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Are you feeling burnt out, bloated, or just not like yourself anymore—despite eating right and working out? On today’s episode of The COACH DEBBIE POTTS Show, we dive deep into why many high-performing individuals hit a wall in midlife... and how the answers may lie inside your cells.

Coach Debbie Potts shares how she transformed her own health journey—after years of “adrenal exhaustion” and burnout from racing through life—by uncovering the root causes of her dysfunction using advanced functional lab testing.

🔬 What You'll Learn in This Episode: * What is the Cell Danger Response (CDR) and how it hijacks your metabolism, hormones, and brain * Why your mitochondria are more than just "energy factories"—they're your cellular security system * The power of combining mescreen™ mitochondrial testing, DUTCH hormone panels, OATs, genetics, and blood chemistry to create a personalized FutureYou Program * How your symptoms (fatigue, weight gain, mood swings, poor recovery) may not be "aging"—they may be cellular dysfunction * Debbie’s personal story of “Life Is Not a Race” and how she now helps others live with intention, not depletion

🧬 Featured Tools & Testing Mentioned: * Mescreen™ Mitochondrial Function Panel (save $100 with code COACHDEBBIEPOTTS) * DUTCH Complete Hormone Test * Organic Acids Test (OAT) * Genetic Analysis (Strategene & WildHealth) * Blood Chemistry Panel with Functional Ranges

💡 Key Takeaways: * Chronic stress, environmental toxins, and hidden infections can trap the body in a chronic "danger mode" * Adrenal fatigue is a symptom—not a root cause; it’s time to go deeper * True healing and performance optimization begin at the cellular level * Functional testing empowers you to build the Future You—stronger, sharper, and more resilient with age

🔗 Resources & Links: * 📘 Life Is Not a Race… It’s a Journey by Debbie Potts * 💻 Learn more about The WHOLESTIC Method * 🧪 Interested in testing? Contact Debbie to start your own FutureYou Program * 🎥 Watch this episode on YouTube: @CoachDebbiePotts * 🎧 Listen on Apple Podcasts | Spotify | Audible | iHeartRadio

🙌 Let’s Connect: Instagram: @debbiemarielpotts Facebook: Coach Debbie Potts Subscribe + Leave a Review if this episode inspired you!

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In this episode, Coach Debbie Potts chats with Dr. Eric Osansky—functional medicine practitioner and author—about the root causes of autoimmune thyroid disorders like Graves’ disease and Hashimoto’s. They explore why conventional medicine often overlooks the immune system, gut, and liver in thyroid care, and how a functional approach can help you reclaim your energy, metabolism, and health naturally.

What You’ll Learn:

• The difference between Graves’ and Hashimoto’s
• Why the thyroid is the victim, not the root cause
• Key functional lab markers to assess thyroid health
• The role of gut health, detox, and nutrients in immune regulation
• Natural strategies to support autoimmune thyroid healing

Connect with Dr. Osansky: 📰 savemythyroid.com/newsletter 🎧 Save My Thyroid Podcast 📚 savemythyroid.com/book 📺 YouTube: @NaturalThyroidDoctor 📱 Instagram: @drericosansky

More from Debbie: 🌐 www.debbiepotts.net 📊 PNOĒ Metabolic Testing & Coaching

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🧬 "Is Mitochondrial Dysfunction Blocking Your Energy? My mescreen™ Results Revealed!"

🎧 Episode Summary:

In today’s solo episode, I’m pulling back the curtain on my personal mescreen™ mitochondrial test results—and how they validate everything I’ve experienced since my so-called “adrenal exhaustion” back in 2013.

We’re diving into the Cell Danger Response, oxidative stress, fragmented mitochondrial networks, and why you can be great at burning fat (like me!) but still feel flatlined during sprints or post-workout. If you’re an endurance athlete, a high-performer, or just constantly battling fatigue and brain fog despite doing “all the right things,” this one is for you.

🧪 You’ll learn:

• What the mescreen™ test reveals that no other test does
• How my mitochondria are under oxidative and structural stress (ROS Lipid Support profile)
• Why low mitochondrial and glycolytic energy can stall performance, recovery, and hormones
• How my genetics (SOD2, MTRR, MAOB) explain my energy crash
• The 3-phase protocol I’m using to repair my mitochondrial membranes and restore resilience

🚨 Are you stuck in the Cell Danger Response too? This episode will help you connect the dots between your symptoms, stress history, lab markers, and what your mitochondria are really telling you.

🔗 Want to test your own mitochondria? Save $100 off your mescreen™ test with my code COACHDEBBIEPOTTS at 👉 https://mescreen.com/pages/how-it-works

🧠 Mentioned in this Episode:

• Cell Danger Response theory by Dr. Robert Naviaux
• Mitochondrial membrane repair nutrients (PC, DHA, tocotrienols)
• Phase 1–2–3 recovery strategy for oxidative stress and network repair
• Genetic SNPs that impair energy, detox, and stress resilience
• PNOĒ metabolism testing as a performance-enhancing overlay

🧭 Learn More & Work With Me: Ready to optimize your mitochondria and feel like your Future You again? Visit: www.debbiepotts.net Instagram: @coachdebbiepotts

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Mental Health in Sports: How Trauma Impacts Athletic Performance with Dr. Hillary Cauthen

Watch this powerful conversation from The COACH DEBBIE POTTS Show as we explore the vital link between trauma, mindset, and athletic performance.

In this episode, I sit down with Dr. Hillary Cauthen, a clinical sports psychologist who is leading the movement to change the culture of sport. Dr. Cauthen helps athletes heal from invisible wounds—emphasizing the importance of mental health, trauma recovery, and emotional well-being for sustainable success in athletics and life.

Whether you're a coach, athlete, parent, or mental health advocate, this conversation is for you. It’s time to treat the person within the player.

🔍 What You’ll Learn in This Interview: ✅ How trauma affects athletic performance and recovery ✅ Why mental health support is essential—not optional—for athletes ✅ How we can break the stigma surrounding sports psychology ✅ Tools for resilience, self-awareness, and long-term success ✅ Dr. Cauthen’s vision for the future of athlete mental wellness

📘 Dr. Hillary Cauthen’s Book Hello Trauma, Our Invisible Teammate → Available on Amazon, Audible, and Barnes & Noble

🎧 Listen to Dr. Cauthen’s Podcast Highs & Lows of X’s & O’s → Apple Podcasts & YouTube

🎥 Subscribe to Her Channel: Controlled Chaos Network

✨ Connect with Dr. Hillary Cauthen Instagram: @drcmindset LinkedIn: Dr. Hillary Cauthen

👟 Want to Thrive in Your 40s, 50s, and Beyond? If you're doing all the “right” things and still not feeling your best, it’s time to dig deeper. I'm Coach Debbie Potts—and I help driven, high-performing individuals like you optimize your metabolism, hormones, gut health, and performance with personalized programs based on functional lab testing and metabolism analysis.

🚀 Book a Discovery Call → https://www.debbiepotts.net

🔗 Stay Connected with Me: 🌐 Website: https://www.debbiepotts.net 📸 Instagram: @coachdebbiepotts 🎙️ Podcast: The COACH DEBBIE POTTS Show 📺 YouTube: Coach Debbie Potts YouTube Channel

📖 Read My Book: Life is Not a Race, It’s a Journey – available on Amazon

👍 If you found value in this episode, please like, comment, and subscribe. 💬 Tag a coach or athlete who needs to hear this. 🔔 Don’t forget to turn on notifications for weekly episodes!

#MentalHealthInSports #SportsPsychology #AthleteMentalHealth #DrHillaryCauthen #TraumaRecovery #MindsetMatters #CoachDebbiePotts #PerformancePsychology #AthleteWellness #HighPerformanceHealth

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Thriving Through Perimenopause & Menopause with Karen Martel: Hormones, HRT & Midlife Metabolism

📺 Watch the Full Episode on YouTube & Subscribe: 👉 https://youtu.be/4r2utoJkHc8?si=jWZKTgNHhiiIPzEl

🎧 Episode Overview In this empowering episode, I'm joined by Karen Martel, Certified Hormone Specialist and transformational nutrition coach, to dive deep into the hormonal imbalances that impact women in perimenopause and menopause—and what to actually do about them.

We break down the myths, unpack the symptoms, and explore practical, science-based solutions to help you feel like yourself again.

💡 What You’ll Learn: * ✅ The most common signs and symptoms of low estrogen, progesterone, and testosterone * ✅ How hormonal shifts affect weight gain, energy, mood, sleep, libido, and metabolism * ✅ Why midlife women are often misdiagnosed or dismissed in conventional medicine * ✅ The difference between bioidentical hormone therapy vs. synthetic HRT * ✅ How to test your hormones properly (timing, labs, markers) * ✅ Nutritional, lifestyle, and functional medicine solutions for hormonal harmony * ✅ Karen’s top tips for balancing hormones naturally, from DUTCH testing to targeted supplementation * ✅ When to consider HRT and how to personalize it for optimal results

🧬 Featured Discussion Points: * Estrogen dominance vs. estrogen deficiency * Progesterone’s calming effect on anxiety and sleep * Testosterone in women—why you need it and signs you're low * The overlooked thyroid-hormone connection * Gut health, liver detox, and insulin resistance as root causes of hormone havoc

👩‍⚕️ About Karen Martel Karen is the host of The Hormone Solutions Podcast, a Certified Hormone Specialist, and a passionate advocate for helping women take charge of their health in their 40s and beyond. Her integrative approach combines advanced hormone testing, personalized nutrition, and strategic bioidentical hormone therapy.

📲 Connect with Karen:

• Website: www.karenmartel.com (Use code COACHDEBBIEPOTTS for exclusive savings)
• Instagram: @karenmartelhormones
• Podcast: The Hormone Solutions Podcast

🎧 Don’t Miss This If You… ✔️ Are experiencing mystery weight gain or chronic fatigue ✔️ Feel like you’re doing “all the right things” but not getting results ✔️ Want clarity on when and how to use HRT safely ✔️ Need an empowering guide to thrive through midlife, not just survive it

✨ If this episode helped you, please subscribe, rate, and share it with a friend. 📲 Subscribe & Watch on YouTube

🌟 What Are You Doing Today to Ensure You Thrive at 70, 80, and Beyond? Aging isn’t just about your genetics—it’s about your daily choices and your willingness to investigate what’s really going on inside your body.

🔹 Are you addressing both external AND hidden internal stressors? 🔹 Are you following a personalized plan—not a one-size-fits-all protocol? 🔹 Have you been told your labs are “normal,” but you know something is off?

👣 Work with Debbie Potts: Your Functional Health Investigator If you’re a driven, high-performing woman navigating the hormonal shifts of your 40s and beyond—and feel like you’ve lost control of your body, energy, and metabolism—it’s time to stop guessing and start testing.

As an FDN Practitioner, Nutritional Therapy Practitioner, and Metabolic Health Coach, I guide women like you through data-driven, personalized programs to identify and resolve METABOLIC CHAOS™ caused by hormonal imbalances, chronic stress, gut dysfunction, and more.

🔍 Let’s uncover the root cause of your symptoms so you can rebuild your body from the inside out.

📞 Book your Discovery Call today: 👉 www.debbiepotts.net 💬 DM me on Instagram: @coachdebbiepotts

🎯 Your future self is waiting. Let’s get to work. Fuel smarter. Train smarter. Age stronger.

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In this episode of The Coach Debbie Potts Show, I’m joined by Kirsty Woods, a registered Exercise Physiologist and founding practitioner at Metabolic Health Solutions (MHS) in Perth, Australia. Kirsty brings over a decade of expertise in helping clients improve their metabolic health, specializing in obesity management, polycystic ovary syndrome (PCOS), and fatty liver disease treatment.

We dive deep into how measuring metabolism and applying precision lifestyle interventions can reverse metabolic dysfunction and support sustainable weight management. Kirsty explains how Metabolic Health Solutions uses innovative metabolic diagnostic technology to personalize care and empower patients to achieve long-term results — from fat loss to chronic disease prevention.

🎯 What You’ll Learn: ✅ Why traditional weight loss methods often fail without proper metabolic health assessment ✅ How obesity, PCOS, fatty liver disease, and Type 2 diabetes are linked to metabolic dysfunction ✅ How to personalize weight loss and chronic disease prevention with precision metabolic care ✅ Real patient success stories from Australia, Europe, and Asia using MHS metabolic measurement technology ✅ How improving your fat metabolism and metabolic fitness can lead to greater health resilience

🔗 Watch the Full Episode on YouTube Here: 👉 https://youtu.be/9mDFYfFr_vA?si=j0PbUPeCh_0NmZMZ

💥 Subscribe to the channel so you never miss new episodes on metabolic health, performance, and longevity! 💬 If you enjoyed this conversation, please leave a review — it helps us reach and inspire more people to live their best life, especially in the second half of life!

💬 Connect with Coach Debbie Potts: 🌐 Website: debbiepotts.net 📘 Book: Life is Not a Race, It’s a Journey 🎙️ Podcast: The Coach Debbie Potts Show

📞 Schedule your complimentary 20-minute discovery call to explore how we can optimize your metabolic health and aging journey!

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Why Liver Health is the Key to Aging Stronger | Siggi Clavien, Founder of The Liver Clinic & de-liver-ance® | The Coach Debbie Potts Show 🎙️ In today's episode of The Coach Debbie Potts Show, I’m joined by Siggi Clavien, the visionary Founder and CEO of The Liver Clinic and de-liver-ance®—two pioneering initiatives dedicated to preventing and treating liver diseases across the globe.

Your liver plays a central role in metabolism, detoxification, hormone balance, mitochondrial health, and resilience against chronic disease. Yet, so many people unknowingly suffer from silent liver dysfunction—accelerating aging and limiting their energy, fat metabolism, and cognitive performance.

In this conversation, Siggi shares: ✅ Why liver health is the "hidden switch" for how we age from the inside out ✅ How non-invasive liver scans can detect dysfunction long before symptoms appear ✅ The innovative science behind de-liver-ance® formulas for supporting natural liver repair ✅ How Siggi’s personal journey—from losing loved ones to liver disease—fuels his mission ✅ The connection between traditional herbal medicine, biotechnology, and modern liver therapies ✅ Simple strategies you can adopt today to optimize your liver health naturally and enhance healthy aging

💡 Key Message: Your future health starts with your liver. Protecting and optimizing liver function now means more energy, better metabolism, sharper cognition, and a longer healthspan.

