Podcasts about post workout

Today's episode is all about proper nutrition for: Pre and Post Workout to Fuel Your Body & Boost Fat Loss How to do a Caloric Deficit or Increase Properly for Metabolic Adaptation Proper Nutrition to Fuel Strength & Performance Functional Nutrition for Mental Health to Reduce Anxiety, Stress & Get Better Sleep To get personalized nutrition supplements based off your personal functional labs head to https://myprfuel.com 

If you're confused about whether you need special meals before or after a workout to lose weight, you're not alone. In this episode, I'll break it down for you: does nutrition timing really impact weight loss, or is it all hype? P.S - Whenever you are ready, get in touch with us and let us fast-track your progress! Click below! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Enquire about the programme⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

The Nike x Hyperice boots include compression and heat for post-workout recovery, and athletes wore them during the 2024 Olympics.

The Nike x Hyperice boots include compression and heat for post-workout recovery, and athletes wore them during the 2024 Olympics.

Join me in this simple, calming practice, ideal to listen to post-workout or after you've finished your training session. Using the technique of mindfulness, we bring awareness to the breath, and body, with the goal to relax, unwind and be fully present in the moment. This track is paired with soothing music to deepen the experience. I hope you'll enjoy this track as much as I enjoyed creating it.

  In one of my favorite episodes of the year, I share the top 10 Flipping 50 Podcasts for 2024. We had a virtual tie so we kick this off with a tie for the #10th most popular Flipping 50 podcast of 2024. #10 2 Big Obstacles to Gaining Lean Muscle and Fat Loss After 40 [00:04:44] Fat loss after 40 and building lean muscle can feel frustratingly out of reach. In this episode, Debra dives into the two biggest obstacles— anabolic and catabolic hormones—and how they impact your progress. https://www.flippingfifty.com/fat-loss-after-40/ September 27 #10 My Post Menopause Workout Week Experiment | What I'm Doing [00:05:40] Debra shares her personal workout experiment, balancing intensity, recovery, and volume to build lean muscle and maintain strength. Get a behind-the-scenes look at how she integrates total body workouts, split routines, and active recovery to achieve optimal results. https://www.flippingfifty.com/my-post-menopause-workout/November 8 #9 5 Non-Exercise Ways to Boost Fat Burn [00:06:42] Boost fat burn during menopause with five simple strategies. Debra shares tips on hydration, protein, sleep, and smarter movement to enhance metabolism and results—no extra gym time required. https://www.flippingfifty.com/non-exercise-ways-to-boost-fat-burn/ August 30 #8 Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout [00:08:12] Menopause challenges muscle maintenance, but understanding muscle protein synthesis transforms results. Debra explains hormonal impacts, the role of protein, and meal timing for fat loss, strength, and optimal muscle tone. https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/March 22 #7 Lean Muscle in Menopause: 7 Supplements I Use [00:09:41] Building lean muscle in menopause takes more than exercise. Debra shares seven daily supplements that boost muscle strength, recovery, and vitality, offering targeted strategies for better health and results. https://www.flippingfifty.com/lean-muscle-in-menopause/April 12 #6 20 Menopause Fitness Changes You'll Be Glad You Made [00:11:36] Discover 20 fitness changes that support your body through menopause and beyond. Debra outlines practical, science-backed strategies to optimize strength, energy, and resilience. https://www.flippingfifty.com/menopause-fitness-changes/May 17 Now, for the top 5 of the Top 10 Flipping 50 Podcasts of 2024  #5 Mastering Midlife Metabolism: The Key to Fat Loss After 45 [00:15:05] Struggling with weight gain during menopause? In this episode, learn how hormonal changes during menopause affect metabolism and discover exercise routines to boost fat loss. https://www.flippingfifty.com/key-to-fat-loss-after-45/May 24 #4 Less Belly Fat: Muscle Loss is Fat Gain in Menopause [00:16:12] This episode highlights how weight training can reduce belly fat during menopause by increasing muscle mass. Know the details on effective strength training routines to improve total body fat and lean muscle resulting in re-composition. https://www.flippingfifty.com/less-belly-fat/March 29 #3 Unlocking the Secrets to Skin Longevity | A Solution for Crepey Skin [00:17:35] With the guest episode Dr. Alessandra from OneSkin, we explore how scientific breakthroughs can enhance skin longevity and discover practical tips to maintain youthful, healthy skin post-menopause. https://www.flippingfifty.com/solution-for-crepey-skin/January 26 #2 Lose Weight in Menopause Faster and Easier Than You Ever Thought Possible [00:19:29] This episode features Stu Schaefer sharing effective weight loss strategies for women in menopause. Learn how to overcome metabolic challenges and discover the best supplements and tips to lose weight more easily during this stage of life. https://www.flippingfifty.com/lose-weight-in-menopause-faster/July 16 And the #1 of the Top 10 Flipping 50 Podcasts of 2024 is…. #1 I Gained Muscle After 50: How I Lost Fat [00:23:30] In this episode, I share how I lost fat and gained muscle after 50, significantly improving my body composition. How I've added 4 lbs of lean muscle, lost 4% body fat from 50 to 60. Through prioritizing nutrition and protein intake, I focused on eating enough rather than less. Weight training, walking, and consciously cycling my workouts became key components of my routine. Recovery strategies, such as proper hydration, sleep, and gut health, were crucial in maintaining my progress. I share the exercise & lifestyle changes that happened in this last decade. Also know what I use to enhance recovery and boost performance like Epsom salt baths, a Sunlighten Sauna, and a Power Plate. https://www.flippingfifty.com/gained-muscle-after-50/April 5 And that's a wrap for the year 2024. Thank you for listening and maybe re-listen to the Top 10 Flipping 50 podcasts of 2024. See you in 2025! Resources: Flipping 50 Membership: https://www.flippingfifty.com/cafe Flipping 50 STRONGER 12-week program: https://www.flippingfifty.com/getstronger Discovery Call with Debra: https://www.flippingfifty.com/wellness-coaching-for-life/ Other Episodes You Might Like: Flipping 50 Top 10 Podcasts of 2023: https://www.flippingfifty.com/top-10-podcasts-of-2023/ Top 10 Podcasts 2022 | Flipping 50 Podcast: https://www.flippingfifty.com/top-10-podcasts-2022/ Top 10 Podcasts for Menopause Health & Fitness in 2021: https://www.flippingfifty.com/menopause-podcasts/

Imagine burning calories hours after your workout ends. Welcome to Pack Mentality, where today we're unlocking the secrets of EPOC—Excess Post-Exercise Oxygen Consumption. Whether you're an athlete, coach, or fitness enthusiast, mastering the science behind the “afterburn effect” can take your training to the next level.In this episode, we'll break down:-What EPOC is and why it matters.-The physiological processes that keep you torching calories post-exercise.-Key factors like intensity, duration, and lean muscle mass that amplify EPOC.-Actionable workout strategies to maximize your results.We'll bust common myths and give you practical tips to implement today. Ready to level up your training? Hit play.Available on Spotify, Apple Podcasts, and YouTube.

Personal trainer Vincent de Jager joins Africa Melane on Early Breakfast to share his expertise on optimizing your pre and post-workout routines. Learn how the right habits outside the gym can make all the difference in achieving your fitness goalsSee omnystudio.com/listener for privacy information.

In part two of their nutrition deep dive: Link to part 1: What We Eat in a Day: Real-Life Nutrition That Actually Works (Pt 1) Sarah and Tanna focus on the power of pre and post-workout nutrition for maximizing energy, endurance, and recovery. They share their tried-and-true strategies for fueling workouts, including the importance of the post-workout protein window, how they structure their meals around workouts, and why they avoid fats right before and after exercising. They break down what they eat to optimize performance, support muscle recovery, and stay on track with their fitness goals. With insights into timing, nutrient balance, and recovery strategies, this episode offers practical tips to help you fuel smarter, train stronger, and get the most out of your workout sessions.

For more, tune in LIVE 9am-10am EST on Turf's Up Radio.

