Want 350% more protein synthesis after your workouts? How about 300% more glycogen replacement for recovery? Maybe 200% increased output in your next training session? If not, skip this episode - there's nothing you need to know. But if you want to maximize your effort and be a training beast, you might want to listen in as Kori and Joe review trends and trajectories in performance nutrition.

00:12 Introduction

00:51 How do I find information on this?

03:10 Kori's goals though post-workout nutrition

07:10 Canine example!

08:25 Goal #1: stop muscular catabolism

09:00 Look carefully at the research!

12:00 Goal #2: Replenish glycogen

15:45 Goal #3: Recovery

18:00 Liquid or solid protein source?

20:10 What are the 2 most important meals?

22:20 Make use of Google Scholar and PubMed

Thanks for visiting! Kori Propst, PhD, and Joe Klemczewski, PhD, merge their voices to create life-enhancing conversations and content you can use every day. Kori is the Vice President and Wellness Director of The Diet Doc, LLC—a health and weight-loss licensing company founded by Joe more than 20 years ago. Together, Joe and Kori help hundreds of Diet Doc Program Owners build industry-leading nutrition coaching platforms around the world. Now they’re bringing their talent to a daily podcast where nothing is off limits. Motivation, nutrition, weight loss, career, relationships, fitness entrepreneurship, and even guest interviews and features will be dissected and categorized for convenient listening or viewing. What happens when you mix 30 years of psychology, nutrition, physiology, social anthropology, and even literary journalism education with 40 years of business-building experience and almost 90 years (should I say that?) of combined real life? Let’s find out!

SUBSCRIBE:

https://itunes.apple.com/us/podcast/the-diet-doc-life-mastery-podcast/id1385194556?mt=2&i=1000412057177

http://www.youtube.com/subscription_center?add_user=thedietdocweightloss

FITNESS ENTREPRENEUR?

Find out how to become The Diet Doc expert in your community!

https://www.dropbox.com/s/mv4mwtiignpxkn2/The%20Diet%20Doc%20MEDIA%20KIT%202018.pdf?dl=0

FREE QUIZ: DO YOU HAVE WHAT IT TAKES TO MEET YOUR GOALS?

https://www.dropbox.com/s/thmmokbc3kd8uw3/Principles%20of%20Persistent%20Pursuit%20-%20Free%20Assessment.pdf?dl=0

LET'S CONNECT!

Website: https://www.thedietdoc.com

Facebook: http://www.facebook.com/TheDietDoc

Twitter: http://www.twitter.com/dietdocglobal

Instagram: http://www.instagram.com/thedietdoclife

Podcast: https://soundcloud.com/thedietdoc

Fasted cardio and even fasted training are making a comeback with the popularity of intermittent fasting and time-restricted eating. Smart? There might be contexts in which the outcome does align with your goal priorities. Do different types of pre-workout nutrition alter your strength, power, lean body mass, and metabolism? Let's find out!

00:12 Introduction

01:20 Background - Joe's current experience

03:15 Kori's current experience

04:20 Different types of meals for varying workouts

12:50 How to apply this to your training

1) How you feel

2) Strength and Lean Body Mass goals

3) Fat-loss goals

15:00 Context changes dictate nutrition changes

Thanks for visiting! Kori Propst, PhD, and Joe Klemczewski, PhD, merge their voices to create life-enhancing conversations and content you can use every day. Kori is the Vice President and Wellness Director of The Diet Doc, LLC—a health and weight-loss licensing company founded by Joe more than 20 years ago. Together, Joe and Kori help hundreds of Diet Doc Program Owners build industry-leading nutrition coaching platforms around the world. Now they’re bringing their talent to a daily podcast where nothing is off limits. Motivation, nutrition, weight loss, career, relationships, fitness entrepreneurship, and even guest interviews and features will be dissected and categorized for convenient listening or viewing. What happens when you mix 30 years of psychology, nutrition, physiology, social anthropology, and even literary journalism education with 40 years of business-building experience and almost 90 years (should I say that?) of combined real life? Let’s find out!

SUBSCRIBE:

https://itunes.apple.com/us/podcast/the-diet-doc-life-mastery-podcast/id1385194556?mt=2&i=1000412057177

http://www.youtube.com/subscription_center?add_user=thedietdocweightloss

FITNESS ENTREPRENEUR?

