Podcasts about Protein

Welcome back to today's Friday Review where I'll be breaking down the best of the week!     I'll be sharing specifics on these topics:     Protein Organic Pasta Recommendations Consistency Beats Intensity (tip of the week) Migraines & Cannabis (research) Yamanaka Factors & Cellular Reprograming (research)       For all the details tune in to today's Cabral Concept 3661 – Enjoy the show and let me know what you thought!   - - - For Everything Mentioned In Today's Show: StephenCabral.com/3661 - - - 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!  

Health Affairs' Jeff Byers welcomes dietitian Jenny Lo from Wellness and Sports Dietetics to discuss the recently revised dietary guidelines for Americans. They discuss what's changed, the emphasis on protein, the ambiguity over ultraprocessed foods, and the best advice she gives to new clients looking to make dietary changes. Related Articles:Panel behind new dietary guidelines had financial ties to beef, dairy industries (Stat News)Experts Who Advised on Diet Guidelines Say RFK Jr.'s Version Is Full of Errors (MedPage Today)A Multilayered Public Policy Approach To Ultraprocessed Foods (Health Affairs Forefront)MAHA says its new food pyramid is affordable and healthy. We asked experts (Stat News)

What do halal and kosher really mean? It's a practice focused on specific ethnicities and religious practices. Pam Jahnke sits down with Abdullah Hussaini, a commodity broker with Equity Cooperative and a lamb producer. He says as the ethnic makeup of the U.S. changes, these niche markets are exploding with opportunity for lamb if you know the calendar and how to grow it.The Love Shack might be the ice shanty for some folks this weekend - expect slush on the top of the ice with the warm, sunny temperatures, according to today's Compeer Financial Ag Weather Update with Stu Muck. Remember, no ice is 100% safe!The Archies say it best -- Oh, honey, honey! We take a peek inside the Old Farmer's Almanac and find out that honey can be a big help during cold and flu season. A hot toddy is the way to go!She thinks your tractor's sexy, but what if it drives itself? Ben Jarboe sits down with Brian Luck, an associate professor of Biological Systems Engineering at UW-Madison. Luck says he expects to see autonomous tractors in the fields in the next 5 years, and explains why the idea of more farmers using them is becoming more real.Is chicken, pork, or beef on the Valentine's dinner menu? Extension specialist and Professor Brenda Boetel says as beef and pork supplies tighten and prices climb, chicken is swooping in to fill the gap, thanks to its ability to scale production much faster than red meat. She also tells Kiley Allan that producers should keep a sharp eye on marketing strategies. In this volatile market, a positive margin is never a reason to fly on autopilot.All eyes are on the Winter Olympics... dairy will have its own version March 3-5. Wisconsin Cheese Makers Association Executive Director John Umhoefer previews the World Championship Cheese Contest with Stephanie Hoff!See omnystudio.com/listener for privacy information.

This segment is titled "Dinner: stressful decisions." Our suggestions: How to manage work stress and family meals without losing your mind.The content for this episode is written by Chef WalterLet's face it, friends: Being an adult can be challenging. With deadlines, meetings, and the constant mystery of why your printer never works, cooking a gourmet meal is often the last thing on your mind. When you finally get home, cooking feels like climbing a mountain in sandals. So, again, you reach for the pizza menu, frozen lasagna, or cereal for dinner.Stress doesn't just mess with your mood but also your appetite. When you're overwhelmed, it's easy to end up craving comfort food—think greasy, salty, and super quick to make. It happens in every household, including mine. But there is an easy catch!These quick fixes might feel good, but they can wipe you out afterward. So, how do you break that cycle? How do you serve your family nutritious meals without going crazy? Don't worry.Here are some practical tips to help you tackle dinner chaos. I hope they will be helpful to you as they have for us. 1. Simplify Meal Planning. Meal planning doesn't have to be complicated. Spend 10 minutes on Sunday jotting down dinner ideas for the week. Consider pasta on Monday, stir-fried on Tuesday, and leftovers on Wednesday. This approach prevents the nightly "What's for dinner?" panic.2. If you don't have a slow cooker, consider getting one. It acts like a personal chef. Add chicken, veggies, and broth in the morning, and a hearty stew awaits by evening. Coming home to a ready meal is incredibly comforting.3. Keep Meals Simple. Dinner doesn't need to be perfect. If you prepare scrambled eggs and toast, you've created a balanced meal. Protein? Check. Carbs? Check. Add some baby carrots for a vegetable. The aim is to nourish your family, not win cooking awards.4. Embrace batch cooking. Weekends can be your ally. Spend a couple of hours prepping: chop veggies, cook rice or quinoa, and grill chicken or tofu. A store-in-mise-en-place (everything) in the fridge makes weekday dinners quick to assemble, hassle-free, and fun.5. Pre-washed salad greens, pre-cut veggies, and rotisserie chickens are practical choices. Taking shortcuts is fine. A healthy frozen meal or the grocery store salad bar can be helpful in a pinch. You're being efficient, not lazy. Remember, the solution is temporary.6. Involve your family and share the responsibility! Get your kids or partner involved in cooking. It might take longer and get messy, but it's a great bonding activity. Plus, kids are more likely to eat what they helped prepare.7. Accept Imperfection Sometimes, dinner won't go as planned. The pasta might be overcooked, the sauce too salty, and someone will complain. Laugh it off, order takeout, and try again tomorrow. Food matters, but so does your sanity.8. Balance Nutrition Over Time: You don't need to include every food group at every meal. If breakfast was a banana and lunch was a lackluster salad, it's okay if dinner is more indulgent.Consider cooking for others' palates, NOT your own. Do not impose your taste level on others, which may be very different and uneven. Cook balanced, which means “accepted by everyone.” Some people use more salt when cooking because they like it, but balance is key!Balance occurs over time. If your family eats veggies a few times a week and pizza once, you're doing well. Feeding your family is about love, not perfection. Embrace the chaos, and remember: even if dinner is just cereal, you're together. That's what truly counts.More PodcastsChef Walters Cooking SchoolChef Walters Food ToursSimVal Media USAF+K Newsletter on Substack

FREE STRENGTH WORKOUTS! - Grab a sample week of our Beginner Strength Program "Strength Made Simple" - https://www.digitalbarbell.com/freestrength100 grams? 150 grams? How much protein do you really need? It depends!Thinking about working out at home? Here's what we recomemend buying, and how much it'll cost!Free calorie and protein calculator: https://www.digitalbarbell.com/calorieandmacronutrientcalculatorOur Amazon store: www.amazon.com/shop/digitalbarbellWork 1:1 with Blakley and Jonathan - https://www.digitalbarbell.com/contact-usEmail us: jonathan@digitalbarbell.com - blakley@digitalbarbell.com

Coach Lochi Horner takes you behind the science of sustained energy and strategic snacking, revealing how the right ingredients—and the right timing—can help you feel and perform your best. Discover how the E+ Shot delivers a smooth, natural energy boost without the crash of synthetic caffeine, thanks to adaptogens and L-theanine. Learn when to use it for workouts, productivity, or just powering through your day. Coach Lochi also dives into smarter snacking with protein crackers, explaining how the right snacks can stabilize blood sugar, curb cravings, and support metabolism and weight-management goals. Full of practical wellness tips, product know-how, and simple strategies you can use every day, this session gives you the tools to stay energized, focused, and on track—without feeling deprived.

