Fuel You!

By Ryan Turner

Fuel You! with Ryan Turner of Food is Fuel NYC. Your Performance Dietitian, unapologetically using science based nutrition education, helping you apply it to your life, and stay consistent with what w... more

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FAQs about Fuel You!:

How many episodes does Fuel You! have?

The podcast currently has 92 episodes available.

Fuel You! episodes:

May 10, 2023 61. Benefits of Prioritizing Muscle Gain Over Body Fat Loss: Link to Improved Cognitive Function, Mood, and Overall Well-Being
Focusing on muscle gain can positively impact individuals with ADHD or those looking to improve focus, reduce hyperactivity, and boost mood. There are of course unique challenges faced by individuals with ADHD in these areas and explain the potential benefits of muscle gain.
Let's explore the connection between muscle gain and ADHD. There is scientific evidence linking muscle gain and improved cognitive function, mood, and overall well-being. Training, particularly resistance training and muscle-building activities, can help regulate neurotransmitters, improve executive functions, increase dopamine levels, and enhance overall brain health.
There are specific benefits of muscle gain for individuals with ADHD or those looking to improve focus, reduce hyperactivity, and boost mood. Increased muscle mass can lead to improved energy levels, enhanced concentration, reduced impulsivity, better self-regulation, and increased self-confidence.
Engaging in a consistent exercise routine, with a focus on muscle gain, can positively impact individuals with ADHD. Exercise provides:
•structure
•promotes discipline
•releases endorphins (improved mood, reduced stress, and increased motivation)
Of course there's also the importance of proper nutrition to support muscle gain and overall well-being. An individualized diet rich in protein, healthy fats, and complex carbohydrates can provide the necessary fuel for workouts and support muscle growth. As always consult with a Registered Dietitian to develop an individualized nutrition plan.
As we end the episode today, I want to remind you of the benefits of focusing on muscle gain for individuals with ADHD or those seeking to improve focus, reduce hyperactivity, and boost mood vs only focusing on body fat loss. I encourage you to incorporate resistance training and muscle-building exercises into your routine while ensuring proper nutrition, and to consult with healthcare professionals for personalized guidance.
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24min
May 09, 2023 60. Solutions for Training Through Lack of Motivation, Focus, and Impulse Control
We begin the episode by discussing the challenges that people with ADHD, or anyone challenged with following through, may face when trying to stick to a training routine to build muscle.We talk about how ADHD can impact motivation, focus, and impulse control, and how these factors can make it difficult to maintain a consistent workout schedule.

There are similarities and differences between the challenges that someone with ADHD may face and someone without ADHD may face in a muscle building training routine. Both may struggle with motivation and staying consistent, but someone with ADHD may find it particularly challenging due to difficulties with executive function and time management.
Listen as I present some practical strategies for success that can help someone with ADHD stick to a muscle-building training routine. This could include things like:
•Breaking down the routine into smaller, more manageable tasks
•Incorporating a variety of activities to keep things interesting
•Using external cues or reminders to stay on track.
The importance of proper nutrition and rest in a muscle-building training routine is important as well of course, this can be particularly important for someone with ADHD. Eating a diet high in protein, appropriate in fiber, necessary carb and fat for performance - and getting enough rest can help improve focus and energy levels, which can in turn make it easier to stick to a workout routine.

I want to remind you that with some planning and effort, it is possible to build muscle even with ADHD. I want to encourage you to seek out support from Dietitians and/or trainers who are knowledgeable about ADHD and can provide guidance and support along the way.

