Unsatisfied Podcast

Recapping my weekend refresh and systematic approach to become a more mobile person by returning to the truths of the book Atomic Habits by James Clear.

Understanding the good news about strength training combats the bad news about fat - reminding us that although we can't fully escape our toxic old friend, adipocytes, we can grow stronger and better despite their lingering presence.

Sources:

Craven, C., MD. (2017, February 17). Can fat return after liposuction? American Society of Plastic Surgeons. https://www.plasticsurgery.org/news/blog/can-fat-return-after-liposuction

Diego Gomes de Melo, Camila Oliveira Ramos, Vivian Cristina da Cruz Rodrigues, Gustavo José de Sá Pereira, Rafael dos Santos Brícola, Dennys Esper Corrêa Cintra, Leandro Pereira de Moura. Strength training induces ABHD5-ATGL axis to counteract mesenteric fat accumulation in obese Swiss mice. Life Sciences, 2026; 401: 124546 DOI: 10.1016/j.lfs.2026.124546

Hathaway, B. (2024, October 6). Study: New fat cells are created quickly, but dieting can’t eliminate them. Yale News. https://news.yale.edu/2015/03/02/new-fat-cells-created-quickly-losing-them

Reynolds, G. (2021, July 22). The New York Times, “Lifting weights? your fat cells would like to have a word.” University of Kentucky College of Medicine. https://medicine.uky.edu/news/new-york-times-lifting-weights-your-fat-cells-2021-07-22t13-00-34

We're all thankful - but not all of us are spending time doing the things we are Big G-rateful for. Time to review how we are allocating our time and plan for a better Q4 or strategize how to maintain a good Q3 till the end of the year.

I am not a doctor - but I am an accountant who was Vitamin D Deficient and feel much better after upping my dose from being sub-optimal to being on the upper end of in-range. Learn all the ways Vitamin D could be aiding your performance as an athlete, or an average person heading into the darker months of the year.

Resources:

BMJ Group. (2026, September 14). Scientists discover strange link between low vitamin D and pain. ScienceDaily. Retrieved September 27, 2026 from www.sciencedaily.com/releases/2026/09/260914042053.htm

Seeker. (2016, April 19). How does our skin turn sunlight into vitamin D? [Video]. YouTube. https://www.youtube.com/watch?v=4VlXGA1FnSk

Sunlight Institute. (2012, October 10). How vitamin D works [Video]. YouTube. https://www.youtube.com/watch?v=MtUgi9wZGXU

Lessons Learned during this Marathon Prep:

1. Run with People

2. Run Fueled

3. Run Unsatisfied

Anyone can run. Even if you don't think you like to.

MATERIALS | MATH | MIXTURE | MONEY

I am not a dietitian or nutrition expert. I'm just an accountant who is passionate about fueling my body and sharing my opinions on doing so. Protein snacks are great as a "better" option or for hitting your protein goals when out of your regular routine - but they aren't a chicken breast. Use accordingly.

Not affiliated with any of the brands mentioned.

Resources:

Gobel, R. (2025, July 19). Are high-protein snacks worth the hype? Here’s how to assess. NPR. https://www.npr.org/2025/07/19/nx-s1-5470245/high-protein-snacks-bars-foods-nutrition

Ostberg, A. (2026, August 20). A Runner's Guide to Protein (Part II). The Rundown. https://therundownbytherunningeffect.substack.com/p/a-runners-guide-to-protein-part-ii?utm_source=email&redirect=app-store-no-desktop&inbox=true&utm_campaign=email-read-in-app&triedRedirect=true

Why'd we stop dressing up like our heroes once we grew up? Find your supersuit, and feel like you're ready to conquer the world.

The will to persevere, do hard things, isn't a personality trait. It is hardwired - which means you too can voluntarily take on difficult tasks.

Resources:

Heslin, D. (2013, December 5). If at first you don’t succeed . . . part of your brain makes you try again. The Conversation. https://doi.org/10.64628/aa.faaevrwfy

Parvizi, J., Rangarajan, V., Shirer, W. R., Desai, N., & Greicius, M. D. (2013). The will to persevere induced by electrical stimulation of the human cingulate gyrus. Neuron, 80(6), 1359–1367. https://doi.org/10.1016/j.neuron.2013.10.057

PowerfulJRE. (2024, August 27). Joe Rogan Experience #2195 - Andrew Huberman [Video]. YouTube. https://www.youtube.com/watch?v=spq8UKib3Zw

Resistant starches let you COOK once, COOL down and chill out, while they CHANGE their structure so that you can CONSUME one macro that serves as a CATALYST for several health benefits.

Eat a cold potato this week.

Resources:

Brooks, A. (2022, October 10). Why Are Potatoes Good For Runners (and how to incorporate more). RunToTheFinish. https://runtothefinish.com/runner-food-carbohydrates/

Churchill, D. (2026, August 18). Why potatoes beat rice for recovery. Legendary by Dan Churchill. https://legendary.beehiiv.com/p/why-potatoes-beat-rice-for-recovery?utm_source=legendary.beehiiv.com&utm_medium=newsletter&utm_campaign=why-potatoes-beat-rice-for-recovery&_bhlid=6cfb125654507d3094dc3e3e8acee48151a87d94&jwt_token=

Dutton, J. (2025, July 25). Eat the Bread! Starch resistance: Why freezing your bread helps. HUM Nutrition Blog. https://www.humnutrition.com/blog/resistant-starch/?srsltid=AfmBOor9eqDSTzpX6bOSJa85CPCK963vmxyKVq-keaTi1vbv9kxMJBPB

Hendley, J. (2026, February 23). Resistant starch: Can you make the carbs you eat a little healthier? Harvard Health. https://www.health.harvard.edu/diet-and-nutrition/resistant-starch-can-you-make-the-carbs-you-eat-a-little-healthier

N, S. (2022, February 18). RetrogRadation of Starch. Biology Reader. https://biologyreader.com/retrogradation-of-starch.html

Fasting is not a leaning out strategy, it is a leaning in strategy to something you've been avoiding with indigestion.

Ask why, when, how you should be fasting to grow, not shrink...

Resources:

Leto, K. D. (2025, July 29). How to Fast as a Christian Woman: A Guide on how-to-fast-as-a-christian-woman. kimdolanleto.com. https://kimdolanleto.com/podcast/how-to-fast-as-a-christian-woman/

Millard, E. (2026, February 25). The hidden intermittent fasting mistakes that stall progress. Runner’s World. https://www.runnersworld.com/nutrition-weight-loss/a38068086/intermittent-fasting-mistakes-you-might-be-making/

Wrigley, A. (2023, December 6). Fasting – a modern take on an ancient practice. British Association for Holistic Medicine & Health Care. https://bhma.org/fasting-a-modern-take-on-an-ancient-practice/#