Send a textIn this episode, we recap the 2026 LOF Lifestyle Retreat in Joshua Tree and break down:Why sleep matters more than supplementsThe science behind protein intakeCaffeine half-life and energy timingSkin is the body's largest organWhy community changes everythingHow insurance can now support lifestyle coachingGrab the replay passShop the tools

Episode Overview In this final installment of the Conquer the Operational Chaos series, John Kitchens and Joel Perso break down one of the most overlooked — yet most powerful — CEO disciplines: knowing your numbers. Growth without visibility creates chaos. More agents, more leads, more deals — without proper tracking — only amplifies inefficiencies. In this session, John and Joel unpack how to measure what actually matters, how to assign the right metrics to each role, and how to move from emotional decision-making to data-driven leadership. If you've ever wondered why your P&L says you're profitable but your bank account feels tight… or why your team feels busy but results are inconsistent… this episode will reset how you think about performance. Because if you don't know your numbers, you don't know your business. Key Topics Covered The Final Piece of Operational Clarity Recap of the Conquer the Operational Chaos framework: Week 1: The Operational Hire Week 2: Building Processes Week 3: Core Buyer & Listing Systems Week 4: Measuring What Matters Why growth without tracking leads to internal breakdown How knowing your numbers protects profitability and performance What "Know Your Numbers" Really Means The difference between tracking data and making decisions Why metrics exist to improve leadership — not to create busywork The CEO mindset shift from guessing to measuring The Financial Foundations Every CEO Must Understand Profit & Loss (P&L): Revenue, expenses, and true profitability Balance Sheet: Assets, liabilities, and owner equity Cash Flow: Why profit and cash are not the same Budget vs. Actual: Where silent leaks in your business happen Assigning Metrics to Every Role Every role in your business must have at least one key metric. Why? People want to know what winning looks like Clear agreements eliminate emotional performance conversations Numbers create accountability without friction Metrics vs. Targets (The Critical Distinction) Tracking a number isn't enough. You must define: What is success? What is the agreed target? What happens when we miss? Agreements replace expectations. Expectations create frustration. Agreements create alignment. Leading Indicators vs. Lagging Indicators Lagging indicators: Closings, GCI, volume Leading indicators: Conversations, appointments set, follow-up activity You can't control closings. You can control conversations. John's breakdown: Conversations → Appointments Set → Appointments Met → Agreements Signed → Closings Reverse engineer your goals down to conversations per hour. The Conversations Per Hour Framework This was one of the most tactical moments of the episode. Instead of asking: "How many conversations per day?" Ask: "How many conversations per hour?" Then reverse engineer: How many conversations does it take to set one appointment? How many appointments does it take to sign a client? How many signed clients does it take to close one deal? How many hours per week must be dedicated to outbound activity? When you know this math, success becomes predictable — not accidental. The "Protein, Carbs, and Fats" Principle Borrowed from Blake Sloan: Protein = Conversations Carbs = Appointment Asks Fats = Face-to-Face Meetings You can hit your main metric and still fail if supporting metrics are ignored. One metric matters. But supporting behaviors matter too. Where to Start Don't try to fix everything. Focus on one priority per quarter. If you're spending significant money in one area (Zillow, PPC, mailers, client events), optimize that first. Clarity compounds. Chaos compounds faster. Resources Mentioned Simple Numbers, Straight Talk, Big Profits – Greg Crabtree Financial Intelligence – Karen Berman & Joe Knight Measure What Matters – John Doerr CSU Dashboard / CTE Business Tracking The Growth Centric – Systems Audit with Joel Perso John Kitchens Executive Coaching → JohnKitchens.coach Final Takeaway There are two major breakdowns in most small businesses: They don't know their financial numbers. They don't know how they're allocating their time. If you know your money and you know your time, you control your growth. If you don't — you're guessing. As Joel put it: "If you don't know your numbers, you don't know your business." And as John reinforced: "It's not conversations per day. It's conversations per hour." Measure what matters. Build agreements. Track leading indicators. Execute with clarity. That's how CEOs eliminate chaos. Connect with Us: Instagram: @johnkitchenscoach LinkedIn: @johnkitchenscoach Facebook: @johnkitchenscoach If you enjoyed this episode, be sure to subscribe and leave a review. Stay tuned for more insights and strategies from the top minds. See you next time!

Another live Q&A! I answer all your questions!Apply for Personal Training with us: https://link.elite360.io/widget/form/T5CK4VnbyZVEkSt3CzF3Get HUGE Savings on clean natural supplements from Legion!https://legionathletics.com/by using the code: DisneyfitDisney Themed Fitness Group-https://www.skool.com/magical-transformations/aboutInstagram-https://www.instagram.com/thedisneyfitcoach/https://www.instagram.com/dinksndisney/

Jason's addiction to kitchen appliances, protein Doritos have entered the chat, the McNugget caviar box sold out and is possibly an influencer scam, and Jill Zarin FIRED from "Real Housewives" reboot on E!See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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In this episode of the Rest, Eat, Move podcast, Matt challenges the booming protein craze, arguing that protein—especially protein powder—has become the new ultra-processed food. While whole foods are widely promoted for health, he highlights a “protein paradox” where that philosophy is abandoned in favor of highly processed powders, bars, and clear protein drinks marketed as healthier simply because they're high in protein. Matt explains how industrial processing strips protein of its original nutrients, increases acidity, and can negatively impact digestion, micronutrient intake, and nervous system balance over time. He contrasts this with whole foods, which naturally provide protein alongside essential vitamins, minerals, enzymes, and balance. Ultimately, he urges listeners to rely less on ultra-processed protein products, resist fear-based marketing, and return to common sense nutrition by eating a variety of real, minimally processed foods.#NutritionPodcast #ProteinMyths #RealFood #WellnessEducation