🌿 About Siggi Clavien: Siggi Clavien is a passionate entrepreneur and advocate for liver health, combining expertise from viticulture (UC Davis), Plant Medicine (Cornell University), and traditional herbal and biotech research. Inspired by his Swiss winemaker father and British healer mother, Siggi blends global traditions with cutting-edge science to revolutionize liver care. His mission is personal—and his dedication to raising awareness spans from California to Arizona to London as a father of five and health advocate.

Learn more about his work: https://us.loveyourliver.com/pages/siggi-clavien

📅 Ready to Build Your Future Self from the Inside Out? Let’s uncover what’s happening inside your body—starting with your liver health. 🧬 Book your Discovery Call with Coach Debbie Potts at www.debbiepotts.net ✔️ Explore my personalized Discovery, Elevate, and Health Optimizer programs

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Gut-Brain Connection: How to Boost Cognitive Health, Prevent Cognitive Decline, and Age with Resilience | Expert Panel Discussion In this powerful episode, Coach Debbie Potts is joined by three trailblazing leaders in gut health, cognitive resilience, and cellular nutrition:

• Martha Carlin – CEO & Founder of BiotiQuest
• Dr. William Davis – Cardiologist, author of Super Gut, creator of Gut to Glow
• Amber Lynn Vitale – Clinical Director at BEAM Minerals

Together, we dive deep into the science behind the gut-brain axis, vagus nerve health, and cellular mineral replenishment to help you stay sharp, energized, and resilient as you age.

🎯 In This Episode, You’ll Learn:

• The direct link between gut dysbiosis and cognitive decline
• How targeted probiotics like Lactobacillus reuteri restore mental clarity
• Why vagus nerve stimulation is critical for mood, memory, and healing
• The essential role of minerals for nerve function, energy, and brain performance
• How fulvic and humic minerals fuel mitochondrial energy and detox pathways
• Why women in midlife need a personalized gut-brain support protocol
• The science behind Gut to Glow and BiotiQuest Sugar Shift for brain resilience
• Daily simple strategies to protect your brain as you age

🧠 Key Takeaways:

• Your gut is your brain’s first line of defense.
• Supporting the vagus nerve helps activate the body’s healing and calming responses.
• Minerals are essential for brain energy, detox, and cognitive clarity.
• Precision gut protocols can slow and even reverse early signs of cognitive aging.

🔗 Resources & Links Mentioned:

• BiotiQuest Probiotics | Targeted gut health solutions
• Dr. Davis Infinite Health | Super Gut & Gut to Glow programs
• BEAM Minerals | Cellular hydration and detoxification supplements 🎟️ Use code COACHDEBBIEPOTTS to save!
• Learn More About Improving Cognitive Health: 📺 Watch my full educational video here: 👉 YouTube - How to Improve Cognitive Health and Avoid Cognitive Decline

💥 Ready to Take Charge of Your Brain and Body Health? Explore Coach Debbie’s personalized coaching programs: ✅ Discovery Package ✅ Elevate Package ✅ Health Optimizer Package

📞 Book your complimentary Discovery Call today at debbiepotts.net

📲 Stay connected:

• Instagram: @CoachDebbiePotts
• YouTube: Coach Debbie Potts Channel

🌟 The WHOLESTIC Method™: A Science-Backed Framework for Aging Well Debbie’s unique approach focuses on:

✅ Metabolic Health Optimization ✅ Gut-Brain Axis Repair ✅ Hormone and Stress Management ✅ Personalized Nutrition and Recovery Plans

You can optimize your healthspan and feel your best at any age. It all starts by investigating, not guessing!

🚀 LIFE IS NOT A RACE, IT’S A JOURNEY. Let's help you build your best future self, starting today.

#GutBrainConnection #CognitiveHealth #BrainFog #GutHealth #VagusNerve #SuperGut #SugarShift #AgingWell #FunctionalMedicine #CoachDebbiePotts #Longevity #MentalClarity #MineralsMatter #MitochondrialHealth

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591 Parkinson’s Disease and the Microbiome Breakthrough | Martha Carlin of BiotiQuest | Gut-Brain Health Revolution

📋 Podcast Show Notes: In this powerful episode of The Coach Debbie Potts Show, we dive deep into the groundbreaking research of Martha Carlin—a visionary systems thinker, citizen scientist, and founder of The BioCollective and BiotiQuest®.

After her husband, John, was diagnosed with early-onset Parkinson’s disease in 2002, Martha embarked on an extraordinary mission: to uncover the root causes of Parkinson’s through the lens of the gut microbiome, environmental toxins, and metabolic dysfunction. Her tireless work has since helped reshape how we understand chronic disease—and how the right gut interventions may pave the way toward healing.

🌟 What You’ll Learn in This Episode: ✅ The Gut-Brain Connection and its role in Parkinson’s disease ✅ How microbiome imbalance influences neurological health ✅ Environmental and dietary factors impacting chronic diseases ✅ The science behind BiotiQuest® probiotics, including Sugar Shift® ✅ Martha’s inspiring personal journey of transforming tragedy into scientific triumph

🔬 Learn More About Martha’s Work: 🌿 The BioCollective: thebiocollective.com 🧬 BiotiQuest Probiotics: biotiquest.com ✍️ Martha’s Blog: Martha’s Quest

🎥 Watch the Full Interview FIRST on YouTube! 👉 Click here to watch, subscribe, and get early access to new episodes!

Hit Subscribe and tap the 🔔 to stay updated on the latest interviews uncovering the future of functional medicine, gut health, and longevity!

🧩 About Coach Debbie Potts: At The WHOLESTIC Method, we believe aging is not simply genetic—it’s a daily choice. Chronic stress, metabolic dysfunction, and poor gut health are silent saboteurs of optimal living.

Are you thriving today to thrive at 70, 80, and beyond? 🔹 Address hidden stressors, not just symptoms 🔹 Investigate when "normal" labs don't explain how you feel 🔹 Personalize your path to health, energy, and performance

If you're feeling stuck despite doing “everything right,” it's time to dig deeper and resolve the hidden "metabolic chaos" holding you back.

🔎 Let’s investigate & optimize your health together: 📞 Book Your Complimentary Discovery Call Today

📚 Read Debbie’s Book: Life is Not a Race, It’s a Journey — Get Your Copy Here

🌐 Stay Connected: Instagram: @coachdebbiepotts Facebook: Coach Debbie Potts YouTube: Coach Debbie Potts Channel

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In today’s episode, I sit down with Dr. Derek Alessi—an expert in helping adults over 45 reclaim their health through practical fitness and nutrition strategies.

Dr. Derek’s journey started as an overweight teenager who transformed his own health through strength training and nutrition, igniting a lifelong passion to help others do the same.

For nearly three decades, he’s helped countless adults reduce medications, strengthen their immune systems, and improve their quality of life—not through fads or extremes, but through proven principles, consistency, and accountability.

Tune in to learn the biggest misconceptions about fitness and nutrition, why extreme diets and workouts are unnecessary, and simple strategies you can start implementing today to feel stronger, live longer, and take control of your health.

👉 Watch the full interview on YouTube: 🔗 https://youtu.be/sNJ76l7oaQo

💬 Topics We Cover in This Episode: * The biggest myths that prevent people from achieving lasting health * How adults over 45 can optimize their health and reduce medications * Why extreme diets and intense workouts aren't necessary for success * Practical, proven strategies to take control of your health starting today

🎯 Three Key Questions We Discuss: 1. What are the biggest misconceptions about fitness and nutrition that keep people from achieving lasting health? 2. How can adults over 45 optimize their health, reduce medications, and improve longevity without extreme diets or workouts? 3. What simple, proven strategies can people start implementing today to take control of their health and fitness for the long term?

👨‍⚕️ About Dr. Derek Alessi Dr. Derek Alessi’s journey began as an overweight teenager who transformed his own health through strength training and nutrition. Inspired by his personal success and disillusioned by the fitness industry’s obsession with extremes, he dedicated his life to helping people achieve lasting wellness.

For almost 30 years, Dr. Derek has specialized in helping adults over 45 reduce medications, strengthen their immune systems, and improve their health through intelligent exercise and practical nutrition strategies—not fads or quick fixes.

His mission is simple: Help people live longer, feel stronger, and make the most of their lives.

📲 Connect with Dr. Derek Alessi * 🌐 Website: alessifit.com * 📸 Instagram (Alessi Fitness): @alessifitness * 📘 Facebook (Alessi Fitness): Alessi Fitness * 🌐 Strength Genesis: strengthgenesis.com * 📸 Instagram (Strength Genesis): @strengthgenesis * 📘 Facebook (Strength Genesis): Strength Genesis

🎁 Special Offer for Listeners: Mention "COACHDEBBIEPOTTS" for special discounts on Dr. Derek Alessi’s programs and products at Strength Genesis!

🔥 What Are You Doing Today to Ensure You Thrive at 70, 80, and Beyond? Aging is not just about genetics—it’s about the daily choices you make. Ask yourself:

• 🔹 Are you addressing both external and hidden internal stressors?
• 🔹 Are you following a personalized plan rather than a one-size-fits-all solution?
• 🔹 Have you been told your labs are “normal,” but you still feel something is off?

If you're feeling stuck despite doing “everything right,” it’s time to investigate deeper. Let’s uncover hidden stressors, correct metabolic chaos, and rebuild your health from the inside out.

🧬 The WHOLESTIC Method: A Science-Based Approach to Health & Longevity Your health is about more than just diet and exercise. Chronic hidden stress impacts everything—from fat loss to hormone balance to energy and cognitive function. The WHOLESTIC Method focuses on optimizing the WHOLE you:

✅ Metabolic Health – Become fat-adapted & optimize fuel utilization ✅ Hormone Balance – Address adrenal, thyroid, and sex hormone imbalances ✅ Gut & Digestion – Heal your gut for improved absorption, mood, and energy ✅ Personalized Nutrition – Tailored eating plan based on your bio-individuality ✅ Recovery & Longevity – Improve sleep, detoxification, and stress resilience

There is no magic pill—but there is a personalized solution!

🧩 Let’s Investigate & Optimize Your Health Together Don't settle for "just getting by." Choose to thrive now and into the decades ahead. If you're ready to take control of your health, energy, and longevity, let's connect!

📞 Book a Complimentary 20-Minute Discovery Call → Schedule with Coach Debbie 📚 Read Life is Not a Race, It's a Journey → Get the Book on Amazon

🔹 Follow & Connect with Coach Debbie

• 🌐 Web: debbiepotts.net
• 📩 Instagram | Facebook | YouTube → @CoachDebbiePotts

Let's redefine aging and unlock your full potential— Because LIFE IS NOT A RACE, IT’S A JOURNEY! 🚀💪

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In this episode, Dr. Patel joins us to dive deep into the science behind mescreen™—a patented, at-home mitochondrial testing and analysis kit that's transforming the way we approach personalized health optimization.

From easy sample collection to expert-level analysis and guidance, mescreen™ offers a powerful look into your mitochondrial efficiency and energy production, giving you real, actionable insights to support your vitality journey.

🔎 What You’ll Learn in This Episode:

• ✅ How the mescreen™ at-home testing kit works from start to finish
• ✅ Why mitochondrial health is the missing link in many chronic fatigue and energy-related issues
• ✅ The science behind mescreen’s proprietary analysis process
• ✅ How to get personalized supplement and lifestyle recommendations
• ✅ The value of working with a mescreen™ mitochondrial advisor or integrating your results with your healthcare practitioner

🧪 How mescreen™ Works – Step-by-Step:

1. Register Your Kit Ensure accurate tracking of your sample by linking it to your profile.
2. Complete Your Digital Health Questionnaire Share your health history, medications, and allergies for fully personalized insights.
3. Collect Your Blood Sample at Home A quick and simple 10-minute process with clear instructions and video support.
4. Receive Your Results (3-4 Weeks Post Sample Arrival) Get detailed scoring of your mitochondrial efficiency, supplement suggestions, lifestyle upgrades, and vitality tracking.
5. Get Expert Guidance Review your results with a mescreen™ mitochondrial advisor or easily share them with your healthcare provider.

💡 Why mescreen™?

• Personalized mitochondrial efficiency score
• Expert-level guidance to optimize your energy and vitality
• Clear supplement and lifestyle recommendations
• Results you can track, review, and act on
• Backed by science. Designed for real-life application.

🌟 Special Offer for The Coach Debbie Potts Show Listeners 👉 Go to mescreen.com/how-it-works 🎁 Use code COACHDEBBIEPOTTS to save $100 on your testing kit!

🧬 Test – don’t guess – how healthy your mitochondria are. Take control of your energy and optimize how you age from the inside out at a cellular level.

🎧 Don’t forget to like, subscribe, and share the episode with someone who’s ready to level up their longevity, energy, and performance.

👉 Listen Now on YouTube: Reverse Aging from the Inside Out | Mitochondrial Testing with mescreen™ & Dr. Patel

What Are You Doing Today to Ensure You Thrive at 70, 80, and Beyond? Aging is not just about genetics—it’s about the choices you make today. Are you taking ownership of your health, metabolism, and performance to ensure you thrive instead of struggle as you age?

🔹 Are you addressing both external AND hidden internal stressors? 🔹 Are you following a personalized approach instead of a one-size-fits-all method? 🔹 Have you been told your labs are “normal,” but you know something is off?

If you’re feeling stuck despite your best efforts, it’s time to investigate. Let’s look under the hood, identify metabolic chaos, and put the missing pieces of your health puzzle back together.

The WHOLESTIC Method: A Science-Based Approach to Health & Longevity Your health is more than just exercise and nutrition. Chronic stress—both visible and hidden—impacts everything, from fat loss to energy, recovery, hormones, and longevity. The WHOLESTIC Method is designed to optimize the WHOLE you from the inside out, focusing on:

✅ Metabolic Health – Become fat-adapted & optimize fuel utilization ✅ Hormone Balance – Address stress, thyroid, and sex hormone imbalances ✅ Gut & Digestion – Heal your gut for better nutrient absorption & performance ✅ Personalized Nutrition – A plan tailored to your bio-individuality ✅ Recovery & Longevity – Improve sleep, detox pathways, and stress resilience

There is no magic fix, but there IS a personalized solution.

Let’s Investigate & Optimize Your Health Together Don’t settle for “just getting by.” Choose to thrive each day instead of just surviving. If you’re ready to take control of your health, energy, and longevity, let’s chat!

