast for great interviews. If you are racing or spectating IM Boulder, be sure to check out the interview on 303 Radio with Tim Brosious, Race Directory of IM Boulder. STRAVA CEO Michael Horvath sat down with Bill and I this week and talks about the genesis of the idea for STRAVA, how the company has matured, stuck to its vision and more. Mike Reilly on (303 and MHE) Craig Alexander (303 and MHE) Kyle Coon. Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities. Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. You wear the Halo Headset for 20 minutes and use the paired app on your phone to do what they call "neural priming". The headset looks like Beats headphones, the top band has plates that you moisten. When you start the "neural priming" from the app, the plates conduct electrical wave stimulation of the motor cortex part of the brain which puts it into a state of hyper plasticity, which simply means that the brain can make neural connections faster and help you learn quicker. Motor skills rely on the brain to send signals to the correct muscles and parts of muscles in the right order. Through plasticity, your brain is able to ensure that your neurons are working together for a precise result Endurance relies on the motor cortex to repeat an action for an extended period of time. Each time you take a step, swim a stroke, or pedal a bike, your brain and your muscles consume energy. Via plasticity, your training leads to more efficient movements, reducing the energy cost of each action and allowing you to endure for a longer period of time. Strength relies on the motor cortex to ensure that your muscle fibers are contracting together and not competing with each other. Powerful output requires the coordination of the many thousands of neurons that activate a group of primary and synergist muscles. With plasticity, the brain learns to contract more useful muscle fibers and relax opposing fibers, allowing you to lift more. We've had the honor of having CEO and Founder Dr. Chao on the show to help us understand the science. Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great. Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app. Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page. If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review. Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend. Thanks again for listening to MHE. Train well this week. Stay tuned, stay informed, and enjoy the endurance journey!
He’s back! World renowned dietitian and exercise physiologist Bob Seebohar joins us again to delve deeper into the growing research surrounding his two concepts of metabolic efficiency training (MET) and nutrition periodization. If you listened to Bob’s last interview with us, you know that together these concepts increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance - a hard balance to strike for most distance runners. If you missed that episode and like what you hear today, be sure to go back and give it a listen here for some better context. Bob is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach. He also traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team. This time Bob’s back to answer YOUR questions and, in so doing, discuss everything from MET’s relationship with paleo and plant-based diets all the way to how you can go about determining your own metabolic efficiency. Questions Bob is asked: 4:08 What do you do? 6:10 Can you remind us again about your concepts of Nutrition Periodization and Metabolic Efficiency Training? 10:21 Can you describe intuitive eating and how you help athletes attain that in combination with Metabolic Efficiency Training? 14:00 Can you describe what the Crossover Concept is? 23:41 How does the Metabolic Efficiency Test work? 28:20 Listener question from Yusef: Will I keep burning 60% fat at HR 150 bpm, at hour 28 of a 100miler? 39:55 Listener question from Diana: As someone who eats a ton of almond and peanut butter. Is this a carb, a fat or a protein? 48:14 Listener question from Chelsea: How does being vegan affect my metabolic efficiency and are there any tips for how can I improve this without giving up my lifestyle? 54:04 How do the Paleo Diet and High Fat / Low Carb diets fit in with Metabolic Efficiency Training? 57:13 Is it correct to assume you should increase carbs when in the thick of marathon training? 58:45 Listener question from Darlene: Is the Metabolic Efficiency lifestyle suitable for people with type 1 diabetes who use insulin pumps? 