In this episode of the TRX Podcast, host Nathan D'Rozario sits down with Dr. Chris Pearson, a Doctor of Traditional Medicine and Homeopathy, to explore the vital role of recovery in athletic performance. With a unique blend of expertise in chemical production techniques and natural healing, Dr. Pearson has developed a groundbreaking approach to pre and post-workout treatments that are completely drug and pharmaceutical-free. Join us as we dive into Dr. Pearson's fascinating journey, from his diverse background in medicine to his innovative methods that align with the body's natural self-maintenance systems. We'll discuss the importance of targeted treatments for common injuries, the connection between muscle tightness and recovery, and practical tips for athletes and coaches to enhance performance and prevent injuries. Whether you're a seasoned athlete or just starting your fitness journey, this episode is packed with valuable insights and actionable advice that can help you optimize your training and recovery routine. Don't miss this opportunity to learn from one of the leading voices in the field of recovery! PWR products - https://thepwrteam.com/ Instagram - https://www.instagram.com/sportspwr/

We're opening up the inbox today and answering some of your questions! From whether or not you truly need protein RIGHT after you workout, to whether spicy foods actually speed up metabolism, to what oil you should be cooking with  - there's a lot to cover! So buckle in for 23 short minutes and let's get to it!Today' we're covering:why this cheap tea might be the perfect on-the-go gut supportProtein timing, and what matters more than we realize after working out Do Spicy foods boost metabolism?Topical solutions for pain relief Olive oil and cookingToday's feelgood thing I want to hear from you! As always if you have a question or comment, feel free to DM me on instagram at @itskyleb or email me at info@kylebuchanan.ca 

In this Evolutionary.org Hardcore Podcast for iTunes episode your hosts Stevesmi and Da Mobster fromthe UK Iron Den discuss – Utilizing pre and post workout protein with N2BM • Protein powder or real food? • What to look out for with protein powders • Additives to avoid • Available alternatives to diary based proteins • N2BM's HCGenerate update and why test boosting might be needed Link to articles: https://www.evolutionary.org/nutrition/diets/ Link to Evo threads: 1. https://www.evolutionary.org/forums/threads/testosterone-suspension-igf-mgf-and-oils-cycle-log.101007/post-1606820 2. https://www.evolutionary.org/forums/threads/roidragewife-female-training-log.95769/post-1575473 3. https://www.evolutionary.org/forums/threads/losiol-primobolan-testosterone-log.96581/post-1499284 4. https://www.evolutionary.org/forums/threads/best-post-workout-shake-options.96468/ 5. https://www.evolutionary.org/forums/threads/poor-supplement-stacking.98054/ For 1-on-1 coaching/consultation/source help requests hit up Stevesmi https://www.elitefitness.com/forum/members/stevesmi.219851/ https://www.evolutionary.org/forums/members/stevesmi.html Where to get blood tests: https://www.evolutionary.org/forums/source-talk/bloodwork-private-md-5695.html Please note we're not doctors and the opinions are ours. It's our view and is based on our experience and views on the topic. Our Podcasts are for informational purposes and entertainment only. The Freedom of speech and 1st amendment applies.

In this episode, Christina and Stephen answer some questions regarding implementing a new fitness lifestyle! How many calories is too low and when should we get aggressive? Are post workout meals important and what should they contain?

Should I eat before a workout? What about after exercising? If I am intermittent fasting, should I fast and eat after the session? So many questions about fueling for working out and there's a lot of misconceptions out there on social media. Today, we interview Angie Dye, RD, from Carpe Diem Nutrition, all about recovery foods, and exercising and diet. Check out Angie's great blog article here. Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :) Sign up for our newsletter on our website for weekly updates and other fun info. You can also visit our social media pages. We're on Facebook, Instagram, and YouTube. Your support helps fuel the stoke and keeps the show going strong every week. Thanks! Website: www.mywifethedietitian.com Email: mywifetherd@gmail.com

#050 In this episode of #skinthusiast, join Amy as she dives into your most pressing skincare questions! From postpartum skincare tips, the best product recommendations to understanding retinoid alternatives, this episode is packed with expert advice. Amy also discusses the do's and don'ts of using lip care products (this is for those of you addicted to chapstick), tips to manage mild rosacea, and why you should think twice before applying certain ingredients alongside sun exposure. Whether you're struggling with chapped lips or curious about post-workout skincare routines, Amy has the answers you need to elevate your skincare game. Tune in and learn how to achieve glowing, healthy skin with insights that blend science with practical, everyday tips.Products mentioned: tower 28 sos spray https://go.shopmy.us/p-4550549differin gel https://go.shopmy.us/p-6569322cetaphil gentle cleanser https://go.shopmy.us/p-6742248polypodium leukotomas gummies https://go.shopmy.us/p-4380254irestore elite helmet https://go.shopmy.us/p-6777914omnilux face mask CODE AMYK10 https://go.shopmy.us/p-7158895kerastase pre shampoo treatment https://go.shopmy.us/p-4227756t3 shower filter- CODE AMYKOB on dermstore https://howl.me/cmVFJXb8Ikwretinoid guide : skinthusiast.com/retinoidTo watch the video version of this episode head to the Youtube page!Need a full skincare overhaul? Check out our Comprehensive Skincare Routine Digital GuideConnect with me:Amy's Instagramwww.skinthusiast.com

From a question in my community: What is the deal with carbs? Come learn how to train smart and eat smart in my community. Check out more details HERE.Topics discussed in this episode:(00:07) - What's the big deal about carbs? (01:44) - We live in a toxic food culture online (04:52) - Biggest red flag telling you someone doesn't know what they're talking about (06:30) - How carbs break down in your body (10:52) - Carbs play a role in performance, but there's also an aesthetic side (15:47) - Are carbs irrelevant? (19:10) - How many carbs do you need per day? (23:58) - Takeaways from this episode Join BeStrong with Lindsay. And follow Lindsay on Instagram.Find Alex or inquire about coaching on Instagram, @alexparker.fit Give him a follow and send him a DM to ask about coaching.

A lot of people tend to forget that maintaining good post-workout habits is just as important as the actual workout itself. It might feel easier to just call it a day after finishing an intense workout, but what you do after that will really help make a difference. Let's Get Moving Host Maria Shilaos speaks with Personal Trainer and Health Coach Michele Riechman to learn some healthy post-workout habits we shouldn't skip out on. Instagram: @movingmaria Facebook: Let's Get Moving with Maria Website: https://linktr.ee/letsgetmovingwithmaria

Join me in part 2 of this bonus episode of the Embrace You Real Podcast, discover how biblical wisdom can transform your relationship with your body and build authentic confidence. This episode promises to shift your perspective on body image by exploring profound verses, emphasizing that our bodies are sacred temples and that true beauty comes from within. Prepare to nurture your inner qualities, aligning with what God considers precious and everlasting, and learn how to treat your body with the respect and love it deserves! (00:00) Building Confidence Through Biblical Wisdom (00:37) Bible Verses to Honor Your Body (07:25) Embracing Authentic Confidence (04:04) True Beauty Lies Within Part 1: 4 Verses For When You Struggle With Body Image Part 1 If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page   Keywords: Confidence, Body Image, Biblical Perspective, Inner Beauty, Spiritual Growth, Gratitude Journal, Authenticity, Mental Health, Emotional Balance, Self-Love, Post-Workout, Healthy Living, Apple Podcasts, True Beauty, Self-Worth, Embrace, Inner Self, Empowerment, Unconditional Love, Self-Acceptance

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show. Mind Pump Fit Tip: If you're on a low-carb diet increase your sodium intake! (2:30) When old things become cool again. (7:28) Sal's daughter is a spitfire. (18:10) ‘How to Build a Profitable 7 or 8-Figure Coaching Business' free webinar. (19:45) Mind Pump Recommends Skywalkers: A Love Story on Netflix. (24:50) Kids say and do the darndest things. (30:13) A lesson in trust. (35:05) Getting excited about the challenge. (38:52) Is mental illness the manifestation of spiritual illness? (41:03) The best time to visit the coast. (48:46) The Di Stefano's love Ned! (51:17) Shout out to Roya at the Fitness Equinox Beverly Hills. (54:09) #ListenerLive question #1 - Given the drawbacks of training in a group format, would you advise I move forward with this opportunity to gain experience or keep trying/and or wait until a one-on-one training opportunity becomes available? (55:11) #ListenerLive question #2 - Can poor sleep be related to your workouts? (1:08:01) #ListenerLive question #3 - Is it less effective to cold plunge and use the sauna daily and if so, does it make sense to cycle these two things in order to continue to see and feel benefits? (1:18:05) #ListenerLive question #4 - I have been experiencing headaches doing shoulder exercises. Any advice to relive this? (1:31:57) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: live@mindpumpmedia.com Get your free Sample Pack with any “drink mix” purchase! Also try the new LMNT Sparkling — a bold, 16-ounce can of sparkling electrolyte water: Visit DrinkLMNT.com/MindPump Visit NED for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP at checkout for 20% off ** July Promotion: MAPS Split | Sexy Athlete Bundle 50% off! ** Code JULY50 at checkout ** Research team discovers link between sodium and migraines before pain occurs The Legend of Vox Machina (TV Series 2022- ) - IMDb How to Build a Profitable 7 or 8 Figure Coaching Business (Aug 7, 2024 7pm eastern, 4pm pacific) Watch Skywalkers: A Love Story | Netflix Official Site Watch Love Island USA Streaming Online (2022-) | Peacock Spirituality, religiousness, and mental health: A review of the current scientific evidence Beverly Hills Fitness Club - Equinox Visit Butcher Box for this month's exclusive Mind Pump offer!  ** Your choice of bone-in chicken thighs, top sirloins, or salmon in every box for an entire year, plus get $20 off! ** 3 Day Mind Pump Personal Trainer Webinar Mind Pump Fitness Coaching Course Mind Pump #2312: Five Steps To Bounce Back From Overtraining Visit Plunge for an exclusive offer for Mind Pump Listeners! ** Code MINDPUMP at checkout for $150 off your order ** Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Use code MINDPUMP to get $350 off Pod 4 Ultra. Currently ship to United States, Canada, United Kingdom, Europe, and Australia ** Mind Pump #1822: Wim Hof On How To Control Your Immune System With Breathwork Add Size to Your Traps with Farmer Walks MAPS Prime Pro Webinar What are the Best Mobility Exercises for Shoulders? The Wall Test | Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Dr. William Seeds (@williamseedsmd) Instagram Jason Phillips (@realjasonphillips) Instagram Vicki Reynolds (@vicki__reynolds) Instagram Wim Hof (@iceman_hof) Instagram  

