Ever find yourself feeling diet-curious because of the latest IG trend, biohacking bro, or promise of fast results? We're going to help you untangle truth from myth and understand what drives interest in trendy diets while adopting a more practical approach to eating.

Research mentioned in this podcast:

Protein Timing vs Overall Intake

Early Time Restricted Eating

Limitations of Intermittent Fasting

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Sometimes the internet can be so helpful with sharing and creating dialogue but when it comes to health, fitness, and topics like menopause, it doesn't take much for the dialogue to shift into a less-than-helpful space where fear mongering and grifting create confusion and concern.

So today, we're talking about that as well as how we are preparing for the menopause transition while we are still several years away from getting to it. We hope you enjoy listening to this conversation!

Resources mentioned in this episode:

A qualitative assessment of health behaviors and experiences during menopause: A cross-sectional, observational study

An Interventional strategy of physical activity promotion for reduction of menopause symptoms

Decreasing menopausal symptoms in women undertaking a web-based multi-modal lifestyle intervention: The Women's Wellness Program

The role of diet in managing menopausal symptoms: A narrative review

High Physical Activity Level May Reduce Menopausal Symptoms

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In this episode, Alex and Meredith dive deep into answering the question - Am I giving myself grace that I need? Or am I letting myself off the hook?

They explore the concepts of victim mentality, the importance of self-compassion, and how language and visualization can play a crucial role in achieving your goals. Whether you're struggling with motivation, dealing with personal barriers, or learning to set realistic goals, this conversation offers valuable insights to help you find the right balance.

Resources Mentioned in This Episode:  

· Fogg Behavior Model

· Episodic Future Thinking

· David Goggins on the Joe Rogan Podcast

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On this episode of the Afternoon Snack Podcast, Meredith discusses her decision to retire from 1:1 coaching after 8+ years. If you have ever struggled or are currently struggling to make a change, even one that you know will be very positive, there is a lot to take away from this episode.

There are a lot of new things coming for Tactic and 1:1 coaching will still be a major part of that! Alex and Meredith talk about their personal journeys and why creating happiness through authenticity is so important to them both.

Resources Mentioned in This Episode:  

· Sam Valentine

· Amanda Holden

· Kattie Gati Tassian

· Dana Miranda

· Georgia Simmerling

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In this episode, Alex and Meredith discuss the challenges and learnings from their recent endurance endeavours including the Calgary Marathon and The Dusty Bandita. They dive into the importance of managing expectations, the experience of balancing multiple sports, and the lessons learned from both the successes and the setbacks.

 — Alex’s Calgary Marathon Experience
 — The Dusty Bandita Women’s+ Only Gravel Race
 — Balancing Multiple Sports and Training Insights
 — Reflecting on Expectations and Achievements
 — Does Exclusion Increase Inclusion?

Resources Mentioned in This Episode:
 · The Dusty Bandita:https://www.thedustybandita.com//
 · The Calgary Marathon:https://calgarymarathon.com/
 · The Weight of Gold:">https://www.imdb.com/title/tt8311394/
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Learn More About Us Here and be sure to follow Tactic Nutrition on IG!
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In this episode, Meredith shares her firsthand experience racing the Unbound 200, the biggest gravel race in the world. From unexpected mechanical issues to the mental grit required to push through the miles, this episode offers a behind-the-scenes look at what it really takes to finish a race of this scale. The conversation dives into the importance of community, race prep, and the balance amateur athletes must strike between real life and rigorous training.— The Unbound 200 is an iconic and demanding gravel race that pushes riders to their physical and mental limits.

 — Mechanical setbacks that tested strategy and resilience.
 — Nutrition, heat management, and mental toughness.
 — The cycling community and it's powerful support system.
 — Balancing recovery with everyday life.

Resources Mentioned in This Episode:
 · Unbound Gravel Race: https://www.unboundgravel.com/
 · Tips for Heat Management in Endurance Sports
 · Girls Gone Gravel: https://www.girlsgonegravel.com/
 · Cycling Nutrition Strategies
 · Real-Time Race Tracking Tools
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Learn More About Us Here and be sure to follow Tactic Nutrition on IG!
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In this episode, Alex and Meredith have Tactic coach Lynsey Martin back on the podcast to discuss the nuances of strength and hypertrophy training, and their new program Build. They talk about the science of muscle growth, the importance of training to failure, and the benefits of specialized techniques like blood flow restriction and eccentric overload. They also explore how to maintain training progression and avoid common pitfalls like muscle soreness and plateaus. Learn more about the Tactic Functional Fitness Programs here.