Confused about which osteoporosis supplements actually work and which ones may be doing more harm than good? In this episode, we clear up the supplement confusion as Dr. Kim Millman returns to discuss the most important supplements for osteoporosis and the common mistakes people make when taking them.  From calcium forms to magnesium ratios, vitamin D optimization, vitamin K2, genistein, and protein, we clarify what supports bone health and what could increase cardiovascular risk. Dr. Millman explains the "calcium paradox," why more calcium is not always better, and how to determine the right amount based on your lab values.  We also explore vitamin K's role in directing calcium into bones (and out of arteries), research on genistein compared with Fosamax, and why adequate protein is essential to prevent sarcopenia and bone loss. If you want evidence-based guidance on building stronger bones safely and effectively, this episode gives you exactly that.   "You really need to have enough protein to fuel your muscles. Without it, sufficient rebuilding is not possible." ~ Dr. Kim Millman   In this episode: - [02:01] - Best forms of calcium or other minerals (and what to avoid) - [05:01] - The calcium paradox: how much calcium is too much?  - [08:30] - Should you stop taking calcium if the CAC score is high? - [11:40] - Magnesium, zinc: types and correct ratios - [15:27] - Optimal vitamin D blood levels - [18:19] - Why vitamin K2 is essential for the bones - [24:45] - Genistein vs. Fosamax research - [30:22] - Protein, sarcopenia, and bone strength - [33:45] - Dr. Millman's consults, courses, and bone health programs   Resources mentioned - Restore & Rebuild: 100 Days to Healthier Bones - https://themillmanclinic.com/randr - use coupon code HappyS26100 for $100 discount - Certified Integrative Bone Health Practitioner Program - https://www.thebonehealthacademy.com  - Contact Dr. Millman's office - (408) 218- 9301 and DrKim@TheMillmanClinic.com - Get quality supplements at Margie's Fullscript dispensary for a discounted price - https://tinyurl.com/supplementsforless   More about Margie - Website - https://margiebissinger.com/  - Facebook - https://www.facebook.com/p/Margie-Bissinger-MS-PT-CHC-100063542905332/  - Instagram - https://www.instagram.com/margiebissinger/?hl=en    DISCLAIMER – The information presented on this podcast should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider. The ideas shared on this podcast are the expressed opinions of the guests and do not always reflect those of Margie Bissinger and Happy Bones, Happy Life Podcast. *In compliance with the FTC guidelines, please assume the following about links on this site: Some of the links going to products are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you (sometimes, I even get to share a unique discount with you). If I post an affiliate link to a product, it is something that I personally use, support, and would recommend. I personally vet each and every product. My first priority is providing valuable information and resources to help you create positive changes in your health and bring more happiness into your life. I will only ever link to products or resources (affiliate or otherwise) that fit within this purpose.

South Dakota Representative Julie Auch talks about her bill to "consider a cultivated-protein food product to be adulterated food." This bill passed through the House and Senate before ultimately being vetoed by SD Gov. Larry Rhoden.A new bill on "fake meat" is still in play for the 2026 legislative session, SB 124, which Gov. Rhoden is calling a "compromise." Learn more about this topic that is happening in real time in this week's episode.Read the bill HB1077 here: https://sdlegislature.gov/Session/Bill/26999Read Governor Larry Rhoden's statement here: https://news.sd.gov/news?id=news_kb_article_view&sys_id=ad6169141b0fba14df4edb1de54bcb3dLearn about SB124 here: https://sdlegislature.gov/Session/Bill/27110Who is CJ Foods, what is the SF project? https://www.keloland.com/keloland-com-original/who-is-cj-foods-what-is-the-sf-project/CJ Cheil Jedang Reveals Strategy to Actively Push for Alternative Meat Production https://m.ajupress.com/view/20220329171527456

Why are the new dietary guidelines pushing full-fat dairy and red meat? Is saturated fat actually a healthy fat? And is Dr. Oz wrong for referring to alcohol as a "social lubricant"? In this episode, Amy exposes the conflicting nutrition advice, impossible math, and double standards, and helps you make sense of the chaos—so you can eat for your brain, body, and future health.What to Listen For(03:54) – Why the Dietary Guidelines Advisory Committee and their 400-page report was disregarded(05:45) – RFK Jr.'s quote: “We are ending the war on saturated fats” and what nutrition science reveals(07:23) – Healthy fats vs. essential fatty acids—and what's wrong with how the guidelines defined them(09:14) – Saturated fat ≠ essential fatty acid and why that distinction matters for brain and body health(11:05) – Math problem: 3 servings of full-fat dairy per day + prioritizing protein make it nearly impossible to stay under 10% sat fat limit(13:18) – Lactose malabsorption stats by ethnicity and why nutrition science must take health equity into account(15:04) – The MIND diet's take on fats(16:38) – The culture war: carnivore vs. vegan and how that influenced the new guidelines(19:42) – Joe Rogan's carnivore diet experiment and why its biggest advocate abandoned it later(26:40) – Dr. Oz, alcohol as a “social lubricant,” and what the guidelines ignoredThe saturated fat "controversy" reveals just how much industry, culture wars, and politics are shaping our national dietary guidelines.As you navigate your health journey, focus on evidence-based strategies like increasing fiber, prioritizing omega-3s, and limiting saturated fat to support brain and metabolic health.

Chytilová's 1979 PanelStory at the Berlinale, Czechia's historically first winter olympic medal, Science without Borders: researcher Štěpánka Nedvědová on proteins

From protein overload to supplement confusion, the wellness industry has a lot of opinions right now. We sit down with Angelo Keely to talk about what the science supports when it comes to muscle, protein intake, essential aminos, and aging well after 35. If you're overwhelmed by protein advice, this episode brings it back to reality.Timestamps:[1:37] Intro[3:50]  Welcome Angelo [4:27] What area of nutrition research are you most excited about right now and why?[8:50] Do you feel like the recommendations are somewhat accurate?[37:20] What can we do to sell ourselves up for success in the morning And what do you think about fasted workouts first thing in the morning with the concept of protein, timing and stress?[1:00:28] How do we grow muscle over the age of 35 aside from being in a calorie surplus? [1:05:55] No matter what I do, I'm always super sore the day after I workout. What should I do?Episode Links:Go to getkion.com/wellfed to get 20% off your order.Sponsors:Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.Go to http://mdlogichealth.com/wfcolostrum , and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products. Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

If your January motivation is already gone (same), this episode is your reset — without the guilt spiral. We're joined by Senada Greca — strength coach, founder of WeRise, and yes, Kim Kardashian's personal trainer — to break down what actually works when it comes to fitness, consistency, and building a body you feel strong in (not punished by). Because by February, most people aren't “lazy” — they're just burned out from setting unrealistic goals and trying to do too much too fast. We talk about why so many women fall off their routines, how to build discipline when you don't feel motivated, and the simple strategy shift that changes everything: start smaller than you think, stay consistent, and let it build. Senada shares her method for sustainable strength training (even if you only have 30 minutes), what to prioritize in a week, and why lifting weights won't make you bulky — it will make you healthier, stronger, and more confident. If you've been feeling like you can't stay consistent, you don't know where to start, or you're tired of starting over — this episode will make you feel capable again.  A Sony Music Entertainment production.  Find more great podcasts from Sony Music Entertainment at sonymusic.com/podcasts and follow us at @sonypodcasts  To bring your brand to life in this podcast, email podcastadsales@sonymusic.com Learn more about your ad choices. Visit podcastchoices.com/adchoices