Find out how to become The Diet Doc expert in your community!

https://www.dropbox.com/s/mv4mwtiignpxkn2/The%20Diet%20Doc%20MEDIA%20KIT%202018.pdf?dl=0

FREE QUIZ: DO YOU HAVE WHAT IT TAKES TO MEET YOUR GOALS?

https://www.dropbox.com/s/thmmokbc3kd8uw3/Principles%20of%20Persistent%20Pursuit%20-%20Free%20Assessment.pdf?dl=0

LET'S CONNECT!

Website: https://www.thedietdoc.com

Facebook: http://www.facebook.com/TheDietDoc

Twitter: http://www.twitter.com/dietdocglobal

Instagram: http://www.instagram.com/thedietdoclife

Podcast: https://soundcloud.com/thedietdoc

Fasted cardio and even fasted training are making a comeback with the popularity of intermittent fasting and time-restricted eating. Smart? There might be contexts in which the outcome does align with your goal priorities. Do different types of pre-workout nutrition alter your strength, power, lean body mass, and metabolism? Let's find out!

00:12 Introduction

01:20 Background - Joe's current experience

03:15 Kori's current experience

04:20 Different types of meals for varying workouts

12:50 How to apply this to your training

1) How you feel

2) Strength and Lean Body Mass goals

3) Fat-loss goals

15:00 Context changes dictate nutrition changes

Thanks for visiting! Kori Propst, PhD, and Joe Klemczewski, PhD, merge their voices to create life-enhancing conversations and content you can use every day. Kori is the Vice President and Wellness Director of The Diet Doc, LLC—a health and weight-loss licensing company founded by Joe more than 20 years ago. Together, Joe and Kori help hundreds of Diet Doc Program Owners build industry-leading nutrition coaching platforms around the world. Now they’re bringing their talent to a daily podcast where nothing is off limits. Motivation, nutrition, weight loss, career, relationships, fitness entrepreneurship, and even guest interviews and features will be dissected and categorized for convenient listening or viewing. What happens when you mix 30 years of psychology, nutrition, physiology, social anthropology, and even literary journalism education with 40 years of business-building experience and almost 90 years (should I say that?) of combined real life? Let’s find out!

SUBSCRIBE:

https://itunes.apple.com/us/podcast/the-diet-doc-life-mastery-podcast/id1385194556?mt=2&i=1000412057177

http://www.youtube.com/subscription_center?add_user=thedietdocweightloss

FITNESS ENTREPRENEUR?

Find out how to become The Diet Doc expert in your community!

https://www.dropbox.com/s/mv4mwtiignpxkn2/The%20Diet%20Doc%20MEDIA%20KIT%202018.pdf?dl=0

FREE QUIZ: DO YOU HAVE WHAT IT TAKES TO MEET YOUR GOALS?

https://www.dropbox.com/s/thmmokbc3kd8uw3/Principles%20of%20Persistent%20Pursuit%20-%20Free%20Assessment.pdf?dl=0

LET'S CONNECT!

Website: https://www.thedietdoc.com

Facebook: http://www.facebook.com/TheDietDoc

Twitter: http://www.twitter.com/dietdocglobal

Instagram: http://www.instagram.com/thedietdoclife

Podcast: https://soundcloud.com/thedietdoc

Fasted cardio and even fasted training are making a comeback with the popularity of intermittent fasting and time-restricted eating. Smart? There might be contexts in which the outcome does align with your goal priorities. Do different types of pre-workout nutrition alter your strength, power, lean body mass, and metabolism? Let's find out!

00:12 Introduction

01:20 Background - Joe's current experience

03:15 Kori's current experience

04:20 Different types of meals for varying workouts

12:50 How to apply this to your training

1) How you feel

2) Strength and Lean Body Mass goals

3) Fat-loss goals

15:00 Context changes dictate nutrition changes

Thanks for visiting! Kori Propst, PhD, and Joe Klemczewski, PhD, merge their voices to create life-enhancing conversations and content you can use every day. Kori is the Vice President and Wellness Director of The Diet Doc, LLC—a health and weight-loss licensing company founded by Joe more than 20 years ago. Together, Joe and Kori help hundreds of Diet Doc Program Owners build industry-leading nutrition coaching platforms around the world. Now they’re bringing their talent to a daily podcast where nothing is off limits. Motivation, nutrition, weight loss, career, relationships, fitness entrepreneurship, and even guest interviews and features will be dissected and categorized for convenient listening or viewing. What happens when you mix 30 years of psychology, nutrition, physiology, social anthropology, and even literary journalism education with 40 years of business-building experience and almost 90 years (should I say that?) of combined real life? Let’s find out!

