From an upper weight of 200+ pounds to now being down to 145 pounds, Heidi is looking to lose the last few pounds without being overly restrictive. She joins me for a coaching call, and we discuss maximizing flexibility without sacrificing efficacy, and more!


EXPECT TO LEARN:


on Calculating Your “Fun Food” Budget

Simplifying nutrition, health, and wellbeing by breaking down the concepts and actions we can all take to live fuller, more functional lives. From EC Synkowski, founder of the #800gChallenge® and OptimizeMe Nutrition.
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Nutrition

Health & Fitness

In today's episode, we're diving into 10 listener questions that cover everything from the impact of cooling rice on its nutritional properties to the validity of somatotypes in determining diet plans. 
We'll also explore how paralysis affects metabolism, the influence of diet on muscle soreness, and much more. 
Get ready for a rapid-fire session where we break down the science to give you practical, actionable insights.
Expect to Learn:

 Whether cooling and reheating rice increases its resistant starch content
 How paralysis impacts calorie needs and protein requirements
  If consuming added sugars can exacerbate muscle soreness and DOMS
  What to eat when sick with a cold for optimal recovery
  The truth about somatotypes and neurotypes for personalizing nutrition and training



Rapid Fire: on Somatotypes, DOMs, Hydrogen Water, & More

We turn a critical eye onto a recent position paper on the nutritional needs of female athletes, focusing specifically on the paper's recommendations for pre- and post-workout carbohydrate and protein intake. We dive deep into the evidence presented in the paper and discuss whether the recommendations are supported by the cited research.
Expect to Learn:

 The key recommendations made in the position paper regarding carbohydrate and protein intake for female athletes
 Whether the evidence cited in the paper supports the specific recommendations made
 The potential implications of misinterpreting the paper's recommendations
 The importance of considering individual factors such as muscle mass, activity level, and goals when making nutrition recommendations
  Our perspective on the necessity of gender-specific nutrition recommendations based on the available evidence



on Female-Specific Nutrition Protocols: A Closer Look at the Evidence for Athletes

In this episode, we delve into the realm of the "worried well" phenomenon, exploring the underlying reasons behind the obsession with various health metrics and practices. We'll unpack the allure of quantifiable data and the desire for immediate gratification, discussing how these factors contribute to the creation of health anxiety and compulsive behaviors.
Expect to Learn:
✦ The definition and characteristics of the "worried well" population.
✦ The role of fear, control, and the pursuit of perfection in driving obsessive health behaviors.
✦ The importance of recognizing when enough is enough and when further optimization becomes counterproductive.
✦ The distinction between measurable metrics and overall well-being, and the potential pitfalls of over-reliance on data.
✦ Practical strategies for maintaining a balanced and holistic approach to health, without falling into the trap of anxiety-inducing compulsions.


on The Worried Well: Exploring the Roots of Health Anxiety

In this episode, we dive into the world of food labels and marketing claims to uncover the truth about the nutritional value of various food sources.
We examine the research and data behind grass-fed beef, pastured eggs, wild-caught salmon, and organic produce to determine whether these premium options are worth the extra cost and attention.
By the end of our discussion, you'll understand how to make informed decisions about your food choices and focus on what truly matters for your health.
Expect to Learn:
✦ The negligible differences in omega-3 and omega-6 content between grass-fed and grain-fed beef
✦ Why pastured eggs may not always be nutritionally superior to store-bought eggs
✦ The surprising truth about contaminants in wild-caught versus farmed salmon
✦ How the nutritional characteristics of organic and conventional produce compare
✦ Why a diverse, whole-foods-based diet is more important than focusing on individual food sources


on Organic, Wild-Caught, & Grass-Fed: How Much Does Nutritional Quality Matter?

In this episode, we examine a new Netflix documentary about the secrets of gut health. We break down the key takeaways and discuss what the film did well and where it fell short.
Expect to Learn:
✦ How the documentary explains the impact of diet on gut health
✦ The importance of diversity in fruit and vegetable consumption
✦ Why the film's stance on calories and gut health tests is problematic
✦ The limitations of relying solely on "listening to your body" for gut health
✦ How this documentary fits into the broader conversation about gut health


on Calculating Your “Fun Food” Budget

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