1:02:05 You offer personal consultations - what all do these entail and how can people work with you? 1:04:45 Where can listeners get a Metabolic Efficiency Test done? Quotes by Bob: “Nutrition periodization is basically aligning your daily nutrition to support your physical training needs.” “Metabolic efficiency is basically how efficient your body is at using its stores of carbohydrate and fat. Those are the two main stores of energy we have in our body, and you can actually train that.” “The point where the body crosses from higher to lower fat burning and lower to higher carbohydrate burning - where those two macronutrients cross - is the ‘crossover point’, and in research, they found that to be between 63-65% of max intensity.” “Metabolic efficiency is a great lifestyle nutrition program no matter what distance you’re training for.” “It will be more difficult - not impossible, certainly - but it will be more difficult to balance blood sugar following a pure vegan diet than it will when you enter animal proteins, and it’s just because you’re having more carbohydrate than protein.” Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Book: Nutrition Periodization for Athletes: Taking Traditional Sports Nutrition to the Next Level Bob's Author page on Amazon.com BobSeebohar.com eNRG performance homepage Bob's eNRG performance Coaching Page Email Sinead
Contrary to popular belief, losing or even maintaining weight while training for a marathon can be incredibly difficult. Many marathoners either find they can’t quite achieve the weight loss they want, or, on the flipside, they’re able to lose weight, but at the cost of performance. It’s a hard balance to strike, but with the latest research it’s becoming much easier. The research in question revolves around the two concepts of Nutrition Periodization and Metabolic Efficiency Training. Together they increase the body's ability to use fat as fuel during exercise and thus optimize both body composition and performance. Joining us in this episode is Bob Seebohar, the creator of these two concepts. Bob is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach. He also traveled to the 2008 Summer Olympic Games as a sport dietitian for the US Olympic Team and the personal sport dietitian/exercise physiologist for the Olympic Triathlon Team. In this episode, Bob walks us through his findings on dietary efficiency and sheds some light on how best to achieve both the body composition and race day results you’re after. Oh and for those wondering, here’s a breakdown of the “alphabet soup” behind Bob’s name: M.S. - Bob has three college degrees. His undergraduate is in Exercise and Sport Science. His two graduate/Master's degrees are in Health and Exercise Science, and Food Science and Human Nutrition. He successfully defended two theses during his graduate studies and knows his way around interpreting research and aligning it with real-life applications. R.D. - Registered Dietitian. A college degree studying food science and human nutrition is required to be able to sit for this national examination. Of course, this is after successfully completing a 9 - 12-month nutrition internship after graduation. C.S.S.D. - Board Certified Specialist in Sports Dietetics. A certification only given to Registered Dietitians who have years of experience working with athletes. A rigorous national examination must be passed and frequent continuing education credits upheld to acquire and maintain this certification. C.S.C.S. - Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Bob has worked as a trainer/strength coach since the mid 1990's and specializes in creating strength programs for endurance athletes. M.E.T.S - Metabolic Efficiency Training Specialist. Bob explains this in his interview. :) Questions Bob is asked: 5:06 Can you tell us about who you are and what you do? 7:45 What is Metabolic Efficiency Training and how does it relate to your concept of Nutrition Periodization? 11:50 How does Nutrition Periodization come into play with all the training variability runners experience? 14:34 How does Metabolic Efficiency Training work with runners who are trying to lose weight while increasing performance? 21:43 Why does eating become less intuitive to us over time? 24:40 How difficult is it for your athletes to change their nutrition philosophy? 27:45 How can runners adjust their macronutrient intake ratios to use fat as fuel more efficiently? 32:40 What is your opinion of Low-Fat, High-Carb and other ‘extreme’ diets? 