What are you doing now to improve your performance in life, sports and your future self? Today I review an interview from Mike Mutzel and Dr. Gabrielle Lyon found here If you want to get stronger - start eating 30-50g protein each meal, three times a day + lift heavy weights + short intensity intervals 20-30 seconds 2-3x per week + MAF/Zone 1-2 endurance training 1-3x week after you have built up a foundation!  Meet with a coach and/or experienced coach to help create a personalized program as there is not a once size fits all approach for everything! Learn more on www.debbiepotts.net and my YouTube channel LOW CARB ATHLETE.  

Coach Debbie on Getting Stronger this Winter Season

Debbie Potts is the host of 'The Low Athlete Podcast', author, speaker and coach. Transform the WHOLE you from the inside out with The WHOLESTIC Method elements.  In this podcast, you will gain the knowledge how to burn fat, optimize health (mitochondria!) and improve athletic performance.  If you want to be a peak performer in LIFE and SPORTS, then listen in each week to our conversations on all topics to optimize your health and longevity.  

Do you want to improve your athletic performance AND the aging process at the same time?  Debbie will discuss the elements of with "The WHOLESTIC Method" program:
1.	Nutrition
2.	Exercise
3.	Sleep
4.	Stress
5.	Movement & Mobility
6.	Digestion & Gut Health (Immunity!)
7.	Hydration
8.	Happiness, Play & Gratitude

Life is not a Race… it is a journey.  Learn from Debbie’s mistakes in over training and being addicted to busyness for too many years.  Now she is on a mission to help others living life as a race to avoid burn out and break down at a cellular level.  

You will learn how to become metabolically flexible fat burner, optimize your health, and improve your performance for athletics- or just the challenges of daily life! More is not better... The GOLDILOCKS Effect is real! Learn from Debbie's mistakes, experiences and education. Stop over training, under recovering and living each day as a race. 

You will learn when you should slow down to push the 'pause-reset' button to re-calibrate daily!  We discuss external stressors and hidden internal stressors that are impacting your ability to burn fat, performance gains and longevity. 

Men and women are different but also that we are all bio-individuals with different genetic make up, stressors and lifestyles- so there is NOT once size fits all approach to anything! 

Join the journey and transform the WHOLE you from the inside out with "The WHOLESTIC Method' elements and Coach Debbie Potts.  Debbie is committed to following her purpose, passion and mission to helping transform the WHOLE you from the inside out with "The WHOLESTIC Method". 

Read all about Debbie's journey in her book 'LIFE IS NOT A RACE' and in her 'The WHOLESTIC Method Manual" on Amazon. Contact Debbie to learn about her "health detective" services on www.debbiepotts.net 


Debbie is a certified Kion Coach, Functional Nutritional Therapy Practitioner (NTP) and certified Functional Diagnostic Nutrition Practitioner (FDN-P) - as well as much more! 

Learn more about Debbie on www.debbiepotts.net.

Debbie Potts
Health Coach, Author, Speaker & Podcaster
Host of The Low Carb Athlete Podcast
The WHOLESTIC Method Coaching Program
FNTP, FDN-P, NASM CPT, CHEK HLC, Kion Coach
BURN FAT. OPTIMIZE HEALTH. IMPROVE PERFORMANCE.