📞 Book a Complimentary 20-Minute Discovery Call → Contact Coach Debbie

📚 Read “Life is Not a Race, It’s a Journey” → Get the Book on Amazon

🔹 Follow & Connect with Coach Debbie 🌐 Web: debbiepotts.net 📩 Instagram | Facebook | YouTube at Coach Debbie Potts

Let’s redefine aging and unlock your full potential—because LIFE IS NOT A RACE, IT’S A JOURNEY! 🚀💪

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Microplastics, Coffee, and Gut Health with Dr. Vincent Pedre

On today’s episode, I’m joined by Dr. Vincent Pedre, a functional medicine physician, gut health expert, and best-selling author of The GutSMART Protocol. Dr. Pedre and I explore the often-overlooked link between gut health and microplastics, as well as the impact of daily habits—like drinking coffee—that may be silently affecting your well-being.

☕ Did you know your morning coffee might be exposing you to microplastics and toxins that disrupt your hormones and gut health? In this episode, we break down why this is a serious concern and how you can make smarter choices to protect your health.

In this episode, we discuss:

• ✅ What microplastics are and how they enter the human body, particularly the gut
• ✅ Why microplastics pose a hidden danger to hormonal balance and digestion
• ✅ How daily microhabits—like your coffee choice—impact long-term health
• ✅ The importance of clean, toxin-free coffee and gut-friendly nutrition
• ✅ Simple steps to reduce exposure to toxins and optimize gut health

Meet Dr. Vincent Pedre: Dr. Pedre is the founder of Happy Gut Life and a sought-after expert in functional medicine. His best-selling book, The GutSMART Protocol, offers a 14-day personalized gut-healing plan based on his GutSMART Quiz. He has also launched the Gut-Brain Mastery Program, designed to help people reduce stress, improve mood, and enhance cognitive function by optimizing the gut-brain connection.

His newest venture, Happy Gut Coffee, is a clean, toxin-free coffee designed for people with acid reflux or gut sensitivities—helping you enjoy your morning brew without the digestive distress!

🎧 Listen to this episode:

• Apple Podcasts
• Spotify
• YouTube

📲 Follow Dr. Vincent Pedre:

• Instagram: @DrPedre
• Website: www.happygutlife.com (Use code COACHDEBBIEPOTTS for a discount!)

📩 Connect with Coach Debbie:

• Website: www.debbiepotts.net
• Instagram: @CoachDebbiePotts

👉 Don’t forget to subscribe and share this episode with someone who needs to hear it! 🚀

#GutHealth #Microplastics #HappyGut #TheGutSMARTProtocol #FunctionalMedicine #HealthOptimisation #Coffee #ToxinFreeCoffee

Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie:

• Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method Amazon Link.

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In this inspiring episode of The Coach Debbie Potts Show, I sit down with the incredible Cynthia Thurlow—nurse practitioner, intermittent fasting expert, and bestselling author of Intermittent Fasting Transformation—to talk all about the Midlife Pause.

Whether you’re navigating perimenopause, menopause, or simply feeling “off” in your 40s and 50s, this episode is for YOU. 💥

Together, we dive into: 🔹 How to recognize early signs of hormonal shifts 🔹 Why metabolism, energy, and sleep feel different in midlife 🔹 How stress, cortisol, and insulin resistance play a bigger role than you think 🔹 The truth about intermittent fasting for women 40+ 🔹 Why building muscle and prioritizing protein is your new superpower 🔹 Practical mindset shifts to reclaim your power during menopause

✨ It’s time to stop struggling and start thriving—by understanding what’s really going on inside your body.

🧬 As always, we emphasize testing—not guessing—to personalize your path to health, vitality, and longevity.

🎥 Watch now and subscribe to learn how to pause with purpose and design the future you want to live.

📌 Subscribe for more on metabolism, midlife, and mindset: https://www.youtube.com/@coachdebbiepotts

📲 Learn more about Cynthia: https://www.cynthiathurlow.com Follow her on IG: @cynthia_thurlow_

📞 Book a discovery call with Coach Debbie: https://debbiepotts.net

🔬 Want to TEST, not guess? Learn about my functional lab packages and PNOĒ Metabolic Testing on my website.

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In this empowering episode of The COACH DEBBIE POTTS Show, I dive deep into the science behind why our skin changes as we age—and what we can do to support healthy, radiant skin from the inside out. We explore the key internal drivers like estrogen decline and mitochondrial dysfunction, as well as external stressors like UV exposure and toxins. Most importantly, I share my personal skin care routine and the powerful tools I use daily to age stronger—not just gracefully.

🧬 What You’ll Learn: ✅ The impact of hormonal changes and estrogen decline on skin health ✅ How mitochondrial aging affects skin cell energy, hydration, and repair ✅ Why oxidative stress accelerates wrinkles, sagging, and dryness ✅ Top external contributors to skin aging (UV, pollution, stress) ✅ My go-to protocols: • Collagen support with Biosil • Red light therapy & NIRA Laser for collagen + regeneration • Estrogen cream to counteract menopausal skin changes • Hydration strategies with BEAM Minerals • Young Goose skincare for NAD+, peptides & antioxidants • Sauna therapy with Sunlighten for detox + mitochondrial support • Gut-skin connection via Gut to Glow and probiotic-rich foods ✅ Why sun protection and hormone balance are non-negotiable

🧴 My Favorite Tools & Supplements (Affiliate Discounts) 🔗 Biosil Collagen Boost 🔗 Red Light Therapy Mask – Therasage 🔗 NIRA Laser 🔗 Sunlighten Infrared Sauna 🔗 Gut to Glow by Dr. Davis 🔗 Young Goose Skincare 🔗 Karen Martel Estrogen Cream 🔗 BEAM Minerals 💸 Use COACHDEBBIEPOTTS at checkout to save!

🎯 Takeaway: Your skin reflects your internal health—and it’s never too early (or too late) to take ownership. With the right strategies, supplements, and smart skincare, you can support collagen, hydration, and regeneration for years to come.

📲 Connect & Learn More Subscribe to The Coach Debbie Potts Show on YouTube: 👉 Coach Debbie Potts YouTube Channel

🎙️ Book a Discovery Call or Learn About My Coaching Packages: www.debbiepotts.net

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Podcast and YouTube Show Notes: Mold Solutions and Mycotoxins with Dr. Dennis and Donald Dennis, MD

In this insightful interview, we dive deep into the world of mold solutions, mycotoxins, and sinus health with Dr. Dennis and Donald Dennis, MD, a renowned ENT specialist with over 38 years of experience. Dr. Dennis specializes in diagnosing and treating mold-related health issues, including fungal sinusitis, neurological disorders, and chronic infections caused by mycotoxins.

About Dr. Dennis: Dr. Donald Dennis has a distinguished career in medical and surgical care, with a focus on ear, nose, and throat disorders in both children and adults. He has treated over 80,000 patients and is known for his unique approach of considering a patient's home environment and air quality in diagnosing illness. His extensive expertise includes:

• Endoscopic sinus surgery
• Balloon sinuplasty
• Snoring procedures
• Nasal plastic surgery
• Chronic ear infections and hearing reconstruction
• Innovative treatments for fungal sinusitis and mycotoxins

Dr. Dennis' special focus on mold, mycotoxins, and environmental toxins has led him to pioneer new techniques in treating patients suffering from these issues, including breakthrough procedures to remove fungal balls and mycotoxins from the sinuses.

Key Discussion Points: * Endoscopic Sinus Surgery for Mold & Mycotoxins: Which patients benefit from this procedure to remove mold and mycotoxins from the sinuses? * Natural Products for Recovery: What natural products can support recovery in energy and cognition after mold exposure? * AI and Imaging Mycotoxins: How AI is being used to detect mycotoxins in the brain and sinuses, and how this can revolutionize the diagnosis and treatment process.

Dr. Dennis' Upcoming Work: Dr. Dennis is pioneering a groundbreaking approach in imaging mycotoxins using MRI and CT scans of the sinuses. This development is set to change how we view and treat mold exposure, providing more precise diagnostics and treatment options.

Connect with Dr. Dennis and MicroBalance Health: * Instagram: @microbalancehealth * Facebook: MicroBalance Health * TikTok: @microbalancehealth * Contact Catherine Fruechtenicht: catherine@microbalancehealth.com

Special Offer for Listeners: Use the code COACHDEBBIEPOTTS for 10% off sitewide at MicroBalance Health. Please note that all coupons are set as 1 use per customer.

• Watch the Interview on YouTube:

Click here to watch the interview on YouTube

Don't forget to subscribe to the channel for more health insights and expert interviews!

This episode offers critical insights into how environmental factors like mold and mycotoxins can lead to long-term health issues, and how innovative medical procedures are providing hope for sufferers. Don't miss out on learning about cutting-edge treatments and recovery strategies!

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Are you an active, aging athlete striving to maintain performance, strength, and longevity? 🏃‍♀️🏋️‍♂️🚴‍♀️ In today's solo episode, I'm taking you down a deep "rabbit hole" on the critical difference between adaptive oxidative stress (the good kind!) and excessive oxidative stress (the damaging kind!).

You'll learn:

• How exercise creates oxidative stress
• Why a little oxidative stress builds stronger mitochondria and improves endurance
• How too much oxidative stress leads to mitochondrial breakdown, poor recovery, and accelerated aging
• The warning signs you're tipping into chronic stress overload
• My key strategies to optimize your training, recovery, and mitochondrial health as you age
• How to structure your high-intensity sessions to stimulate growth, not damage

If you're hitting training plateaus, feeling more fatigued, or just want to future-proof your health and performance, this episode is for you! Let’s help you become your best self from the inside out — today and for decades to come. 🌟

What You’ll Learn in This Episode: ✅ What is oxidative stress and why you need it (in moderation!) ✅ How high-intensity training can either help or hurt you ✅ Signs of excessive oxidative stress in athletes 40+ ✅ Practical fueling and recovery tips to protect your mitochondria ✅ How to adapt your training based on YOUR stage of life ✅ Steps to create metabolic resilience and a longer healthspan

Ready to Take Ownership of Your Health Journey? 🚀 👉 Schedule your Discovery Call with me at www.debbiepotts.net!

Whether you're looking to investigate and optimize your health with my:

• DISCOVERY Package
• ELEVATE Package
• HEALTH OPTIMIZER Package

I'll help you dive deep into what's really happening "under the hood" — so you can train smarter, fuel better, and thrive as you age.

Don't guess — test and transform your future self starting today!

🔗 Book your call here

Connect with Me: * 📖 Learn more about The WHOLESTIC Method * 📝 Apply for personalized health coaching * 🎥 Watch behind-the-scenes insights on YouTube: Coach Debbie Potts

🧠 Remember: It's not about doing more. It's about doing what's right for YOU. Let’s stop chasing performance at the cost of your health and start building your future self now. 💪✨

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The Coach Debbie Potts Show: How to Improve the Way We Age with Young Goose

🔬 Biohacking Your Skin & Longevity with Young Goose In this episode of The Coach Debbie Potts Show, I sit down with Amitay Eshel, the founder of Young Goose, to dive deep into how we can optimize skin health, longevity, and aging from the inside out. As a biohacker and longevity expert, Amitay shares cutting-edge insights on how epigenetics, NAD+, and innovative skincare can help us age smarter, not harder.

💡 Key Topics We Cover: ✅ The science behind NAD+ for skin health and longevity ✅ How your skin is a reflection of your internal health & metabolic function ✅ The connection between inflammation, oxidative stress, and aging ✅ Why traditional skincare isn’t enough and what actually works ✅ How mitochondrial health influences how we look and feel as we age ✅ The best biohacking practices for radiant, youthful skin ✅ How Young Goose is revolutionizing the anti-aging industry

🧪 About Young Goose: Young Goose is a leading biohacking skincare company that integrates NAD+ boosting technology, epigenetic science, and cutting-edge ingredients to enhance skin longevity and resilience. Their mission is to help individuals achieve healthy, youthful skin that reflects their overall well-being.

🔗 Resources & Links Mentioned: 🌐 Learn more about Young Goose: https://www.younggoose.com/pages/science 📦 Try Young Goose skin care finder quiz: https://67kda3r5slb.typeform.com/to/V... 💙 Follow Amitay & Young Goose on their podcast: https://www.younggoose.com/pages/the-...

🎧 Listen & Subscribe to The Coach Debbie Potts Show: 📺 Watch on YouTube: The Coach Debbie Potts Show

📢 If you enjoyed this episode, please: 👍 Like & Comment on YouTube 🔔 Subscribe to stay updated on new episodes ✨ Share with a friend who wants to optimize their skin & aging process

#YoungGoose #Biohacking #NAD #SkinLongevity #HealthyAging #DebbiePotts #TheCoachDebbiePottsShow #AntiAging #Longevity

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method Buy the book on Amazon

WEB: http://debbiepotts.net/

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In this episode, we dive deep into the science of muscle protein synthesis (MPS) and why it’s a game-changer as we age. Muscle is more than just a strength factor—it’s our metabolic organ of longevity. Whether you're a man or a woman in midlife, maintaining muscle mass is crucial for protecting your bones, metabolism, brain, immune system, and skin.

What You’ll Learn in This Episode:

• What is Muscle Protein Synthesis (MPS)? A closer look at the biological process that helps build and repair muscle tissue, and how this process can impact your aging process.
• Why Muscle Matters for Longevity: Muscle is a powerhouse organ that plays a critical role in metabolism, bone health, and brain function. As we age, muscle loss accelerates, making it more important than ever to prioritize muscle health for aging gracefully.
• The Impact of Aging on Muscle Health: How aging affects muscle mass, and why women, especially in midlife, need to focus on building and maintaining muscle to safeguard their health.
• Protein Requirements by Age and Gender: Understanding how much protein you need to support MPS as you age. Why women, in particular, need more protein to combat sarcopenia (muscle loss) during menopause.
• How to Stimulate Muscle Protein Synthesis: Effective strategies for stimulating MPS, including optimal protein intake, strength training, and other lifestyle factors.

Why This Matters: For women in midlife, muscle health is a non-negotiable strategy for graceful aging. Muscle protects more than just your physique; it protects your bones, brain, metabolism, immune system, and skin. It's essential to take action now to maintain muscle mass and strength for a better quality of life as we age.

Want to Optimize Your Health? 👉 Schedule your PNOĒ Metabolism Test + Functional Lab Investigation with me today to test your metabolism, protein needs, and hormone health. Let’s build strength—inside and out—because strong women age better.

Resources:

• PNOĒ Metabolism Test & Functional Lab Investigation: Book your consultation
• Follow on Instagram: @coachdebbiepotts

Thank you for tuning in! Don’t forget to subscribe, rate, and review this podcast so we can continue bringing you valuable insights to help you thrive as you age!