SUBSCRIBE:

https://itunes.apple.com/us/podcast/the-diet-doc-life-mastery-podcast/id1385194556?mt=2&i=1000412057177

http://www.youtube.com/subscription_center?add_user=thedietdocweightloss

FITNESS ENTREPRENEUR?

Find out how to become The Diet Doc expert in your community!

https://www.dropbox.com/s/mv4mwtiignpxkn2/The%20Diet%20Doc%20MEDIA%20KIT%202018.pdf?dl=0

FREE QUIZ: DO YOU HAVE WHAT IT TAKES TO MEET YOUR GOALS?

https://www.dropbox.com/s/thmmokbc3kd8uw3/Principles%20of%20Persistent%20Pursuit%20-%20Free%20Assessment.pdf?dl=0

LET'S CONNECT!

Website: https://www.thedietdoc.com

Facebook: http://www.facebook.com/TheDietDoc

Twitter: http://www.twitter.com/dietdocglobal

Instagram: http://www.instagram.com/thedietdoclife

Podcast: https://soundcloud.com/thedietdoc

"I want to eat like a normal person!"

Do you enjoy the food you eat? Do you savor your meals? Have you considered the textures, the flavors, the scents, even the origins of your food and the collective community who helped bring the food to your plate?

In this final episode of the From Food Fear to Food Freedom series, Kori discusses the 4th leg of the Freedom Stool, mindfulness, and how to practice it in a way that can not only change your relationship with food, but shift your relationship with you.

00:12 Intro & Review

02:20 Mindfulness - a non-judgmental awareness

06:00 Connecting with our bodies, thoughts, food, etc.

06:30 Tips to practice mindfulness:

1) Select a quiet spot to eat for 1 meal/day

10:15 2) Stop eating standing up

11:15 3) Take 3 deep breaths before first bite

12:30 4) Pay attention to how the food feels in your body

13:45 Male-Female difference in approaching a "task"

16:25 The value of being non-judgmental

18:50 We are the product of layers of conditioning

20:00 Practicing mindfulness peals back those layers

20:30 5) Put down your utensil after each bite

6) Chew each bite completely

23:00 Defining "normal"

24:15 Mindful eating puts you in charge of your senses

25:40 Think about how the food got to you

28:00 We are all in this together.

Thanks for visiting! Kori Propst, PhD, and Joe Klemczewski, PhD, merge their voices to create life-enhancing conversations and content you can use every day. Kori is the Vice President and Wellness Director of The Diet Doc, LLC—a health and weight-loss licensing company founded by Joe more than 20 years ago. Together, Joe and Kori help hundreds of Diet Doc Program Owners build industry-leading nutrition coaching platforms around the world. Now they’re bringing their talent to a daily podcast where nothing is off limits. Motivation, nutrition, weight loss, career, relationships, fitness entrepreneurship, and even guest interviews and features will be dissected and categorized for convenient listening or viewing. What happens when you mix 30 years of psychology, nutrition, physiology, social anthropology, and even literary journalism education with 40 years of business-building experience and almost 90 years (should I say that?) of combined real life? Let’s find out!

SUBSCRIBE:

https://itunes.apple.com/us/podcast/the-diet-doc-life-mastery-podcast/id1385194556?mt=2&i=1000412057177 http://www.youtube.com/subscription_c...

FITNESS ENTREPRENEUR?

Find out how to become The Diet Doc expert in your community!

https://www.dropbox.com/s/mv4mwtiignp...

FREE QUIZ: DO YOU HAVE WHAT IT TAKES TO MEET YOUR GOALS?

https://www.dropbox.com/s/thmmokbc3kd...

LET'S CONNECT!