Have you ever feel like your true worth is overshadowed by physical appearance? In a world where appearance oftentimes feels like it defines our worth, it becomes a struggle seeing our body image but that if you could see yourself the way God sees you?   In part 1 of this bonus episode of the Embrace You Real Podcast, join me for a heartfelt discussion on building confidence and embracing your body image through a biblical lens. Let's talk about how biblical wisdom can transform your confidence and help you embrace your body as a divine masterpiece and learn about the two profound verses that illuminate our inherent beauty and worth beyond the superficial. I'll also provide some practical tips that will turn this beautiful biblical verse into action!   I discuss..   (00:00) Building Confidence Through Biblical Perspective (00:37) Body Image and Bible Verses (07:28) Embracing Authentic Confidence and Beauty   And more!   If you want more from me, be sure to check out...   Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page   Keywords: Confidence, Body Image, Biblical Perspective, Inner Beauty, Spiritual Growth, Gratitude Journal, Authenticity, Mental Health, Emotional Balance, Self-Love, Post-Workout, Healthy Living, Apple Podcasts, True Beauty, Self-Worth, Embrace, Inner Self, Empowerment, Unconditional Love, Self-Acceptance

Welcome back to this week's #FridayReview where I can't wait to share with you the best of the week!     I'm looking forward to reviewing:     EquiLife Summer Sale Post Workout Recovery (product review) Pace: The 12-Minute Fitness Revolution & Sprint 8 Cardio Protocol (book review) Lowering LPS (research) Measuring Gut Toxins (research)   For all the details tune into this week's #CabralConcept 3087– Enjoy the show and let me know what you thought!   - - - For Everything Mentioned In Today's Show: StephenCabral.com/3087 - - - Get a FREE Copy of Dr. Cabral's Book: The Rain Barrel Effect - - - Join the Community & Get Your Questions Answered: CabralSupportGroup.com - - - Dr. Cabral's Most Popular At-Home Lab Tests: > Complete Minerals & Metals Test (Test for mineral imbalances & heavy metal toxicity) - - - > Complete Candida, Metabolic & Vitamins Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Complete Stress, Mood & Metabolism Test (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Complete Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Complete Omega-3 & Inflammation Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - Get Your Question Answered On An Upcoming HouseCall: StephenCabral.com/askcabral - - - Would You Take 30 Seconds To Rate & Review The Cabral Concept? The best way to help me spread our mission of true natural health is to pass on the good word, and I read and appreciate every review!  

Knowing what and when to eat around your workouts can be a bit confusing and intimidating but today I'm keeping it super simple and breaking it all down. I'm giving you 5 pre and post workout ideas to make sure all that hard work isn't wasted!   Join my FREE 1 hour Boost Energy & Lose Weight  Masterclass coming July 24th! Register here: https://lisaloufitness.com/masterclass  F.F.A.B. Transformation - If you're ready to walk confidently through perimenopause and menopause, join me, my team, and many other women on the same journey to less belly fat, better sleep, optimal brain health, balanced hormones, and so much more!  Check it out here: https://lisaloufitness.com/ffab Muscle Health Plus - the older we get, the more rapidly we lose muscle, the more protein we need and the harder it is to absorb. Muscle Health Plus isn't protein, it's amino acids, mixed with creatine, BCAA's, Astrogin, and HMB, all scientifically proven to maintain and build lean muscle. Think of it as insurance against sarcopenia (muscle loss) and a way to give you that extra boost you so need to gain muscle in perimenopause and menopause! Discount off your first purchase with code: LISALOU  https://lisaloufitness.com/musclehealth    Oatmeal I mentioned in this episode: One Degree Organic.   Join my FREE FB community  for women in perimenopause and beyond at https://lisaloufitness.com/community  Also, be sure to follow me on IG: https://www.instagram.com/lisaloufitness/ On FB: https://www.facebook.com/lisa.arendell