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Unveiling the Fountain of Youth: Chris Burres on Longevity and ESS60

In this episode of The Coach Debbie Potts Show, we are joined by Chris Burres, a leading figure in longevity science. Chris shares his passion for health and wellness, diving into the groundbreaking research behind ESS60—a revolutionary compound that enhances cellular resilience and could unlock the key to extending lifespan. With the fascinating possibilities that ESS60 offers, Chris explains how we can harness these scientific advancements for healthier, longer lives.

Key Topics Discussed:

• The Story Behind ESS60: How this powerful molecule is creating new possibilities for longevity.
• The Science of Aging: What are the primary drivers of aging, and how can we effectively address them?
• ESS60 and Cellular Benefits: The mechanisms behind ESS60’s impact on cells and its potential to extend lifespan.
• Practical Strategies: How to incorporate these discoveries into your daily routine for better health and longevity.
• Upcoming Events & Projects: Chris shares updates on what's next in his mission to promote longevity and human health.

We discuss:

• How ESS60 impacts longevity and what the research means for humans.
• The primary drivers of aging and how we can address them effectively.
• The mechanisms behind ESS60’s cellular benefits and its role in extending lifespan.

Connect with Chris Burres:

• Instagram: @myvitalc
• Facebook: My Vital C
• TikTok: @myvitalc
• LinkedIn: Christopher Burres
• My Vital C (ESS60) Website: www.myvitalc.com

Stay tuned for more insightful episodes to help you take control of your health and longevity.

Contact Coach Debbie for a complimentary 20-minute call to discover more.

Connect and Follow Coach Debbie:

• Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method Buy the book
• Website: http://debbiepotts.net/

Check out the full episode on YouTube: Unveiling the Fountain of Youth: Chris Burres on Longevity and ESS60

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In today’s solo "rabbit hole" episode, Debbie takes you on a deep dive into the silent, systemic damage caused by chronic stress—and how it directly impacts the gut-liver axis, setting off a cascade of dysfunction that can leave you feeling fatigued, inflamed, bloated, and burned out.

Debbie unpacks the root causes of why you're doing all the “right” things but still not seeing results—especially if you're a driven, high-performing individual who’s unknowingly stuck in metabolic chaos.

If you've ever wondered how your emotional, mental, and physical stressors are sabotaging your digestion, detoxification, and ultimately your long-term vitality—this episode is for you.

🔬 What You’ll Learn in This Episode: * 🧠 The Brain-Gut-Liver Axis: How chronic stress dysregulates this vital triad * 🔥 Stress & Liver Congestion: Why your liver becomes sluggish under chronic cortisol output * 🧫 Leaky Gut Mechanism: How stress-induced dysbiosis and permeability create systemic inflammation * 🧪 Endotoxins (LPS) & Neuroinflammation: The dangerous path from gut dysfunction to brain fog * ⏳ Why ‘Normal Labs’ Miss the Root Cause: And why it’s time to test, not guess * 🧩 How to Break the Cycle: Functional tips and foundational strategies to start healing your gut-liver axis

🧰 Debbie’s Functional Health Toolkit Includes: * Functional lab testing (GI-MAP, DUTCH, HTMA, etc.) * Nutritional Therapy Assessment * PNOĒ Metabolic Testing * The WHOLESTIC Method® * Personalized coaching to restore your metabolic health

🧠 Debbie Says: “Your liver is your internal metabolic engine—and chronic stress is like pouring sludge into the fuel line. If your gut is leaky and your liver is overburdened, you can’t detox, digest, or thrive. We need to stop guessing and start investigating.”

🔗 Resources & Links Mentioned: * 🔍 Schedule a Discovery Call with Debbie: https://debbiepotts.net * 🧪 Learn more about Functional Lab Testing * 🎥 Subscribe to YouTube for more deep dives: https://www.youtube.com/@coachdebbiepotts

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How Liver Congestion Impacts Brain Function

In this episode, we dive into the connection between liver congestion and brain health, focusing on how toxin buildup and blood-brain barrier dysfunction can contribute to brain fog, cognitive decline, and neuroinflammation. A congested liver allows toxins to leak into the bloodstream, which can reach the brain, impairing function. We also explore the gut-liver-brain axis, the role of vagal tone in detoxification, and how chronic stress exacerbates liver dysfunction, leading to cognitive issues.

We discuss holistic strategies to support liver and brain health, such as:

• Supporting bile flow and liver detox with nutrient-dense foods (cruciferous vegetables, bitter greens, and lemon water).
• Strengthening vagal tone through breathwork, deep breathing, and cold exposure.
• Supporting gut health and reducing toxin load with probiotics and digestive aids.

D.R.E.S.S. Protocol for Liver Health FDN Practitioners use the D.R.E.S.S. for Health Success® framework to restore liver function naturally:

• Diet: Focus on nutrient-dense, anti-inflammatory foods, like cruciferous vegetables and bitter greens, while reducing liver stressors like processed foods and alcohol.
• Rest: Ensure 7-9 hours of quality sleep to optimize liver detoxification.
• Exercise & Movement: Encourage daily movement (walking, strength training) to support lymphatic drainage and avoid overtraining.
• Stress Reduction: Use techniques like breathwork and meditation to lower cortisol and reduce stress on the liver.
• Supplements: Targeted liver detox support with Milk Thistle, NAC, Glutathione, B vitamins, and herbs like dandelion and burdock root.

Functional lab testing, including GI-MAP, DUTCH, and Organic Acids Test, helps uncover root causes of liver congestion and cognitive dysfunction. These insights allow for personalized health protocols to optimize liver-brain-gut function and improve overall health.

Key Takeaways – FDN Practitioner Approach to Liver Health:

• Investigate root causes using functional labs (GI MAP, DUTCH, OAT, CMP, Lipid Panel).
• Correlate lab markers with symptoms (fatigue, skin issues, hormone imbalances, digestion).
• Apply D.R.E.S.S. principles to restore detoxification pathways.
• Monitor progress and adjust protocols for personalized liver support.

Tune in to learn how functional medicine and holistic strategies can improve brain clarity, mood, and overall health.

Follow Coach Debbie Potts on Social Media and hit subscribe to her YouTube channel: Coach Debbie Potts YouTube Channel

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In this episode of The Coach Debbie Potts Show, we dive deep into mitochondrial health, oxygen utilization, and the power of muscle oxygen monitoring with expert Phillip Batterson. As a specialist in exercise physiology and human performance, Phillip discusses how the MOXY Monitor can revolutionize the way endurance athletes train by providing real-time muscle oxygen data.

We discuss:

• How the MOXY Monitor works and its application in optimizing training and performance.
• The role of oxygen in mitochondrial function and energy production, key to endurance success.
• Leveraging muscle oxygen data to fine-tune endurance and recovery strategies.
• Training intensity and its impact on mitochondrial adaptation for improved athletic performance.
• Practical strategies for enhancing mitochondrial efficiency and ensuring longevity in athletic pursuits.

This episode is a must-listen for athletes aiming to enhance endurance, prevent overtraining, and maximize energy production at the cellular level. It’s filled with actionable insights that can take your training to the next level!

Guest Bio: Phillip Batterson is a leading researcher and performance expert specializing in exercise physiology, oxygen kinetics, and endurance training. His innovative work with advanced physiological monitoring techniques helps athletes unlock their full potential.

Resources & Links:

• Learn more about MOXY Monitor: https://www.moxymonitor.com/device/
• Connect with Phillip Batterson: https://www.criticaloxygen.com/
• Related episodes on mitochondrial health and endurance performance: www.debbiepotts.net
• Watch the episode on YouTube and hit subscribe: https://youtu.be/DRg5t450wuA?si=5H2hYyVm8szQJJrT

Support the Show: If you enjoyed this episode, please subscribe, leave a review, and share it with your fellow endurance athletes and health enthusiasts!

Choose to thrive each day and not just survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method Buy Here WEB: http://debbiepotts.net/

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Your liver does so much more than just detox your margaritas! In this episode, we’re diving into why liver health is foundational to energy, hormones, digestion, metabolism, and graceful aging.

We’ll unpack liver health basics — what your liver actually does every single day — and why it’s often the missing link in resolving stubborn symptoms like fatigue, belly fat, hormonal imbalances, poor recovery, and brain fog.

PLUS — I’m breaking down how the Functional Diagnostic Nutrition Practitioner (FDNP) approach uses personalized lab testing to assess your liver function, gut health, hormones, and metabolic markers.

Because guessing with supplements and random detoxes isn’t a strategy. Data is power. Testing shows us exactly where your body needs support so we can restore metabolic harmony and help you thrive — not just survive — as you age.

In This Episode, We Cover: → What your liver actually does (spoiler: it’s A LOT more than detox) → Signs your liver may be struggling (even if labs say “normal”) → Why liver health is central to metabolic health & aging well → The stress-liver connection & how chronic stress impacts fat storage & inflammation → The gut-liver axis & why digestion and detox are deeply connected → How FDNP testing helps us stop guessing and start targeting your root causes → Why the goal isn’t just to live long — it’s to feel good doing it → Daily practices to love your liver & support metabolic health at every age

Key Takeaway: → Longevity isn’t about luck. It’s about strategy. → Your liver is your metabolic powerhouse — supporting it now sets you up for vibrant energy, hormone balance, healthy weight, and resilience well into your 70s, 80s, and beyond.

Connect & Learn More: Want to stop guessing and finally know what your body needs to thrive? Let’s run the labs and build your personalized roadmap to optimal health.

→ Apply for FDNP Coaching & Lab Testing: www.debbiepotts.net → Follow me on Instagram, Facebook & YouTube: CoachDebbiePotts → Free Guide: Top 10 Liver Loving Habits for Metabolic Health on my website resources for free Ebooks www.debbiepotts.net

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Conversation with Jason Earle, Founder & CEO of GOT MOLD!

In this episode of The Coach Debbie Potts Show, Debbie is joined by Jason Earle, a mold detection expert and the founder of GOT MOLD!. Together, they dive into the hidden dangers of mold, its effects on health and wellness, and how to detect and mitigate mold issues in your home or workspace. Jason shares his personal journey that led him to become a leading advocate for mold awareness, along with actionable insights for maintaining a mold-free environment to support optimal health.

Topics Covered in the Episode:

• Jason’s Personal Journey

  • From battling health challenges to becoming a mold expert.
  • What inspired Jason to launch GOT MOLD!.

  • Mold and Your Health

  • How mold exposure impacts respiratory health, energy levels, and cognitive function.

  • The connection between mold and chronic illnesses like fatigue and autoimmune conditions.

  • Identifying Mold Issues in Your Environment

  • Common signs of mold in your home or workplace.

  • Misconceptions about mold detection and why DIY testing isn’t always enough.

  • Preventing and Addressing Mold Problems

  • Practical tips to keep your home mold-free.

  • When to call in an expert for professional mold detection.

  • Empowering Listeners with GOT MOLD!

  • The mission behind GOT MOLD! and how it’s helping people live healthier lives.

  • Affordable mold testing kits and resources available through Jason’s company.

Key Takeaways:

• Mold is often an invisible and underestimated health risk that can significantly impact your well-being.
• Regular maintenance, proper ventilation, and humidity control are essential for mold prevention.
• Early detection and professional guidance are critical to addressing mold issues effectively.

Links & Resources Mentioned:

• GOT MOLD! Official Website: Learn more about GOT MOLD! testing kits and solutions.
• Follow Jason Earle on Instagram and LinkedIn.
• Mold awareness and prevention tips: Jason’s Blog.

About Jason Earle: Jason Earle is a renowned mold expert, entrepreneur, and health advocate. As the founder of GOT MOLD!, he’s dedicated his career to helping individuals and families uncover and address mold problems in their homes and workplaces. Through education, technology, and a passion for wellness, Jason continues to make a positive impact on lives worldwide.

Subscribe & Review Don’t miss another episode of The Coach Debbie Potts Show! Subscribe now on your favorite podcast platform and leave us a review to help more listeners uncover insights into health, fitness, and living vibrantly.

Connect with Debbie Potts:

• Instagram & Facebook: @COACHDEBBIEPOTTS
• Website: www.debbiepotts.net

Watch the episode on YouTube: Watch on YouTube

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Are you constantly stressed, fatigued, or struggling with gut and brain health? Chronic stress doesn’t just affect your mood—it wreaks havoc on your gut lining, blood-brain barrier, and vagus nerve, leading to leaky gut, leaky brain, and cognitive decline.

In this episode of The Coach Debbie Potts Show, we dive deep into: ✅ The Glycocalyx Layer – What it is and how stress weakens your gut and brain barriers ✅ Leaky Gut & Leaky Brain – How chronic stress increases permeability and fuels inflammation ✅ The Stress-Inflammation Cycle – Why stress triggers gut dysbiosis and neuroinflammation ✅ Cognitive Decline & Memory Loss – How stress impacts brain function and aging ✅ The Vagus Nerve Connection – Why vagal tone is key to gut-brain communication and healing ✅ Actionable Strategies – How to protect and restore your gut-brain axis through nutrition, breathwork, and lifestyle changes

🔬 Backed by science and functional medicine insights, this episode is a must-listen for athletes, high-performers, and anyone looking to optimize their gut-brain health!

🎧 Listen Now! Don’t forget to subscribe, rate, and share if this episode resonates with you!

📌 Resources & Links Mentioned: 🌍 Website & Coaching: www.debbiepotts.net 📺 YouTube Channel: Coach Debbie Potts 📖 Article on Parkinson’s & Gut Health: Rethinking Parkinson’s Disease

Let’s dive in and break free from chronic stress to rebuild your gut, brain, and nervous system! 🚀

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Empowering Women Through Perimenopause and Menopause with Kristin Johnson & Maria Claps

Link to Video: Watch Now

Description: In today’s episode, Coach Debbie Potts is joined by two incredible experts in women’s health, Kristin Johnson and Maria Claps. Kristin, a former corporate attorney turned holistic health advocate, is Board Certified in Holistic Nutrition and a Functional Nutritional Therapy Practitioner. Maria is a seasoned Functional Diagnostic Nutrition Practitioner and certified health coach with deep experience in women’s midlife health. Together, they’ve developed a robust clinical practice specializing in perimenopause and menopause, and are committed to empowering women with the latest research and personalized strategies for thriving through these transformative years.