Website: https://www.thedietdoc.com

Facebook: http://www.facebook.com/TheDietDoc

Twitter: http://www.twitter.com/dietdocglobal

Instagram: http://www.instagram.com/thedietdoclife

Podcast: https://soundcloud.com/thedietdoc

"I want to eat like a normal person!"

Do you enjoy the food you eat? Do you savor your meals? Have you considered the textures, the flavors, the scents, even the origins of your food and the collective community who helped bring the food to your plate?

In this final episode of the From Food Fear to Food Freedom series, Kori discusses the 4th leg of the Freedom Stool, mindfulness, and how to practice it in a way that can not only change your relationship with food, but shift your relationship with you.

00:12 Intro & Review

02:20 Mindfulness - a non-judgmental awareness

06:00 Connecting with our bodies, thoughts, food, etc.

06:30 Tips to practice mindfulness:

1) Select a quiet spot to eat for 1 meal/day

10:15 2) Stop eating standing up

11:15 3) Take 3 deep breaths before first bite

12:30 4) Pay attention to how the food feels in your body

13:45 Male-Female difference in approaching a "task"

16:25 The value of being non-judgmental

18:50 We are the product of layers of conditioning

20:00 Practicing mindfulness peals back those layers

20:30 5) Put down your utensil after each bite

6) Chew each bite completely

23:00 Defining "normal"

24:15 Mindful eating puts you in charge of your senses

25:40 Think about how the food got to you

28:00 We are all in this together.

Thanks for visiting! Kori Propst, PhD, and Joe Klemczewski, PhD, merge their voices to create life-enhancing conversations and content you can use every day. Kori is the Vice President and Wellness Director of The Diet Doc, LLC—a health and weight-loss licensing company founded by Joe more than 20 years ago. Together, Joe and Kori help hundreds of Diet Doc Program Owners build industry-leading nutrition coaching platforms around the world. Now they’re bringing their talent to a daily podcast where nothing is off limits. Motivation, nutrition, weight loss, career, relationships, fitness entrepreneurship, and even guest interviews and features will be dissected and categorized for convenient listening or viewing. What happens when you mix 30 years of psychology, nutrition, physiology, social anthropology, and even literary journalism education with 40 years of business-building experience and almost 90 years (should I say that?) of combined real life? Let’s find out!

SUBSCRIBE:

https://itunes.apple.com/us/podcast/the-diet-doc-life-mastery-podcast/id1385194556?mt=2&i=1000412057177 http://www.youtube.com/subscription_c...

FITNESS ENTREPRENEUR?

Find out how to become The Diet Doc expert in your community!

https://www.dropbox.com/s/mv4mwtiignp...

FREE QUIZ: DO YOU HAVE WHAT IT TAKES TO MEET YOUR GOALS?

https://www.dropbox.com/s/thmmokbc3kd...

LET'S CONNECT!

Website: https://www.thedietdoc.com

Facebook: http://www.facebook.com/TheDietDoc

Twitter: http://www.twitter.com/dietdocglobal

Instagram: http://www.instagram.com/thedietdoclife

Podcast: https://soundcloud.com/thedietdoc

"I want to eat like a normal person!"

Is your exercise attached to weight loss? Do you determine what you will do and how you will move your body based on how many calories you will burn?

What happened to moving because it feels good and provides you with a sense of vitality and joy?

In this 3rd installment of the From Food Fear to Food Freedom, Kori shares the most important factors to consider regarding the 3rd leg of the Food Freedom Stool-- METABOLISM.

No, it's not what you think. Metabolism, just like macronutrients, goes far beyond calories!

00:12 Intro

02:10 Definition of Metabolism

03:30 Four legs of Food Freedom

04:00 Meaning / Movement

11:00 Emotions / Energy

12:45 Trust

14:15 Awareness / Advocate

16:45 Beliefs

17:40 Openness

Leadership

Integrity

Self-esteem

Mastery

Thanks for visiting!

SUBSCRIBE:

https://itunes.apple.com/us/podcast/the-diet-doc-life-mastery-podcast/id1385194556?mt=2&i=1000412057177

http://www.youtube.com/subscription_center?add_user=thedietdocweightloss

FITNESS ENTREPRENEUR?