39:01 Have you been able to get significant research yet into the role genetics plays with this? 40:39 Is the long-term goal to see where trends are and individualize athletes’ diets based on gender, genetics, etc.? 45:14 Has there been any research on Nutrition Periodization and how it relates to menstrual cycles and menopause? 47:06 What do you mean by the ‘Metabolic Efficiency Point’? 53:28 How would someone go about manipulating this efficiency point via nutrition? 56:54 Is it hard to do Metabolic Efficiency Training with Vegan, Vegetarian and Paleo diets? 1:00:50 Do you offer personal consultations? Quotes by Bob: “Even for the leanest of the lean marathon runner, these elites that are almost breaking the 2-hour barrier, they still have about 30,000 calories of fat in their body but we’re very limited in our carbohydrate stores.” “Metabolic Efficiency Training is really looking at the opportunity to use the fat that we have stored already, preserve our very limited carbohydrate stores and do that by altering the daily nutrition plan.” “Nutrition Periodization is simply combining the right type and amount of nutrition to support physical training. So when you’re going through the ebbs and flows of physical training (running), you go through ebbs and flows of nutritional support.” “The best thing about Metabolic Efficiency Training is that it’s not a diet. The worst thing about it is that it’s not a diet.” “When we’re young kids, we have this intuitive eating; we eat when we’re hungry, we stop when we’re not hungry. …The environment shapes us… into becoming less intuitive eaters and more either habitual eaters… or (more) emotional eaters.” Take a Listen on Your Next Run Want more awesome interviews and advice? Subscribe to our iTunes channel Mentioned in this podcast: Book: Nutrition Periodization for Athletes: Taking Traditional Sports Nutrition to the Next Level Bob's Author page on Amazon.com eNRG performance homepage Bob's eNRG performance Coaching Page Email Sinead
Dina Griffin, MS, RDN, CSSD, METS II is a Registered Dietitian, Board Certified Sport Dietitian, and Certified Level II Metabolic Efficiency Training Specialist with eNRG Performance. She’s an incredible athlete and has completed numerous marathons (including Boston and NYC), ultra-running races including Leadville 100 Trail Run and Comrades road Ultra-Marathon in South Africa, short and long course triathlons (including IRONMAN Coeur d’Alene) and cycling. Meredith and Dina collaborate on OPTIMAL THRIVE, a program bringing Metabolic Efficiency Training to all athletes of every level and non-athletes alike. Dina’s specialty areas include: Management and treatment of metabolic and hormonal conditions such as PCOS, diabetes and pre-diabetes, metabolic syndrome Weight loss Supporting the nutritional health and physiology of the female athlete Devising fueling and hydration strategies for active and athletic individuals (endurance focused) Event and race day fueling/hydration planning Physiological testing services including metabolic efficiency testing and sweat sodium concentration testing Metabolic Efficiency Training ™ for eight years Dina’s clientele includes adults of all ages and activity levels, from “off the couch” athletes to recreational and elite/professional endurance athletes including fitness enthusiasts, runners, ultra runners, road and off-road cyclists, triathletes, and adventure racers. Based out of Boulder, Colorado, she provides nutrition coaching for clients and athletes nationwide and internationally through her services at Nutrition Mechanic. As a result of her own personal athletic accomplishments, Dina not only is trained in, but personally understands the wide array of nutrition challenges (and successes!) in athletes. Learn More about Dina Griffin Website & Learn More: www.nutritionmechanic.com ====================== Request to Join the FREE Meredith Atwood Community & Coaching https://meredith-atwood-coaching.mn.co/ ====================== Buy Meredith’s Books: The Year of No Nonsense https://amzn.to/3su5qWp Triathlon for the Every Woman: https://amzn.to/3nOkjiH ======================= Follow Meredith Atwood & The Podcast on Social: Web: http://www.swimbikemom.com Instagram: http://instagram.com/swimbikemom ======================= Want to Connect? Email: same24hourspodcast@gmail.com ======================= Credits: Host & Production: Meredith Atwood Intro: Carl Stover Music Copyright 2017-2020, 2021 All Rights Reserved, Meredith Atwood, LLC