Key Topics Covered:

• Kristin & Maria's Journey: Learn about Kristin's transition from corporate law to holistic nutrition and Maria's passion for women’s midlife health, and how they became leading experts in perimenopause and menopause.
• The Menopausal Transition: Discover why perimenopause and menopause are more than just the end of reproductive years. Kristin and Maria discuss how hormonal shifts impact the whole body—from brain health to bone density, and more.
• Challenging the "White-Knuckle Through It" Myth: For years, women were told to simply endure symptoms like hot flashes, insomnia, mood changes, and joint pain. Kristin and Maria reveal why this approach is outdated and harmful.
• Holistic and Science-Backed Approaches: Gain insight into how nutrition, movement, sleep quality, stress management, gut health, and metabolic support can make a profound difference in managing menopausal symptoms and health risks.
• Hormone Replacement Therapy (HRT): The myths and misconceptions around HRT are addressed, and Kristin and Maria share the latest research on safe and effective HRT approaches.
• Their Groundbreaking Program for Midlife Health Practitioners: Discover Kristin and Maria’s specialized training program designed for practitioners who want to deepen their knowledge and support midlife women effectively.
• Faculty Role at the Women's Hormone Network: As faculty members at the Women’s Hormone Network, Kristin and Maria lecture on the science of women’s hormones, helping to advance accurate and medically-backed information on hormone health.

Episode Highlights:

• How to beat midlife mayhem and thrive through menopause using holistic, science-based methods.
• The critical importance of metabolic health, especially as women enter menopause.
• Tips on navigating menopausal symptoms with a focus on long-term health and vitality.
• Why menopause affects much more than reproductive health—it impacts cognitive function, heart health, and immunity.

Listen in for: An inspiring, informative discussion that breaks down “The Great Menopause Myth” and equips women with actionable, comprehensive insights into thriving through menopause.

About the Guests: Kristin Johnson, JD, BCHN, FNTP, is a Board Certified Holistic Nutritionist and Functional Nutritional Therapy Practitioner with a unique background as a former corporate attorney. Maria Claps, FDN-P, is a Functional Diagnostic Nutrition Practitioner and certified health coach. Together, they’re dedicated to transforming the approach to midlife health for women everywhere.

Learn More:

• Follow Kristin and Maria’s work at the Women’s Hormone Network
• Discover their professional training program for practitioners
• Book a session or learn more about their clinical practice

Connect with Debbie Potts: Coach Debbie Potts, creator of The WHOLESTIC Method Program, helps high-performing individuals optimize their metabolic health and longevity through customized coaching. Explore Debbie’s metabolic health services, PNOE Metabolism Testing, and personalized programs at www.debbiepotts.net.

Tune in to get empowered with knowledge on managing midlife health and transforming the menopause journey!

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Chronic stress disrupts the gut microbiome by altering the HPA axis and increasing inflammation, leading to dysbiosis and reduced beneficial bacteria like Lactobacillus and Bifidobacterium. In this episode, we discuss how to mitigate these effects and restore gut health through a multifaceted approach.

Key Strategies: 1. Regulate Stress & Lower Cortisol:

* Practices like mindful breathing and HRV training
* Adaptogens (Ashwagandha, Rhodiola)
* Morning sun exposure to stabilize cortisol

1. Support Gut Integrity & Reduce Inflammation:

   • L-Glutamine and colostrum for gut repair
   • Bone broth and butyrate to heal the gut lining

   • Rebuild Beneficial Bacteria:

   • Probiotics: Lactobacillus rhamnosus GG and Bifidobacterium longum

   • Prebiotics: Resistant starch, polyphenols, and fermented foods

   • Support Vagus Nerve Function:

   • Cold exposure and low-intensity exercise to balance the nervous system

   • Improve Sleep:

   • Supplements like Magnesium Glycinate and L-Theanine to support relaxation and reduce cortisol spikes

By following these strategies, you can restore microbial balance, reduce inflammation, and enhance resilience to stress.

Why Work with a FDN Practitioner? When addressing stress-induced dysbiosis, it’s crucial to test, not guess. Working with a Functional Diagnostic Nutrition Practitioner (FDNP) allows you to personalize your protocol through functional lab testing. This approach eliminates the cycle of trial and error, providing precise insights into your unique health needs. A personalized, evidence-based plan can help you achieve optimal results and sustainable health outcomes.

🎧 Listen Now! Don’t forget to subscribe, rate, and share if this episode resonates with you!

📌 Resources & Links Mentioned: 🌍 Website & Coaching: www.debbiepotts.net 📺 YouTube Channel: Coach Debbie Potts 📖 Article on Parkinson’s & Gut Health: Rethinking Parkinson’s Disease

Let’s dive in and break free from chronic stress to rebuild your gut, brain, and nervous system! 🚀

#GutHealth #StressManagement #Dysbiosis #Probiotics #Adaptogens #Cortisol #GutHealing #Microbiome #StressRelief #FunctionalMedicine #FDNPractitioner #PersonalizedWellness #StressReduction

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In this episode of The Coach Debbie Potts Show, I have the pleasure of sitting down with Kyal, a naturopath, functional nutritionist, health coach, and the visionary founder of LVLUP Health. LVLUP Health is redefining wellness by providing cutting-edge, orally bioavailable peptides and functional medicine formulations that address chronic conditions at their root causes. These innovative products offer side-effect-free alternatives to traditional pharmaceuticals.

Kyal shares his personal health journey, the transformative lessons he's learned, and his mission to revolutionize the supplement industry. We dive into the inspiration behind LVLUP Health, the mentors who’ve shaped his philosophy, and his vision for the future of functional medicine.

Topics We Cover:

1. The story behind LVLUP Health and its mission to provide root-cause solutions for chronic conditions.
2. Key experiences and mentors that have influenced Kyal’s approach to health and functional medicine.
3. The catalysts that led Kyal to start LVLUP Health and his journey in the health and wellness space.

More on Peptides & Products: Explore LVLUP Health’s innovative products and formulations: LVLUP Health Peptides & Products

Exclusive Offer: Save on your next order at LVLUP Health! Use code COACHDEBBIEPOTTS at checkout for exclusive savings.

Resources & Links:

• Learn more about LVLUP Health: LVLUP Health Website
• Connect with Kyal: LVLUP Health
• Follow Debbie Potts for more health tips and updates: Debbie Potts Website

Call to Action: If you enjoyed this episode, don’t forget to subscribe to The Coach Debbie Potts Show! Share it with friends and leave a review to help us reach more listeners who are looking to optimize their health and performance.

Connect and Follow Coach Debbie:

• Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method: Buy the book on Amazon
• WEB: www.debbiepotts.net
• Explore the podcast: Listen on YouTube

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Podcast Show Notes: Optimizing Stomach Acid, Cortisol Balance & Brain Health

Biohacking Digestion, Cortisol, and Brain Health for Longevity

Host: Coach Debbie Potts

Summary: In this episode, we dive into the essential connection between stomach acid production, cortisol levels, and cognitive function. Learn how chronic stress impacts digestion, contributes to metabolic chaos, and how you can use a functional medicine approach to restore optimal health. We explore personalized protocols for high and low cortisol, along with a holistic strategy to improve gut health, brain function, and overall longevity.

Key Topics Covered: 🔹 The Gut-Brain Connection & Stomach Acid

• How chronic stress suppresses stomach acid (HCl) and digestion
• The role of H. pylori in cognitive decline and Parkinson’s-like symptoms
• How low stomach acid impairs nutrient absorption and gut microbiome balance

🔹 Personalized Stomach Acid Support Based on Cortisol Levels

• High Cortisol Protocol (Reducing stress, supporting digestion, and nervous system regulation)
• Low Cortisol Protocol (Rebuilding adrenal function, optimizing stomach acid, and stabilizing energy)

🔹 Summary of Solutions for Healthy Aging: Work with Functional Medicine Practitioners – Get advanced testing for gut health, hormone balance, and metabolic function.

🔹 Functional Medicine & Biohacking Protocol

• Focus on cellular health, gut-brain axis, metabolic flexibility, and stress resilience.
• Personalized plans to balance cortisol, optimize digestion, and enhance cognitive function.
• Tools such as DUTCH testing, microbiome analysis, and HRV tracking to fine-tune your health journey.

🎧 Listen Now:

💡 Resources & Links:

• Book a Consultation with Coach Debbie Potts via coachdebbiepotts@icloud.com
• Recommended Supplements & Tools on www.debbiepotts.net

📩 Connect with Us: Instagram | Facebook | YouTube | Website

Subscribe & Leave a Review! If you enjoyed this episode, please subscribe and leave a review to help us reach more listeners on their journey to optimal health!

#Biohacking #GutHealth #CortisolBalance #BrainHealth #FunctionalMedicine #Longevity

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Joe Friel - The Triathlon Training Bible Watch the full episode on YouTube: https://youtu.be/9Tag1WLu0qQ?si=ZDAq_m2sQQgyID66

In this episode, we’re joined by Joe Friel, a legendary endurance coach and author of the best-selling book The Triathlon Training Bible. With over three decades of experience working with athletes of all levels, Joe shares invaluable insights on optimizing triathlon training, injury prevention, and the mental aspects that help athletes perform at their best. Whether you're a beginner just starting your triathlon journey or a seasoned athlete looking to fine-tune your regimen, Joe's expertise will help you elevate your training and achieve your goals.

Episode Highlights:

• What is Your Training Intensity? Learn why intensity matters and how it impacts your performance.
• Setting Training Zones: Joe explains how to establish training zones specific to swimming, cycling, and running.
• Intensity Distribution: Discover how balancing different intensities helps optimize performance.
• Lactate Acid Myth Buster: Joe clears up common misconceptions about lactate acid and its role in endurance sports.
• Using Math vs. Science on Fuel Switching: Dive into the science behind fuel management, including Respiratory Exchange Ratio (RER) and breathing frequencies.
• Retesting Protocols: Find out why retesting your training zones every three months can enhance your results.
• Setting Zones Based on Science: Learn how to create training zones using fuel sources, not just percentage calculations.
• VT1 and VT2 Explained: Understand the science behind VT1 and VT2, and their role in fat and carbohydrate oxidation.

Joe’s insights will give you a scientific approach to enhancing your training and reaching peak performance!

Life is Not a Race. It’s a Journey. Remember, external and hidden internal sources of chronic stress can impact all your efforts. To achieve your best health and performance, it’s important to address these stressors. Check out The WHOLESTIC Method, a personalized approach to transforming your health from the inside out.

Connect and Follow Coach Debbie:

• Life is Not a Race… It’s a Journey: The WHOLESTIC Method on Amazon
• Website: http://debbiepotts.net/
• Free 20-Minute Call with Coach Debbie: Contact me for a complimentary consultation to uncover what’s going on with your health and performance.

Let’s unlock your full potential together!

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In this episode, Coach Debbie Potts is joined by Amanda Yue, an Insulin IQ coach, to delve into the complexities of insulin resistance and insulin sensitivity. They discuss how the INSULIN IQ program can assist in optimizing metabolic health.

Key Takeaways:

• Understanding Insulin Resistance and Sensitivity: Amanda explains the distinctions between insulin resistance and sensitivity, their significance, and their impact on the body's blood sugar and energy management.
• The INSULIN IQ Program: Insights into how the program aids clients in enhancing insulin sensitivity and combating insulin resistance through personalized strategies.
• Practical Tips for Improving Insulin Sensitivity: Amanda offers actionable advice on dietary changes, exercise routines, and lifestyle modifications to boost insulin sensitivity and support metabolic health.
• The Role of Nutrition: Discussion on the importance of food choices, meal timing, and reducing processed sugars and refined carbs in managing insulin levels.
• Exercise and Insulin Sensitivity: Exploration of effective exercise forms for improving insulin sensitivity and maintaining metabolic health.
• Real-Life Success Stories: Amanda shares inspiring client stories who have improved their metabolic health and reversed insulin resistance through the INSULIN IQ program.

Resources:

• INSULIN IQ Program Website: https://www.insuliniq.com
• Follow Amanda Yue: For more insights on improving insulin sensitivity and metabolic health.
• Book Recommendation: Why We Get Sick by Dr. Ben Bikman for a deeper understanding of insulin resistance.

If you're facing challenges with weight management, fatigue, or chronic health issues, this episode provides practical advice on enhancing insulin sensitivity and reversing insulin resistance. Amanda's expertise offers actionable steps to improve your insulin health and transform your well-being.

Connect and Follow Coach Debbie:

• Book: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005
• Website: http://debbiepotts.net/

Subscribe and listen now to take control of your health and future self.

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In this episode, we explore the fascinating glycocalyx, the protective layer that covers the surface of many cells, especially those lining blood vessels. While this structure is crucial for vascular health and cellular integrity, its connection to chronic stress and the vagus nerve plays an often overlooked role in our overall well-being.

What You'll Learn in The Series of Chronic Stress (more on my YouTube channel!):

• The structure and function of the glycocalyx, including its role in vascular protection and fluid regulation.
• How the glycocalyx helps maintain vascular permeability and prevent blood clotting.
• The direct impact of chronic stress on glycocalyx health and its influence on vascular function.
• The vagus nerve’s role in regulating the glycocalyx and modulating the body's stress response.
• How chronic stress can lead to glycocalyx degradation, resulting in increased inflammation and the risk of cardiovascular problems.
• Practical tips on how to manage stress and support the health of the glycocalyx through lifestyle changes, breathing exercises, and parasympathetic activation via the vagus nerve.

The Connection Between Chronic Stress, the Glycocalyx, and the Vagus Nerve: Chronic stress triggers the sympathetic nervous system, leading to the release of stress hormones that can damage the glycocalyx. Over time, this may result in increased vascular permeability, inflammation, and other issues that affect cardiovascular health. In contrast, activation of the vagus nerve, the key component of the parasympathetic nervous system, can help mitigate these effects by promoting relaxation, reducing inflammation, and supporting the repair and maintenance of the glycocalyx. Understanding this connection between stress, glycocalyx health, and the vagus nerve gives you powerful tools to improve both your mental and physical health.

Why It's Important to Understand the Glycocalyx and Chronic Stress: The health of your glycocalyx has a direct impact on your vascular system, immune function, and the ability to respond to stress. By managing chronic stress and focusing on activating the vagus nerve through techniques like deep breathing and meditation, you can help protect the glycocalyx, reduce inflammation, and support long-term cardiovascular health.

Whether you’re struggling with stress or looking to improve your vascular health, this episode will provide you with essential insights on how to protect and nourish your glycocalyx and manage the physical impacts of chronic stress.

Links & Resources:

• Rethinking Parkinson's Disease: A New Perspective
• Beam Minerals: Supplements for Optimal Health
• Neuvana Life: Use code COACHDEBBIEPOTTS to save on your VNS

Subscribe & Rate: If you enjoyed this episode, please subscribe, rate, and review the podcast. Your feedback helps us bring more important topics to our listeners, empowering you to take control of your health and well-being.

