Join Brandon Wadas and I in a discussion about the common dieting mistakes people make, how NOT to diet, and things you should keep in mind when dieting for both lifestyle and contest prep!

Enjoy!

My Website:

www.upliftfit.org

IG: @faithandfit @upliftfitnutrition

Twitter: @laceyadunn

Brandon's Handles:

Youtube:https://www.youtube.com/watch?v=fdFpTJaLiiI&feature=youtu.be

Facebook: https://www.facebook.com/brandon.wadas.7

IG: @bwadas9

Nutrition Q&A where I answer your questions asked on @faithandfit on Instagram! Questions answered with time:

1:00: Calculating Macros

2:00: Biggest Nutrition Mistake

3:00: BCAAs

4:40: My diet- prep vs offseason

5:20: Calories in vs Cals Out- Do Food Sources Matter?

7:00: Workout frequency for muscle gain

8:45: Meat- Cooked vs Raw

9:30: Early AM Preworkout Fuel

10:15: Probiotic Benefits

11:20: Carb Cycling vs Linear Carbs

12:50 Multivitamins

13:50: Apple Cider Vinegar

14:40: Carb Meals before or after training

17:00: Surplus Needs for Gaining Muscle

19:20: Fasted Cardio

21:00 Low nutrients in Athletes

21:25: Best way to lost fat and hold in to muscle

23:00: Best sources of Iron and Magnesium

24:15: Keto diets

Enjoy!

For more info and tips/tricks- follow @faithandfit and @upliftfitnutrition on IG

My website- coaching and questions- www.upliftfit.org

Let's talk about how to set and CONQUER your goals for 2018!! Goal setting is all about making SMART goals and my guest RD Stephanie Rackley and I dive into essentials tips for you to make your goals happen.

Also discussed:

-Key Meal Prep basics- including both of our food staples

-Dining Out Tips

-The best way to start a goal!

My info:

Website:

www.upliftfit.org

NEW APP- 12 Week Program-

www.faithandfitapp.com

IG: @faithandfit @upliftfitnutrition

Stephanie's Info:

Website:

www.thehealthychew.org

IG: @thehealthychew

HAPPY NEW YEAR <3

Registered Dietitian Laura Schoenfeld comes on to share her knowledge and expertise in helping ladies with hypothalamic amenorrhea, menstrual dysfunction such as irregular periods, and discusses fertility awareness methods.

We dive into other topics such as:

-Post Birth Control Syndrome and birth control side effects

-The causes of hypothalamic amenorrhea (including over exercising, under eating, lack of recovery, low body fat, etc.)

-What to do to get your period back! (and the importance of patience)

and more!

My info:

Website: www.upliftfit.org

IG: @faithandfit @upliftfitnutrition

Twitter: @laceyadunn

Laura's info:

Website and Blog: https://lauraschoenfeldrd.com

IG: @lauraschoenfeldrd

Link for Laura's Get Your Period Back Guide;

lauraschoenfeldRD.com/Uplift

Guest Julie aka Jewels and I dive into an important topic of balancing the fit life! Julie is a bikini pro, coach, and overall such a sweet and caring human being. Discussed are:

-Balancing dating/relationships

-Eating out and events- how to handle them and adjust

-Finances in the fit life

-Importance of a coach or second eye

-Fad coaches

My information:

Website: www.upliftfit.org

IG: @faithandfit and @upliftfitnutrition

Twitter: @laceyadunn

Julie’s information:

Website: www.Lifteatlive.com

IG: @jewels_fit

Twitter: @healthy_blonde

In this episode with guest Danny Lennon from Sigma Nutrition, we dive into the evidence based truth of artificial sweeteners! We take a look at the current literature and it's conclusions regarding artificial sweeteners impact on gut microbiota, body composition, metabolism, and more! Also discussed are sugar alcohols and stevia. Enjoy!

My website: www.upliftfit.org

IG: @faithandfit @upliftfitnutrition

Twitter: @laceyadunn

Danny Lennon's Information:

Website: http://sigmanutrition.com

Podcast: Sigma Nutrition Radio

IG: @dannylennon_sigmanutrition

Articles referenced by me:

-https://www.ncbi.nlm.nih.gov/portal/utils/pageresolver.fcgi?log$=activity&recordid=5a340ff50f3df797ca9a85ce&absref=https://www.ncbi.nlm.nih.gov

-https://www.ncbi.nlm.nih.gov/portal/utils/pageresolver.fcgi?log$=activity&recordid=5a3334d50f3df797ca787116&absref=https://www.ncbi.nlm.nih.gov

-https://www.ncbi.nlm.nih.gov/portal/utils/pageresolver.fcgi?log$=activity&recordid=5a3037590f3df797caf3653a&absref=https://www.ncbi.nlm.nih.gov

-https://www.strongerbyscience.com/an-unbiased-look-at-artificial-sweeteners/

-https://www.ncbi.nlm.nih.gov/pubmed/?term=revisiting+the+safety+of+aspartame

-https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm397725.htm

-https://www.nature.com/articles/nature13793

-http://suppversity.blogspot.com/2015/04/sweetener-update-chronic-aspartame.html#aspartame

Post Show Mistakes that competitors make & all things bikini in a bikini competition Q&A! Applicable to figure athletes as well. Enjoy! *dances in ruffled feathers*

My website: www.upliftfit.org

IG: @faithandfit and @upliftfitnutrition

Twitter: @laceyadunn

Dietary Fats- Their Classification and Health!

What are the best types of fats? How are fats classified? How are fats digested? Why do I need fats?

All answered!

My website for coaching and articles: www.upliftfit.org

IG: @faithandfit @upliftfitnutrition

Twitter: @laceyadunn

Please welcome my guest Chris MasterJohn, PhD, who has a wealth of knowledge about all things metabolism!

What we discuss:

-Fatty acid discussion: different types, effects on health, what is the “best fat”? Is there a “best fat”?

-Research limitations and things to keep in mind with reading nutritional research

-Insulin Resistance: what causes it?

-Which is causing obesity and why do we “get fat”?

Chris’s website:

https://chrismasterjohnphd.com

My Website:

www.upliftfit.org

My Instagrams: @faithandfit @upliftfitnutrition

Twitter: @laceyadunn

Please welcome my guest Eric Trexler on the podcast today! Eric is a natural bodybuilder, PhD Student at UNC Chapel Hill, and he lives and breathes his passion.

What we discuss:

-How he got into research

-Research limitations

-5:30: Caffeine effects on performance and strength; Potential genetic assessment?

-14:15:Creatine research and clinical outcomes future

-17:10: Beta-alanine, beneficial? (Best for high intensity outputs, intermittent work)

-20:00: Nitric Oxide: How it can help it, how much to take, and what kind? (Citrulline Malate, Citrulline, Nitrate)

-29:00: Different vitamins and minerals in different produce- Go Fresh? Frozen? Canned? What is best? Organic or conventional?

-33:20: Body composition- Best analysis for measuring body comp? What to remember when reading research with body composition claims!!

-43:00: Contest Physiological changes; About his natural bodybuilding prep

-57:00:Carb cycling, refeeds- what works? Everyone is different!

Eric's website:

http://trexlerfitness.wordpress.com

My website:

www.upliftfit.org

IG: @faithandfit @upliftfitnutrition

Twitter: @laceyadunn