Alternative Health

Health

Fitness

Health & Fitness

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Sign up for our YouTube channel and watch our conversations here- hit SUBSCRIBE! Today we dive into training zones, fuel sources at various intensities, testing and not guessing plus more tips from the master Joe Friel! Joe Friel is a life-long athlete and has a masters degree in exercise science. He has trained and conferred with amateur and professional endurance athletes from a wide variety of sports since 1980. Based on this experience he cofounded TrainingPeaks.com in 1999 with son Dirk Friel and friend Gear Fisher. He currently coaches only a few athletes. He mostly focuses on training emerging top-level coaches on best practices in preparing endurance athletes for competition. This regularly takes him to coaching seminars around the world. He also consults with corporations in the sports and fitness industry and with national Olympic governing bodies worldwide. His Training Bible books for road cyclists, mountain bikers, and triathletes are used by several national sports federations to train their coaches. Friel’s philosophy and methodology for training athletes was developed over more than 40 years and is based on his strong interest in sport science research and his experience training hundreds of athletes with a wide range of abilities. His views on matters related to training for endurance sports are widely sought and have been featured in such publications as VeloNews, Bicycling, Outside, Runner’s World, Women’s Sports & Fitness, Men’s Fitness, Men’s Health, American Health, Masters Sports, The New York Times, Triathlete, 220, and many more. Joe lives and trains in the mountains of Sedona, Arizona. Learn more on his website and be sure to order his new 5th edition of The Training Bible! https://joefrieltraining.com/a-quick-guide-to-setting-zone/ What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. Choose to thrive each day and not survive the day. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

Episode #541 Joe Friel on Heart Zones, Lactate & More Training Bible Tips

     Today we dive into a third episode on Essential Amino Acids as from the team at Body Health and Perfect Aminos. What are essential amino acids?  How do we get stronger as we age? What are the strategies to building muscle? How should we use EAA for recovery and repair from workouts? For overall health and energy, increased lean muscle mass, collagen production, and stronger bones, take a baseline of 1 - 3 servings daily:        For maximum utilization of PerfectAmino it’s best to take it 30 minutes before other fats or proteins, or 1-2 hours after. However, if this is not possible you will still get fantastic results and near 99% utilization – so don’t worry! Start with the following amounts for your body weight:  Up to 110 lbs: Take 1 - 2 servings first thing in the morning or before bed. 110 - 140 lbs: Take 2 servings first thing in the morning or before bed. 140 - 170 lbs: Take at least 2 servings first thing in the morning and 1 before bed. 170 - 200+ lbs: Take at least 2 servings first thing in the morning and 1-2 before bed.  If you take those amounts you should be noticing positive changes within a couple of weeks.NOTE: When taking two servings in a day it is most effective when taken at the same time, not split up.               If you workout daily:  To improve performance, you may want to add 1-2 servings to the above. Take PerfectAmino before your workout as well as before bed, to enhance recovery. You will get the most for recovery taking PerfectAmino before bed. However, it can also be taken 20-30 minutes before a workout for maximum endurance and prevention of muscle loss, especially during fasted workouts. One would not then need to take more after the workout as the aminos will still be in your blood stream helping recovery. They will normally be in the blood stream for about 2-3 hours.         There are some larger people who do intensive, 1-2 hour workouts and use PerfectAmino as their main protein source. They take 2 servings in the morning, 2 servings before their workout, and then 2 before bed. They do very well with this as their primary source of protein.  https://bodyhealth.com/collections/perfectamino-tablets-and-powders and use our code LOWCARBATHLETE for a discount! Any questions?  Send them to Coach Debbie Potts at www.debbiepotts.net       

Episode #540 with Chase Baldwin on EAA & Protein Utilization

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Almost all of us are missing essential vitamins and minerals from our diets that leave us feeling unwell and unable to achieve our health goals—even those of us who take our daily multi, buy organic produce, or have tried to kick-start our health with different dietary habits. Now, bestselling author Dr. Sarah Ballantyne throws all of that out the window in favor of a simple yet radical idea: choose foods to meet our nutritional needs. Unlock health and vitality with Nutrivore, a transformative guide that navigates the world of nutrition, dispels diet myths, and empowers you to embrace a nutrient-focused lifestyle tailored to your unique needs. With no food off-limits, Nutrivore is a permissive dietary structure, emphasizing nutrient-rich selections compatible with your preferred diet or anti-diet, that can reduce your risk of future health problems and help alleviate the symptoms you’re currently facing—so you can finally start feeling good every day. Dr. Sarah Ballantyne, PhD is the founder of Nutrivore.com and New York Times best-selling author of Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat. She creates educational resources to help people improve their day-to-day diet and lifestyle choices, empowered and informed by the most current evidenced-based scientific research. With Nutrivore, Dr. Sarah has created a positive and inclusive approach to dietary guidance, based in science and devoid of dogma, using nutrient density and sufficiency as its basic principles: Nourishment, not judgment. The book releases May 14th, 2024. Link: https://nutrivore.com/go/book/ What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