Nutrition Powered Co-Host for 2017:Over the years we have been bombarded with fear-based messaging around nutrition and misinformation about body image. It's around this time of year people decide to make fitness goals but begin on a foundation of this wrong information. Leading to poor results coupled with failed goals. Starting with your nutrition will help give your body the balance it needs to begin building your health and wellness. Helping us understand nutrition in 2017 is today's Co-Host Erin Sparrold. Erin has over 20 years experience in the nutrition field, and is the Nutrition guru at (http://mindoftheathlete.com) . (http://mindoftheathlete.com) On This Episode You Will Hear:[spp-timestamp time="01:28"] Erin originally majored in Political Science because she wanted to go on and work with the Government and become a Legislator. After taking a few courses in Political Science she realized it was not her thing. She felt she wasn't assertive enough to be in the political world. Erin, being an athlete throughout College, always had a fascination with nutrition. [spp-timestamp time="02:34"] Competition changes your nutritional focus from your regular, non-athletic lifestyle nutrition. Erin has been at Mind of the Athlete for two years. [spp-timestamp time="05:49"] The pressures of Body Image. [spp-timestamp time="07:10"] The Secret Life of Fat by Dr. Sylvia Tara PhD and the dietary effects on women. When you have a women that has become too lean, it can have a negative impact on her hormonal cycling and her health. [spp-timestamp time="09:52"] Progesterone is one of the hormones in our bodies that stimulates and regulates various functions. There is so much fear based messaging around nutrition, but people do not understand the power nutrition has to building health and wellness. [spp-timestamp time="11:19"] Get yourself off of the magazine diet. There is so much misinformation in them. [spp-timestamp time="12:49"] Visiting a professional vs getting your information out of a magazine. Trying to sort through the noise. [spp-timestamp time="14:50"] Don't knock it until you try it. Remove what is bad in your diet. Let your body balance and clean up then try to reintroducing it and see how your body reacts. [spp-timestamp time="18:09"] Behavior and food are really intertwined. [spp-timestamp time="21:49"] When you cut excess sugars out of your life, your energy curves start smoothing out. Your body is such a powerful machine, it will communicate with you. [spp-timestamp time="22:35"] Listening to your body. Learning how to nurture and take care of your body. Make the empowered choice to take care of your body. [spp-timestamp time="25:42"] The benefits of consuming healthy fats. [spp-timestamp time="27:39"] The Egg. One of the most perfect foods. [spp-timestamp time="29:08"] Using scales creates a really unhealthy relationship with your body. [spp-timestamp time="29:32"] Intermittent fasting and inflammatory weight. [spp-timestamp time="30:51"] Toxins that surround us and cleansing the right way. [spp-timestamp time="32:54"] Our bodies are really good at detoxifying ourselves. The unfortunate thing is we are exposed to so many more toxins now, our bodies can get overwhelmed. We cannot separate ourselves from our environment. [spp-timestamp time="35:41"] There is no standardized protocol for a cleanse. You do not want to be fully starving your body during a cleanse. [spp-timestamp time="37:05"] Lack of education. Always go for Nutrient density [spp-timestamp time="38:37 "] NSNG and Ketogenic [spp-timestamp time="41:00"] Metabolic Efficiency Training [spp-timestamp time="43:03"] Carbohydrates. Nutrient dense carbohydrates. [spp-timestamp time="44:54"] Nutrient quality. UnDenatured Protein [spp-timestamp time="48:08"] Final Words [spp-tweet tweet="2017 #Nutrition #Balance with @MindOfAthlete
Welcome to episode #49 of the Mile High Endurance Podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. I'm Rich Soares with me ist Khem Suthiwan. [00:00] Intro [13:00] Interview with Bob Seebohar [1:11:06] Sweat Rate [1:22:00] 6 Ways to NYC Marathon [1:25:20] Wrap Up Today's interview is with Bob Seebohar. Bob is Sport Dietitian/Author/Educator. He is the owner of https://www.enrgperformance.com/ and author of Metabolic Efficiency Training (now in its second edition). I've been trying to catch up with Bob and this interview is well worth the wait. In this interview you will hear the many benefits of metabolic efficiency, including reducing the stress on the GI system when training and racing. We cover a lot of ground in this interview and you will definitely come away from this weekend's interview with some insights into how to improve your general health and race performance.
