In this episode I breakdown rest days: are they important and how many do we need for fitness success?

Sources:

https://www.colorado.edu/today/2018/11/13/healthy-buffs-making-gains-your-rest-days#:~:text=Strenuous%20workouts%20cause%20muscle%20breakdown,our%20bodies%20replenish%20glycogen%20levels.

https://www.healthline.com/health/exercise-fitness/rest-day#benefits

https://blog.nasm.org/why-rest-days-are-important-for-muscle-building

https://origympersonaltrainercourses.co.uk/blog/rest-days

https://www.hss.edu/article_overtraining.asp#:~:text=Overtraining%20occurs%20when%20an%20athlete,breaks%20down%20the%20body%20further.

In this episode I discuss sleep: the roles it plays, how much we really need, and how it affects us as humans. I present the science and what we currently know. Enjoy!

Sources:

https://preventiongeneration.com/does-sleep-help-your-immune-system-health-benefits-of-sleep/

https://www.google.com/aclk?sa=l&ai=DChcSEwi9hZq7_OSCAxVRN60GHVLYAXQYABADGgJwdg&ase=2&gclid=CjwKCAiAmZGrBhAnEiwAo9qHiRmLQLVL4Tynm4ER3JxJpJIKVF9nLgzYzSi0pUWxDKZpwsuSM0eoMhoCwHAQAvD_BwE&sig=AOD64_1lXlIqfbtGVtKPkGyYWxwRtuRPKw&q&nis=4&adurl&ved=2ahUKEwiO8ZK7_OSCAxUaPDQIHXOEAUcQ0Qx6BAgHEAE

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067693/

https://www.acc.org/About-ACC/Press-Releases/2023/02/22/21/35/Getting-Good-Sleep-Could-Add-Years-to-Your-Life

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0106950

https://www.sleepscore.com/blog/the-power-of-sleep-and-its-impact-on-our-longevity/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067693/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5749041/

https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1102642/full#:~:text=Sleep%20deprivation%20and%20sleep%20restriction,1%20(7%2C%208).

https://www.verywellhealth.com/what-time-should-you-go-to-sleep-4588298

In this episode, I touch on 10 easy habits you can implement into your daily routine to be healthier every day. These are not habits that require great change; they are simple, yet effective. Enjoy!

What are healthy relationships and what do they look like? How do they affect your wellbeing? In this podcast I interview my fiancé and we talk all things relationships. Enjoy!

NOTE: This podcast was shifted to after Thanksgiving due to demand for an episode on Holiday eating!

Thanksgiving week BONUS episode: In this podcast I touch on navigating food during the holidays. This podcast has a slightly more serious tone. I first pose the question: is holiday weight gain actually real? I then discuss what hyper-focusing on intake can cause and provide tips to get the most out of this holiday season. Please share this podcast with anyone who may need it this year! Also, please follow and rate. Thank you and enjoy!

Sources:

https://www.bmj.com/content/363/bmj.k4867

https://www.health.harvard.edu/blog/yes-you-can-avoid-weight-gain-over-the-holidays-2019112518309#:~:text=Each%20year%2C%20on%20average%2C%20we,gained%20over%20the%20holiday%20season.

https://pubmed.ncbi.nlm.nih.gov/27653588/

In this episode I discuss the importance of protein in the diet, all of the roles protein plays, how much protein you need to consume, when to consume it and why it is crucial for your health. Enjoy!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/

https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf

https://www.webmd.com/diet/difference-between-complete-and-incomplete-proteins

https://www.bulknutrients.com.au/blog/muscle-building/what-are-the-key-amino-acids-needed-for-muscle-growth

In this episode I touch on the importance of muscle, discussing every reason muscle plays a crucial role in your longevity. This is a game-changing episode that might just send you running to your dumbbells. Enjoy!

In this episode I will discuss my history with an eating disorder and some tips I have discovered that help with healing now and throughout life.