The health and fitness space is changing fast—and not all of it is for the better. In this episode of The Fitness League Podcast, Josh, Alessandra, and Joelle break down the rising popularity of GLP-1 medications, the explosion of peptide marketing, and the growing influence of social media on how people make health decisions. We talk honestly about what these tools can and can't do, why quick fixes are being sold as long-term solutions, and how misinformation spreads when integrity takes a back seat to engagement. This isn't about fear or shame—it's about becoming a smarter consumer in an industry that often profits from confusion. We also introduce and reinforce the L5 Method—training, nutrition, mindset, movement, and habits—as the foundation that no medication, supplement, or trend can replace. Along the way, we discuss caffeine use, community and environment, and why foundational health practices still matter most if your goal is sustainable progress. If you've felt overwhelmed by health trends, unsure who to trust, or curious about where modern medicine fits into a healthy lifestyle, this episode will help you zoom out, think critically, and refocus on what actually moves the needle. APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching The Fitness League app https://www.fitnessleagueapp.com/ Macros Guide https://www.lvltncoaching.com/free-resources/calculate-your-macros Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik Chapters 00:00 Introduction to the Fitness League Podcast 01:49 The Impact of GLP-1 Medications 05:23 The Role of Influencers in Health and Fitness 09:12 Navigating the Health and Fitness Industry Safely 18:50 The L5 Method: A Holistic Approach to Health 19:51 Foundations of Weight Management 21:13 Stacking Strategies for Weight Loss 23:18 The Importance of Protein and Strength Training 27:16 Self-Reflection on Fitness Goals 28:43 The Role of Caffeine in Performance 33:53 The Gym Environment and Its Impact 37:12 Closing Thoughts on Consistency and Growth

HOUR 3: Is salmon a meat? Protein? full 2299 Tue, 10 Feb 2026 22:00:00 +0000 lx2gEGGiy62LEVEnUUDIOCeEfG5YJvEe news The Dana & Parks Podcast news HOUR 3: Is salmon a meat? Protein? You wanted it... Now here it is! Listen to each hour of the Dana & Parks Show whenever and wherever you want! © 2025 Audacy, Inc. News False https://player.amperwavepodcasting.com?feed-link=https%3A%

What should actually be on your plate if you want to feel better, get healthier, and see real results from your workouts? Amy Hudson sits down with Gerianne Cygan to break down a simple, practical approach to eating that supports how your body moves, recovers, and ages. Drawing from the Exercise Coach Nutrition Playbook, they unpack how everyday food choices impact three major health trouble spots: blood sugar regulation, inflammation in the body, and digestive health. They walk through the core categories of foods that should make up your plate, explain why each one plays a critical role in metabolic health, and show how the right choices can amplify your exercise results, improve energy, and support long-term strength and independence. Gerianne shares why protein is the most important food group. Protein isn't just for building muscle; it's essential for repair, hormone production, and immune function. Without enough protein, the body simply can't perform at a high level long term. Gerianne explains how muscle directly impacts your quality of life. Muscle is a key driver of metabolic health, balance, and strength as we age. It's also one of the biggest factors in whether you remain independent later in life. Why muscle loss accelerates as we get older. As we age, our muscles become less responsive to protein intake. That means older adults actually need more protein, not less, to maintain strength and resilience. Gerianne reveals why animal protein is considered the gold standard. Animal sources contain all nine essential amino acids in the correct proportions. This complete profile is critical for muscle repair, hormone production, and immune health. Gerianne explains why plant protein is not the same as animal protein. You need significantly more calories from plant sources to match the protein in animal foods. That makes it much easier to overeat while still falling short on protein. Amy covers a common mistake many people make when choosing plant protein. The volume required to hit protein targets is often underestimated. This is especially important for anyone working with a personal trainer to improve body composition. Learn why quality food and supplements act like daily medicine for the body. Cutting corners here often shows up later as health problems. Gerianne reveals why vegetables deserve a permanent place on your plate. They provide micronutrients your body can't produce on its own. Vegetables also support gut health, hormone balance, and inflammation control. Amy covers the smartest way to prepare vegetables for maximum benefit. Light steaming or sautéing preserves nutrients better than aggressive cooking. Mixing raw and cooked vegetables creates variety and better overall nutrition. Gerianne reveals how to eat fruit without wrecking your blood sugar. Whole fruit, paired with protein or fat, helps slow sugar absorption. This is especially important for people managing diabetes or fat loss. Gerianne shares simple rules for eating fruit without spikes. Choose whole fruit instead of juice and watch portion size. Pair fruit with protein or fat to slow sugar absorption. Gerianne talks about healthy fats and why they're essential. Fats provide long-lasting energy and support brain, heart, and hormone health. Omega-3s in particular play a major role in mood, memory, and inflammation control. The fear many people still have about fat. Growing up in the low-fat era taught many that eating fat makes you fat. In reality, the right fats help regulate hormones and support metabolic health. Gerianne shares how qualified personal trainers approach long-term nutrition. A good coach focuses on food that supports strength, recovery, and independence, not quick fixes. Nutrition choices today determine how well your body performs years from now. Which is the best drink to take for long-lasting health? According to Gerianne, water is always the right answer, whether you're on a 30-day challenge or not. Proper hydration supports digestion, energy, and overall performance.     Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com ExerciseCoach.com/weight-loss The Exercise Coach: Nutrition Playbook by Gerianne Cygan The Exercise Coach Whole Food Recipes     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Summary In this episode, Ali Damron dives deep into the concepts of longevity and aging well, discussing the importance of consistent health practices, the impact of diet culture, and the role of hormones and supplements. She emphasizes the significance of building muscle, maintaining good sleep hygiene, and simplifying nutrition to promote overall health and well-being as we age. Takeaways Longevity and aging well are becoming increasingly popular topics. Diet culture has fluctuated between body positivity and weight loss trends. Hormone replacement therapy is beneficial but not accessible to everyone. Consistency in health practices is more effective than quick fixes. Building muscle is crucial for longevity and reducing health risks. Sleep deprivation can significantly impact health and insulin sensitivity. Nutrition should focus on adequate protein and fiber intake. Fiber is essential for preventing colon cancer and regulating blood sugar. Dopamine-driven trends can distract from effective health practices. Boring health advice often yields the best long-term results. Sound bites "Longevity is everywhere right now." "Consistency in health practices is key." "Nutrition can be so simple, truly." Chapters 00:00 Introduction to Longevity and Aging Well 02:52 The Impact of Diet Culture on Aging 06:10 The Role of Hormones and Supplements 08:58 The Importance of Consistency in Health Practices 12:08 Building Muscle for Longevity 15:03 The Significance of Sleep and Circadian Health 20:10 Nutrition Simplified: The Role of Protein and Fiber   Ali's Resources:  Calm the Chaos: Practical Tips and Tools for Stopping Anxiety in It's Tracks Course! Consults with Ali  BIOptimizers Magnesium Breakthrough 10% off using code ALIDAMRON10 www.alidamron.com/magnesium Master Your Perimenopause Course + Toolkit "Am I in Perimenopause?" Checklist.  What Hormone is Imbalanced? Quiz! Fullscript (Get 10% off all supplements) "How To Balance Your Hormones For Better Sleep, Mood, Periods and Energy" Free, On Demand Training Website  Ali's Instagram Ali's Facebook Group: Holistic Health with Ali Damron 