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16min
May 06, 2023 59. Training Routines & Strategies to Improve Focus, Reduce Hyperactivity, and Boost Mood
Have you ever wondered what a training routine could look like for someone with ADHD and how certain routines, movements, or body areas can help improve focus, reduce hyperactivity, and boost mood.
•Structuring the routine: Training routines for someone with ADHD should be structured to support our unique needs. This could include breaking the routine down into smaller, more manageable tasks, incorporating variety to keep things interesting, and focusing on movements that are engaging and fun.
•Movement types: Different movements can be helpful for someone with ADHD. Exercises that involve coordination and balance, as well as exercises that promote sensory input and tactile stimulation, such as weightlifting or bodyweight exercises.
•Body areas to focus on: Certain body areas can be particularly helpful for someone with ADHD. This could include exercises that engage the core and upper back, which can improve posture and reduce discomfort associated with sitting for long periods of time, as well as exercises that engage the legs and glutes, which can help reduce hyperactivity and improve focus.
•Tailoring the routine: Experiment with different exercises and movement types to find what works best for them, and to seek out guidance from Dietitians or trainers who are knowledgeable about ADHD.
#adhd #adhdwomen #adhdmen #adhdcoach #adhdcommunity #adhdnutrition #adhddietitian #adhdtraining
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22min
May 04, 2023 58. Deniz Perry, Chemical Engineer to Evidence Based Nutrition for ADHDers
Deniz Perry (@dt.perry) is an ADHD creative who shares easy-to-digest scientific info with her community. She’s a chemical engineer who has spent 15+ yrs in biotechnology. She pulls from her background in science & corporate to support ADHDers navigating life, wellness and career with classes and free content.

Make sure to get the best of what Deniz is putting out there for any ADHDer:
Best way to be in the know, the email list:
https://view.flodesk.com/pages/62ead2a2aeb3ce8812ee20d3
Current Masterclass (registration open until April 30th only): LONG STORY SHORT
https://deniz-perry-s-school2.teachable.com/p/long-story-short
Neurodiversity Merch store!!!
https://my-store-d27bf4.creator-spring.com

Thoughts/Topics discussed:
- The ‘real stuff’ vs clinical recommendations… sometimes it’s just eating not to skip a meal
- ADHD specific micronutrient deficiency
- RDA vs ADHD specific recommendations
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57min
April 22, 2023 57. ADHD, Nutrition, and Training: Five Challenges Behind Your Performance and Body Composition Goals
We're creating a space here at the Fuel You! Podcast to discuss nutrition, training, and body composition challenges that EVERYONE faces, but challenges that are discussed through the lens of a brain wired differently. Believe, that the challenges and solutions we discuss can work for my ADHDers out there, but they can apply to anyone looking for solutions. You are wanted, welcomed, and understood without judgement in here. Take a listen.
Why are you not seeing progress in the gym with your performance and body composition goals. Is ADHD creating hurdles we're not aware of? Inattentiveness, hyperactivity, and impulsivity... these are the struggles for ANYONE, but they are intensified for anyone with ADHD.
•Training fasted and chronically under eating calories and protein
•You’re doing too much cardio and not enough heavy resistance training
•Random workouts you find on IG, TT, and YouTube… not following a progressive program
•You’re looking for a quick fix instead of putting in the effort… not to work hard, but to be patient.
•You’re listening to messaging that is not supportive of your ADHD wiring, leading to guilt, shame, and disconnect
We’ll expand more on these challenges in the coming weeks as we discuss systems and solutions that can work for you.
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12min
April 20, 2023 56. Coach Ryan Mayer, ADHD and Total Unconditional Acceptance: Lifestyle Systems for Success
Ryan Mayer is an ADHD Mindset & Performance coach (check out his offer for you below!) and as the Fuel You! Podcast dives deeper into the world of ADHD and how it may affect your performance and body composition goals - he was just the right person to have on for season 2. Before we get into it I need to have your ATTENTION! New first of it’s kind in the ADHD space NOW OPEN! SMS based course ready for you today! More details below...

COURSE DETAILS: Ryan's new course OUT NOW called “How To Find Work That WORKS for Your ADHD.” As Ryan explains, it's a 10-day interactive journey, you will start each morning at 9am. You will receive a text from Ryan with a 90-second audio lesson. Based on the topic for that day, you'll receive a learner-led sequence of texts with thought provoking coaching questions, action items, and 5 printable worksheets.

