Episode 11 is our first Q & A podcast on 2 nutrition topics:

What would your recommend for best pre and post workout nutrition?

-Need to match pre/post workout nutrition with your goals of losing fat or gaining muscle 

-Pre workout: Espresso, Shake:3 scoops Great Lakes gelatin (hydrolized), 5-10 grams of creatine monohydrate, 2 scoops X-tend elite BCAA's (electrolytes and Ashwagandha), Shroom Tech from Onnit

-Post workout: 3 options-Jay Robb Whey, 3FUEL, Primal Kitchet Chocolate Coconut Primal Fuel (3FUEL after long metcons/runs because more carbohydrate recharge), add 2 scoops of Great Lakes Collogen with protein shake

Sleep supplements: Onnit Key minerals, magnesium glycinate, Dr. Parsley's sleep remedy

Please discuss the holistic/natural-foods out there and how to read through the marketing to determine which of these foods are beneficial or “value” added..

-If food labels make bold claims like fat free twinkies or organic water beware

-There is no shortcut to anywhere worth going just eat real food, not too much, mostly plants (Michael Pollan)

-If you grandparents won't recognize the ingredients beware

-Gluten free cookies and cakes are still high in carbs so should still be treats not a staple

-Treat meat as a side rather than an entree (Rhonda Patrick from Found my Fitness podcast)

-Dirty Dozen-Strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, bell peppers

-Organic matters with produce and dairy but grass fed/free range is more critical with meat/eggs

-Clean 15-Avocado, sweet corn, pineapples, cabbage, onion, sweet peas, papayas, asparagus, magoes, eggplant, honeydew melon, kiwi, cantaloupe, cauliflower, broccoli

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