When it comes to protein consumption in menopause, there are several things to consider. Even though there's no science or medical evidence to show higher (than you grew up with or are used to) protein intakes cause kidney (renal) issues, many people still believe it's true. What is true is or anyone who has an existing renal issue, diabetes for instance, high protein diets should be discussed with and then monitored with your physician. Let's back pedal to what is “high protein.” It's very personal in interpretation. The recommended range of protein is 10-35A% of total calories. That's a large range. So, if you eat 2500 calories a day and consumed only 10% protein that would be 250 calories from protein. Protein contains 4 kcal per gram so that's 62 grams of protein. If you ate 35% of your diet from protein, you'd consume 875 kcals from protein. That would be 218 grams of protein. Anywhere between 62 and 218 grams of protein is within recommended daily amounts. That's nuts! RDAs are actually the “minimum to prevent deficiency.” Consider the meaning of that. Protein Consumption in Menopause The current recommended dietary allowance (RDA) to prevent deficiency in minimally active adults is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests individuals trying to build muscle need more than this. It also makes sense that women over 50 with greater anabolic resistance trying to build muscle mass and lose fat will want to pay special attention to their need for protein. Consuming less protein than the body needs has been linked to decreased muscle mass. In contrast, increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise. In order to build muscle, a person must consume more protein than what is broken down. This is often referred to as a net positive nitrogen balance, as protein is high in nitrogen. That is muscle protein synthesis must be greater than muscle protein breakdown for nitrogen balance to be achieved. According to the 2020-2025 Dietary Guidelines for Americans, most healthy adults over 19 years old should get between 10-35% of their daily calories from protein. One gram of protein provides 4 calories. This means that a person who eats 2,000 calories per day would need to consume between 50 and 175 grams of protein per day. Doctors generally agree that healthy adults can safely tolerate a long-term protein intake of up to 2 g per kg of body weight per day without any side effects. However, some groups of people, such as healthy, well-trained athletes, may tolerate up to 3.5 g per kg of body weight. A 130 lb individual = 60 kg 2g per kg = 120g protein 3.5g/kg = 210g protein Varied Protein Consumption Recommendations Exist The World Health Organization in their official report on protein stated that "the most widely quoted potential problems of a high-protein diet relate to renal function and damage, but as discussed [above] the evidence for such claims in otherwise healthy individuals does not stand up to scrutiny." From Stanford Lifestyle Medicine Longevity: For adults aged 50+, we recommend consuming 1.2 – 1.6 grams of protein/kg of body weight per day (0.54 – 0.72 grams/pound body weight per day). For a 165-pound adult, this translates to roughly 90 – 120 grams of protein per day To build muscle past the age of 50, we need to eat enough protein AND do weight training and consume 30 – 35 grams of protein within two hours of the workout. Due to anabolic resistance, which increases as we age, it's recommended to increase protein intake per meal to roughly 30 – 35 grams. For those over 65, another study recommended 1.2 – 2.0 grams / kg of body weight per day. Data from the Health, Aging and Body Composition study support these findings, showing that intake of animal protein (with greater content of EAA), but not plant protein, was significantly associated with the preservation of lean body mass over three years in older adults. In dieting older adults (eating significantly below adequate caloric intake need) the loss of muscle percent was much greater in studies than in those adults consuming twice the recommended daily amount. Subjects with the highest protein intake had 40% less muscle loss than those with lowest protein intake. Muscle Mass, Body Composition and Protein Consumption in Menopause When the energy content of the protein source is accounted for, the caloric intake needed to meet the EAA requirements from plant sources of protein is considerably higher than the caloric intake from animal sources of protein. This is important to consider since obesity, especially with aging, is a major public health concern. Obesity is the most predominant factor limiting mobility in the elderly For anabolic response maximal anabolic response is ~35 g/meal For older adults it is 2x that of younger adults The amount of total intake (with at least 35 g per meal) but not the pattern of intake matters most. So, you could do a large protein intake at breakfast and dinner and moderate at lunch during the day. Or you could do a simple shake pre-workout followed by a high protein meal post workout and 2 additional meals For synthesis: 35g + at meals Weight training (with adequate rest between sessions) Movement/physical activity Sleep Optimal stress levels After just 5 days of bedrest older adults have reduced sensitivity to EAAs and greater muscle breakdown compared to young adults. Any illness or injury resulting in decreased muscle function, to be followed by decreased lean muscle mass and strength. There is a significant reduced effect of EAA synthesis with age. To maximize muscle protein accretion with resistance exercise, daily protein intakes should be approximately .7-1g per lb body weight and 35g or more per meal. To promote lean body mass retention during weight loss, protein intakes of ~2.3–3.1 g/kg/day have been advocated. The human body is capable of digesting large quantities of dietary protein. Protein Consumption in Menopause and Anabolic Resistance (H2) Reductions in LBM are primarily driven by reductions in postabsorptive rates of MPS and a reduced sensitivity to the presence of a protein bolus. To effectively prevent these declines in MPS during both postabsorptive and postprandial periods, daily protein intake have been recommended to be increased to ~2.3–3.1 g/kg/day, and leaner athletes may wish to aim for intakes at the higher end of this range. 130 lb = 60 kg 2.3 g/kg = 138 g/day 3.1 g/kg = 186 g/day Anabolic resistance in postmenopausal women There is no sex difference in basal or fed muscle protein metabolism in the young, but postmenopausal women have a greater anabolic resistance than older men. Anabolic resistance is also shown by the decreased phosphorylation in the PKB-mTOR-eIF4BP1 pathway in response to increased EAA. Peri and post-menopausal women are increasingly resistant to muscle protein anabolism due to a lack of response to exercise and amino acid uptake (due to the change in the ratio of estrogen:progesterone and sensitivity of receptor sites). Research also shows that with age, we also need more protein for the same training adaptations. Current recommended dietary allowance for protein (0.8 g/kg/day) might be inadequate for maintaining muscle health in older adults, probably as a consequence of “anabolic resistance” in aged muscle. In a report using data from 1,081 adults aged 55–85 years old, more frequent consumption of meals containing 30–45 g protein resulted in the greatest association with leg lean mass and strength. Total body strength, but particularly lower body strength is closely correlated with longevity or mortality rate. Consumption of higher protein diets does not have detrimental effects on health, including kidney function, bone health, or liver function and blood lipids according to multiple sources of research. Summary of Protein Consumption in Menopause  (H2) Women in the menopause transition should target the higher end of that range (2.2 to 2.4 grams per kilogram), aiming for the lower end on easier days and the higher end on very heavy training days. Research also indicates that when undergoing a calorie deficit, higher levels of protein intake help you keep your lean mass and lose body fat. That is, set your protein intake, and then if dieting or attempting to lose weight, create a reasonable deficit in calories but with increased protein beyond normal intake. As you reach peri and postmenopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams. A protein intake of 1.0–1.2 g/kg/day has been recommended for the preservation of healthy aging muscles, while 1.2–1.5 g/kg/day of protein may be necessary in older patients with acute or chronic diseases. Elderly people with severe illness or malnutrition may need as much as 2.0 g/kg/day of protein. Very active and athletes have always been advised to consume additional protein. For midlife and older women, there's even more reason to adhere to this advice. To overcome anabolic resistance, active and menopausal women's Daily protein intake should fall within the mid- to upper ranges of current sport nutrition guidelines (1.4-2.2 g·kg-1·day-1). If you are an active woman, exercising intentionally 4 or more times a week these numbers apply to you. Using 2.2 g/kg/day is the equivalent of 1 g protein to a lb of body weight. (J Int Soc Sports Nutr. 2023 Dec) Athletes [and let's include, the very active] aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8 - 2.7 g kg(-1) d(-1) (or ∼2.3-3.1 g kg(-1) FFM) in combination with a moderate energy deficit (-500 kcal) and the performance of some form of resistance exercise. (Int J Sport Nutr Exerc Metab. 2018) Add Your Questions Relative to Protein Consumption in Menopause (h2) The best place to ask a question is the Facebook group. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/ Rennie MJ. Anabolic resistance: the effects of aging, sexual dimorphism, and immobilization on human muscle protein turnover. Appl Physiol Nutr Metab. 2009 Jun;34(3):377-81. doi: 10.1139/H09-012. PMID: 19448702. https://pubmed.ncbi.nlm.nih.gov/18175749/ Andres V Ardisson Korat, M Kyla Shea, Paul F Jacques, Paola Sebastiani, Molin Wang, A Heather Eliassen, Walter C Willett, Qi Sun, Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses' Health Study cohort, The American Journal of Clinical Nutrition, Volume 119, Issue 2, 2024, Pages 271-282, ISSN 0002-9165, https://doi.org/10.1016/j.ajcnut.2023.11.010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/ https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882708/ J Int Soc Sports Nutr. 2023 Dec (Int J Sport Nutr Exerc Metab. 2018 Other Episodes You Might Like: Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout: https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/ 10 Comprehensive Ways Resistance Training Revolutionizes Menopause Health https://www.flippingfifty.com/resistance-training-revolutionizes-menopause-health/ Effective Fat Loss for Women After 50: Strategies That Work https://www.flippingfifty.com/effective-fat-loss-for-women/ Resources: Facebook Insiders: https://www.facebook.com/groups/flipping50tv MEMBERSHIP: https://www.flippingfifty.com/cafe

Is it normal to bloat this much after a workout? Why does my progress feel backwards? Common questions that we can understand to better appreciate our fitness journey! Organifi Products 20% off Leave us ⭐️ ⭐️⭐️⭐️⭐️ on Apple Podcast  Follow Along on Spotify   Resource 1 Resource 2  

Physique critique, Staying Hungry In Off Season PLUS We call out Big Ron lol. It's Just Bodybuilding Podcast 289 Big Ron Partlow, Dusty Hanshaw, Scott McNally & Guest Host Justin Shier PART 2 Chapters: 00:00:00 - Episode Upload Issue 00:01:50 - Physique Critique 00:06:00 - Do Deadlifts grow the waist? 00:08:16 - Overrated/Underrated: Over the Ear Headphones 00:09:15 - BMX 00:13:15 - Calling out Big Ron Partlow! 00:16:23 - Vitamin Shots: Overrated or Underrated 00:19:01 - Overrated Health Habits 00:21:48 - Naps - Pre or Post Workout? 00:22:50 - Supplement Sponsors - What makes them good or bad? 00:27:06 - Authentic Promotion Strategies 00:31:35 - Getting Enough Meals in a Busy Day 00:35:12 - Eating on-the-go in Bodybuilding 00:37:40 - The Importance of Appetite in Muscle Growth 00:40:15 - The Importance of Protein Intake 00:42:45 - The distinction between desire and hunger 00:45:26 - The Inconsistency of Metabolism and Dieting Advice 00:48:03 - The Reality of the Market for CBD...and related compounds 00:50:51 - Reflections on Gym Population Trends 00:54:02 - The Importance of Self-Care 00:57:02 - Shout out at the Pharmacist! 00:59:50 - Muscle Stories at the Airport 01:02:46 - The Rolling Stones Concert Experience

Curious about how much protein your body can really absorb in one meal? A groundbreaking new study shatters old myths, revealing that we can actually absorb over 100 grams of protein in a single serving, all of which contributes to muscle growth. This discovery could revolutionize your approach to a high-protein diet for building muscle. Tune into our latest podcast to dive into the details of this profound finding and learn how it can transform your muscle-gaining strategy!   ------------ WEBSITES -----------  ⁠https://johnbarban.com⁠ ⁠https://bradpilon.com⁠ ⁠Total T Clinic⁠ ⁠https://eatstopeat.com

In today's episode of the podcast we talk about post workout recovery. The best recovery methods are free and are just good habits to have in general. We unpack why getting enough quality sleep is the absolute best way to recover. We also talk about why eating enough, hitting your daily protein needs, and having a quality diet is also crucial for recovery.  We also talk about proper hydration, electrolytes, supplements, massage, cold & hot therapy, and compression garments. Then we get into things that you absolutely want to avoid to maximize recovery, such as alcohol and tobacco products and over training. Muscle recovery can take anywhere from 48-72 hours, so it's best to create good habits that will benefit your recovery. In this Episode, we discuss: Post Workout Recovery Tips & TricksFoods Drinks Supplements LifestyleThings To AvoidHow Long Muscle Recovery TakesResources: How to Get Amazing Sleep Episode Are you Wasting your Money on Supplements?  Episode Muscle Soreness: What it Means and How to Deal with it Episode Freeze Your Butt Off: Benefits of Cold Therapy Episode The Relationship Between Alcohol and Training Episode Want more? Join our Facebook Group1:1 Coaching Get 3 weeks of nutrition support for freeJoin our Newsletter