— We’re Live From Lynsey’s Basement Couch

— Lynsey’s New Horse

— The Importance of Mechanical Tension in Training

— Understanding Hypertrophy and Strength Training

— Practical Advice for Training to Failure

— Understanding the Breakthrough Moment

— Form Deviations and Training to Failure

— Mechanical and Metabolic Stress in Training

— The Role of Muscle Damage and Soreness

— Progressive Overload and Training Adaptations

— Advanced Techniques and Blood Flow Restriction

— The Importance of Eccentric Training

— Training Frequency and Volume

— Daily Undulating Periodization (DUP)

— Tactic Functional Fitness Programs

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Tactic Coach Lynsey Martin on Individual Variation in People’s Abilities to Reach Goals

· Listen to Afternoon Snack: Reverse Dieting with Tactic Head Coach Lynsey Martin

· Listen to Afternoon Snack: All About the CrossFit Games Semifinals with Tactic Coach Lynsey Martin

· Follow Lynsey @lynsmartin on Instagram

· Listen to Afternoon Snack: Body Image, Self Esteem, and the Complex Relationships We Have with Ourselves with Lynsey Martin

· Tactic Functional Fitness: Get Started

· Tactic Functional Fitness: Sample Program

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Want to work with Tactic Functional Nutrition? Check Out Our Services

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

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In this episode of Afternoon Snack, Meredith and Alex welcome back Tactic Nutrition Coach, Jess Reimche to the podcast. Jess shares her recent experiences with hip surgery, recovery, and its impact on her daily life. They cover the psychological and physical challenges of recovery, maintaining a healthy mindset, and the importance of community support. Jess provides insights into balancing life, fitness, and personal well-being amid unexpected challenges.

— Jess's Background in Herpetology

— The Journey of Hip Pain and Diagnosis

— Physical Therapy and the Decision for Surgery

— Post-Surgery Realizations and Adjustments

— Managing Expectations and Mental Health

— Finding the Right Coach

— The Importance of Accountability

— Gut Health During Recovery

— Favorite Fiber Sources

— Challenges with Nutrition and Body Image

— Coping with Physical Limitations

— Future Plans and Letting Go of Timelines

— Support Systems and Community

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Finding Balance in Fitness, Nutrition, and Life with Tactic Coach & Biology Professor Jess Reimche, PhD

· Custom Probiotics

· Lucy Mailing, PhD: Integrative, Evidence-Based Gut Health

· Listen to Afternoon Snack: Body Image, Self-Esteem, and the Complex Relationships We Have with Ourselves with Lynsey Martin

· Work with Jess at Tactic Nutrition! 

· Follow Jess on Instagram @jess_reimche

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Want to work with Tactic Functional Nutrition? Check Out Our Services

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

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In this episode, Meredith and Alex discuss personal DIY projects to essential recovery strategies for optimal performance. They explore the importance of nutrition, sleep, and strategic rest, debunk common myths around 'active recovery,' and assess the value of popular recovery tools like cold plunges, saunas, and wearables.

— DIY Projects and Challenges

— Building the Bear Bin

— The Window Covering Dilemma

— Recovery and Training Insights

— Understanding Tapering and Fatigue Management

— Personalized Training Strategies

— Balancing Work, Life, and Training

— The Role of Nutrition in Recovery

— The Importance of Rest Days

— Deload Weeks and Mental Breaks

— Effective Recovery Tools and Techniques

— The Debate on Active Recovery

— The Role of Sleep in Performance

— Wearables and Recovery Metrics

Resources Mentioned in This Episode:

· Tactic Functional Fitness: Get Started

· Tactic Functional Fitness: Sample Program

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Want to work with Tactic Functional Nutrition? Check Out Our Services

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

Stay in the loop with us by signing up for our email list!

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In this episode, Meredith and Alex discuss the launch of their new Tactic Functional Fitness App, highlighting its various features and how it caters to different fitness levels. They dive into the details of their fitness programs, including the Foundations program, daily workouts, and upcoming additions like hypertrophy and HYROX streams. They detail how to progress through the programs, the importance of scaling workouts, and strategies for enduring challenging fitness routines. Learn more about how to get started with Tactic Functional Fitness and try a sample week workout plan here!

— Mental Strategies for Endurance

— Pushing Through Pain and Discomfort

— Launching Our New Fitness App

— Foundations Program for Beginners

— Scaled and Limited Equipment Workouts

— The TOTS: Tight on Time Workouts

— Daily Workout Structure and Benefits

— Warmups, Videos, and Community Support

— New Programs: Coming Soon

— Personalized and Semi-Personalized Coaching

Resources Mentioned in This Episode:

· Tactic Functional Fitness: Get Started

· Tactic Functional Fitness: Sample Program

· Listen to Afternoon Snack: WTF is Going on in Our Business?! (Tactic Functional Fitness: Alex and Meredith’s Version)

· Listen to Afternoon Snack: Our Houston HYROX Recap with Lynsey Martin!

· Listen to Afternoon Snack: Recipes, Running, and Relationships with Tactic Nutrition Coach Jill Kerslake

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Want to work with Tactic Functional Nutrition? Check Out Our Services

Learn More About Us Here and be sure to follow Tactic Nutrition on IG!

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