Can intuitive eating and weight loss exist at the same time… especially after having kids? In this episode of Nutrition for Mamas, postpartum dietitian Brooke Miller talks with board-certified psychiatrist Dr. Stefanie Reinald about the real, nuanced middle ground between intuitive eating and wanting to lose weight as a mom. If you've ever felt: • Guilty for wanting your jeans to fit again • Confused by anti-diet culture • Uncomfortable in your postpartum body • Afraid to track food but unsure what your body needs • Told you must “accept your body” even when you don't feel healthy This conversation is for you. We discuss: • What intuitive eating actually gets right • Where intuitive eating can miss the mark for moms • Why wanting weight loss is not automatically unhealthy • How nourishing your body can naturally support fat loss • Protein and fiber needs for postpartum moms • Hormones, set-point weight, and metabolism after pregnancy • When tracking food helps vs when it hurts • Why the scale is neutral (but not always helpful) • GLP-1 medications and modern weight culture • How to feel more comfortable in your body today • Healthy motivation vs punishment mindset Dr. Reinald shares clinical insight from working with women with eating disorders, postpartum mental health struggles, and hormone imbalances, along with her personal experience as a mom of four. This episode is Part 2 of our burnout series. Watch Part 1 for burnout, hormones, ADHD in moms, and exhaustion after baby. 

Few men understand the legal evolution surrounding hormones, peptides, and performance drugs—something Rick Collins, Esq., has seen firsthand as the defense lawyer for the fit and jacked.In this episode of the Smart Nutrition Made Simple Show, I sit down with Rick, an attorney who has spent decades working at the intersection of fitness, supplements, hormones, and the law. He has represented athletes, advised supplement companies, and handled cases involving testosterone, anabolic steroids, and peptides. If you're considering TRT, peptides, or long-term performance, this conversation cuts through the hype and focuses on the real risks and responsibilities. Tune in now to make wiser, more informed choices as you age.Timestamps:00:00 – Episode Overview01:42 – Podcast Intro02:11 – Rick's Background05:00 – Lawyer for the Fit and Jacked10:00 – Defending Clients in the Supplement Industry12:45 – Peptide Popularity and Risks15:30 – Peptide Legal Gray Areas19:40 – Testosterone's Role in Health23:10 – TRT Perception Shift27:00 – Bloodwork vs. Symptoms in TRT31:30 – Peptides Explained36:10 – Clinic Safety and Quality Control41:00 – Muscle and Strength After 4046:20 – Training After 4051:30 – Protein and Longevity56:10 – Bone Health with Resistance Training1:01:40 – Proactive Health in Midlife1:07:30 – Final Takeaways1:10:10 – OutroConnect with Rick Collins, Esq.:Website: https://www.rickcollins.comInstagram: https://www.instagram.com/rickcollinsesqLinks & Resources:Connect with Ben on Instagram: https://www.instagram.com/bodysystemscoaching/Learn more about Ben's coaching program: www.bodysystems.comSubscribe to the Smart Nutrition Made Simple Show on Apple Podcasts - https://podcasts.apple.com/us/podcast/the-smart-nutrition-made-simple-show-with-ben-brown/id1244912234 Spotify -

In this mailbag episode, I answer your real nutrition questions about fueling an active, plant-based lifestyle. We cover how much fat is too little (or too much) for athletes, nutrition tips for perimenopausal women with Hashimoto's, how to support bone healing after a fracture on a vegetarian diet, and whether relying on soy protein is healthy. Plus, I break down why you might be getting headaches and feeling awful after long endurance workouts—and exactly how to fix it with smarter fueling and electrolytes. If you're a runner or cyclist trying to feel stronger, recover faster, and stop underfueling, this episode is for you.Leave your questions for the next mailbag episode here! Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book

Are you really getting enough protein as an athlete, or are social media food rules steering you wrong? In this episode, we break down one of the most commonly asked questions in nutrition and explain what protein needs actually look like for athletes in real life. We react to viral nutrition content that shocks people, like recommending Rice Krispy treats for athletes, and explain why sugar is not the enemy when it comes to fueling performance. We dive into purposeful snacking, ingredient obsession, and how carbohydrate sources support training, recovery, and consistency for athletes. You will also hear our unfiltered take on the word "healthy" and why labeling foods as good or bad often hurts athlete performance more than it helps. If you are an athlete confused about protein intake, sugar, snacks, or what "healthy eating" even means anymore, this episode is your reset. This conversation is for athletes who want better performance without burnout, food guilt, or chasing perfection. Expect nuance, science, and practical takeaways you can actually use.

Master the basics to conquer strength and longevity! Best part is that simplicity equals time efficiency!Takeaways:You need these basic movements for strength and longevity.Results come from progressing core movement patterns over time.Mastering basic movements leads to better intuition and skill.Overcomplicating workouts can hinder progress.Basic recovery practices are essential for busy parents.Nutrition plays a crucial role in fitness and recovery.Simplifying exercise choices can lead to better results.Measuring progress is vital for improvement.Focus on foundational exercises to build capacity.Live limitless and prioritize your health. Try These:Click Here to Download the FREE Recovery Blueprint E-BookTry Out Isotonix Turn Up before your next workout!30g of Protein and Creatine packed in one scoop!Keywords:fitness, busy parents, basic movements, recovery, nutrition, strength training, longevity, exercise programming, core stability, functional training

Dr. Freeman busts the myth that plant-based diets lack protein—and explains how poor diet is fueling a surge in chronic illness. #PlantProtein #ChronicDisease #VeganNutrition #HealthTalks

In the first Ask Me Anything episode for this Year of the Fire Horse, host Amelia Phillips answers listener questions on protein milk, the top longevity-focused biomarkers to track, and – one of your favourites – how to lose fat without losing muscle. (PS. Check out Episode 251 for a deep dive into this topic with the amazing Sharelle Grant.) About the host: Amelia Phillips is an exercise scientist, nutritionist, and published researcher (BSc, MNut) with a career spanning 26 years in health. She is the co-founder of Vitality360, a functional health platform that helps people gain deep insights into their health and make targeted changes for lasting vitality.A respected media presenter, Amelia has been featured on Channel 9’s hit show Do You Want to Live Forever? and is dedicated to helping people build a life of energy, connection, and purpose at any age or stage of life.Instagram: @_amelia_phillipsHave a question? Email: ap@ameliaphillips.com.auFind out more at: www.ameliaphillips.com.auDiscover Vitality360: https://v360.health CREDITSHost: Amelia Phillips Audio Producer: Darren RothMusic: Matt Nicholich Production Partner: Nova Entertainment Pty Ltd Healthy Her acknowledges the Traditional Owners of the Land we have recorded this podcast on, the Gadigal people of the Eora Nation. We pay our respects to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. See omnystudio.com/listener for privacy informationSee omnystudio.com/listener for privacy information.