****SIGN UP HERE and use FUEL30 for 30% off at checkout >> https://ryanmayercoaching.com/courses/ ****

You will benefit a ton from checking out Ryan's TikTok and Instagram (@adhd_coach_ryanmayer) for incredible insight into HIS experience, but more importantly how you can improve the similar challenges he's faced and found solutions for.

I know you can't help but to think how Ryan's ADHD coaching will help you. So, book a complimentary call with him to see how you could work together to find strategies that work WITH your ADHD! https://calendly.com/d/d58-bnx-t5x < schedule a call with Ryan!
Thoughts/Topics discussed today, but not limited to:
- Parenting and Entrepreneurship with ADHD
- What is ADHD "in the office" look like and how to support it as an ADHD coach
- The Ryan Mayer Coaching Digital community: a great place to find support any time of the day and get accountability for things you want to get done.
- Nutrition challenges: They are real for people with ADHD! Primarily, remembering to eat! We may get hyper focused in on a task and lose track of time, thus skipping a meal. I leverage accountability to help me get my meals in.
- Meal prep: getting food chopped up so during the week I can just open the fridge and have healthy options. Pack lunch in my lunchbox even when working from home!
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42min
April 13, 202355. Uncovering Nutritional Deficiencies in ADHD: What You Need to Know with or without ADHD, as an active individual
Low levels of certain nutrients may have an impact on ADHD symptoms and cognitive function. Here's a closer look at the potential consequences of nutrient deficiencies in individuals with ADHD. The nutrients I'll talk about are important for overall health and cognitive function, and their deficiency may impact anyone, regardless of whether they have ADHD or not.
Omega-3 fatty acids: Research has suggested that low levels of omega-3 fatty acids may be associated with an increased risk of ADHD symptoms, including inattention, hyperactivity, and impulsivity. Omega-3 fatty acids are important for brain function, and some studies have suggested that supplementation with omega-3 fatty acids may help to reduce ADHD symptoms.

Iron: Low levels of iron may be associated with cognitive impairment and behavioral problems in individuals with ADHD. Iron is important for the production of neurotransmitters, including dopamine, which may be dysregulated in individuals with ADHD.

Zinc: Low levels of zinc may be associated with impaired cognitive function and behavioral problems in individuals with ADHD. Zinc is involved in the regulation of neurotransmitters, including dopamine and norepinephrine, which may be dysregulated in individuals with ADHD.

Magnesium: Low levels of magnesium may be associated with anxiety, depression, and cognitive impairment in individuals with ADHD. Magnesium is involved in a number of processes related to brain function, including the regulation of neurotransmitters and the maintenance of healthy brain cells.

Overall, while more research is needed in this area, there is some evidence to suggest that certain nutrient deficiencies may contribute to ADHD symptoms and cognitive impairment. By focusing on a nutrient-rich diet and working with a healthcare provider or registered dietitian, individuals with ADHD can optimize their nutrient intake and potentially improve their symptoms and overall health.
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15min
April 10, 202354. Losing it Together: 22 individuals, 180 Pounds Down, Executive Functioning Skills to Conquer the Calorie Deficit
180 pounds down! I coached 22 active individuals to successfully drop 180 pounds of body fat, collectively, while on average, maintaining or increasing their muscle mass. Most were recommended to increase their resistance training, improve their protein and fiber intake, and eat to recover from their demanding training and life schedules. That's not the whole story and could very much be minimizing the lifestyle habits they improved as well. Which brings me to solutions to the challenge of eating in a calorie deficit for someone lacking executive functioning skills because of their current life situation or being challenged with ADHD:
Impulsivity: One solution to impulsive eating is to create a structured eating plan. This might involve planning and preparing meals and snacks in advance, so healthy options are readily available. It may also be helpful to avoid keeping high-calorie, tempting foods in the house. If cravings do arise, it can be helpful to have healthier options readily available, such as fruits or vegetables.

