In this episode, Ash & Sarah sit down with Kathleen Stewart to discuss how Sarah lost 20lbs for her wedding. They discuss when to enter a fat loss phase, how fat loss can help your hormones & PMS, being under-muscled, & reverse dieting.

In this episode, Ash & Sarah sit down with Kathleen to discuss Ashley's recent fat loss phase. They discuss when fat loss is healthy, how to lose fat successfully & how to keep the fat off.

In this episode Ash & Sarah are joined by Tyler Woodward & Kathleen Stewart to discuss the debate on calories out (CICO) and its relevance to weight management. They explore the nuances of CICO, including the importance of metabolic rate, the role of micronutrients, and the implications of metabolic adaptation.

In this episode, Ash sits down with Kyle Mamounis, PhD, to discuss the implications of low carbohydrate diets. They explore the body's ability to produce carbohydrates through gluconeogenesis, the potential consequences of low carb diets on metabolic health, and the roles of glucose, fats, and proteins in energy production.

Kyle Mamounis earned his PhD in nutritional science from Rutgers University in 2017 studying the effects of different types of fatty acids on obesity, glucose metabolism & hypothalamic inflammation

Follow Kyle:

Link to Kyle's Paper: https://escholarship.org/uc/item/7236r3t7

00:00 Intro

01:55 Consequences of Low Carb Dieting

04:46 Understanding Metabolism and Macronutrients

10:04 The Role of Glucose in the Body

14:57 Muscle Energy and Fuel Sources

19:47 Balancing Protein and Carbohydrates

25:02 Survival Mechanisms and Dietary Choices

30:14 Conclusion and Personal Reflections

40:00 Understanding Energy Substrates: Carbohydrates vs. Fats

48:12 The Role of Carbon Dioxide in Metabolism

55:53 Gluconeogenesis: The Cost of Relying on Protein

01:12:05 Stress Pathways and Metabolic Health

01:19:26 Exploring Gluconeogenesis and Ketosis

01:29:22 Metabolic Theories: Fast vs. Slow Metabolism

01:37:22 The Role of Ketones and Stress Pathways

01:51:28 Long-Term Effects of Ketosis on Blood Glucose

01:57:11 The Bigger Picture: Beyond Diets and Macros

Ash & Sarah sit back down with Kathleen to discuss the Minnesota Starvation Experiment and the physiological changes observed during periods of low energy availability including kidney function, motor performance & your sensory organs. They also explore the implications of fasting on performance, recovery from the LEA, and the cultural influences on body image and health perceptions.

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JOIN WAITLIST TO WORK 1:1 WITH KATHLEENhttps://forms.gle/6TcHdrskCgsj1iDL6

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Follow KathleenSubstack: https://stewartk.substack.com/?rInstagram: https://www.instagram.com/recoen/☕️ Buy Kathleen A Coffee: https://www.buymeacoffee.com/recoen

Timestamps:

00:00 Introduction to the Minnesota Starvation Experiment

06:04 Understanding Renal Function and Its Importance

10:04 Electrolytes & Kidney Health

19:15 Water Consumption

24:30 Oxalates

32:00 Water Retention and Edema

38:01 Structured Water

48:03 Refeeding and Kidney Recovery

54:10 Your Sensory Organs in the LEA

59:45 Sensitivity to Sound and Social Isolation

01:05:45 Neuromuscular Functions and Motor Performance

01:19:30 Dealing with Health Issues

01:27:30 Neuropathy and Paresthesia

01:34:56 Motor Performance and Coordination Challenges

01:41:59 The Holistic View on LEA and Recovery

Dr. Alyssa Olenick, an Phd in exercise physiology, discusses why you shouldn't fear carbs, the importance of properly fueling yourself, and the significant role carbs play in both health & athletic performance.

22:20 Eat To Train, Don't Train To eat

Needs37:08 The Consequences Of Under-eating Carbs

44:30 Health Issues From Under-Eating

48:27 Over-eating & Under-eating

In this episode, Ashley and Kyle Mamounis delve into polyunsaturated fatty acids (PUFAs), exploring their impact on metabolism, health, and dietary recommendations. They discuss the differences between omega-3 and omega-6 fatty acids, the historical context of dietary fat research, and the controversies surrounding the health benefits of fish oil and other PUFA sources.

In this episode, Sarah and Ashley revisit their insightful interview with Dr. Ray Peat, discussing foundational nutrition principles that emphasize the importance of understanding physiology, nutrient balancing, and the body's detoxification processes. Dr. Peat shares his views on the calcium to phosphorus ratio, the significance of amino acid balance, and the role of carbohydrates in nutrition. The conversation also touches on detoxification strategies and the importance of maintaining a healthy metabolism for effective weight loss.

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Chapters

00:00 Introduction

04:00 Excess Iron & Donating Blood

10:30 Parathyroid Hormone & Calcium

22:40 Balancing Inflammatory: Non-Inflammatory Amino Acids

29:00 Balancing Carbs, Protein & Fat

38:00 Proper Preparation Of Carbs

44:00 How To Aid Your Body In Detoxification

52:30 Healthy Weight Loss

1:01:20 What Dr. Peat Eats in a Day

In this episode, Ashley and Sarah explore the behind-the-scenes of the Strong Sistas and discuss their strengths and weaknesses regarding health habits.

In this episode Ashley and Sarah share personal updates, including Sarah's recent wedding and honeymoon in Italy. They delve into the culinary delights of Italy, discussing traditional food practices and compare the dietary habits and health outcomes of Italians versus Americans. They also reflect on their own health journeys and the importance of enjoying food without fear.