Calories you need in menopause are key as your body experiences these natural changes. Exercise nutrition in menopause is more important than ever. The intuitive response to a desire to lose menopause weight or belly fat is to eat less and or do sit ups and tons of cardo. All bad ideas. Make the calories you need in menopause, your guide to wellness. First, let me tell you that I'm not an advocate of telling anyone how many calories they need or of tracking. I don't measure food. I don't use points. At Flipping 50 we focus on a simple formula and it starts with whole foods, protein, and servings instead of calories, points or exchanges. That said, it's sometimes necessary to really take a closer look at exercise nutrition in menopause. But I want to emphasize a few things before we begin. Calorie counting isn't the best method if: You want to change your body composition (tracking macros is a better approach for body recomposition). You have a history of disordered eating and feel the urge to drastically cut calories to an unhealthy level. You're not actually sure how many calories you need to eat. If you go searching blindly online, you'll find a lot of different answers. For example: Take your weight x 15 for a moderately active individual to maintain, as suggested at harvard.edu. There was no distinction between males and females. For my 200 lb client that's 3000. You'll see as we continue that's different from other numbers. Any calorie estimator should take into account two things. Your BMR, which is your basal or resting metabolic rate, and your activity level. So when you figure out your BMR you have an idea that if you drop below that number you're going to risk interfering with bodily function. That's number is just to keep you alive and functioning. For my client that's 1380. Where to Start with How Many Calories You Need in Menopause Before you count calories, we first need to determine how many we need to eat. But we also need to consider what your past has been. So on paper, or on the internet, it's so easy peasy. Then welcome to life. My client weighs 200 lbs. She doesn't want to weigh 200 lbs. She's very active. Weight training and HIIT, some endurance exercise - not much, and a lot of activity like pickleball and golf for 3+ hours several times a week. On a “day off” exercise, she's still very active. Calculations on calculator.net will tell her this: 2381 to maintain 2131 mild weight loss 1881 weight loss 1lb /week 1381 extreme weight loss 2 lbs/ week This is based on her being extremely active, although not the highest level of activity. From the Mayo Clinic calculator, I got 2100 as the average calorie needs daily. That is congruent with the numbers from calculator.net. Here's the problem: reality. Her usual caloric intake has been 1500 - 1881 for a very long time. She isn't kicking up her metabolism with meals or with activity. Essentially by eating that little consistently for so long (while not losing) and exercising significantly, she's likely slowed her metabolism. She's putting one foot on the accelerator (exercise) and one foot on the brake (low calorie diet) constantly. She can't lose weight because she's not eating enough. What's the Answer to Better Exercise Nutrition in Menopause or Beyond? Cycling her higher and lower calories for her active and rest days will help. Most importantly though is looking at the content of her meals. If she's not getting enough protein, shown in studies with peri and post menopausal women both, to be a key indicator of fat loss, she'll lose a significant amount of lean muscle when she loses weight. That reduces her metabolism further. The opposite of the desired effect. Protein recommendations also vary significantly. But the work of Dr Donald Layman, Blake Rasmussen and Douglas Paddon-Jones, have shown that distributing protein in a minimum of 25-30 grams per meal and reaching your total protein intake daily helps avoid muscle loss. The work shared by Dr. Bill Campbell tells us that increasing protein without changing calories at all, spurs fat loss. Dr. Gabrielle Lyon has shared a simple way of estimating protein need - steeped in science - that is 1 gram of protein per lb of body weight as a goal. For weight loss (without muscle loss), that number increases while your total caloric intake decreases. Intermittent fasting can be helpful, for some, twofold. One, it reduces the eating window, almost automatically reducing caloric intake. Even if you have the license to eat, if you have increased protein intake wisely to reduce muscle loss, and you're eating fibrous foods, your satiety level will prevent you from eating too much. That said, cycling your intermittent fasting windows is also helpful. Any time you adopt a strict schedule or a strict calorie count, or carb count, you risk the body adapting and slowing metabolism to compensate. That's the opposite desired effect. You have to fuel exercise. Exercise is a muscle breakdown activity. The rebuild occurs between sessions - if you allow enough time, and enough fuel to do so. You can play with the calculator.net site. It calls this cycling a zig-zag schedule. But it's the same … I'd have my client boost calories sometimes for one week during a build muscle focus. The next week we'd have a moderate caloric deficit and workouts that are shorter and less demanding. Or we have higher caloric days and lower calorie days (as well as carb levels higher and lower) while protein remains high consistently. Beyond the Calories You Need in Menopause: More or Less Fat? Wonder about how much fat? Studies shared- again via Bill Campbell, PhD - say it matters very little and is just your preference. You can experiment. Genetically, I'm predisposed to do better with slightly higher carbs. You may be otherwise and you don't need to do a DNA test to find out. Most of us know by now. When balancing the calories you need in menopause, remember flexibility is key; you can adjust fats and carbs while maintaining essential protein levels for a vibrant health balance. If you want to lose weight and aren't - but are thinking low carb works for you - you could be wrong! Be open to testing for yourself. But the beauty of the science is that as long as protein increases within a set calorie intake, the fat or carbs can go up or down. You have room to enjoy the birthday cake or a favorite seasonal meal that might be higher in carbs, and you haven't blown it! You'd simply reduce the amount of fat you consumed that day. Resources: Calorie Calculator: https://www.calculator.net/calorie-calculator.html See How You Eat: https://seehowyoueat.com/ MacroFirst: https://www.macrosfirst.com/ Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304 FDA FoodCentral database: https://fdc.nal.usda.gov/ Other Episodes You Might Like: Why Calories Burned from Exercise Don't Get You Fit: https://www.flippingfifty.com/calories-burned-from-exercise/ Muscle Protein Synthesis In Menopause: How to Plan Pre and Post WOrkout: https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/

Today we are joined by celebrity trainer, Chase Weber! Chase has trained celebrities like David Beckham, Emma Roberts, and Shay Mitchell. He has spent years working out and training to really narrow down what works and what doesn't when it comes to the body and fitness. We talk about misconceptions for women in fitness and how we can shake up our routines to get the results we are looking for. We break down pre-workout and post-workout tips, his 3-3-3 method, and advice to not only get your body in shape, but also your mind. Chase truly believes in a mind, body, and spirit connection, and he shares so many helpful takeaways for us to integrate into our day-to-day and workout routines! You can learn more about Chase by following him on Instagram HEREPRODUCT LINKS: Undaria Algae® Body OilSalts of the Earth Body ScrubOpen Meditation AppCONNECT WITH ME:Follow Wellness Her Way on Instagram for podcast updates: HERE Connect with me on TikTok: HEREConnect with me on Instagram: HERESee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Join The Clubhouse HERE https://bit.ly/erfclubhouse Download Free Weekly Workout Program HERE https://bit.ly/weeklyworkoutserf Work With Our Team 1:1 HERE https://ericrobertsfitness.com/contact/ FREE Calorie Calculator HERE https://bit.ly/erfcalorie-calculator 20% Off Legion Athletic Supplements Code “ERIC” HERE https://bit.ly/3lrMpp7 In this episode I answer a few questions pulled from my instagram story! (@ericrobertsfitness). Some of the questions are How to lose 3+ lbs per week Should you stretch before and after a workout? Why do you need to strength train on a calorie deficit? & more! I hope you enjoy the episode and if you do, please feel free to leave a 5 star rating and review! -E

Hey Mama,  We have already covered how good exercise is to help you manage stress! But, if you are getting in some exercise, you will likely experience post workout muscle discomfort. Rather than reach for the over the counter NSAIDs, try something natural! Today I share with you my 5 favorite essential oils to use for post workout muscle discomfort. Using them is so easy and simple, it will fit right into your busy routine and help support your body to carry on, despite the muscle discomfort. More information on wintergreen: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3995208/  Link to purchase essential oils for pain and inflammation + 20 Minute Free Wellness Consultation with purchase: https://bit.ly/pain_inflammation  For His Glory, Christen I would love to hear from you!  >>Leave a Review >>Connect with me:       >Email me : naturalwellnessforbusymoms@gmail.com      >Sign Up to Become an Insider: https://bit.ly/naturalwellnessinsider      > Join the Facebook Community:https://www.facebook.com/groups/1789472588229094  >>Find Related Products Here: https://bit.ly/m/Natural-Wellness-for-Busy-Moms  >> These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. >>I make a small commission when using the links above to purchase items.

Hey Mama,  Once we start moving our bodies, we need to know how to care for them as they start a beautiful transformation towards a healthier you! Today I share how to maximize your post-workout routine as a busy mom  in just 4 simple steps so you can get the most from your efforts with your busy schedule. Link to my Favorite Workout Products to use before, during and after a workout: https://bit.ly/workoutfavorites    For His Glory, Christen I would love to hear from you!  >>Leave a Review >>Connect with me:       >Email me : naturalwellnessforbusymoms@gmail.com      >Sign Up to Become an Insider: https://bit.ly/naturalwellnessinsider      > Join the Facebook Community:https://www.facebook.com/groups/1789472588229094  >>Find Related Products Here: https://bit.ly/m/Natural-Wellness-for-Busy-Moms  >> These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. >>I make a small commission when using the links above to purchase items.