Protein grams don't tell the full story. In this episode, Vanessa Spina is joined by Paul Moughan, a world authority on protein quality and amino acid digestibility, to explore why fat loss can stall and muscle can be lost — even on a high-protein diet. Dr. Moughan, a Distinguished Professor at Massey University and architect of DIAAS, explains why protein absorbed and delivered to muscle matters more than protein consumed. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa You'll learn: Why identical protein intakes can produce very different body composition outcomes How low-quality protein may drive hunger and muscle loss during dieting Why protein grams on labels are misleading for fat loss and recomposition This episode isn't about eating more protein — it's about eating protein that actually counts.

FREE SUPPORT & RESOURCES:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat

 If you're honest, you've probably asked yourself this at least once: We're trying so hard… so why does nutrition still feel so confusing?In this episode of the Gymnast Nutritionist Podcast, Christina breaks down one of the biggest disconnects she sees with families of competitive gymnasts: parents believe they're fueling well but key pieces are missing that directly impact health, growth, and performance.Nutrition advice is everywhere, and much of it is designed for adults not growing, training athletes. In this episode, Christina dives into why young gymnasts' needs are completely different, and how common obsessions with protein and fiber can actually backfire when basic fueling isn't in place.If your gymnast:Is “eating healthy” but still struggles with energyGets full quickly but isn't meeting fueling needsRelies heavily on protein products or fiber-boosted foodsHas inconsistent performance, focus, or recovery…it's time to look closer.Christina explains: ❗ Why protein needs for gymnasts are often misunderstood ❗ How fiber can create a false sense of fullness in under-fueled athletes ❗ Why real food matters more than fortified products ❗ How timing around training impacts performance and safety ❗ What successful families are doing differently to support long-term growth and consistencyHere's the hard truth: adequate fueling is a safety issue. Gymnasts can work incredibly hard in the gym but if their bodies aren't properly supported, progress stalls and injury risk rises.If you're stuck in the cycle of “we're doing everything right, but nothing is improving,” this episode will help you identify what's missing and what to focus on first.

Welcome back to the Flex Diet Podcast! In this solo episode, I dive into the concept of coaching leverage, a key aspect of the Flex Diet Certification. Learn how to maximize muscle growth, improve performance, and enhance body composition through eight essential interventions, including protein intake, sleep, and more. I discuss the practical application of metabolic flexibility and flexible dieting principles to help you and your clients achieve sustainable results. Don't miss this opportunity to gain insights and tips that you can apply right away. Flex Diet Certification is open from February 9th to 16th, 2026. Sign up now and start your transformation!Enroll now: https://miket.me/fdcSponsors:Fitness Insider Newsletter: https://miketnelson.com/Available now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:17 Overview of the Flex Diet Certification00:57 Details of the Flex Diet Certification03:09 Enrollment Information and Bonuses05:10 Introduction to Coaching Leverage05:45 Physiology and Psychology in Coaching07:03 Importance of Sleep in Coaching10:22 Protein as a Key Intervention11:56 Ranking Interventions by Coaching Leverage14:04 Conclusion and Final Thoughts17:10 Disclaimer and Legal InformationGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

Send us a message! In this episode we will be covering Facebook Live Questions 1/26-2/1/26  from Dana's free Facebook Group Registered Dietitian Exam Study Group with Dana RD!Check out the Practice Questions Program here. Get the free RD Exam Prep Masterclass here. test out the recorded classes with the Free Trial.  Looking for additional tutoring service? Visit my website! Shop all recorded courses at https://danajfryernutritiontutoring.teachable.comJoin the RD Exam Prep Mastery Program for access to the Situational Practice Questions,  Key Topics Review, Vocab Classes, Wed 8pest Group tutoring , study guides and a new trouble area video each week!Need a Crash Course before your exam? Check out the 4 part Pre-Exam Crash Course: Key Topics Review.

Ever feel overwhelmed by conflicting nutrition advice? One influencer swears by seed oils while another demonizes them. Your feed is flooded with "80 grams of protein" meal challenges, and you're left wondering: what should I actually believe?In this episode, I sit down with Colleen Christensen, registered dietitian, recovering perfectionist, and the compassionate voice behind the wildly popular @No.Food.Rules Instagram account. Colleen shares her personal journey from competitive dietetics student to her struggle with eating disorders, and ultimately to becoming one of the leading voices helping people unlearn decades of diet culture programming.This conversation is a masterclass in cutting through nutrition misinformation. Colleen breaks down why seed oils have become the internet's latest villain, what's really happening with the protein obsession, and why authority bias keeps us trusting the wrong "experts." But more importantly, she shares the one thing that changed everything for her recovery: learning to experiment with food instead of following rigid rules.In this episode, you'll learn:Why reading the headline isn't enough, and how to actually evaluate nutrition studiesThe two biggest nutrition myths getting in the way of normal eating right nowHow to become your own best experiment (and why that's more powerful than any meal plan)Why the education piece matters just as much as the inspirationWhat it really means to find joy in midlife eating, beyond just saying "all foods fit"Connect with Colleen:Instagram: @NoFoodRulesRelated Episodes You'll Love:EP #137: 5 Tips for Spotting Nutrition Misinformation with Dr. Emma BeckettEP #138: 5 Things I Wish I Had Known About Intuitive Eating 10 Years AgoEP #123: You Are More Than What You Eat with Dr. Emma BeckettWhat did you think of this episode? Click here and let me know!

SummaryIn this Coaches Roundtable Q&A, Chase and Chris answer real listener questions about food, training, mindset, and staying consistent.They start by talking about how easy it is to eat way more calories than you think, especially when eating fast food. A single meal can take up most of your daily calories without you even realizing it. This leads into a bigger conversation about awareness, tracking your food honestly, and why so many people feel like they barely eat but still struggle with fat loss.The guys also answer questions about training struggles, including why assisted pull ups feel harder set to set, what happens if you need surgery and have to stop lifting, and how quickly strength actually comes back. They explain muscle memory, recovery, and why taking time off does not erase years of progress.They dive into protein needs as you get older, why spreading protein across meals matters, and how strength training helps your body use protein better. They also cover mental roadblocks like knowing what to do but not doing it, and how systems, planning, and accountability make all the difference.They finish by answering what you should drink during workouts and keep it simple with practical advice you can actually use.Chapters(00:00) Welcome Back and Coaches Roundtable Intro(00:20) Fast Food Calories and Why Awareness Matters(04:50) Teaching Kids and Adults How to Make Better Food Choices(09:10) Assisted Pull Ups and Why Strength Drops Between Sets(11:53) Surgery, Time Off, and Losing Progress Fear(16:11) Muscle Memory and Bouncing Back Faster Than You Think(16:20) Protein Needs as You Age and Anabolic Resistance(20:06) Mental Hurdles, Consistency, and Building Better Systems(26:00) What Should You Drink During Your Workout(30:23) Final Thoughts and How to Submit QuestionsSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