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The Coach Debbie Potts Show Episode with Dirk Friel – Chief Evangelist and Co-Founder of Peaksware

Episode Overview: In this episode of The Coach Debbie Potts Show, Debbie welcomes Dirk Friel, Chief Evangelist and Co-Founder of Peaksware, the parent company of TrainingPeaks. Dirk shares his inspiring journey, the "why" behind his passion for helping coaches and athletes reach their full potential, and how TrainingPeaks facilitates endurance coaching and athlete success. This conversation dives into the art and science of training, recovery, and sustainable performance while exploring how athletes can track red flags to avoid burnout and thrive from the inside out.

Key Topics Discussed: * Dirk’s Why: The driving force behind Dirk’s career is his desire to help others unlock their potential—whether by empowering coaches with tools to grow their businesses or guiding athletes in achieving their goals. * Passion, Purpose & Mission: Dirk reflects on how his work never feels like a job. He thrives on engaging with multiple endurance sports and exchanging ideas with athletes and coaches, which drives innovation and success in training and racing strategies. * The Value of Expert Coaching: Why professional guidance is crucial for athletes to progress safely and effectively, with a focus on avoiding plateaus and building long-term success. * TrainingPeaks’ Holistic Approach: Dirk explains how TrainingPeaks is more than a training log. It’s a tool for tracking the big picture—combining consistency, recovery, and proper fueling strategies to enhance athletic performance while avoiding overtraining. * Red Flags in Training: Strategies to identify signs of overtraining, under-eating, and under-recovery using data and tools from TrainingPeaks. Dirk emphasizes the importance of sustainable practices, such as sleep, nutrition, and intensity control. * Exciting Projects and Features: Dirk shares upcoming TrainingPeaks features like strength training integration and virtual training resources, as well as the TrainingPeaks University (TPU) event in Australia.

Quotes from Dirk: “There’s no one secret workout—the secret is the sequence of workouts done consistently over time.” “Recovery is as important as training. Momentum from solid sleep and smart fueling strategies pays dividends over time.” “The art of coaching is helping athletes internalize intensity control and the confidence to hold back when needed.”

Learn More About Dirk Friel and TrainingPeaks: Website: TrainingPeaks.com Upcoming Events: TPU Australia Follow Dirk on Instagram: @dirkfriel

Connect with Debbie Potts: Website: DebbiePotts.net Instagram: @coachdebbiepotts Podcast: The Coach Debbie Potts Show

Listen & Watch: YouTube Video: Watch the full episode here! 🎥 Don’t forget to hit Subscribe and turn on notifications for more great episodes!

Explore More: * Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method – Get the book here * Podcast Episodes: 583+ episodes of tips on creating metabolic harmony & expert interviews.

Listen to this episode and discover how TrainingPeaks can help you train smarter and thrive from the inside out!

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Optimizing Brain Health in Mid-Life: Strategies to Avoid Cognitive Decline

Episode Summary: In this episode, we dive deep into the science behind cognitive decline and explore actionable solutions to optimize brain health in mid-life. As we age, protecting the brain becomes essential to prevent conditions like Alzheimer’s, Parkinson’s, and cognitive dysfunction. This episode highlights key strategies to preserve cognitive function, from nutrition and exercise to stress management and hormone balance. Tune in to learn how to proactively combat brain aging and boost cognitive performance at any age.

Key Takeaways:

• Leaky Gut: Toxins, bacteria (LPS), and cytokines leak into the bloodstream, triggering systemic inflammation that reaches the brain.
• LPS & Microglial Activation: LPS from the gut triggers microglia activation in the brain, causing chronic neuroinflammation and neuronal damage, particularly affecting dopaminergic neurons.
• Dopamine Depletion & Mitochondrial Dysfunction: Chronic gut inflammation leads to oxidative stress, mitochondrial dysfunction, and dopamine depletion, contributing to Parkinson’s symptoms and cognitive decline.
• H. pylori Impact: H. pylori can deplete dopamine and interfere with dopamine medications in Parkinson’s patients.
• Alpha-Synuclein Aggregation: Leaky gut can lead to the misfolding of α-synuclein proteins, which spread from the gut to the brain via the vagus nerve, worsening Parkinson’s disease.
• Zonulin & BBB Breakdown: Increased zonulin from stress weakens both the gut lining and the BBB, allowing toxins and inflammatory molecules to cross into the brain, exacerbating neuroinflammation.

Learn More: Rethinking Parkinson's Disease – Martha's Quest

Tune in to learn more about how to protect your brain, optimize your health, and thrive as you age.

Don't Forget to Subscribe: Hit Subscribe to The Coach Debbie Potts Podcast and stay tuned for future interviews with Martha Carlin and Dr. William Davis.

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Optimizing Cardiovascular Health with Dr. Stephen Hussey

Guest: Dr. Stephen Hussey – Cardiovascular Health Expert, Chiropractor, Functional Medicine Practitioner, and Author.

Episode Overview: In this insightful episode, Coach Debbie Potts sits down with Dr. Stephen Hussey to explore the root causes of cardiovascular disease, the role of structured water in heart health, and how lifestyle choices impact mitochondrial function and longevity. Dr. Hussey shares his research on oxidative stress, coronary artery disease, and the critical connection between grounding, infrared light, and mitochondrial health for optimal cardiovascular function.

Topics Discussed:

• Structured Water & Cardiovascular Health – How structured water (EZ water) supports mitochondrial function, blood flow, and heart health.
• Infrared Light & Mitochondria – How exposure to infrared light enhances cellular energy production and reduces oxidative stress.
• Grounding & Heart Function – The benefits of direct contact with the earth to balance electrical charge, reduce inflammation, and improve heart health.
• Coronary Artery Disease & Oxidative Stress – Why heart disease is not just about cholesterol but also mitochondrial dysfunction and chronic inflammation.
• Longevity & Cardiovascular Optimization – Practical strategies for supporting heart function, improving metabolic health, and reducing disease risk.

Key Takeaways:

• The heart functions beyond just a pump—it relies on structured water and electrical conductivity.
• Infrared light exposure (sunlight, saunas, red light therapy) enhances structured water formation, improving energy production and circulation.
• Grounding (walking barefoot, connecting with nature) reduces inflammation and supports cardiovascular health.
• Coronary artery disease is largely influenced by mitochondrial dysfunction and oxidative stress rather than solely cholesterol levels.
• Optimizing structured water, mitochondrial health, and lifestyle factors can significantly improve heart health and longevity.

Watch the Full Episode on YouTube: 🔗 Watch Now

Connect with Dr. Stephen Hussey:

• Website: https://resourceyourhealth.com/
• Instagram: @drstephenhussey
• Books: The Health Evolution & Understanding the Heart

Follow Coach Debbie Potts:

• Website: www.debbiepotts.net
• Instagram: @coachdebbiepotts
• Podcast: The Coach Debbie Potts Show

Thank You for Listening! If you enjoyed this episode, please leave a review and share it with your community!

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🎧 Adapt to Life and Show Up as Your Best Self with James Schmachtenberger

📺 Welcome to an inspiring episode of The Coach Debbie Potts Show! Today, we’re joined by James Schmachtenberger, co-founder and CEO of Qualia Life. As a successful serial entrepreneur and innovator in health and wellness, James is passionate about helping people adapt to life’s challenges and perform at their best through cutting-edge science and holistic solutions.

💡 Episode Highlights:

• James’ personal journey from mental burnout to building a wellness empire.
• The science of mental energy: why it’s finite, how it gets depleted, and how to replenish it.
• A deep dive into nootropics: facts, myths, and how they support brain health and cognitive function.
• The groundbreaking formulation behind Qualia Mind and how it enhances memory, focus, and mental energy.
• Insights into the future of health innovation, anti-aging, and regenerative medicine.

🎯 Key Takeaways:

• Adapt to Life: Understand how to navigate life’s demands while optimizing mental and physical wellness.
• Show Up as Your Best: Use practical tools and science-backed strategies to perform at your peak every day.
• Nootropic Insights: Learn how safe, evidence-based nootropics like Qualia Mind can enhance cognitive function and brain health.

🌟 About Our Guest: James Schmachtenberger is an expert in nootropics, anti-aging, and regenerative medicine. His journey overcoming mental burnout inspired the creation of Qualia Life, a company focused on health innovation using complex systems science. Through his work, James empowers people to live healthier, more vibrant lives.

🎧 Listen in as we discuss: 1️⃣ James’ Story of Mental Burnout:

• How personal challenges shaped the vision for Qualia Life.
• Lessons learned on achieving balance and resilience.

2️⃣ The Innovation Behind Qualia Mind:

• Key ingredients and their role in supporting focus, memory, and mental stamina.

🌐 Exclusive Offer: Get 15% off any Qualia order at qualialife.com/coachdebbiepotts using code COACH DEBBIE POTTS

📢 Links Mentioned:

• Learn More About Qualia Life
• Connect with James: Facebook, Instagram, LinkedIn

👉 Subscribe for More! Hit LIKE, SUBSCRIBE, and SHARE this episode to inspire others to adapt to life and show up as their best self.

📽️ Watch Now: https://youtu.be/vx0kI7mkKFI?si=fcT7cBe6jl84ILKD

#CoachDebbiePotts #QualiaLife #Nootropics #MentalEnergy #Longevity #AdaptToLife #ShowUpAsYourBest

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Optimizing Fueling, Training, and Recovery with Scott Tindal | FUELIN

🎙 Guest: Scott Tindal, Founder of FUELIN

In this episode, we sit down with Scott Tindal, the founder of FUELIN, a revolutionary platform designed to optimize endurance athletes' performance through personalized nutrition. Scott shares his insights on how tailored fueling strategies can enhance both health and performance, slow the aging process, and help athletes recover faster.

He discusses the critical role of macronutrients—protein, fats, and carbohydrates—and how endurance athletes often need more protein than traditionally recommended. Scott also dives into the importance of tracking key biomarkers like vitamin D, cholesterol, and omega-3 levels to ensure overall health and longevity.

🎯 Key Takeaways:

1. The importance of personalized fueling for endurance athletes
2. How macronutrient balance supports health, performance, and recovery
3. Using blood tests and biomarker data to optimize nutrition and track progress
4. Addressing nutritional deficiencies, such as vitamin D and omega-3, for better performance and aging
5. Scott's insights on the aging process in athletes and strategies to maintain peak performance over time

📌 Links and Resources:

✅ Save with our code: COACHDEBBIEPOTTS20

✅ Fuelin App: https://www.fuelin.com/app

✅ Fuelin Instagram: /getfuelin

✅ Fuelin Facebook: /getfuelin

📺 Watch & Subscribe: 🔗 Watch the full episode on YouTube and don’t forget to hit subscribe for more great content!

💡 Tune in to learn how Scott and FUELIN are helping athletes age gracefully while enhancing their performance—it's time to fuel smarter, train better, and recover faster!

📣 Don't forget to subscribe and leave a review if you enjoyed the episode!

💬 Want personalized coaching? Reach out to Coach Debbie Potts to schedule a free discovery call via the link on www.debbiepotts.net if you strive to be FIT and HEALTHY from the inside out as you age!

📚 Get Debbie’s Book: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method → Amazon

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Is your liver struggling to keep up with daily toxins? In this episode, we dive deep into liver detoxification pathways, how your body processes toxins, and the signs of a congested liver and sluggish bile flow. Learn how to optimize liver function, support detox pathways naturally, and ensure proper bile flow for better digestion, hormone balance, and energy. We’ll also discuss the top foods, supplements, and lifestyle strategies to enhance your body's natural detox system.

What You'll Learn in This Episode: ✅ Understanding Liver Detox Pathways – Phase I, II, and III explained ✅ Signs & Symptoms of a Sluggish Liver – Brain fog, fatigue, skin issues & more ✅ The Role of Bile Flow – Why it’s critical for detox and digestion ✅ How to Support Liver Detox Naturally – Best foods, herbs, and supplements ✅ Toxins to Avoid – Hidden chemicals that overload your liver

Resources & Links Mentioned: 🔗 Quicksilver Scientific’s Push-Catch Model of Detoxification – Visit Here 🔗 Understanding Liver Detox Phases 1, 2, & 3 – Read More 🔗 How the Liver & Gut Work Together for Detox – Learn More

Related Episodes You Might Enjoy on YouTube here

🔔 Subscribe & Leave a Review! If you enjoyed this episode, make sure to subscribe and leave a review on Apple Podcasts or Spotify! Your support helps us bring you more expert insights to optimize your health and performance.

Tags & SEO Keywords: #LiverDetox #DetoxPathways #BileFlow #SluggishLiver #NaturalDetox #GutHealth #ToxinFree #LiverSupport #MetabolicHealth #HormoneBalance #FunctionalMedicine

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Gut to Glow - Unlocking the Gut-Skin Connection with Dr. William Davis

Episode Summary: Join us in this fascinating episode of The Coach Debbie Potts Show as we dive into the powerful link between gut health and radiant skin with esteemed cardiologist, gut health expert, and bestselling author, Dr. William Davis. Discover how optimizing your gut microbiome can lead to youthful, glowing skin and enhance overall health from the inside out.

Dr. Davis also introduces Gut to Glow, a groundbreaking new product from Realize Therapeutics Corp. that he personally formulated. This innovative supplement combines Lactobacillus reuteri, marine-sourced collagen hydrolysates, hyaluronic acid, and astaxanthin to support skin hydration, smoothness, and reduced wrinkle depth—promoting beauty from within.

Key Topics Covered:

• The Gut-Skin Axis: How gut health directly influences skin conditions and the aging process.
• Lactobacillus reuteri: The missing microbe from many modern diets and its crucial role in gut and skin health.

The Science Behind Gut to Glow:

• Marine Collagen Hydrolysates: Enhances dermal collagen deposition for firmer, smoother skin.
• Hyaluronic Acid: Boosts skin moisture and serves as a prebiotic for gut health.
• Astaxanthin: A powerful carotenoid with anti-inflammatory and antioxidant benefits.

Clinical Insights:

• Learn about ongoing clinical trials and real-world results from participants using Gut to Glow.
• How to track progress and document improvements in skin health over time.

Links and Resources:

• Learn more about Gut to Glow and its formulation:

  • Dr. Davis Infinite Health Website
  • Gut to Glow Product Page: https://drdavisinfinitehealth.com/

  • Join Dr. Davis' Inner Circle Community:

  • https://innercircle.drdavisinfinitehe...

  • Discover Wheat Belly and other books by Dr. William Davis.

  • Follow Dr. Davis on social media for the latest updates: Ask for discount code

  • https://www.oxiceutics.com/products/g...