Full Episode: https://youtu.be/-JGzN9XI3OM The video discusses the relationship between different types of carbohydrates, fiber, fat, and glycemic index in affecting energy levels during and after endurance activities like cycling. It explains how fiber slows down the release of carbohydrates into circulation, while fat further delays stomach emptying. Various carbohydrates, such as glucose-based maltodextrin and fructose, have different impacts on energy release due to their processing in the liver. The importance of replenishing liver glycogen stores, particularly with fructose-based carbohydrates post-exercise, is highlighted to avoid energy crashes. The discussion navigates nuances of glycemic index, fat burning, and optimal carbohydrate intake, offering practical tips like consuming high-glycemic index foods post-exercise for quick energy replenishment. The conversation also touches upon the use of sugary snacks like Haribo for rapid recovery, with cautions against excessive consumption. Overall, it emphasizes the need for strategic carbohydrate intake tailored to specific exercise phases and goals. Join this channel to get access to perks: https://www.youtube.com/channel/UCS9FDuHl_qp8ajqQuWwNtew/join

Time Flies: How I Lost Fat and Gained Muscle After 50 In this episode, I'll share how I lost fat and gained muscle after 50 and discuss how I improved my body composition. There's a winning score at the end of this decade, but I was down by some significant points halfway through. Here's how I Caitlin-Clarked the strategy and came out ahead. How I've added 4 lbs of lean muscle, lost 4% body fat from 50 to 60 I've added 4 lbs of lean muscle and lost 4% body fat this last decade. In between, I gained 12-14, or 13 lbs, of inflammation and also lost that! Before I start, you need to know that I've been thinner. It's no longer the goal. I'm kind of sick of it. For 40 years, I've watched the #1 motivator for women to exercise is weight loss. I've watched fitness professionals cover each other's bodies, knowing the science and intelligence of what is genuinely fitness. However, they still wish they had someone's body they perceived as better than their own. I'm really over it. If that is your number one goal, it may happen while you focus on something else, but it probably will NOT happen if you're chasing the weight. We still haven't gotten the fact… fact… that you will attract and get to keep what you focus on. This is no longer woo-woo, pseudoscience. It is simply a fact. I WANT energy, strength, and the ability to hike the Grand Canyon well into my next 40 years. In the process, I will probably optimize my body composition, not because I'm chasing weight loss but because I want to do everything I should have been doing all along. Serotonin, dopamine, and oxytocin play a big part in how I gained muscle after 50, and we often forget about this. We get fleeting hits from exercise itself and long-lasting enjoyment from memories of living on the bucket list. The other thing I realized just this week (approaching my 60th birthday) is that for way too long, I left things I love in my closet, saving them for … I'm not sure what. That ends. I wear fancy pants for dinner today and whenever I want to. Apparently, I had to be 60 to give myself permission. Here's How I Gained Muscle After 50 The exercise & lifestyle changes that happened in this last decade: I prioritize protein and non-starchy veggies [over something low fat] I will eat dessert if I want it, but just last, and if it's not that good, I can skip it. I focus on eating enough rather than eating less. I prioritize walking and weight training (even over HIIT) I implement recovery strategies daily, only now waiting until I need them. I lift heavy at a minimum once weekly but usually twice. I cycle training very consciously. I use explosive power and fast twitch agility 2-3 times weekly. I rest consciously between sets of exercises for the same muscle group. I recover like it's my job after challenging workouts. I have food at the right time, rest and sleep, hydrate, and add 4 tools that help too. My gut health is a TOP priority. ANY sign is not optimal, and I fix it NOW. Tools I Use to Enhance Recovery or Boost Performance RELIGIOUSLY: Epsom salt baths (be sure there is NOTHING added) Sunlighten Sauna: https://www.flippingfifty.com/sauna Power Plate: https://www.flippingfifty.com/PowerPlate Code: Flipping50 Weighted Vest see my pics in Amazon store from https://www.flippingfifty.com/resources One More Thing About Gaining Muscle After 50 Someone watched a video of Moses this week and commented, I wish I could get excited about nothing. "A dog's life" is no joke. I leave him to go to the grocery store, and he has to hug me for a few minutes before letting me put groceries away. He's so excited I came back. If you can get excited not just about the big things - the Grand Canyon in September – or a wedding in October – but about the things that happen EVERY DAY, then you're living well. Take charge of your quality of life. By consistently tending to the little things, you'll find that the big things will fall into place. I have no intention of letting my goals get smaller as I get older. They're getting more significant. I hope yours are too. And I hope you're not putting them off. It won't get convenient… until we can't choose it anymore. Don't wish for that. Curious about the supplements I use to support muscle? Stay tuned for the next solo episode, where I'll share all the details. Resources: Stronger: https://www.flippingfifty.com/getstronger Power Plate: (Save with code: Flipping50) https://www.flippingfifty.com/powerplate Blood Glucose Monitor: https://www.flippingfifty.com/myglucose What When Why to Exercise summit 2024: https://www.flippingfifty.com/wwwexercise Other Episodes You Might Like: Less Belly Fat: https://www.flippingfifty.com/less-belly-fat How Much Protein Do You Need After 50: https://www.flippingfifty.com/how-much-protein-do-you-really-need-after-50-research-update-on-more/ Muscle Protein Synthesis in Menopause: How to Plan Pre and Post Workout https://www.flippingfifty.com/muscle-protein-synthesis-in-menopause/

If you're rushing out the door after a gym sesh, or jumping straight in a post run shower and skipping your cool down, you might want to think again. Warm ups and cool downs are wildly important, and Tiff explains why in this ep!  Plus she also touches on what the heck DOMs are, and how you can help avoid them. LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at bounceforward@novaentertainment.com.au  Find out more about Tiff Hall and TXO https://mytxo.com/  Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

If you're losing tone, can't seem to get the results you deserve for the time and energy you spend, you can blame it on part on muscle protein synthesis in menopause. What you did that worked isn't going to.  In the dance between muscle protein synthesis and muscle protein breakdown, you're MPS is stepping out on you.  It's going to take more effort to win this tango.  During menopause transition muscle protein breakdown occurs at a faster rate due to lower levels of Estrogen, not to mention testosterone.  Estrogen is a natural stimulus for muscle. The problem is multifaceted. Reduced testosterone (which can start declines much earlier than that in some women). If you're not sleeping well at night or staying in deep sleep, the times when you do produce testosterone and growth hormone, another important factor in gaining lean muscle, you won't have those important factors.  Also when you don't sleep at night, too little/poorly, your cortisol and insulin levels are such that you're in muscle breakdown and fat storage.  This is when a woman is in the gym, actually doing the things, and feeling as if she's not getting rewards, or seeing results.  There are two things that stimulate muscle protein synthesis in menopause:  -Adequate protein intake on a per meal basis -Adequate mechanical stress to the muscles (resistance training) That decreased muscle protein synthesis results in an increased need for protein (quality protein)  Sources that are best are high in leucine. Especially if you're not consuming much protein or find it hard, you want to lean into leucine. Plant proteins unfortunately don't have much leucine to help this process. Best sources are animal proteins like beef, bison or wild meats.  Here's where I find some blogs, podcasts, even research findings let us down. Suggestions to supplement with leucine would be well-intended potentially for a frail, older adult unable to consume enough dietary protein, unwilling to or and at later stages of life.  But for a midlife woman with the potential for decades ahead of her, the full range of amino acids in the body will be important in her ability to thrive and maintain all areas of health. It's the difference between hanging on, and better than nothing, and wanting energy and vitality.  In consideration of questions like, should I supplement with leucine? My thoughts are, not in isolation if you're not getting adequate dietary protein. You may want ALSO to supplement specifically with it post workout, or at meals when you aren't getting adequate protein but I like to see complete essential amino acids first before isolating with greater amounts of individual. Even though, it is and has always been leucine that is associated with lean muscle gains. I began publishing The Protein Report for women in menopause in 2013. It stemmed from a Protein Symposium I had the honor of co-hosting at Iowa State University in honor of Steve Nissen, who had discovered HMB years earlier. If you're familiar with products Boost and Ensure, you have some awareness of HMB. The ingredient is used more widely now, not only for the drinks intended to help bedridden frail consume high protein drinks to reduce muscle and strength losses.  HMB is another supplement question that more frequently comes up today. Should you supplement with HMB. Potentially if you're struggling with the ability to consume high quality protein sources and you're at high risk (low body weight, frail, fine boned, weak), it may be something to consider.  I also hesitate to suggest it to anyone without first looking at food logs and having you assess what you're consuming from whole foods.  Good News About MPS in Menopause A study in the International Journal of Obstetrics and Gynecology (2022) shows that when women in menopause increase dietary protein, good things happen that can offset potential muscle breakdown AND fat gain. There is a “protein hypothesis” (first published in 2005 in Obesity journal) that goes like this: when you're not getting adequate protein, the body will signal hunger. Unfortunately, if protein isn't the choice, often excess calories are consumed (with less satiety AND less micronutrient density) and still the protein need is incomplete. Muscle preservation doesn't occur, while excess food is stored as fat.  You're not as likely to overeat protein. In fact, these studies showed that when the percent of protein intake was increased, the total calories or energy consumed was either the same or reduced, but in most cases high protein was inversely related to total caloric intake. That is, you eat more protein, you consume less energy. If you're seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. Again, satiety is your best friend.  And if you overeat a little more protein than you need, a recent study in Cell Reports Medicine showed that a big bolus of protein can result in a greater and more prolonged anabolic response. It was previously thought that there may be an upper limit of 40 grams by some.  The question still lingers though, what about women? Women in midlife and later, particularly with greater anabolic resistance than men and less muscle mass relative to their own body weight than men.  Post workout protein intake of 20-30 grams was previously sufficient in young adults (and mainly males, note this). For older adults to have the equal muscle protein synthesis, protein requirement post workout was double. That is 40 grams compared to 20 grams.  While it's still a good idea to consume meals across the day if you're going to take in fiber, vegetables that are micronutrient dense, if you are occasionally stuck and find yourself faced with not having gotten enough protein, having a bigger amount at a single meal (OMAD) or two larger meals may still support muscle protein synthesis. For most, long term ingestion of one meal a day is not sustainable if you value a social life and quote unquote breaking bread or pairing protein with loved-ones. But if you're fasting, you may need to worry less about  If you're seeking a caloric deficit, without feeling deprived, and you want to spare muscle loss and even gain lean muscle while losing fat, protein is the way to go. Gain Muscle in Spite of Anabolic Resistance According to the new recommendations by the International Society of Sports Nutrition, position stand for female athletes to counter Anabolic resistance – they should have at least 10 grams of protein before or immediately after exercise. In spite of the recently mentioned ability to potentially absorb a large bolus of protein, women in later stages of life with greater anabolic resistance may still find spreading doses of at least 30-40 grams or more over multiple meals 3-4 hours apart more beneficial. Summary of Muscle Protein Synthesis in Menopause: At the very least, for high intensity intentional exercise beyond going for a walk, break the fast. Consume calories. Ideally higher in protein for resistance training exercise, and including protein for high intensity interval training. Resources:  Power Plate with the Flipping 50 community code: Flipping50 https://www.flippnigfifty.com/PowerPlate STRONGER Tone & Define: https://www.flippingfifty.com/getstronger Other Episodes You Might Like:  3 Steps to Gain Lean Muscle in Menopause https://www.flippingfifty.com/gain-lean-muscle/ It's Not Just About How Much Protein | Menopause Fitness https://www.flippingfifty.com/how-much-protein/ References: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/1471-0528.17290?af=R https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-789X.2005.00178.x?_gl=1*1ijremv*_gcl_au*OTUxOTIyNjcyLjE3MDgwODkzNDM. https://onlinelibrary.wiley.com/doi/full/10.1111/obr.12131 https://www.sciencedirect.com/science/article/pii/S2666379123005402 https://pubmed.ncbi.nlm.nih.gov/37221858/