Coach BK and Bob Seehohar, author of the fantastic book, Metabolic Efficiency training chat why it is so important to become more FAT ADAPTED. Part 2 will contain more information on the eating strategies included in the book. CLICK here >>> for a Free Athlete Health Assessment with Coach BK to fill out an online form and chat with her on the phone for 30 about where you are right now as a person and athlete. Health Assessment More information on Metabolic Efficiency here >>> Metabolic Efficiency MORE ABOUT THE ENERGY SYSTEMS OF THE BODY Three different metabolic energy systems power your workouts — and your day. Here’s how each one works, and how to make the most of them all. Your body has several ways of turning the stuff you eat into the stuff you do. All of these metabolic energy systems are switched on during physical activity, but each plays a different role depending on available energy and the specific demands of the task. Each burns a particular type of fuel at a particular rate — thereby affecting fat loss and muscle gain in a particular way. The adenosine triphosphate–creatine phosphate (ATP-CP) system, or phosphagen system, supports very brief, high-intensity activities like a single-effort vertical jump. The glycolytic system provides energy for activities of slightly longer duration and lower intensity like strength training. The oxidative system supports long-duration, lower-intensity activities like walking or distance running. >>> READ MORE
Welcome to Episode #46 of the Mile High Endurance podcast. Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. I'm your host Rich Soares with co-host Khem Suthiwan. Today's episode is really going to be about the NYC Marathon and sharing the experience with you. I am in New York City as we record this and Khem is holding down the fort in Denver. Since our interview with MBE, I've been enjoying my 2 weeks in "taperville" as called it last week. I did my 12 mile run as 5.7 and over distance pace and then the final 6 at my sub threshold pace with Tom Beal (the beer can trophy guy). Sorry for the specificity of the 5.7, but Tom did not want to hear on the podcast that I ran 12 miles when I only ran 11.7. If you listened to the wrap up of last week's show you would have heard the summary of the marathon plan that I wrote and executed. I want to make sure the folks know this was a plan that was unique for me and my goals and capacity to train for this marathon. This plan was designed to take an athlete that has a decade of experience at long distance triathlon, marathon and ultra-marathon experience and transition them from short-course triathlon to marathon distance in less than 3 months. For many athletes that ramp up might not be safe. I would classify the plan I did as intermediate-advanced. I will be making a Blog post with the basic tenets of the training plan and optional novice and intermediate, as well as an advanced plan versions. The basic construct, including the combining of the L-S-D and Tempo runs in the Race Specific Preparation phase. If you want to hear the description of the plan, please go check out the last 10 minutes or so of Episode #45. Also in last week's show I mentioned some of our upcoming guests for "September" (yes, I said "September") but what I intended to say was November. Hopefully you all figured that out. Still ahead in the month of November are interviews with: Dr. Nate Williams Performance Sport Chiropractic Being proactive about strength imbalances and flexibility issues Coach David Warden Of David Warden Coaching and Tri Talk Podcast Using the off-season to focus on technique and form Dr. Bob Seebohar Metabolic Efficiency Training About the book Metabolic Efficiency Training and Testing "Sherpa" John Lecroix Human Potential Endurance HPRS Race Series; growing sport of Ultra Running, and the necessary efforts to preserve the old school roots of the sport's culture Intro: The guest interview on this week's show is a fellow NYC Marathoner, ultra-runner, yogi and good friend Bronwyn Morrissey. Welcome onto the show Bronwyn. Before we get into the discussion why don't you tell the listeners a little about your running background. So Bronwyn and I met in our professional lives. Bronwyn has been a business partner with Pulte Mortgage, and came out to watch and support the inaugural Pule Mortgage MBA Opens Doors 5K Fundraiser in 2014. We got to talking about running and found that we had a similar passion. Ironically 3 years later, both of us are given the opportunity to represent MBA Opens Doors Foundation at the NYC Marathon. We are recording this week's episode from our hotel rooms in Manhattan. The topic today is about the NYC Marathon in particular. It is part "documentary", part "how to guide", and 2 parts "marathon training tips". Before we get into the discussion on the NYC race in particular, why don't we take a minute or two to talk about the MBA Opens Doors Foundation, the work they do and the amount of money that we have helped raise for the Foundation. Official mission from website MBA Opens Doors Foundation covers the cost. Every $1 donated goes to a family. Number of families helped each year Amount of money collected # of athletes running for MBA Opens Doors Discuss the experience of arriving in NYC and attending the Expo About the number of runners and waves - http://www.nytimes.com/interactive/2015/10/30/sports/new-york-marathon-in-six-charts.html