Find out how to become The Diet Doc expert in your community!

https://www.dropbox.com/s/mv4mwtiignpxkn2/The%20Diet%20Doc%20MEDIA%20KIT%202018.pdf?dl=0

FREE QUIZ: DO YOU HAVE WHAT IT TAKES TO MEET YOUR GOALS?

https://www.dropbox.com/s/thmmokbc3kd8uw3/Principles%20of%20Persistent%20Pursuit%20-%20Free%20Assessment.pdf?dl=0

LET'S CONNECT!

Website: https://www.thedietdoc.com

Facebook: http://www.facebook.com/TheDietDoc

Twitter: http://www.twitter.com/dietdocglobal

Instagram: http://www.instagram.com/thedietdoclife

Podcast: https://soundcloud.com/thedietdoc

"I want to eat like a normal person!"

Is your exercise attached to weight loss? Do you determine what you will do and how you will move your body based on how many calories you will burn?

What happened to moving because it feels good and provides you with a sense of vitality and joy?

In this 3rd installment of the From Food Fear to Food Freedom, Kori shares the most important factors to consider regarding the 3rd leg of the Food Freedom Stool-- METABOLISM.

No, it's not what you think. Metabolism, just like macronutrients, goes far beyond calories!

00:12 Intro

02:10 Definition of Metabolism

03:30 Four legs of Food Freedom

04:00 Meaning / Movement

11:00 Emotions / Energy

12:45 Trust

14:15 Awareness / Advocate

16:45 Beliefs

17:40 Openness

Leadership

Integrity

Self-esteem

Mastery

Thanks for visiting!

SUBSCRIBE:

https://itunes.apple.com/us/podcast/the-diet-doc-life-mastery-podcast/id1385194556?mt=2&i=1000412057177

http://www.youtube.com/subscription_center?add_user=thedietdocweightloss

FITNESS ENTREPRENEUR?

Find out how to become The Diet Doc expert in your community!

https://www.dropbox.com/s/mv4mwtiignpxkn2/The%20Diet%20Doc%20MEDIA%20KIT%202018.pdf?dl=0

FREE QUIZ: DO YOU HAVE WHAT IT TAKES TO MEET YOUR GOALS?

https://www.dropbox.com/s/thmmokbc3kd8uw3/Principles%20of%20Persistent%20Pursuit%20-%20Free%20Assessment.pdf?dl=0

LET'S CONNECT!

Website: https://www.thedietdoc.com

Facebook: http://www.facebook.com/TheDietDoc

Twitter: http://www.twitter.com/dietdocglobal

Instagram: http://www.instagram.com/thedietdoclife

Podcast: https://soundcloud.com/thedietdoc

Macronutrients, Metabolism, Mindfulness, and Moralization

These are the 4 legs of the Food Freedom stool, which Kori begins to outline in this second part of the "I Want to Eat Like a Normal Person" series.

Do you limit yourself to macronutrient ranges when considering your nutrition?

Or do you look at your nutrition from a macro level perspective considering the nourishment you need for growth, development, and maintenance of life?

To move away from food and body shaming and fear, Dr. Kori describes how macros can be a perspective much more than a rule.

(We apologize for the extraneous noises on the audio track!)

00:12 Introduction

02:30 What comes to mind when you hear "macronutrients"?

03:50 Comparison & contest

05:30 Meanings of "macro" and "nutrients"

07:00 How are you nourishing yourself?

07:45 Context of education

08:30 Structured flexibility!

10:30 Rules & Freedom

12:40 Goal weight dynamics

14:20 "I have to do cardio now!"

15:50 Macronutrients

17:45 Guidelines

19:39 Rules and freedom

22:20 Are there "bad" foods?

Thanks for visiting! Kori Propst, PhD, and Joe Klemczewski, PhD, merge their voices to create life-enhancing conversations and content you can use every day. Kori is the Vice President and Wellness Director of The Diet Doc, LLC—a health and weight-loss licensing company founded by Joe more than 20 years ago. Together, Joe and Kori help hundreds of Diet Doc Program Owners build industry-leading nutrition coaching platforms around the world. Now they’re bringing their talent to a daily podcast where nothing is off limits. Motivation, nutrition, weight loss, career, relationships, fitness entrepreneurship, and even guest interviews and features will be dissected and categorized for convenient listening or viewing. What happens when you mix 30 years of psychology, nutrition, physiology, social anthropology, and even literary journalism education with 40 years of business-building experience and almost 90 years (should I say that?) of combined real life? Let’s find out!

