Does cardio hinder your strength gains? How does your overall fitness and conditioning level factor into your ability to gain strength? In this episode of the Fiercely Fueled Podcast, Dr. Kristin Lander and Fiercely Fueled Coach Hinrik Pálsson discuss the importance of cardio for lifters. They debunk the outdated belief that cardio negatively impacts strength gains and explore the science behind the benefits of aerobic training for powerlifters. Building an aerobic base can improve work capacity, aid in recovery, and increase stress resilience. But that cardio doesn't have to be intense and in fact working at around 70-85% of your maximum heart rate will maximize benefits. Listen in to learn more and find a form of cardio that you enjoy and incorporating it into your routine to support overall health and strength gains.

Links and Resources:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

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What is metabolism? What does metabolism do? This is the topic for today's podcast. Listen in as Dr. Kristin Lander and Fiercely Fueled Coach Joni Voss talk about metabolism including things that speed up or slow down your metabolism. They also get into dieting it's effects on metabolism as well as reverse dieting.

Links and Resources:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Not all protein is created equal. In this in-depth conversation, Fiercely Fueled Coaches Joni and Pia discuss the types of whey protein and how they differ, plant-based options and considerations, why collagen protein is not enough despite its popularity, and some of their favorite whole food sources of protein, snacks, tips and tricks.

Links and Resources:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

We can't always avoid stressful experiences in life. So how can lifters navigate stressful times while maintaining their training and nutrition goals and also avoiding increasing their stress levels? That is the topic that Fiercely Fueled coaches, Kristin and Joni dive deep into in this episode. Listen in to learn how to handle stressful periods in life with a shift in mindset and turning your training and nutrition into self care instead of falling into old bad habits and counterproductive coping mechanisms.

Links and Resources:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Stress and emotional eating is a very human experience. Why does it happen? Can it be changed? Listen in as Fiercely Fueled Coaches Joni and Pia share their personal experiences as well as how to view it from a behavioral perspective and also the role our environments play in emotional eating and overcoming it.

The topic of sodium can be quite confusing to be honest. In this episode, Dr. Kristin Lander and Fiercely Fueled Coach Pia Marangoni dive deep into sodium, muscle cramps, and electrolytes, as well as cramping on the platform and how to solve that problem. Listen in as they help you sort through some of the old and incorrect information about sodium, how much we need, and why.

Links and Resources:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

• Glycemic Index for Athletes - Episode 16 https://podcasts.apple.com/us/podcast/glycemic-index-for-athletes-episode-16/id1642602340?i=1000604923711

Follow Fiercely Fueled Nutrition:

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YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

What do you envision when you summon up the image of an athlete? Does a six pack mean someone is automatically strong? Not necessarily and especially when it comes to strength athletes. An aesthetic physique does not necessarily make for better performance. Listen in as Fiercely Fueled Coaches Joni, Pia, and Kristin take a deep dive into this topic.

Links and Resources Mentioned in this Episode:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

• Glycemic Index for Athletes - Episode 16 https://podcasts.apple.com/us/podcast/glycemic-index-for-athletes-episode-16/id1642602340?i=1000604923711

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

On today's episode, we explore what it means to have a healthy mentality around food and nutrition. Listen in as Fiercely Fueled Coaches Joni and Michelle share their thoughts around developing a healthy mentality around food, as well as some of their own experiences in different phases of life and training, and how that's shifted and created their current perspectives on nutrition.

Links and Resources Mentioned in this Episode:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

• Glycemic Index for Athletes - Episode 16 https://podcasts.apple.com/us/podcast/glycemic-index-for-athletes-episode-16/id1642602340?i=1000604923711

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Today we are talking about working with pre-diabetic/insulin resistance populations and athletes in particular. Listen in as Fiercley Fueled Coach Pia shares her personal story, why she became interested nutrition, and how she was able to reverse her diabetes while fueling her training by eating a lot of carbohydrates.

Links and Resources Mentioned in this Episode:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

• Glycemic Index for Athletes - Episode 16 https://podcasts.apple.com/us/podcast/glycemic-index-for-athletes-episode-16/id1642602340?i=1000604923711

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

You've got questions and we've got answers! On today's episode, Fiercely Fueled coaches Dr. Kristin Lander and Joni Voss answer questions submitted by listeners via our Fierce Fam forum and Instagram. We love hearing from you and had a lot of fun with this episode. Keep them coming!

Questions covered:

• What to do when you can't train for a long while due to medical issues.

• The impact nutrition and fueling can have on the aches and pains often felt during the last block of meet prep. I can't believe the difference in how I'm feeling.

• How to identify non-functional overreaching and how to navigate

• Should nutrition change for over (55+) athletes?

• When is the pre/post workout training window?

Links and Resources Mentioned in this Episode:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

• Learn To Regulate Your Nervous System Outside Of The Gym To Increase Your Results Inside The Gym https://sistersofironapparel.com/blogs/blog/learn-to-regulate-your-nervous-system-outside-of-the-gym-to-increase-your-results-inside-the-gym-by-dr-kristin-lander-dc-cissn

• Nutrition Changes for Women Over 40 https://podcasts.apple.com/us/podcast/nutrition-changes-for-women-over-40-episode-15/id1642602340?i=1000603870125

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

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YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA