Are you eating too many carbs... or not enough?! This episode will help clarify the confusion while explaining the supportive role carbohydrates have on your workouts, recovery, nervous system and, most of all, supporting healthy hormonal balance.

I really love this share for SO many reasons - it is potent & clear, has a powerful message and genuinely helps you understand what carbohydrates provide for:

• losing vs. gaining muscle 
• your endocrine system (reducing stress hormones like cortisol, as well as helping with our women's specific hormones, oestrogen and progesterone)
• ensuring regular cycles and moving through hormone changes like peri and menopause
• bone mass & iron absorption (leading to potentially low iron)
• avoiding LEA (Low Energy Availability, causing subsequent menstruation and exercise performance issues)

And that's just the tip of the iceberg!

Important to acknowledge though - I also dive into how to manage the blood sugar spike that can occur with eating carbohydrates, as this can actually contribute to hormone imbalances. This part is a vital consideration.

For too long, carbs have been given a really bad wrap. It's time we understood what they are really doing for optimising our bodily functions, health and physiology.

Sarah McLachlan x

Instagram: @iam.sarahmc

ABOUT THIS SERIES:

'Bites & Biohacks From The Bike' will empower your fitness and strength journey in a way that can be applied to boost your health, overall conditioning and longevitiy by optimising your exercise and eating regimes... no matter what your sport or chosen movement activity may be.

The 'Bites & Biohacks From The Bike' Series is about sharing practical and potent tips from a first-hand perspective that YOU can use every day. This includes physiology hacks, mental and energetic support, body system and hormone information, words of wisdom, science, research, personal experience and nuggets of truth.

The Goal: Tangible, Powerful & Simple Tools.

It's about helping you get greater results from your workouts, training and fitness... so you can get more out of your time, your body, your effort and your life!

Be stronger sooner, recover quicker and find motivation beyond more than at the bottom of your 5th coffee ;)

Sarah McLachlan x

"I'm quite mad by nature, and it's my craziness that has saved me from extinction." ~ Marco Pantani.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

If this gave you a giggle or helped you gain clarity, inspiration or insights to aid your training or life, I've love to hear from you! Please also send me a DM on Instagram if you have a question or topic you'd like me to unpack or explore:

Personal Instagram: @iam.sarahmc

For my 1:1 Mentoring for Men & Women, Programs, Retreats & All Things Women's Health & Hormones, please DM my personal Instagram account above, or email [email protected]

You can also stalk my 'less active' Business Instagram: @iam.sarahmc.mindbody

Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological, physical or medical conditions or require support, please seek help from your GP or qualified health practitioner.

These 4 unusual biohacks may sound "woo woo" but if they each gave you an extra edge to rise above the rest, would you take it?

While on surface level, these actionable performance enhancing boosters seem too easy to be true, I cite preliminary evidence for some of them (because we all like a bit of research these days, right?)

And for the ladies -

Be careful next time you're tempted to Beetroot or Nitrate Load for performance! Most studies of the past are conducted on the male population... a more recent review of potential sex differences proves interesting on if nitrates help or hinder us as females.

Tune in today to find out 4 bizarre yet interesting ways to juice that extra 1% from your physiology... and reach the results you train for.

Sarah x

Instagram: @iam.sarahmc

ABOUT THIS SERIES:

'Bites & Biohacks From The Bike' will empower your fitness and strength journey in a way that can be applied to boost your health, overall conditioning and longevitiy by optimising your exercise and eating regimes... no matter what your sport or chosen movement activity may be.

The 'Bites & Biohacks From The Bike' Series is about sharing practical and potent tips from a first-hand perspective that YOU can use every day. This includes physiology hacks, mental and energetic support, body system and hormone information, words of wisdom, science, research, personal experience and nuggets of truth.

The Goal: Tangible, Powerful & Simple Tools.

It's about helping you get greater results from your workouts, training and fitness... so you can get more out of your time, your body, your effort and your life!

Be stronger sooner, recover quicker and find motivation beyond more than at the bottom of your 5th coffee ;)

Sarah McLachlan x

"I'm quite mad by nature, and it's my craziness that has saved me from extinction." ~ Marco Pantani.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

If this gave you a giggle or helped you gain clarity, inspiration or insights to aid your training or life, I've love to hear from you! Please also send me a DM on Instagram if you have a question or topic you'd like me to unpack or explore:

Personal Instagram: @iam.sarahmc

For my 1:1 Mentoring for Men & Women, Programs, Retreats & All Things Women's Health & Hormones, please DM my personal Instagram account above, or email [email protected]

You can also stalk my 'less active' Business Instagram: @iam.sarahmc.mindbody

Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological, physical or medical conditions or require support, please seek help from your GP or qualified health practitioner.

Is caffeine your friend or foe? In this bite-sized episode, you'll learn about the current research on the use of caffeine, how much to 'use', the specific impact on your training and sports performance & it's profound benefits.

This is a brilliant share to understand how and why caffeine has a different impact on women as opposed to men, as well as caffeine's half life, peak effects and when caffeine can actually do more harm than good on your physical performance, results and physiology.

Short, sweet and empowering, I hope you enjoy the juicy hacks and caffeination info!

Sarah x

Instagram: @iam.sarahmc

ABOUT THIS SERIES:

'Bites & Biohacks From The Bike' will empower your fitness and strength journey in a way that can be applied to boost your health, overall conditioning and longevitiy by optimising your exercise and eating regimes... no matter what your sport or chosen movement activity may be.

The 'Bites & Biohacks From The Bike' Series is about sharing practical and potent tips from a first-hand perspective that YOU can use every day. This includes physiology hacks, mental and energetic support, body system and hormone information, words of wisdom, science, research, personal experience and nuggets of truth.

The Goal: Tangible, Powerful & Simple Tools.

It's about helping you get greater results from your workouts, training and fitness... so you can get more out of your time, your body, your effort and your life!

Be stronger sooner, recover quicker and find motivation beyond more than at the bottom of your 5th coffee ;)

Sarah McLachlan x

"I'm quite mad by nature, and it's my craziness that has saved me from extinction." ~ Marco Pantani.

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

If this gave you a giggle or helped you gain clarity, inspiration or insights to aid your training or life, I've love to hear from you! Please also send me a DM on Instagram if you have a question or topic you'd like me to unpack or explore:

Personal Instagram: @iam.sarahmc

For my 1:1 Mentoring for Men & Women, Programs, Retreats & All Things Women's Health & Hormones, please DM my personal Instagram account above, or email [email protected]

You can also stalk my 'less active' Business Instagram: @iam.sarahmc.mindbody

Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological, physical or medical conditions or require support, please seek help from your GP or qualified health practitioner.

Everything you need to know to recover smarter and more effectively for the 24-48 hours following your training session or workout. Whether your sport is road cycling, running, enduro mountain biking, heavy weights or CrossFit at the gym or half marathon training on the trails, you will want to hear this episode.

Whilst I thoroughly enjoy taking the mickey on the different varieties of cyclists out there and their post-ride habits, I have also 100% been all of those cyclists at some point :)

Have your pen and paper ready to jot down fresh ideas to recover better, support your hormones (for women AND men), maintain energy levels and brain function... and ultimately boost your training results.

This episode is perfect for helping your body back up, day after day, in your training and for supporting multi-day races or events whilst learning more about proven and optimal recovery strategies.

*Shownote: The part I couldn't get my mouth around in regards to optimal hydration -

"Dr. Batmangheligj, after all his scientific research, said to drink 1 litre of water per 22kgs of body weight per day."

ABOUT THIS SERIES:

'Bites & Biohacks From The Bike' will empower your fitness and strength journey in a way that can be applied to boost your health, overall conditioning and longevitiy by optimising your exercise and eating regimes... no matter what your sport or chosen movement activity may be.

The 'Bites & Biohacks From The Bike' Series is about sharing practical and potent tips from a first-hand perspective that YOU can use every day. This includes physiology hacks, mental and energetic support, body system and hormone information, words of wisdom, science, research, personal experience and nuggets of truth.

The Goal: Tangible, Powerful & Simple Tools.

It's about helping you get greater results from your workouts, training and fitness... so you can get more out of your time, your body, your effort and your life!

Be stronger sooner, recover quicker and find motivation beyond more than at the bottom of your 5th coffee ;)

Sarah McLachlan x

"I'm quite mad by nature, and it's my craziness that has saved me from extinction." ~ Marco Pantani. 

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

If this gave you a laugh, helped you gain clarify, fresh inspiration or insights to aid your training, I've love to hear from you! Send me a DM on Instagram!

Please also send me a DM on Instagram if you have a question or topic you'd like me to unpack or explore:

Personal Instagram: @iam.sarahmc

DM the above account for info on my Retreats, 1:1 Mentoring for Men & Women, Programs & All Things Women's Health & Hormones. You can also stalk my 'less active' Business Instagram: @iam.sarahmc.mindbody

Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological, physical or medical conditions or require support, please seek help from your GP or qualified health practitioner.

We are taking a brilliant pivot from the initial 'Podcast Plan'. I'm called to start sharing more that will empower your fitness and strength journey - in a way that can be applied to boost your health, overall conditioning and longevitiy by optimising your exercise and eating regimes... no matter what your sport or chosen movement activity may be.

'Bites & Biohacks from the Bike' is about sharing potent, useful tips, bomb-a**  biohacks, words of wisdom, science & research and gold nuggets of truth, in a digestable, powerful & simple form. It's about helping you get greater results from your workouts, training and fitness... so you can get more out of your regime, your time, your body and your life!

Be stronger sooner, recover quicker and find motivation beyond more than at the bottom of your 5th coffee ;)

With over 27 years competitive and elite-level racing under my helmet (yes, I had to check that 3 times on the calculator; "That can't be right?" she said!) we first need to take a trip down memory lane about WHY I feel "qualified" to personally speak to these topics.

That is, aside from having a degree in Physiotherapy and 17 years clinical expertise working in sport-based private practices, Pilates studios and athletic performance centres nation-wide.

I've a heart-felt intention to genuinely help you in this realm. Honestly, I can't take this all to the grave without allowing you to benefit from the highs, the lows and years of diligent research... my own applications, lessons & learnings.

In this intro, I'll also share a handful of my cycling results starting from racing at 13 years of age, WHY I started road racing in Sydney in the first place (?!) and where my very-real fears stemmed from, through to the shift into mountain bike racing in 2015 (cross country and enduro) whilst racing two seasons in the Women's National Road Series (NRS).

Enjoy the story time moment before we start crunching fast facts & figures!

Sarah McLachlan x

~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~

If this gave you a giggle, helped you gain clarify, fresh inspiration or insights to aid your training, I've love to hear from you! Send me a DM on Instagram!

Please also send me a DM on Instagram if you have a question or topic you'd like me to unpack or explore: 

Personal Instagram: @iam.sarahmc

DM the above account for info on my Retreats, 1:1 Mentoring for Men & Women, Programs & All Things Women's Health & Hormones. You can also stalk my 'less active' Business Instagram: @iam.sarahmc.mindbody

Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological or medical conditions or require support, please seek help from your GP or qualified health practitioner.

If you want to shift a bad mood, feel better or perhaps feel FREAKEN GOOD, you'll find brilliant motivation to get going and move your body with this episode! Through clinical practice, evidence-based reasoning & physiological, emotional and energetic mind-body principles, today I unpack the ways that movement and exercise are creating how you FEEL.

When you tune in and become aware of how you feel, you can also tune into your energy, and use this newfound awareness to dial up your inner resilience, strength and focus, or find your easy-going flow - all which comes from the many various ways you can move your body.

The Mind-Body Loop moves both ways - top down and bottom up. I'll explain this, and also help you understand how movement can work for you, to take more control of your crazy monkey mind, activate or down-regulate body systems (or hyperactive traits ;)) or perhaps elevate your attention, focus and inner power.

Your body is DESIGNED to move. It's not designed to be stagnant, seated or sedentary. And the beauty is, you often get to choose HOW you move it. May movement be a practice or blessing you are grateful for... and never take it for granted.

I truly believe your body is your canvas to paint and create how you wish to feel, how your life is playing out AND is your point of attraction to call in the even more beautiful life you long for. 

PRESS PLAY on one of my favourite episodes YET!

Thank you for being here xx

If you love this episode, please leave a review :)

To get in touch with Sarah for 1:1 or group support, email [email protected]

CONNECT WITH SARAH MCLACHLAN:

Follow or DM via Instagram: @iam.sarahmc.mindbody

Join The Fluid Experience - Women's Retreats in Dunsborough & the South West

Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological or medical conditions or require support, please seek help from your GP or qualified health practitioner.

Diving into the science, research and mind-blowing data in this incredible episode, you'll learn how to foster a deeper, more restorative night's sleep whilst better understanding how sleep impacts your mental and emotional capacity.

I unpack the 4 stages of sleep and what happens to our brain, emotions and body when we don't sleep well, through to the vicious Sleep-Stress Cycle, how the type and volume of exercise you do impacts your sleep, and the enormous effects of light, our phones and screens... and much more juicy sleep tips & support! ...Including how your hormones interact amongst it all.

This empowering episode is a snippet of the detailed information I presented at my "Science of Sleep & Hormones Workshop" which was part of the March edition of The Fluid Experience (my Half Day Mini Retreats).

Sleep is one of the most important things we should be prioritising if we want to have excellent mental, physical and emotional health. 

Plug in & press play to uncover the impact and influence of all things relating to good quality, deeply rejuvenating sleep!

I'd be so grateful to hear what you loved most from this share, so feel free to contact me personally via the email or platforms below.

Thank you for being here xx

If you love this episode, please leave a review :)

To get in touch with Sarah, email [email protected]

CONNECT WITH SARAH MCLACHLAN:

Follow or DM via Instagram: @iam.sarahmc.mindbody

Join The Fluid Experience - Women's Retreats in Dunsborough & the South West

Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological or medical conditions or require support, please seek help from your GP or qualified health practitioner.

Has your burning desire or drive felt lacklustre lately, as though your spark is wavering? Maybe 'life' has got a little in the way... Or you've lost contact with feeling your vibrant zest and hum for life. Then this truthful episode is a great listen for you.

In this potent solo share, I guide you to re-member and reconnect with your passions, love of life, goals and inner fire - without neglecting the necessary need for finding & flexing self discipline.

I bust TWO BIG MYTHS around 'what's normal' and giving yourself permission to really pursue what YOU want - and LOVE. Nudge awake your inner flame through no B.S. self awareness, bold truths and words of wisdom. Remind yourself of your capacity to make conscious choices towards your goals... and your most heart-felt joys in life.

Pop your headset on & press play to explore:

• The parts and energy of our inner fire and it's patterns
• Where or when we let our burning desire fade
• Messages to awaken your shine, vibrancy & self power
• The connection between discipline and sovereign, conscious choice
• Why discipline may not come naturally to you
• What to do if you're feeling doubts or the urge to give up
• Celebrating & saying 'yes' to pleasure
• Falling at the feet of our shadows vs. letting the light of our inner flame burn through the darkness; our old patterns, inner stories, unconscious habits... and ultimately, our own B.S. 
• Suggestions to reconnect with your inner warmth, love of life, true passions and opening to burning desire

If you found this episode helpful, please send me a DM on instagram! @iam.sarahmc.mindbody

I'd be so grateful to hear what you loved most from it!

Thank you for being here xx

If you love this episode, please leave a review :)

To get in touch with Sarah, email [email protected]

CONNECT WITH SARAH MCLACHLAN:

Follow or DM via Instagram: @iam.sarahmc.mindbody

Join The Fluid Experience - Women's Retreats in Dunsborough & the South West

Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological or medical conditions or require support, please seek help from your GP or qualified health practitioner.

Ever been stuck in not knowing what to do? Which path to take? Or experienced the heavy spiralling paralysis of trying to "figure it out"? This solo 'Sarah Download' is perfect for you!

 Whether it's a decision to leave your relationship, change jobs or career path, a health or diet shift, or perhaps moving house, this episode will provide you with suggestions and insights to tap into your answers.

Speaking from my recent 'big decision-making experience' (one that would have cost me greatly), this unscripted, free-flowing episode will help you navigate ways to support making a solid, grounded and self-aligned decision; one based on what's best for YOU, your current situation and your heart. 

From logical dissections through to which people we ask, and the ways our body responds to our intuitive 'yes' or 'no' decisions, this insightful share will help you take basic steps, distill what's important you and provide clarity to DECIDE.

We know our body holds both our wounds and our wisdom. I'm here to help you stay true to your values, live the life you desire and take the pressure off having to 'get it right'.

Rather than outsourcing your power; Can you trust yourself enough to jump? Or will indecision be your decision? What if both are true and valid?

This episode will empower you with my tools and suggestions to help you follow your inner compass and attune to your own answers.

Plug your earbuds in for supportive decision-making insights... to reduce the energy drain of indecision, the perfection paralysis, and start to move forward with more certainty, self trust & inspiration.

If you love this episode, please leave a review!

To get in touch with Sarah, email [email protected]

CONNECT WITH SARAH MCLACHLAN:

Follow or DM via Instagram: @iam.sarahmc.mindbody

Join The Fluid Experience - Women's Retreats in Dunsborough & the South West

Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological or medical conditions or require support, please seek help from your GP or qualified health practitioner.

Are you fuelling your body with enough of the good stuff? Getting your fill or requirements of protein, plants and vital nutrients is no easy feat, and it can be even trickier if you're looking for plant-based options.

Nina Gelbke is an Accredited Nutritionist, Sports Nutritionist, Presenter and CrossFit Coach and Athlete, with a big passion for all things fitness and nutrition. She is here to dispel the myth that plant-based diets can't support us - especially as athletes.

Grab your earbuds and press play to explore food and nutrition "for life" as well as for high performance in sports. Tune in to learn:

• Nina's journey from her early childhood relationship with food, through to her diagnosis of Type 1 Diabetes at 9 years old - which ultimately lead to perfectionism in controlling blood sugars and controlling food and exercise... resulting in an eating disorder requiring years of hospitalisation
• How Nina gets her required protein intake for life, recovery and to grow strength after being plant-based for 10 years+
• The 'Replacing Rather Than Removing' Philosophy, particularly with meats
• Sourcing iron intake & where low iron tends to occur for women and for athletes
• Runners: Foot Strike Hemolysis & Iron
• Fuelling inside CrossFit & endurance considerations
• The specific 4 part hierarchy and tips on what & when to eat for building muscle, optimising performance & gaining strength as well as timing food around training (both carbs & protein)
• Minimal Protein Recommendations per day (and per meal) to grow lean muscle
• Examples of plant-based meals throughout the day to meet your RDI's
• The best plant-based protein powders to choose & WHY
• The #1 gap in most athletic diets - in even the recreational athlete
• Busting the lid on the trending "Intuitive Eating" we see everywhere on social media - and why it's setting you up for failure in your physical or sports goals
• What to look for instead of waiting to "feel hungry" - there are clear KEY indicators to watch for if you're unsure about when/what to eat

You WILL be hungry after hearing this powerful conversation - but also incredibly inspired to eat well and to truly nourish and support your body's nutritional needs.

Press play & enjoy! xx

CONNECT WITH NINA GELBKE:

Follow on Instagram: @naturally_nina_

www.naturally-nina.com

CONNECT WITH SARAH MCLACHLAN:

Follow on Instagram: @iam.sarahmc.mindbody

Join The Fluid Experience - Women's Retreats in Dunsborough & the South West

Email [email protected]

Disclaimer: This podcast is intended to educate, inspire and support you on your personal journey, awareness and growth. I am not a medical doctor, psychologist or medical health practitioner and do not offer any professional health or medical advice. If you are suffering from any psychological or medical conditions or require support, please seek help from your GP or qualified health practitioner.