SUBSCRIBE:

https://itunes.apple.com/us/podcast/the-diet-doc-life-mastery-podcast/id1385194556?mt=2&i=1000412057177 http://www.youtube.com/subscription_center?add_user=thedietdocweightloss

FITNESS ENTREPRENEUR?

Find out how to become The Diet Doc expert in your community!

https://www.dropbox.com/s/mv4mwtiignpxkn2/The%20Diet%20Doc%20MEDIA%20KIT%202018.pdf?dl=0

FREE QUIZ: DO YOU HAVE WHAT IT TAKES TO MEET YOUR GOALS?

https://www.dropbox.com/s/thmmokbc3kd8uw3/Principles%20of%20Persistent%20Pursuit%20-%20Free%20Assessment.pdf?dl=0

LET'S CONNECT!

Website: https://www.thedietdoc.com

Facebook: http://www.facebook.com/TheDietDoc

Twitter: http://www.twitter.com/dietdocglobal

Instagram: http://www.instagram.com/thedietdoclife

Podcast: https://soundcloud.com/thedietdoc

Macronutrients, Metabolism, Mindfulness, and Moralization

These are the 4 legs of the Food Freedom stool, which Kori begins to outline in this second part of the "I Want to Eat Like a Normal Person" series.

Do you limit yourself to macronutrient ranges when considering your nutrition?

Or do you look at your nutrition from a macro level perspective considering the nourishment you need for growth, development, and maintenance of life?

To move away from food and body shaming and fear, Dr. Kori describes how macros can be a perspective much more than a rule.

(We apologize for the extraneous noises on the audio track!)

00:12 Introduction

02:30 What comes to mind when you hear "macronutrients"?

03:50 Comparison & contest

05:30 Meanings of "macro" and "nutrients"

07:00 How are you nourishing yourself?

07:45 Context of education

08:30 Structured flexibility!

10:30 Rules & Freedom

12:40 Goal weight dynamics

14:20 "I have to do cardio now!"

15:50 Macronutrients

17:45 Guidelines

19:39 Rules and freedom

22:20 Are there "bad" foods?

Thanks for visiting! Kori Propst, PhD, and Joe Klemczewski, PhD, merge their voices to create life-enhancing conversations and content you can use every day. Kori is the Vice President and Wellness Director of The Diet Doc, LLC—a health and weight-loss licensing company founded by Joe more than 20 years ago. Together, Joe and Kori help hundreds of Diet Doc Program Owners build industry-leading nutrition coaching platforms around the world. Now they’re bringing their talent to a daily podcast where nothing is off limits. Motivation, nutrition, weight loss, career, relationships, fitness entrepreneurship, and even guest interviews and features will be dissected and categorized for convenient listening or viewing. What happens when you mix 30 years of psychology, nutrition, physiology, social anthropology, and even literary journalism education with 40 years of business-building experience and almost 90 years (should I say that?) of combined real life? Let’s find out!

SUBSCRIBE:

https://itunes.apple.com/us/podcast/the-diet-doc-life-mastery-podcast/id1385194556?mt=2&i=1000412057177 http://www.youtube.com/subscription_center?add_user=thedietdocweightloss

FITNESS ENTREPRENEUR?

Find out how to become The Diet Doc expert in your community!

https://www.dropbox.com/s/mv4mwtiignpxkn2/The%20Diet%20Doc%20MEDIA%20KIT%202018.pdf?dl=0

FREE QUIZ: DO YOU HAVE WHAT IT TAKES TO MEET YOUR GOALS?

https://www.dropbox.com/s/thmmokbc3kd8uw3/Principles%20of%20Persistent%20Pursuit%20-%20Free%20Assessment.pdf?dl=0

LET'S CONNECT!

Website: https://www.thedietdoc.com

Facebook: http://www.facebook.com/TheDietDoc

Twitter: http://www.twitter.com/dietdocglobal

Instagram: http://www.instagram.com/thedietdoclife

Podcast: https://soundcloud.com/thedietdoc