Episode #539 on The Nutrivore with Dr. Sarah Ballantyne

Dr Mikki Williden graduated with Bachelor of Science in Human Nutrition, and a Bachelor of Physical Education from the University of Otago, Dunedin, New Zealand. She attained her Masters in Science (Human Nutrition) with First Class Honours in 2003, focusing on the development of a childhood obesity prevention programme. As a registered nutritionist, Mikki has been privately consulting with clients since 2006 and has worked with a vast number of people with different health and performance goals. In 2011 she obtained her PhD after completing her doctoral thesis in health and productivity in the New Zealand workforce and spent several years in the academic environment working on research projects related to low carbohydrate high fat diets.  She hosts a twice-weekly podcast, Mikkipedia, which dives deep into the topics of nutrition, longevity, fitness and health and is the Director of Nutrition for SFuels, an innovative sports nutrition company. She is the creator of Mondays Matter, a successful fat loss group programme that utilises evidence-based techniques to help thousands of people support their body composition goals, alongside personal consultations and monthly meal plans to support an individual’s health goals.   www.mikkiwilliden.com   Watch our video conversation and the follow up video here: https://youtu.be/YPI1hu2OFSY?si=BJ1gwLE3RKQRfMK2   https://youtu.be/RJjL0tay-Jo?si=QfWqcAZkN-GWN2I6           Fueling used at various intensities Zone 2 vs. Zone 4/5 Testing and not guessing zones and fat oxidation rates Fueling during training zone 2  Fasted vs. fed - eating real food - nutrient timing  During training session (bike vs. run)  Carb dose per hour if over 1h30 or 2 hours plus? Fuel type and purpose   hydration- electrolytes    Fueling during racing    pre workout during hydration    Post workout fuel  Men vs. women  Zone 2 endurance LSD vs. HIIT/SIT/Heavy lifting fuel source used and when to fuel with extra calories    Do you want to learn more on this topics?  Send your questions, experiences and comments to Coach Debbie and Mikki via www.debbiepotts.net      

Episode #538 with Dr. Mikki on Fueling the Endurance Athlete

Aonghus is CEO and co-founder of FoodMarble, the maker of the world's first digestive breath tester. Coming from an engineering background, Aonghus originally created this technology to help his wife figure out which foods she could eat, so she could get a handle on her gut health challenges. He's passionate about helping people measure and truly understand the workings of their own digestive systems. Find out more at foodmarble.com Watch the video conversation here and hit subscribe for updates!   Listen to my recent interview here with Dr. Davis on SUPER GUT protocols.   Food Marble Topics:  What is your purpose, passion and mission? What is the AIRE DEVICE? How does our digestion optimally and what goes wrong for many people?  How gases are produced - SIBO and why?  What is the process? Track what you eat to understand how different foods impact your digestion. How breathe impacts gut health - SIBO  Take breath tests After you eat, the app asks you to take breath tests. The results help you track your digestion in real time. Monitor and improve your symptoms See how food, sleep and stress are affecting your gut and make changes.     7. What are the BENEFITS of testing and not guessing SIBO and foods - how to use data to course correct and health- correlate with building a SUPER GUT!? 8.  Personalised info- how does it help personalize info = real-time results. 9. How would using a FoodMarble breath tester and app will help you find the foods that work for your digestive system. It’s easy, it’s validated, it’s all in your breath.   Save on your device with code DEBBIE or click here

Coach Debbie on Getting Stronger this Winter Season

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