today we are chatting about the EASIEST step by step way to a find the RIGHT pre & post workout routine for you! we dive into my obsession of current life decisions and how it's helping me feel inspired, my pit of the week which has been needing to spend time alone and then jump into our episode all on motivation, fueling for workouts, warming up, cooling down and my routine with fitness! Enjoy!! don't forget to visit https://www.carawayhome.com/katelynn to take advantage of this limited-time offer for 10% off your next purchase. This deal is exclusive for our listeners! thank you caraway for sponsoring today's episode!!KATELYNN'S IG: https://www.instagram.com/katelynnnolann/KATELYNN'S YOUTUBE: https://youtube.com/c/katelynnnolan KATELYNN'S TIKTOK: https://tiktok.com/@katelynnnolannNYT PODCAST IG: https://www.instagram.com/notyourtypicalwithkn See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Jonathan Peake, a senior research fellow at The University of Queensland and a dedicated athlete with a PhD in exercise physiology, delves into the intersection of exercise, the immune system, and stress. Having focused on exercise recovery strategies over the past 5+ years, particularly cold water immersion, Peake explores its benefits for athletes and the intricacies involved. Tune in to uncover: How researchers and practitioners determine the optimal temperature for post-exercise recovery The primary objectives of cold water immersion for athletes: reducing swelling, alleviating delayed onset muscle soreness, and mitigating inflammation The potential for cold water immersion to induce relaxation by influencing the parasympathetic nervous system The pitfalls of pre-workout cold water immersion and the ideal waiting period post-exercise Eager to delve deeper? Tune in to discover more and check out QUT - Academic profiles - Dr Jonathan Peake. Episode also available on Apple Podcasts: https://apple.co/38oMlMr

Question topics in this episode included:Carries af SFASNew TTM programsSleep supplementsPost workout cooldownShin/calf fatigue on runsProgramming a week of runningMy favorite part of the SFQCHill sprints (outdoor vs treadmill & substitutions)Team week as an introvertNordic curl considerationsBelt vs. no belt liftingIntervals vs tempo vs fartlek runs for 5 mile Cardio before runningBilateral vs unilateral squat for selection prepHow to select good running shoesStaying productive in a world of distractionsPrograms, articlesNew Training Team on TrainHeroic: T-850 Rebuilt (try a week for free!)terminatortraining.comKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteSFAS Prep- Special forces train-upTrainHeroic- App based bodybuilding programFollow me:Newsletter Sign UpIG: terminator_trainingTwitter: @ksterminatortmyoutube: Terminator Training MethodFacebook: Terminator TrainingWhichever platform you're tuning in on, feel free to leave a review! Your feedback is greatly appreciated. The more reviews we receive, the more people the podcast will reach!Also, if you know anyone who loves fitness and podcasts, spread the word! My goal is to help as many people as I can and cut out the BS when it comes to fitness, nutrition and health.Look for weekly (or more) Q&A on my stories. I'll answer your questions on IG and here on the podcast.

We have a caller who lets us know the benefits of drinking chocolate milk after a workoutSee omnystudio.com/listener for privacy information.

We have a caller who lets us know the benefits of drinking chocolate milk after a workoutSee omnystudio.com/listener for privacy information.

Mike Ercolano and John Esposito answer your questions about diet, health and fitness in this episode of Next Gen Radio.

Are saunas, steam rooms, and cold plunges beneficial after workouts? How can you naturally boost your testosterone levels quickly? What's the best way to stop snacking out of boredom or anxiety?  In this episode, I delve into these and other intriguing questions from my listeners. As always, these questions come directly from my Instagram followers, who take advantage of my weekly Q&As in my stories. If you have a question you're dying to have answered, make sure you follow me on Instagram (@muscleforlifefitness) and look out for the Q&A posts. Your question might just make it into a podcast episode! If you like this type of episode, let me know. Send me an email (mike@muscleforlife.com) or direct message me on Instagram. And if you don't like it, let me know that too or how you think it could be better. Timestamps: 0:00 - Please leave a review of the show wherever you listen to podcasts and make sure to subscribe! 1:34 - Benefits of sauna, steam room, and cold plunge post-workout? 3:44 - Is the stair stepper as effective as the treadmill? 4:38 - How to recomp when feeling too bulky? 7:06 - Should supplements be timed on a fasted stomach? 9:27 - Fastest methods to boost testosterone naturally? 12:46 - Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points! 16:19 - Update on Legion's new energy drink. 17:31 - How to stop snacking due to boredom or anxiety? 18:13 - Have I considered competing in bodybuilding? 19:38 - Strategies for overcoming fear. 21:36 - Evaluating the pink salt and honey pre-workout trend. 22:43 - Maintaining motivation in diet and exercise routines. 25:10 - Importance of barbells for hypertrophy. 26:40 - Effective exercises for weak biceps. Mentioned on the Show: Try my upgraded, reformulated sleep aid, Lunar! Go to buylegion.com/lunar and use coupon code MUSCLE to save 20% or get double reward points!

What is the best thing to eat after you workout? And how soon after do you need to eat? By the end of this episode you'll know why post workout nutrition is critical to optimal recovery, what you need to eat, how much of it you should have, and when you should have it.Looking for an at-home fitness program that holds you accountable to working out and eating healthy? Try out the 1-Week FREE Trial of the 10-Week Transformation and receive:-       3 workouts-       Breakfast, lunch, and dinner recipesAnd see if it's a good fit for you. Try the 1-Week FREE Trial at:www.nickcarrier.com/freetrial You're listening to The Best You Podcast, where we teach you the healthy habits you need to look and feel like your Best You. My name is Nick Carrier and I'm an entrepreneur and body optimization coach who has coached over 500 people through my program - The 10-Week Transformation. The 10-WT makes it simple for former athletes who struggle to prioritize health and fitness to regain the confidence in their health that they once had. Make sure you click follow on the Apple Podcast App or Spotify.