Advice or Lessons Learned about navigating the NYC Marathon logistics Top Training Tips - The main focus of today's discussion is for Bronwyn and I to share some of our marathon training tips. I had originally had this ambitions idea of each of us coming up with our Top 10, but realized after preparing the outline that we should probably stick to 2 or 3 each. With that, we'll take turns sharing out training tips or advice for marathon preparation. Bronwyn - training tip #1 - Moderation and 10% progression Rich - training tip #1 Hydration and hydration systems This is such an obvious item that I don't feel I have to explain the basic reasons for hydrating, but I will with you some of the things that I have experienced in my training and some of my suggestions. I am a heavy sweater and have struggled with keeping up my fluid needs in hot races in particular. Start practicing early in your training. For me, on a mild temperature day (say 60 degrees), I would not typically take any fluid for a run less than hour. In hotter conditions, say 75 degrees or hotter I will likely take 6-12 ounces with me. As you begin your marathon plan, you should plan to practice drinking to thirst and to need. A lot of experts recommend drinking to thirst, but I'll tell you my thirst sometimes gets overridden by stomach jostling and/or lack of focus. There are times when I simply did not get thirsty and still ended up dehydrated. There are various protocols you can follow to determine your fluid loss including weighing before/after and noting fluid consumed. Practice taking in 3-4 ounces every 15 minutes or 6-8 every 30 minutes. As your training runs start to approach and exceed 3 hours, heavy sweaters are more likely to notice effects of dehydration which include insert effects of dehydration. Make fluid available and convenient. If you are training with a group like Team in Training, you often will have supported training runs with nutrition and water provided for you at aid stations. If you are not fortunate enough to have a supported training session, you need to bring your fluid with you. I have used a number of different hydration systems including waist belts with bottles (Fuel Belt and Amphipod), handhelds (Amphipod and Nathan), and hydration packs (Nathan). I personally have found useful applications for all 3 types. I personally prefer my hand held for shorter distances and racing on occasion. I use my Nathan pack for anything over 10 miles. My least favorite are the belt and bottle systems. It's too much effort to fill multiple bottle and I have limited success keeping all of my bottles on my waist and end up having to stop and pick up a bottle if and when it is not properly secured in its holder/holster. My Nathan pack can hold 70 ounces of fluid. The pack itself is light weight, breathable mesh, lots of pockets for food, sunscreen and other supplies, including toilet paper and a cell phone depending. Make sure you clean it right away. Nothing will ruin a hydration pack faster than leaving sports drink in your pack and leaving it in a warm garage for a week. Even if you want to get off your feet after a long run, you will want to empty out remaining fluid and wash with warm water and dish soap. Be sure to run the warm soapy water through the tube and mouthpiece. It should drain out with the assistance of gravity if you hold the nozzle below the pack and bladder. Be sure to rinse and drain out thoroughly and enable it to dry well. Be sure when draining, to also open the mouth piece and allow the water to drain out the tube. I then ball up half dozen or so paper towels and insert them into the drained bag so to keep the plastic walls of the bladder from touching and allow airflow in and out of the bladder. I then hang it upside down so it can dry before my next long run. So there you go. Bronwyn - Tip #2 - yoga and rest Rich - Tip #2 Consistency In order to get the most out of your training plan, you really want to be consistent about your training. Keep in mind, the human body is an organism that responds to stimulus of stress and recovery. To adapt, your body will recognize the training patterns and adapt accordingly. If you are on a build phase, your body will recognize the increasing volume, expect and respond. If you don't supply your body with a consistent and progressing load, the body will not respond to training it does not receive. In fact it will regress. Think of a plant that responds well to light, water and plant food. Lets' say you are trying to grow a prize winning corn plant for a contest in the fall. Would you intentionally rob it of light, water or fertilizer for periods of time. Probably not - you'd give it a steady supply of the stimulus it needs to grow. Plan ahead. Make sure your figure out your real life constraints and work with a coach to design a plan around your life so that you don't have competing priorities that rob you of the planned training.
Long run. Speed work. Core. Weights. No beer till after the race. (maybe) You are ready. Race day. Bring it! And then your race is derailed by a stomach gone bad halfway through your adventure. All those hours and miles of training, and the stomach can have the final say. Ugh. And what about the... [Hey EB tribe! Check out the full podcast article, interview, and other goodies by simply clicking on the article title.]