Standing at the pantry at 9am eating your kids' granola bars because you're starving again? It's not willpower—it's protein! In this episode, I'm breaking down exactly why that oatmeal and banana breakfast isn't cutting it and giving you 5 simple, high-protein breakfast ideas that will help you lose belly fat, build muscle, and finally have stable energy throughout the day.  If you're a mom struggling with consistency, low energy, and unwanted trips to the pantry, this episode will change how you fuel your body for strength training workouts and sustainable fat loss. Enjoy! -Rachel Next Steps:  Chat with me about how my program works Get your Protein Cheat Sheet

Health and Human Services Secretary Robert F. Kennedy Jr. was in Nashville this week, speaking at both the State Capitol and the National Cattlemen's Beef Association convention. During his remarks, he highlighted the Trump administration's health care policies and promoted the new food pyramid, which emphasizes a high-protein diet.

What happens when the grid goes down and the grocery store shelves go empty? In this episode, we sit down with brothers Jordan and Nancy Roberts, founders of Grid Down Chow Down, to talk about the real vulnerabilities in America’s power grid, food supply, and “just-in-time” system and why most people are far less prepared than they think. What started as a family solution during COVID turned into a mission-driven business built around food insurance: clean, grass-fed, freeze-dried protein that can last 15–25 years without sacrificing nutrition or taste. We dig into how Grid Down Chow Down was built, how freeze-drying actually works, and why protein, not carbs or preservatives, is the foundation of real preparedness. We also talk about: How fragile the U.S. food system really is Why freezers fail and long-term storage matters Supporting American ranchers instead of foreign meat conglomerates Travel, hunting, and everyday use (not just doomsday prepping) Faith, purpose, and running a true “kingdom business” Use code BRYCE for 10% off at griddownchowdown.com ------------------------------- Ready to JOIN THE FIGHT? Join Bryce’s email list for opportunities to join the discussion, get exclusive interviews, and MUCH MORE: Bryceeddy.com For daily episodes, news, and conservative discussions like this, SUBSCRIBE to The Bryce Eddy Show:https://podcasts.apple.com/us/podcast/the-bryce-eddy-show/id1635204267 Instagram:https://www.instagram.com/thebryceeddyshow/ X:https://x.com/Bryceeddy1 Protect your life’s hard work with real Gold & Silverhttp://BryceEddyGold.com Start today and receive up to $10,000 in free Silver Move easier and live pain-free with Joint Complex: https://www.nationhealthmd.com Use Code: BRYCE for 35% OFF your order! Protect your gut from hidden parasites- feel lighter and more energized: https://www.naturesblaststore.com Use code: BRYCE at checkout for 35% OFF ParaTarget! Unmatched Supplements: https://www.unmatchedsupps.com/?sca_ref=10265694.915qoHrd8b Micronic Silver: https://www.micronicsilver.com/?ref=BRYCE See omnystudio.com/listener for privacy information.

In today's episode of Fitness Stuff for Normal People, Marianna and Tony break down how to lose weight without tracking a single calorie. Yes, fat loss requires a calorie deficit, but no, you don't need to log every bite of food for the rest of your life. The real goal is building simple, realistic systems around food, movement, and recovery that make the deficit happen automatically. This episode shows you how to engineer your environment so fat loss feels predictable, sustainable, and way less exhausting.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Sign up for Fitness Stuff PREMIUM here!!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ALL of our complete 12-week training programsBonus episodes every FridayJust $5 /month⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Legion Athletics⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠BOGO 50% off for your first order + 2X points on every order after thatuse code “FSPOD” at checkoutTimestamps(4:53) Why calorie tracking works(10:05) When tracking doesn't make sense(16:50) Step 1: Protein anchor each meal(21:16) Step 2: Fiber anchor each meal(30:00) Step 3: 10k steps daily(33:18) Step 4: Slowing down(44:12) Step 5: Stop fighting biology(49:45) When a calorie count actually matters

Welcome back to the Monday Morning Brew series! Today we're talking about something that can feel complicated, emotional, and honestly… overwhelming for a lot of people: nutrition.But don't worry, this isn't a diet episode.This isn't a “cut everything out” episode.This is a "kindness" episode.Because February is all about intentional movement, consistency, and showing up for yourself. And part of showing up is fueling your body in a way that supports your energy, your mood, and your confidence without stress, guilt, or perfection.So today, we're breaking down simple, realistic nutrition habits that you can start this month… and actually keep. Let's get into it.SEGMENT 1: WHY NUTRITION FEELS HARDLet's be honest, nutrition is one of the most confusing parts of health.There's so much noise out there:“Eat this, not that.”“Cut carbs.”“Only eat clean.”“Try this new trend.”It's exhausting.And for a lot of people, food is emotional.It's comfort. It's culture. It's connection. It's coping.So when someone says “just eat better,” it's not helpful.What is helpful is focusing on small, doable habits that support your body without taking over your life. That's what we're doing today.SEGMENT 2: HABIT #1 HYDRATION MADE EASYLet's start with the simplest habit: hydration.Most people walk around dehydrated and don't even realize it and dehydration affects:Energy, Mood, Digestion, Cravings, Headaches, Motivation.So here's your February hydration habit:Drink one extra bottle or glass of water each day.... that's it! Not a gallon.Not a strict schedule.Just one extra.If you want to make it even easier:Keep a bottle near youAdd lemon or fruitDrink a glass before your morning coffeePair water with a daily habit (like brushing your teeth)Small hydration wins add up fast.SEGMENT 3: HABIT #2 ADD, DON'T RESTRICTHere's a mindset shift that changes everything: Instead of focusing on what to cut out… focus on what to add in.Restriction creates stress. Addition creates balance.Here are simple “add‑ins” for February:Add a serving of fruit to breakfastAdd a vegetable to one meal a dayAdd a source of protein to your snacksAdd a handful of nuts or seedsAdd a fiber‑rich food like berries, oats, or beansWhen you add nourishing foods, your body naturally feels better and you don't feel deprived. This approach is gentle, sustainable, and perfect for listeners who struggle with all‑or‑nothing thinking.SEGMENT 4: HABIT #3 PROTEIN FOR ENERGY + SATIETYLet's talk about protein, not in a bodybuilder way, but in a "support your energy" way.Protein helps keep you full, Stabilize blood sugar, Support muscle recovery, Improve mood and focus.Here are easy February protein wins:Greek yogurt, Eggs, Chicken or turkey, Beans or lentils, Cottage cheese, Tofu, Protein shakes, Tuna packets, Nuts or nut butter.Your habit for this week: Add one source of protein to at least one meal or snack each day and keep it under 30 grams per MEAL. That's it... Simple, Supportive, Doable.SEGMENT 5: HABIT #4 LISTEN TO YOUR BODY, NOT THE INTERNETThis one is big. Your body is always communicating with you, but most of us are too busy, stressed, or distracted to listen.This month, try this: Pause before you eat and ask: “What does my body need right now?”Not “What should I eat?”Not “What's the healthiest option?”Just… “What do I need?”Maybe you need something warm.Maybe you need something hydrating.Maybe you need something grounding.Maybe you need something with protein.Maybe you need something comforting, and that's okay too.Listening builds trust.And trust builds healthier habits.SEGMENT 6: HABIT #5 THE 80% FULL CHECK-IN Here's a gentle habit that helps with overeating without restriction: Pause halfway through your meal and check in with your fullness.Ask yourself:Am I still hungry?Am I satisfied?Am I eating out of habit?Am I eating because it tastes good?Am I eating because I'm distracted?You don't have to stop eating.You don't have to change anything.Just check in.Awareness IS the habit.SEGMENT 7: WEEKLY CHALLENGE “Fuel With Intention” Alright, here's your February nutrition challenge for the week.THE CHALLENGE: “Fuel With Intention”For the next 7 days, choose one of these habits:Drink one extra glass or bottle of waterAdd one fruit or vegetable to your dayAdd one source of protein to a meal or snackDo one 80% fullness check‑inPause before eating and ask, “What do I need?”Just one.Not all five.Not perfection.Choose the one that feels the most supportive right now.Nutrition doesn't have to be overwhelming. It doesn't have to be restrictive. It doesn't have to be stressful.It can be simple. It can be gentle. It can be supportive. This February, focus on fueling your body with kindness, one small habit at a time.If this episode helped you, share it with someone who's working on their health this month. And stay tuned, we've got a really neat charity event coming up in March that Velotric, an e-bike company will be sponsoring and you have a chance to win an E-bike! As always, be a kind human, let's help each-other whenever possible, like Mr Rogers said, look for the helpers, make sure when someone looks for the Helpers, they see YOU, be the change you want to see in the world and thank you thank you for sharing this time to listen to us and we will see you again soon, have a great rest of your day! See you in the next episode!Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support.TEAM LTP:My IG: @livetoprogressVoice-over credits