Are You Taking Ownership of Your Health?

What are you doing today to ensure vibrant health at 70, 80, and beyond? Are you proactively investing in your well-being, or just getting by? Chronic stress—both external and hidden—can impact your skin, metabolism, and overall performance.

Explore The WHOLESTIC Method, an integrative approach to optimizing fat metabolism, longevity, and peak performance. Every individual is unique—there's no one-size-fits-all solution. If you feel like you're doing everything "right" but still not seeing results, let’s investigate what’s happening beneath the surface.

Connect and Follow Coach Debbie:

• Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method - https://www.amazon.com/dp/1540572005
• Website: http://debbiepotts.net/
• Schedule a Complimentary 20-Minute Call to uncover what’s missing in your health journey!

Choose to thrive each day—not just survive. 🚀

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The Coach Debbie Potts Show: Breaking Up with Sugar with Mike Collins 🎙️ Are you ready to break free from sugar addiction and take control of your health?

In this episode of The Coach Debbie Potts Show, we welcome sugar addiction expert Mike Collins, the founder of the Quit Sugar Summit and SugarAddiction.com. Mike has been a leader in the movement to help people understand the true impact of sugar on their health, performance, and longevity.

🔍 Tune in as we discuss: ✔️ Why sugar is one of the most addictive substances in our diet ✔️ The hidden dangers of sugar and how it affects metabolic health, brain function, and aging ✔️ How to identify and overcome sugar cravings for good ✔️ The connection between sugar, chronic stress, and inflammation ✔️ Tips and strategies to successfully eliminate sugar and regain metabolic flexibility

If you're struggling with sugar addiction or simply want to optimize your nutrition for better energy, fat loss, and longevity, this episode is for you!

About Mike Collins Mike Collins is a pioneer in sugar addiction recovery and an advocate for eliminating processed sugar from our diets. As the founder of SugarAddiction.com and creator of the Quit Sugar Summit, Mike has helped thousands of people break free from sugar dependency and regain their health. With over 30 years of experience in addiction recovery, Mike provides valuable insights into how sugar affects our brains, hormones, and overall well-being. His mission is to educate and empower individuals to take back control of their health by eliminating sugar and embracing a healthier, more balanced lifestyle.

📌 Connect with Mike Collins: 🌎 Website: SugarAddiction.com 🎤 Quit Sugar Summit: QuitSugarSummit.com 📲 Social Media: @sugar_free_man

Connect & Follow Coach Debbie Potts 📖 Life is Not a Race… It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method – Get the book on Amazon 💻 Website: DebbiePotts.net 📩 Stay connected & thrive!

🎧 Listen now and start your journey to breaking up with sugar for good! 🚀

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🎙️ Episode Title: Optimize Training & Performance with Moxy and PNOĒ - Featuring Phillip Batterson

🚀 Description: In this episode of The Coach Debbie Potts Show, we dive into the science of optimizing training and performance with Phillip Batterson, a leading expert on the Moxy Monitor. Learn how Moxy measures muscle oxygenation in real time and pairs seamlessly with PNOĒ Metabolic Testing to unlock your full athletic potential.

Phillip breaks down: ✅ How Moxy Works – The science behind muscle oxygenation and performance. ✅ Moxy + PNOĒ – How these tools complement each other for precision training. ✅ Training Zones at Home – Use Moxy to evaluate your thresholds and individualize your workouts. ✅ Optimizing Performance – Combining localized muscle insights with systemic metabolism data. ✅ Upcoming Events – The annual Moxy Summit in February 2025, bringing together researchers, athletes, and coaches to explore the latest advancements in performance science.

🧠 Whether you're a coach, endurance athlete, or fitness enthusiast, this episode is packed with actionable insights to help you train smarter, recover better, and achieve more.

Timestamps: 0:00 – Introduction to Phillip Batterson & Moxy Monitor 3:45 – How Moxy Works: Local Muscle Oxygenation Explained 10:30 – What is PNOĒ? Active Metabolism Testing Overview 15:20 – How Moxy and PNOĒ Work Together 20:00 – Using Moxy at Home to Evaluate Training Zones 25:45 – Optimizing Training with Moxy & PNOĒ 32:00 – Details on the Moxy Summit (February 2025)

🎥 Don’t Forget to Subscribe! https://youtu.be/de5U9Wk03dM?si=yrc9w35yg8xb8j4M Love learning about cutting-edge performance tools?

Hit LIKE 👍, SUBSCRIBE, and turn on the 🔔 NOTIFICATIONS for more episodes on health, fitness, and performance optimization.

💬 Share Your Thoughts: How are you using Moxy or PNOĒ to enhance your training? Drop your comments below!

#MoxyMonitor #PNOĒ #PerformanceOptimization #TrainingScience #MuscleOxygenation #MetabolicTesting

Links & Resources: 🌐 Moxy Monitor Website 📲 Instagram: @MoxyMonitor 📺 YouTube: Moxy Monitor

🌐 Critical Oxygen Website 📲 Instagram: @CriticalO2 📺 YouTube: CriticalO2 🎙️ Podcast: Critical Oxygen Podcast

📅 Moxy Summit 2025 Details & Registration: Click Here

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"Reset Your Health: Listening to Your Body and Optimizing Performance"

Episode Overview In this episode, we dive into the intricate connection between endurance exercise, stress, and gut health. We explore how chronic stress—whether through high or low cortisol levels—and an overachieving “more is better” lifestyle can lead to HPA axis dysfunction, leaky gut, chronic inflammation, oxidative stress, and even mitochondrial impairment. Learn how these processes contribute to “metabolic chaos” and discover actionable strategies to reset and optimize your health from the inside out.

Key Segments 1. The Stress-Gut Connection

• Chronic Stress & Cortisol:
  • How both elevated and low cortisol levels can disrupt immune regulation and damage the gut lining.
  • Mechanisms like tight junction disruption, reduced mucosal defense, and altered gut microbiome.

• Autoimmune Implications:

  • How a compromised gut barrier allows toxins and undigested particles into the bloodstream, potentially triggering autoimmune responses.

• Endurance Exercise and Leaky Gut

• Mechanism of Action:

  • Reduced Splanchnic Blood Flow: Blood is shunted away from the gut during prolonged exercise, causing ischemia.
  • Tight Junction Disruption: Ischemia damages the intestinal epithelium, breaking down tight junction proteins.
  • Reperfusion Injury & Oxidative Stress: The return of blood flow generates reactive oxygen species, exacerbating gut permeability.
  • Mechanical Stress: Repetitive impact during activities like running adds further strain to the GI tract.

• The Overachiever’s Dilemma

• "More is Better" Philosophy:

  • How a relentless, high-output lifestyle can lead to burnout, fatigue, and metabolic chaos.
  • Real-life insights inspired by Debbie Potts’ journey—choosing a life paced as a journey, not a race.

• Actionable Strategies for Health Optimizers

• Mindful Self-Awareness:

  • Daily check-ins, journaling, and meditation to notice and respect your body’s red flags.
• Intentional Rest & Recovery:
  • Incorporate regular recovery days, micro-breaks, and active recovery sessions.
• Optimizing Sleep & Nutrition:
  • Prioritize quality sleep, a consistent sleep schedule, and an anti-inflammatory diet.
• Balanced Exercise:
  • Embrace cross-training and varied workout routines to prevent overuse injuries.
• Stress Management Techniques:
  • Implement breathwork, mindfulness, and stress-relief practices to support the HPA axis.

• Professional Guidance:

  • Use lab testing (cortisol panels, gut health assessments) and work with health experts for tailored advice.

• Key Takeaways

• Listening to Your Body:

  • Understand and honor the red flags your innate intelligence sends you—don’t ignore discomfort or push past fatigue.
• Shift Your Mindset:
  • Transition from a constant hustle to a balanced lifestyle that values recovery and long-term well-being.
• Practical Reset:
  • Adopt actionable steps to reboot your system from the inside out, ensuring sustained health and peak performance as you age.

Resources & Links * Mindfulness & Meditation Apps: Headspace, Calm * Recommended Reading: [Insert relevant books/articles] * Health Testing: Information on DUTCH tests, adrenal panels, and GI Map assessments * Contact Debbie Potts to learn more on her health optimization packages via www.debbiepotts.net

Pay if forward! Join us as we explore how to become true health optimizers—listening to your body’s signals, taking time to reset, and ultimately thriving without the risk of burnout or metabolic chaos. Share your thoughts and experiences with us on social media using the hashtag #ResetYourHealth.

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Unlock Your Resilience: Midlife Health Transformation with Dr. Manna Semby

Description: Join Dr. Manna Semby, Naturopathic and Functional Medicine doctor, as she shares her transformative journey from burnout and personal health struggles to becoming a passionate advocate for midlife health. Discover how Dr. Semby combines compassionate care, cutting-edge science, and The Aruna Method™ to help men and women regain mental clarity, physical strength, and emotional resilience.

Key Topics Covered:

• Dr. Semby’s Journey: From a corporate finance career to functional medicine inspired by personal health challenges and her children’s autism diagnosis.
• Burnout and Menopause: Dr. Semby’s personal experience with burnout, HRV, and the transformative impact of bio-identical hormone therapy (BHRT).
• Understanding Menopause: The lack of education and open discussions around menopause and its effects on mind and body.
• Brain Health & Dementia Prevention: Insights from Dr. Bredesen’s ReCode 2.0 program and how systems-based precision medicine can prevent and reverse neurodegenerative diseases.
• Resilience & Wellness: Why building mental, emotional, and physical resilience is key to thriving in midlife and beyond.
• Comprehensive Wellness Approach: How Dr. Semby helps professionals clarify health goals, address root causes of illness, and create personalized strategies for long-term vitality.

Take the First Step Towards Your Health: What’s holding you back from living your best life? Dr. Semby invites you to prioritize self-care and explore her personalized approach to addressing midlife health challenges.

Connect with Dr. Manna Semby: 🌐 Website: https://arunamed.com/

Don’t forget to LIKE, SUBSCRIBE, and SHARE this episode with someone who might benefit from this message!

Hashtags: #MidlifeHealth #FunctionalMedicine #BurnoutRecovery #MenopauseSupport #BrainHealth #Resilience #BHRT #HealthTransformation #DrMannaSemby

What are you doing today to live your best self at age 70, 80, and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?

Life is not a race; it is a journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance, and longevity. There is no one-size-fits-all solution. We are all unique. The struggle is real, and I understand the challenges and frustrations of finding the right answers to feeling and looking your best—especially when you think you are doing everything "right." Doctors may tell you that your lab results are "normal" and that nothing is wrong with you—but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put the missing pieces of your health puzzle back together again.

Choose to thrive each day and not just survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

Connect and Follow Coach Debbie:

Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

🌐 Website: http://debbiepotts.net/

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Beam Minerals, Humic Minerals, and Fulvic Minerals to Improve Fat Loss, Performance, and Longevity – How We Age to Be Fit and Healthy from the Inside Out

Guest Bio: Amber Lynn Vitale, CN, is a Board Certified Holistic Nutrition® professional and a Certified Dietary Supplement Professional™ (CDSP™). She is an Ayurvedic Clinical Consultant and an instructor with Wild Rose College of Herbal Medicine. Amber also sits on the advisory boards for Natural Practitioner and Taste for Life magazines, contributing her expertise to enhance readers’ understanding of health and wellness trends.

Since 2003, Amber has maintained an Integrative Nutrition practice, collaborating with Functional Medicine healthcare providers. Her passion for traditional foods, herbs, and regenerative farming inspires her holistic approach to nutrition education.

In 2020, Amber and her family moved from Brooklyn, NY, to a 25-acre farm in Montana, where she rejuvenates the soil to improve plant, animal, and human health. On the farm, Amber raises sheep, ducks, chickens, and Border Collies while applying her knowledge of nutrition and sustainability to benefit her family and community.

Amber’s extensive experience includes developing educational materials, advising on product development, and creating engaging content for platforms like Holistic Primary Care-News for Health & Healing, Remedies, and Taste for Life. She has also provided video content for the Health and Nutrition Virtual Show and Taste for Life Vlog.

In 2023, Amber introduced an educational course on traditional Ayurvedic principles through Wild Rose College of Herbal Medicine, expanding her reach as an educator and advocate for holistic health.

Amber's professional credentials highlight her commitment to advanced nutritional science and ethical practice. Her designations as a Board Certified Holistic Nutritionist® and Certified Dietary Supplement Professional™ ensure she brings the most current research and best practices to her work, empowering others to optimize their health through tailored supplementation and lifestyle strategies.

When not practicing or teaching, Amber enjoys yoga, exploring global cultures, hiking Montana’s mountains with her family, and continually learning to inspire others toward vibrant health and longevity.

Save up to 20% with our code COACHDEBBIEPOTTS at: BEAM Minerals

Tune in to learn:

1. How humic and fulvic minerals support cellular health, detoxification, and nutrient absorption.
2. The role of these minerals in optimizing fat loss, athletic performance, and aging well.
3. Amber’s insights into using regenerative farming principles to create better health from the soil to the body.

For more information on Amber Lynn Vitale, visit: Wild Rose College of Herbal Medicine

Read more on minerals here: Debbie Potts Blog

Watch on YouTube: https://youtu.be/Mqb04hZRp7E?si=u_qFe1U2luN1reSo

What are you doing today to live your best self at age 70, 80, and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC stress will impact all efforts... Check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance, and longevity. There is no one-size-fits-all solution. We are all unique. The struggle is real, and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best—especially when you think you are doing everything "right." Doctors may tell you that your lab results are "normal," and there is nothing wrong with you—but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put the missing pieces of your health puzzle back together again.

Choose to thrive each day and not just survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method Amazon

Website: Debbie Potts

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Optimize Cellular Health for Longevity, Fat Metabolism & Performance To improve body composition, metabolic efficiency, and longevity at the cellular level, focus on mitochondrial function, gut health, inflammation control, and metabolic flexibility.

Optimizing Fat Oxidation & Mitochondrial Function as You Age

🔥 Boost Mitochondria & Fat Metabolism

• Train smart: Zone 2 (3–5x/week), HIIT (1–2x/week) for fat oxidation & mitochondrial efficiency.
• Cold & heat exposure: Cold plunges & sauna to enhance resilience.
• Nutrient support: CoQ10, PQQ, alpha-lipoic acid, magnesium, creatine.

🥑 Enhance Fat Adaptation & Metabolic Flexibility

• Fasted morning movement improves fat-burning.
• Smart fueling: 30g carbs pre-endurance, 15g protein pre-strength training.