A new study challenges the assumption that you can only absorb and utilize 25 grams of protein in one meal.  Anything more than this won't increase muscle protein synthesis or anabolic signaling—those excess amino acids will be oxidized (broken down), the thinking went.  Scientists in the Netherlands challenged this old paradigm… Sponsored: Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: http://bit.ly/electrolyte-stix Save 12% with code podcast at checkout Link to Research and Video: https://bit.ly/3NO3Afd Episode Time Stamps:   0:00 Higher protein after exercise increases muscle protein synthesis. 0:45 Essential amino acids do not become oxidized even after 100 grams of protein. 2:00 You do not have to spread out your protein consumption. 3:45 Anabolic resistance is a phenomenon of aging, requiring more protein. 6:00 The more protein you have, the more anabolism you have. 8:00 Exercise and protein both build muscle. 9:10 Animals consume large amounts of protein infrequently. 12:18 There is no scientific proof that excess amino acids are being oxidized. 13:30 There are progressively increased levels of amino acids if you have sufficient protein, over the course of 12 hours. 17:00 There was a transient rise in insulin in the 100-gram group. 18:25 More protein translates into increased muscle protein synthesis at the level of the muscle tissue. 20:56 Amino acids are not preferentially oxidized as fuel or converted into glucose.  

On today's episode of Live Lean TV, we're answering a viewer question who asked, should you eat high glycemic carbohydrates post workout for fat loss? ► Free 7 Day Trial To My Workout App: https://bit.ly/47aRljT ► Live Lean Body Quiz: https://bit.ly/3GS3sYs ► Free 7 Day Meal Plan And Recipes: https://bit.ly/3GRFw7t Subscribe Here! http://bit.ly/SubLiveLeanTV Check Out Our Top Videos! http://bit.ly/LiveLeanTVTopVideos Read the blog here: https://bit.ly/3NYoDMz Listen to the podcast here: https://www.liveleantv.com/podcast WANT MORE DAILY TIPS ON HOW TO LIVE LEAN?: ► INSTAGRAM: http://www.instagram.com/bradgouthro ► INSTAGRAM: http://www.instagram.com/JessicaGouthroFitness ► INSTAGRAM: http://www.instagram.com/LiveLeanTV ► SNAPCHAT: http://www.snapchat.com/add/bradgouthro ► FACEBOOK: http://www.facebook.com/LiveLeanTV ► TWITTER: http://www.twitter.com/bradgouthro ► TWITTER: http://www.twitter.com/LiveLeanTV ► TIK-TOK: https://www.tiktok.com/@bradgouthro ► TIK-TOK: https://www.tiktok.com/@liveleantv #PostWorkout #FatLoss #LiveLeanTV About Live Lean TV: Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week! Business Enquiries: info@LiveLeanTV.com Should You Eat High Glycemic Carbohydrates Post Workout For Fat Loss? | LiveLeanTV https://youtu.be/uDs5O85Fj4Y Live Lean TV http://www.youtube.com/LiveLeanTV

Here are the notes for episode #458 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!In this episode, Noelle and Stef discuss protein post-workout, self discipline with food, and lemon water.Got a question you'd like us to answer? Email us at wellfedwomen@gmail.com.5% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.Timestamps[16:45] Protein Post-Workout[27:09] Self-Discipline with Food[43:24] lemon WaterLinksLemon juice, but not tea, reduces the glycemic response to bread: https://pubmed.ncbi.nlm.nih.gov/32201919/OrganifiSupport your body, energy, immunity, and stress with Organifi.Organifi takes pride in offering the best tasting superfood products on the market at a price that works out to less than $3 a day.You can experience Organifi's high-quality superfoods without breaking the bank.Go to www.organifi.com/wellfed and use code wellfed for 20% off your order.DiviI have been looking for a hair growth serum for almost 5 years now and I've finally found one and I managed to convince them to give you 20 % off!Divi is a scalp serum that improves the appearance of breakage, nourishes hair follicles and removes product and oil buildup.  It has copper tripeptide 1, caffeine, tea tree oil, amino acids, and hyaluronic acid.  It has all of the science backed ingredients I want and none of the unsafe ingredients I don't. Take back control of your hair and scalp health and do it with science backed ingredients and a special offer for you all.  Go to http://.diviofficial.com/wellfed and use code WELLFED for 20% off your first order!Bon ChargeMy favorite blue light glasses company BLUblox is now called BON CHARGE.BON CHARGE is a holistic wellness brand with a HUGE range of evidence-based products to optimize your life in every way.From blue light glasses to EMF management and circadian-friendly lighting, BON CHARGE products help you naturally address the issues of our modern-day way of life effortlessly and with maximum impact.My favorite products from BON CHARGE are their blue light blocking glasses, which are orange and block out all blue light that is known to disrupt circadian rhythms, I wear these at night, and the computer glasses, which greatly reduces eye strain, headaches, and for me, dry eyes when looking at computers.Go to boncharge.com/wellfed and use code WELLFED for 15% off.

The fitness hype machine is in overdrive with questionable claims about supplements and recovery modalities. How do you separate fact from fiction? In this episode, Dr. Erik Korem, a sports scientist and performance coach with over 15 years of experience with elite athletes, presents a summary of Dr. Susie Resiner's AIM7 blog. This blog provides research-backed facts on optimizing your post-workout recovery. Learn: The crucial macronutrient for muscle recovery and how much you need Which supplement actually improves performance and cuts muscle damage Why sleep trumps all recovery strategies (and how much you need) What the science says on cold water immersion and muscle growth Evidence that saunas relieve pain and boost heart health When to use recovery tools as “silver bullets” versus daily strategies How to Maximize Your Post Workout Recovery Get my weekly newsletter - Adaptation. Start AIM7 for Free and get your first month for $1 Use the code: BLUEPRINT at checkout Quotable moments: "The most important thing you can do for exercise recovery is to sleep. It's your body's natural mechanism for adaptation." - Dr. Erik Korem "Generally speaking, if you want to reduce muscle damage post workout and improve faster recovery, improved strength, power output, all the wonderful things that creatine can do for you." - Dr. Erik Korem "I use these things as what I like to call silver bullets to help the athletes feel better and to help prepare them for peaking." - Dr. Erik Korem on recovery tools "This resource cuts through all the noise and gives the facts on how to use these things." - Dr. Erik Korem ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself. On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense. Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/fSee omnystudio.com/listener for privacy information.

In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday's Quah post on the @mindpumpmedia Instagram page.  Mind Pump Fit Tip: Take care of yourself to better take care of others. (2:01) How the cooling pad from Eight Sleep has impacted Adam's life. (21:17) Don't poke the momma bear in the morning. (28:24) Parent hack: Books for toys. (36:03) Sal's latest peptide review: TB-500 and Thymosin Alpha. (38:20) The next propaganda war will be Big Pharma vs. Big Food. (43:12) The ridiculous squatting laws in California. (47:00) Looking for that competitive edge when millions of dollars are on the table. (51:32) Mind Pump Recommends: Beckham on Netflix. (53:26) The Strawberry Walnut & Cream Mind Pump collab with Kreatures of Habit is a HIT! (58:41) Shout out to David Meltzer. (1:02:07) #Quah question #1 - How do I train to failure for the most muscle building when I train alone? (1:03:08) #Quah question #2 - Every time my family sees a video of me squatting, they say “Watch your knees,” because the women in my family have a history of arthritis & bursitis. Are there any special considerations I should consider while lifting with that history? (1:10:24) #Quah question #3 - You talk about the detriment of eating immediately post-workout as your body is still in sympathetic drive. However, I've heard from other sources that this is precisely why you “should” eat post-workout as it gets the body into parasympathetic drive quickly. So, I'm confused, should I eat or not eat immediately after my workout? (1:18:44) #Quah question #4 - If you owned a gym today, what requirements would a brand new trainer need to meet before they could train someone in your gym? (1:22:47) Related Links/Products Mentioned Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! **Save $150 on the Pod Cover.** Visit Kreatures of Habit: Meal One for an exclusive offer for Mind Pump listeners! **Code MP25 at checkout** October Promotion: MAPS Bands | The Skinny Guy ‘hardgainer' Bundle 50% off! **Code OCTOBER50 at checkout** TB-500 Peptide: Benefits, Dosage & Side Effects - Jay Campbell What is Thymosin Alpha 1 and How Does it Work? - Jay Campbell TRANSCEND your goals! Telehealth Provider • Physician Directed GET YOUR PERSONALIZED TREATMENT PLAN!  Hormone Replacement Therapy, Cognitive Function, Sleep & Fatigue, Athletic Performance and MORE. Their online process and medical experts make it simple to find out what's right for you. SNACK FOOD INVESTORS CONCERNED ABOUT THE RISE OF SEMAGLUTIDE Owner of LA mansion taken over by Airbnb squatter ‘from hell' accuses her of extortion History of the NFL in 95 Objects: Stickum - Sports Illustrated Watch Beckham | Netflix Official Site Visit Sleep Breakthrough by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** Mind Pump #2015: How To Apply Advanced Training Techniques To Build More Muscle Visit PRx Performance for an exclusive offer for Mind Pump listeners! Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned David Meltzer (@davidmeltzer) Instagram