In this special guest episode, my past client Alicia and I talk about some common mistakes women make when trying to recover from Hypothalamic Amenorrhea and her own personal success story in how she got it back in under 3 months!If you feel like you have tried it all to get your period back and are looking for more 1:1 support to help you in your own journey, apply for Nourished to Thrive 1:1 coaching below to get started:APPLY FOR NOURISHED TO THRIVEFollow Emily on IGConnect with Alicia

This episode is sponsored by Timeline. Support your cells and how you age with Mitopure® Gummies from Timeline. Visit https://timeline.com/FLIPPING50SHOW and save up to 39% off your Mitopure® Gummies. Other Episodes You Might Like: Previous Episode - Yoga and Bone Density: Are you just a pose away from better bones? Next Episode - What Every Woman Over 50 Needs To Know About Weight Loss and Anti Aging More Like This: Women's Health Researcher Abbie Smith-Ryan on Protein & Exercise for Longevity The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data Resources: Don't know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Join the Flipping50 Insiders Facebook Group. Connect with other women navigating menopause fitness and get daily tips and support. Use Flipping 50 Scorecard & Guide to measure what matters with an easy at-home self-assessment test you can do in minutes. Hormonal Phase and Training Intensity has been talked about, debated, and often oversimplified—especially for women navigating midlife and menopause. Instead of opinions, myths, or influencer hot takes, this episode walks through a 2025 research that finally tested whether your cycle actually changes how hard you can train when intensity is high. If you want clarity instead of confusion about Hormonal Phase and Training Intensity, this episode is a must-listen.

I'm admittedly a brekkie newbie, but I think I've nailed the art of a breakfast that is ENERGIZING, high in nutrients, but also cleansing & doesn't leave me feeling weighed down.Plus, it's super chic.SHOP THIS EPISODE: https://shopmy.us/collections/3855095?tab=collectionsIMPORTANT QUESTION: what do you eat for breakfast? I actually *really* want to know

The new dietary guidelines from the USDA call for Americans to “eat real food” and consume less “highly processed” food. But how? By some estimates, ultraprocessed foods make up nearly 60% of the average American adult diet, and they're all over school lunch menus.Health policy expert Laura Schmidt and nutrition policy researcher Alyssa Moran join Host Flora Lichtman to talk about ultraprocessed foods and our food supply. What might they be doing to our health, and what steps could policymakers take to help Americans eat less of them? Guests:Dr. Laura Schmidt is a professor at the Institute for Health Policy Studies at the University of California, San Francisco.Dr. Alyssa Moran is deputy director of the Center for Food and Nutrition Policy at the University of PennsylvaniaTranscripts for each episode are available within 1-3 days at sciencefriday.com. Subscribe to this podcast. Plus, to stay updated on all things science, sign up for Science Friday's newsletters.

This is a short discussion on the supplements popularized by the $30B+ “fitness industry,” which has emerged in just 20 years. Let’s talk about protein powder and bars, creatine, nitric oxide, and pre- and post-workout products. Connect With Me: Blog Website LINKS AND RESOURCES: Watch Video Version Here: Youtube Video- Subscribe now! Robyn's Substack– Subscribe HERE! Get Take Daily HERE Want to detox with Robyn? Check this amazing deal HERE! Join Robyn’s personal-interaction health coaching group HERE! Join Robyn for a free class for Bitcoin Insiders- Sign up HERE! **Get this episode's resources: https://greensmoothiegirl.com/your-high-vibration-life/episodes/supplement-myths-protein/ The post Ep. 354:  Fitness Supplements: Do You Need Extra Protein, “Pre-Workout,” “Post-Workout?” appeared first on GreenSmoothieGirl.

As we age and lose weight, preserving  muscle becomes more critical than ever. Enter essential amino acids. Today Dr Motley sits down with Angelo Keely, founder of Kion,  a company that supplements high quality essential amino acids, to break down why EAAs are key for building and maintaining muscle and optimizing protein. Visit https://getkion.com/ancient for 20% off!   TOPICS DISCUSSED: What's so essential about essential amino acids?  What kinds of protein offer the best results?  HOW you consume protein matters.   What does the research say about the debate over whey protein? Follow Kion: @Kion ------  Want more of The Ancient Health Podcast? Subscribe to the YouTube channel. Follow Dr. Motley! Instagram ------  * Visit ⁠⁠https://getkion.com/ancient⁠⁠ for 20% off!   * Enjoy mineral replenishment in a shot glass at beamminerals.com/DRMOTLEY and use code DRMOTLEY for 20% off!