Emotional regulation: For individuals with ADHD who struggle with emotional regulation, it may be helpful to identify alternative strategies for coping with stress or negative emotions. This might include mindfulness techniques, exercise, or engaging in hobbies or activities that promote relaxation and stress relief. Seeking the support of a therapist or counselor can also be helpful in developing healthy coping strategies.

Difficulty with planning and organization: For individuals with ADHD who struggle with planning and organization, it may be helpful to use tools such as meal planning apps, calorie tracking apps, or a planner or calendar to schedule meals and snacks in advance. It can also be helpful to prepare meals and snacks in advance and keep healthy options readily available, such as pre-cut fruits and vegetables or healthy protein sources.

Overall, it is important to find strategies that work for the individual with ADHD, and to seek support from a healthcare provider or coach who understands the unique challenges of ADHD. By developing a personalized plan that takes into account their unique needs and challenges, individuals with ADHD can increase their chances of successfully achieving their weight loss goals while also improving their overall health and well-being.

What has been your more challenge habit to break or improve while successfully improving body composition?

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Help me on my mission to support over 500 people per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.
Check out our ⁠⁠Happiness & Hunger free download PDF⁠⁠ to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.
Join our free online community to Fuel You! and connect with others living a Prioritzed Lifestyle ⁠⁠Click here to join!⁠⁠
Seeking further support for you goals? ⁠⁠Apply to work with us and we'll let you know if it's a good fit⁠⁠
Find me on Instagram at ⁠⁠Fuel You! Podcast⁠⁠ and ⁠⁠Food is Fuel NYC⁠⁠. Please leave a comment under the clip of this of this episode.

Always love and appreciate you,
Ryan
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21min
April 07, 2023 53. Buying the Bigger Pants: Personal Growth and Self-Acceptance
Season 2 Kickoff - continuing to discover how to best Fuel You!
We are continuing to explore and share individualized nutrition and lifestyle strategies, unique to your own satisfaction, satiety, and biological needs... with a new flavor, an evolved focus.
Well informed and dynamic guests lined up and ready to deliver impactful experiences and

__________________________________________
Help me on my mission to support over 500 people per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.
Check out our ⁠Happiness & Hunger free download PDF⁠ to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.
Join our free online community to Fuel You! and connect with others living a Prioritzed Lifestyle ⁠Click here to join!⁠
Seeking further support for you goals? ⁠Apply to work with us and we'll let you know if it's a good fit⁠
Find me on Instagram at ⁠Fuel You! Podcast⁠ and ⁠Food is Fuel NYC⁠. Please leave a comment under the clip of this of this episode.
Always love and appreciate you,
Ryan
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16min
December 02, 2022 52. Madison Swapped Binge Eating Habits for Performance Goals: Sharing Her Story and Success
Struggled with eating? You. Are. Not. Alone.

Madison's journey is her own, but far from unique, in that MANY people in all body sizes and performance levels has struggled. I've seen many people struggle publicly while others take on challenges silently. If this sounds like you, it's important to realize that you aren't alone - which is why I'm incredibly grateful Madison was open to sharing her experience here with us.

Thoughts & Questions Discussed:
1.) Where were you mentally/physically before nutrition coaching? Where are you now?
2.) What changes have you noticed in your body and mindset around nutrition and training (ie confidence, motivation, clarity, etc)?
3.) What was a big breakthrough for you?
4.) Who would you recommend this program/coaching for?

__________________________________________
Help me on my mission to support over 500 people per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.
Check out our Happiness & Hunger free download PDF to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.
Join our free online community to Fuel You! and connect with others living a Prioritzed Lifestyle Click here to join!
Seeking further support for you goals? Apply to work with us and we'll let you know if it's a good fit
Find me on Instagram at Fuel You! Podcast and Food is Fuel NYC. Please leave a comment under the clip of this of this episode.
Always love and appreciate you,
Ryan
...more
13min

FAQs about Fuel You!:

How many episodes does Fuel You! have?

The podcast currently has 92 episodes available.