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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #148 Recipe for fitness!  

“There’s so much ‘information’ out there I don’t know where to start!! I just wanna get toned and lose weight, so what do I need to do?! How much protein should I eat? Should I do keto or intermittent fasting to lose weight? How much cardio should I do?” In this episode I cover some of the most commonly asked introductory fitness/nutrition questions I get asked regularly by people sick of spinning their wheels with fat loss, diet, exercise etc. 

Maybe you’re just beginning your fitness journey. Maybe you know someone who is and could benefit from this episode. Maybe you need a refresher or to update your bank of health info. Maybe you’re a coach or fitness guru and you could utilize the info in this episode to better help and communicate with your clients. If you fall under this umbrella, this one is for you. 

Topics covered: 

1. Combatting Seasonal affective disorder (just a note bc it’s that time of year)
2. Be curious, passionate, problem solvers for yourself (encouragement) 
3. If your “information” is confusing or contradicting: Check who you’re following and getting “info” from. Are they experienced with self & others, educated, and evidence-based? Pass on “influencers”. (Sorry not sorry)
4. Overview on training and exercise: sets, reps, splits, pushing to failure, exercise selection, exercise order, and benefits of weight training to build muscle 
5. Don’t use exercise to burn calories or create a calorie deficit (there’s better easier ways) That’s not what it’s for. 
6. Using step counts to measure N.E.A.T. and when & why to add cardio. 
7. Prioritizing protein
8. Importance of fats
9. Are carbs bad?
10. Dehydration kills your workouts and bodily functioning so how much water do I have to drink ? 
11. Get your a$$ outdoors. Touch nature. Absorb sunlight! 
12. Can stress be managed? If so, how?
13. How important is sleep and sleep hygiene?
14. Self compassion 
15. Can I drink alcohol and lose body fat? 
16. Summary 

Mentions:

@hailey_ifbb_rd

@shelbystarnes100

@dr_idz

@dr.williamwallace 

@joerogan

@drmattwalker

@hubermanlab 

Duck duck go search app: https://apps.apple.com/us/app/duckduckgo-private-browser/id663592361

Joe Rogan w/ Matthew Walker author of Why We Sleep (spotify) https://open.spotify.com/episode/1WtITGcwwZYQZHVJGciMJp?si=wDNnIQKUTyiLDt2abJKxAA

Huberman Lab: What alcohol does to your body, brain, and health (apple): https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000576901433

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