In this episode I am going over different peaking strategies and explaining how and why we adjust and manipulate variables like carbs, water, sodium, and more!

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2:00 What is peak week?

4:16 Adjusting carbs

7:58 Adjusting training and cardio

9:29 Adjusting water

12:05 Adjusting sodium

13:54 Adjusting fiber

15:25 Adjusting fats and protein

16:06 Peaking strategies

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Why are we so addicted to sugar?

Do artificial sweeteners cause cancer?

And what’s the deal with sugar alcohols?

In this episode, I answer all of those questions, and more!

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1:44 Sugar addiction

5:55 Artificial sweeteners

7:18 Sugar alcohols

9:37 How to overcome sugar addiction

11:13 Blood sugar

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In this episode I am calling bullshit on the RDAs recommended intake for sodium, and explaining why you might not be getting ENOUGH sodium in your diet.

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0:45 Difference between sodium and salt

1:25 Why I'm calling bullshit on the RDA's recommendation of 2300mg

3:13 People with salt sensitivity

4:47 Athletes and sodium

6:49 Side effects of consuming low sodium

8:21 Sodium during competition prep and other diets

9:10 Salt cravings

11:27 Sodium and water retention

14:04 Variables affecting sodium intake for different individuals

14:51 When too much sodium can become dangerous

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Studies mentioned:

Lewis Dahl’s salt induced hypertension study on rats: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2118645/#:~:text=In%20the%201960s%2C%20Lewis%20Dahl,is%20influenced%20by%20genetic%20background. 

Intersalt study showing no correlation between sodium and blood pressure: https://pubmed.ncbi.nlm.nih.gov/3416162/

Framingham Offspring study indicating high blood pressure caused by sodium restriction: https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.31.1_supplement.446.6

Journal of American Medical Association’s recommendation of 4-6g of sodium: https://pubmed.ncbi.nlm.nih.gov/22110105/

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In this episode I talk about how bodybuilding has positively changed my life by giving me more confidence, knowledge, discipline, and time management skills.

I’m also calling bullshit on anyone who has ever blamed bodybuilding for their negative body image, poor food relationships, or rebound weight gain.

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In this episode I discuss how competition prep, or any extreme diet, can affect things like cortisol, melatonin, leptin and ghrelin, sex hormones, and thyroid function.

I also discuss the psychological and physiological reasons why following a reverse diet is so important.

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0:52 Cortisol

4:37 Melatonin

8:45 Leptin & Ghrelin

12:46 Sex Hormones

15:13 Thyroid

17:11 Reverse Dieting

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In 2018 I coached myself to my very first open class win at an NPC contest, only to let a down regulated metabolism and depression lead to a 30 pound weight gain in just 2 months.

I had NO accountability from a coach during my reverse diet, and I was also going through a HUGE life transition while my husband and I both changed career paths.

Adjusting to my new schedule took away ANY sort of social life I had. I hardly got to see my husband anymore. My hormones were TANKED, causing me to be hungry ALL THE TIME. And it was a perfect storm for depression and emotional eating.

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1:19 Recap of my 2018 season

3:58 When shit started to go down

5:53 A huge life transition

9:55 Depression hits

11:08 My rock bottom

12:42 Lessons learned

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Need to talk to someone? https://findahelpline.com

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In this episode I discuss the difference between fat soluble vitamins and water soluble vitamins, breaking each of them down alphabetically. I also give a brief summary of different minerals that pertain to nutrition, dive a bit deeper into electrolytes, and give suggestions for determining whether or not you should be supplementing with any micronutrients.

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1:51 What are micros?

2:24 Fat soluble vs water soluble vitamins

3:56 Vitamin A

4:52 Vitamin B

7:47 Vitamin C

8:46 Vitamin D

10:15 Vitamin E

10:43 Vitamin K

11:00 Minerals (alphabetically - calcium, chloride, chromium, cobalt, copper, fluoride, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc)

16:32 Electrolytes (sodium, potassium, and magnesium)

22:14 Micros worth mentioning again (Vitamin C, Vitamin D, Iron, Vitamin B, Iodine, Selenium, and Zinc)

23:00 Supplementing with micros

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LMNT Electrolyte packs: https://drinklmnt.com

(NOT sponsored, but I should be 😂)

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In this episode I discuss protein, fats, carbs, fiber, and alcohol, and go over how to determine a good intake for each based on your calorie goal.

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0:40 Macros vs Micros

1:50 Protein

6:10 Fats

10:20 Carbs

14:05 FIber

15:16 Alcohol

17:09 Setting your macros

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In this episode I discuss how to use cardio as a tool to help with fat loss, whether or not fasted or fed cardio is superior, if you should do your cardio before or after resistance training, different types of cardio, as well as how much cardio I recommend.

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0:46 Purpose of cardio

2:12 Fasted vs fed cardio

2:46 Random tangent and analogy about how we "burn" fat through lipolysis

5:43 Cardio before or after resistance training

6:59 Types of cardio (treadmill, stairs, elliptical, and more)

13:10 How much cardio I recommend

17:50 Why too much cardio can be detrimental

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In this episode I discuss different types of resistance training methods and explain how to structure a program based on individual goals.

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0:38 Difference between strength, hypertrophy, and endurance training

1:39 Muscle fiber types

4:28 Rep ranges

8:13 Rest times

10:10 Progressive overload

12:42 Developing a training program

13:50 Training splits

15:40 Free weights vs. machines

17:05 No equipment? No problem!

17:43 Random extra shit

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