Fuel, Sweat, and Science with Dr. Tiff

We all want to let loose sometimes. Or it's a wedding, a birthday, an anniversary, a vacation. What about "cheat days", and how do they fit into a fitness, or body composition journey? Can you have those days, or do they erase weeks of hard work in the gym, hours of meal prepping and counting macros all for one day off. 

In this episode, my final FAREWELL episode, I discuss the real data around a "REFEED" day, and whether they work or they are necessary. In what situations are they beneficial, and how you could use them to help your process and progress without worrying about the side effects. 

Show Highlights

What science is there around a refeed or a cheat day?

Who should implement them and how?

Thanks, and I might be back soon, but taking a break for now to focus on some other things.

Sylvester Stallone had to sell his dog in order to fund his first Rocky script. 

JK Rowling got turned down by 12 publishers before someone picked up the Harry Potter books. 

Amazon, Apple...so many tech companies started in garages. 

Every March we can't wait for the NCAA Cinderella story.

...NFL playoffs this weekend we saw Jacksonville and San Francisco pull off underdog victories.

The underdog mindset brings with it less pressure, a more relaxed approach to challenges with no one holding expectations over your head. In this episode we will talk about how you can cultivate that same mindset as you work toward goal achievement. 

Show Highlights

Some of the most famous underdog stories. 

Why people can always get behind the underdog

How we can use this mentality to help drive our own goal achievement

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We all know resolutions, and in large part goals go unattained. Why? Let's talk about how we can be more effective in our intentions this year, and every year. 64% of resolutions set in January are abandoned within a month. Moreover, when we determine what our priorities are, we have to really compare those to our values. That is what can really set you up for success in your process.

Remember, failing is not fatal, it is feedback. Little setbacks means more information, and opportunity to change and improve. Let's do it right this time...the only way to fail is to never try.

Take Aways

Goals, Intentions and Values. How they relate

Assessing resources, barriers and support

Understanding how to measure success, and how not to.

The Process is as important as the product.

Can you ditch the All-0r Nothing Mindset that so many people can't shake during the Holidays. Not going "all out" does not mean that you cannot enjoy yourself, have some traditional favorites, but still roll into the New Year ready to roll (not literally).

Think about how you can give yourself unrestricted permission to eat. Meaning you do not deny or categorize foods as "off limits", but you also know you can have things whenever you choose so you are less apt to overdo...feeling like "I have to have this all or I will never get it again".

Being in tune with your body, hunger, fullness. Moving your body in the morning on busy, social days sets your mind up for success. Exercise is not meant to "earn" calories, but it can leave you better able to manage the mental challenges of the day.

Take-Aways

Give yourself permission.

Give yourself parameters.

Pick Your Poison,...and not all of them.

Make it about more than the Food.

The debate is decades old. Do you need to get up cussing at your alarm clock to throw on your sneakers and hit the gym at the crack of dawn just to get the benefits of the extra fat burn? The research is just not there. Do you burn more fat by training in a fasted state. Probably...but does this always mean you will lose body fat? Nope. Not if your nutrition is not dialed in.

If you are training fasted, but not keeping yourself in a calorie deficit over the coming days, weeks, months then you are still not going to see results.

It really comes down to preference, training performance levels, what type of duration and training. Moreover, what your goals are around fat loss. There is not a "right" answer, but there are some important things to consider. I will discuss them all if you tune in!

If we all have a natural set point weight, then why are some people obese? What about BMI, doesn't that tell us where everyone's weight should fall based on height? What is the truth about set point theory, how does it apply to dieting, weight regain and eating disorders. 

In this episode I explore the idea of a natural genetic blueprint of weight, and how you know you are there. Dieting, and obesity have muddied the waters, but there is a place we all feel and function optimally. Can we change it, sure...but to what end?

It's a constant conversation in gyms, among people trying to lose weight, starting a weight training program. The scale isn't moving, and you chalk it up to "Well, Muscle Weighs More than Fat"...

Is this really true? Does a lb. of bricks weigh more than a lb. of feathers? Nope. Does a lb. of muscle weigh more than a lb. of fat. Nope, both weigh a lb. BUT, is muscle more dense per volume, absolutely. And that is what people mean. It is semantics. So, they are not Wrong, but it is a little more complicated. And, the scale is a terrible measure of progress regardless. And I am going to tell you why. Tune in and learn more.

Episode Take-Aways

Does Muscle Weigh More?

What Does the Scale Neglect?

What about BMI, is it BS?

How to Really Track Body Composition.

So many options out there as the Keto lifestyle continues to take off. How do you know which ones are legit? What about these Protein chips and cereals?

In this episode I discuss the Buzz words, how to determine the best and most well-backed products. What do you need to learn about food labels, ingredient lists, claims and counts.

What is Keto?

What are the key components of the best products?

Why do we need to be leery of claims and packaging?

How to give yourself the best chance of success, and health.

Protein Bars are EVERYWHERE. Even bars that don't have a complete protein source are being marketed as "protein" bars. They tout balance, and energy, and recovery. But which one is right for you? How do you sift through it all and make the right choice.

What source of protein is best?

What about sweeteners, and sugar?

How much fiber is enough, not too much?

In the episode I will discuss it all, and you will be off and shopping with the right tools.

It is not a myth. Stress can cause you to gain weight. So, you are sitting there wracking your brain as to why you cannot move the needle. You keep cutting calories (stress), you exercise more and harder (stress)...and then you are anxious and STRESSED because you don't know what else to do. Oh, and pile on top of that kids, work, relationships, life in general.

In this episode I will discuss the WHY of stress and weight gain, why it goes to our belly, how we can mitigate it, and why you don't need to STRESS about it :)