WORKOUT OF THE WEEK: Swimming toys: The use of pull buoys - how much should we be using them and should we kick. The advantages of swim training in a pool wearing your wet suit and what we should be looking for in a wet suit. Paddles and what to be aware of. ONE STEP AHEAD: - Mikki describes some LCHF starter kit ideas for Christmas presents. HOT PROPERTY INTERVIEW - BRITTA MARTIN: Britta is a German born triathlete who now lives in Nelson, NZ. She has had a fantastic 2014 winning 3 iron distance races in Wisconsin, Taiwan and Busselton, WA where she broke the course record with an amazing 8:56:03 - the second time that Britta has won this race. Bevan talks to Britta about her career to date and her plans for the future. THE GEEK OUT: A new study investigating the effects of sodium bicarbonate supplementation on performance during a prolonged 'high intensity cycling to exhaustion effort' in well trained athletes. 5 MINUTE FOCUS: We talk to AJ Johnson, Content Manager and Power Analyst for Training Peaks. Bevan chats to AJ about their recent acquisition of another power training website called 'Best Bike Split'. QUESTIONS & ANSWERS: Our question this week is around LCHF - training low, racing high and dealing with GI problems. LINKS: More about Britta Martin at http://brittamartin.com/ and on Facebook at https://www.facebook.com/BrittaTriathlon Read more about Training Peak’s acquisition of Best Bike Split here http://home.trainingpeaks.com/blog/article/trainingpeaks-acquires-best-bike-split Best Bike Split at https://www.bestbikesplit.com/ Metabolic Efficiency Training by Bob Seebahor: http://www.amazon.com/Metabolic-Efficiency-Training-Teaching-Body/dp/0984275908/ref=asap_B00287PB6Q?ie=UTF8 Beyond Training: Ben Greenfield: http://www.amazon.com/Beyond-Training-Mastering-Endurance-Health/dp/1628600128 The Art and Science of Low Carbohydrate Performance by Stephen Phinney and Jeff Volek at http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 Why We Get Fat by Gary Taubes: http://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=books&ie=UTF8&qid=1418801414&sr=1-1&keywords=why+we+get+fat Real Meal Revolution: Tim Noakes: http://www.kalahari.com/Books/The-Real-Meal- Revolution-Tim-Noakes_p_47824635 Family Food by Pete Evans: https://www.mightyape.co.nz/product/Family-Food-Delicious- Paleo-Recipes-for-Every-Day/22646268 Well Fed by Melissa Jouwellen http://theclothesmakethegirl.com/cookbooks/ Refillable pouches for homemade gels: http://www.amazon.com/humangear-GoToob- Ounce-Travel-Bottle/dp/B001WWWAA8/ref=sr_1_5?s=sporting- goods&ie=UTF8&qid=1418801108&sr=1-5&keywords=gel+flask Make bliss balls without a lot of dried fruit: http://lchfinaustralia.blogspot.co.nz/2013/07/date-free-bliss-balls.html CONTACT US: Go to http://www.fitter.co.nz for show notes and links. Like us on Facebook at https://www.facebook.com/fittercoaching/ for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition
Subscribe via iTunes Bob Seebohar I interview nutrition expert and dietician Bob Seebohar for a wide range of topics. Bob has a wealth of experience working with triathletes, including traveling with and assisting the 2008 US Olympic triathlon team. We discuss hydration, protein intake, sodium intake, sarcopenia, saturated fat, sugar and heart disease, blood sugar, fat burning, ironman nutrition, and more. Ironman Nutrition A segment of the podcast was devoted to Ironman nutrition. Bob thinks a well trained fat burning athlete can eat 100-200 calories/hour on the bike or even less. Bob's caloric recommendations are on the lower end of the spectrum for Ironman fueling recommendations. It works for athletes that are able to burn a lot of fat during the race. Bob’s sodium recommendations during an Ironman: For those with a low sodium diet - 500-800mg of sodium per hour. For those with a higher sodium diet - 800-1200mg of sodium per hour. To correctly determine your intake, look at the total mg of sodium (Na) on the label, not sodium chloride (NaCl). Drink fluids according to thirst. About Bob Website - Fuel4mance.com He is located in Denver and offers nutrition services and performance testing. His books include Nutrition Periodization for Athletes and Metabolic Efficiency Training. Subscribe via iTunes
Is your body a Ferrari or an AMC Pacer? Do you want to teach your body to burn more fat for energy? Sunny Blende and Tim Fleming Endurance Performance Training Centers join us to talk about Metabolic Efficiency Training. Sunny takes the test and tries the Metabolic Efficiency Training program and tells about her remarkable successes.
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