💤 Reduce Oxidative Stress & Improve Recovery

• Prioritize sleep (7–9 hrs) for mitochondrial repair.
• Adaptogens & polyphenols lower stress & inflammation.

🦠 Gut Health & Inflammation Control

• Prebiotics & probiotics (fermentable fibers, yogurt, kimchi) support fat metabolism.
• Lower inflammation: Remove processed foods, increase omega-3s, support gut integrity.

💪 Optimize Hormonal & Metabolic Health

• Strength train (3–4x/week) for glucose control.
• Women’s health: Higher protein (40–60g post-workout), avoid prolonged fasting.

🔬 Key Functional Lab Tests

• DUTCH Test, Organic Acids, GI-MAP, VO2 Max to assess mitochondrial & metabolic health.

🌿 Longevity & Fat Loss Strategies

• Circadian rhythm: Morning sunlight, blue light reduction.
• Stress management: Breathwork, meditation, grounding.
• Electrolytes & hydration for cellular energy.

🚀 Take action today: Train smart, fuel wisely, reduce stress, optimize sleep, and personalize with functional labs!

🎧 Listen now and learn more on https://debbiepotts.net/how-do-you-improve-your-fat-oxidation-rates/ then schedule a free discovery call with FDNP/F-NTP Coach Debbie!

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Optimizing Mitochondrial Health for Fat Loss & Longevity In this episode, we dive into the key functional lab tests to assess and optimize mitochondrial efficiency, fat metabolism, and longevity. Chronic inflammation, gut health, and oxidative stress play a huge role in mitochondrial function—impacting energy levels, fat oxidation, and overall metabolic health.

Key Functional Labs to Assess Mitochondrial Health: ✅ GI-MAP – Identifies dysbiosis, inflammation, and gut infections affecting energy production. ✅ LPS & Zonulin – Checks for leaky gut and mitochondrial stress from endotoxins. ✅ hs-CRP & IL-6 – Measures systemic inflammation that can impair mitochondrial function. ✅ Calprotectin & sIgA – Evaluates gut inflammation and immune response. ✅ SCFAs & Butyrate Levels – Assesses gut microbiome health and mitochondrial fuel support. ✅ Oxidative Stress Markers (8-OHdG, F2-isoprostanes) – Detects oxidative damage linked to mitochondrial dysfunction.

Understanding and addressing these markers can enhance fat oxidation, metabolic flexibility, and longevity while reducing inflammation and oxidative stress.

🎧 Tune in to learn how to apply these insights to your training, nutrition, and lifestyle for optimal mitochondrial function and longevity!

🔗 Links & Resources:

Read the notes here to learn more tips to improve your mitochondria as you age!

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Unmasking Candida with Dr. Michael Biamonte

Welcome to another enlightening episode of The Coach Debbie Potts Show! In today’s episode, we delve deep into the often-overlooked world of Candida imbalance with Dr. Michael Biamonte, founder of the Biamonte Center for Clinical Nutrition and author of The Candida Chronicles.

Episode Highlights: Dr. Biamonte takes us on a fascinating journey, from his work with NASA to becoming a leading expert in gut health. He sheds light on Candida, an elusive yet impactful factor in many health issues. This condition often mimics symptoms of other illnesses, such as leaky gut syndrome, adrenal fatigue, and diabetes, leaving it undiagnosed and untreated for years.

As a New York State Certified Clinical Nutritionist and the co-creator of BioCybernetics, Dr. Biamonte has developed a revolutionary method to diagnose and treat Candida, using advanced computer software that was originally designed for aerospace.

Key Topics Covered:

• Candida's hidden role in a variety of health issues
• The science behind gut health and its impact on the body
• Common nutritional pitfalls to avoid
• The future of holistic healing

Questions Discussed:

• What inspired Dr. Biamonte to focus on Candida and gut health?
• How does BioCybernetics transform the diagnosis and treatment of Candida?
• What are some of the most common misconceptions about Candida and gut health?
• What’s the one thing Dr. Biamonte believes everyone should understand about their health?

Special Giveaway! To thank you for tuning in, Dr. Biamonte is offering a special giveaway for our listeners! Simply email drb@health-truth.com with the subject line “The Coach Debbie Potts Show” to receive a copy of The Candida Chronicles and an overview of his 5 Phase Treatment Program.

Resources Mentioned:

• Book: The Candida Chronicles
• Website: www.health-truth.com
• Social Media:
  • Facebook
  • YouTube https://youtu.be/V95Ttnzwx0o?si=ZOnLQDfbQN5Hgr6D

Connect with Coach Debbie Potts: Visit DebbiePotts.net for more resources, blog posts, and coaching programs designed to help you thrive as you age. Plus, don’t forget to use the promo code COACHDEBBIEPOTTS to access exclusive offers when exploring Dr. Biamonte’s services.

Tune in now to uncover the truth about Candida and take control of your health with valuable insights from Dr. Biamonte!

Coach Debbie Potts

Connect and Follow Coach Debbie:

• Life is Not a Race... It’s a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method available on Amazon.

Visit Coach Debbie's Website

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🎙 Episode Title: Why Testing Your RMR Matters for Longevity & Performance

Host: Debbie Potts | FDN Practitioner, Health Coach, Endurance Athlete

Episode Overview: Are you truly optimizing how you age from the inside out? In this episode, Debbie Potts dives into why testing your Resting Metabolic Rate (RMR) with PNOE Metabolic Testing is a game-changer for longevity, performance, and overall metabolic health. She breaks down how combining RMR testing with functional lab testing, nutritional therapy assessments, and The WHOLESTIC Method helps create a bio-individualized approach to optimizing your health, performance, and longevity.

Key Topics Covered: ✅ What is Resting Metabolic Rate (RMR) and why does it matter? ✅ How RMR testing with PNOE provides data on your metabolic efficiency and caloric needs ✅ The connection between RMR, hormone balance, gut health, and mitochondrial function ✅ Why metabolic testing should be paired with functional lab tests (GI-MAP, DUTCH Test, HTMA, etc.) ✅ How nutritional therapy assessments reveal hidden nutrient deficiencies affecting metabolism ✅ The WHOLESTIC Method approach to improving metabolic efficiency, body composition, and energy levels ✅ The importance of reducing METABOLIC CHAOS® to avoid burnout and improve longevity

Why This Matters: If you’ve been doing all the "right" things but still struggle with unexplained weight gain, fatigue, or performance plateaus, metabolic testing and functional lab work could reveal the missing piece of your health puzzle. Testing, not guessing, is key to making informed decisions for your health and fitness goals!

Resources & Links: 🔗 Learn more about PNOE Metabolic Testing: www.debbiepotts.net/pnoe 🔗 Functional Lab Testing & Coaching with Debbie: www.debbiepotts.net/about 🔗 The WHOLESTIC Method Program: www.debbiepotts.net/coaching

📢 Let’s Connect! 📲 Follow Debbie on Instagram: @coachdebbiepotts 🎧 Subscribe & Leave a Review: @coachdebbiepotts on YouTube

🚀 Ready to optimize your metabolism and longevity? Book a call with Debbie today!

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"Stimulating Your Vagus Nerve for Optimal Health" Episode Summary: In this episode, we dive deep into the importance of the vagus nerve and how stimulating it can profoundly impact your health. Learn how vagal tone influences metabolism, digestion, gut health, longevity, and emotional well-being. We explore non-invasive ways to activate this vital nerve, including the use of essential oils and cutting-edge neurotechnology.

Join us as we uncover simple and effective strategies to enhance vagal tone and elevate your health journey.

What You’ll Learn in This Episode:

• What the vagus nerve is and its connection to overall health.
• How vagal tone impacts metabolism, digestion, inflammation, and longevity.
• The benefits of stimulating the vagus nerve for stress resilience and better sleep.
• How essential oils can naturally stimulate the vagus nerve.
• How Neuvana Life’s Xen device leverages neurotechnology for vagal stimulation.

Featured Resources:

• Learn about essential oils for vagus nerve stimulation: Vibrant Blue Oils: How to Stimulate Your Vagus Nerve with Essential Oils
• Discover the Xen Device for vagus nerve stimulation: Neuvana Life: Enhance Your Well-Being with the Power of Vagus Nerve Stimulation

Key Takeaways:

• Vagus nerve stimulation can improve physical and emotional health by promoting balance in the nervous system.
• Essential oils applied to specific areas can be a natural and accessible method for enhancing vagal tone.
• The Xen device offers an innovative, user-friendly way to stimulate the vagus nerve non-invasively, improving relaxation, focus, and sleep.

Connect with Us:

• Subscribe to the Podcast to stay updated on the latest health and wellness insights.
• Share this episode with someone who could benefit from learning about vagus nerve stimulation!
• Learn more on https://debbiepotts.net/tips-to-improve-your-vagal-tone/

Ready to unlock the potential of your vagus nerve? Tune in now to discover actionable tips for better health and vitality! Reach out to Debbie Potts with your questions, comments and suggestions via www.debbiepotts.net

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How to Avoid Perimenopause Weight Gain & Optimize Metabolism Are you struggling with stubborn weight gain, sluggish metabolism, and low energy as you navigate perimenopause and beyond? In this episode, Debbie Potts dives deep into how hormonal changes impact metabolism, fat storage, and muscle retention—and, most importantly, what you can do about it!

Learn science-backed strategies to optimize metabolic health, build muscle, and prevent the dreaded midlife weight gain with a functional and bio-individual approach to aging strong.

🔗 Read the full article here: Tips to Avoid Perimenopause Weight Gain

What You’ll Learn in This Episode: ✅ Why metabolism slows down in perimenopause & postmenopause ✅ The role of estrogen & progesterone in fat storage, insulin resistance, and energy production ✅ How to improve metabolic flexibility & efficiency to burn fat more effectively ✅ The importance of strength training (3-5 reps heavy lifting) for muscle retention & body composition ✅ Best nutrition strategies for perimenopausal women, including protein timing & carb cycling ✅ The impact of stress, cortisol, and sleep on weight gain & metabolic health ✅ Top supplements to support metabolism: BodyHealth Perfect Aminos & Kion Creatine (Use COACHDEBBIEPOTTS for savings!) ✅ Lifestyle hacks: Cold exposure, sauna, and personalized functional lab testing

Resources & Links: 🔗 Full Blog Post: Tips to Avoid Perimenopause Weight Gain 🔥 Personalized Coaching with Debbie: debbiepotts.net 💪 Try BodyHealth Perfect Aminos & Kion Creatine: Use COACHDEBBIEPOTTS for exclusive savings! 📩 Connect with Debbie: Instagram | YouTube | Podcast | Coaching

🎧 Tune in now and take control of your metabolism & body composition during midlife! 🚀 #TheWHOLESTICMethod #MetabolicHealth #MenopauseWeightLoss #AgingStrong

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Balancing AMPK and mTOR for Optimal Aging and Performance

Episode Summary: In this episode, we dive into the fascinating world of cellular pathways—AMPK and mTOR—and how they influence mitochondrial function, muscle protein synthesis, and the aging process. Discover how to strategically balance these pathways to optimize metabolic health, overcome anabolic resistance, and support muscle maintenance as we age. Learn actionable tips for nutrition, exercise, fasting, and recovery to enhance your body's performance and longevity.

What You’ll Learn in These Episodes:

• The role of AMPK in fat oxidation, autophagy, and mitochondrial health.
• Why mTOR is crucial for muscle protein synthesis and recovery.
• How to cycle between AMPK and mTOR activation daily and weekly.
• Nutrition strategies for protein timing, carbohydrate fueling, and fat balance.
• Recovery practices like fasting, heat exposure, and cold therapy to optimize cellular health.
• Supplement recommendations to support both pathways.

Key Takeaways:

• AMPK-focused mornings: Fasted low-intensity exercise and nutrient-dense meals for fat oxidation and autophagy.
• mTOR-focused midday: Strength training and leucine-rich protein for muscle growth and recovery.
• Weekly cycling: Alternate between AMPK and mTOR-dominant days to maintain balance.
• Optimize aging by addressing anabolic resistance with protein-rich meals and targeted recovery practices.

Resources Mentioned:

• Supplements: Berberine, resveratrol, leucine-rich protein, EAAs, and creatine.
• Recovery tools: Cold plunges, sauna, and intermittent fasting.
• Nutrition insights: High-quality protein sources, carb timing, and omega-3 fats.

Who This Episode Is For: This episode is perfect for anyone looking to optimize their body composition, improve mitochondrial function, and thrive as they age—whether you're an athlete, health enthusiast, or just looking to stay strong and resilient.

Connect With Us:

• Website: www.debbiepotts.net
• Social Media: Coach Debbie Potts

Don’t forget to subscribe, leave a review, and share this episode with someone who’s passionate about living their best life!

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Tackling Insulin Resistance: Expert Insights with Dr. Morgan Nolte

Episode Description: In this insightful episode of The Coach Debbie Potts Show, we’re joined by Dr. Morgan Nolte, a leading expert in tackling insulin resistance through scientifically-backed health and wellness education. Dr. Nolte has made a global impact by educating people on the importance of addressing insulin resistance before it escalates into more serious health concerns, including obesity, type 2 diabetes, cardiovascular disease, and Alzheimer’s.

Dr. Nolte sheds light on why insulin resistance often goes undetected and untreated, even though it impacts 88% of adults to some degree. Together, we explore how subtle shifts in diet, lifestyle, and mindset can reverse insulin resistance, leading to improved metabolic health, body recomposition, and a better quality of life. This episode is packed with actionable tips to help you take control of your health and longevity.

Key Topics Discussed:

• What Insulin Resistance Means: Why it’s so often overlooked.
• Recognizing the Signs: Common symptoms many dismiss as “normal aging.”
• Understanding Metabolic Health: The differences between insulin resistance, prediabetes, and type 2 diabetes.
• Critical Testing: Why normal blood glucose and A1c levels don’t always tell the full story.
• Reversing Insulin Resistance: The vital role of long-term behavior changes.

Questions Debbie Asks Dr. Nolte:

1. What are some common signs and symptoms of insulin resistance that listeners may be dismissing as “just part of getting older?”
2. What’s the difference between insulin resistance, prediabetes, and type 2 diabetes, and why is it important to catch it early?
3. Do normal blood glucose and hemoglobin A1c levels mean you don’t have insulin resistance? If not, what other tests should be considered to truly assess metabolic health?

Connect with Dr. Morgan Nolte:

• Instagram: @drmorgannolte
• LinkedIn: Dr. Morgan Nolte
• YouTube: Dr. Morgan Nolte, Zivli

Watch the Interview on YouTube: 📺 Full Interview on YouTube – Don’t forget to hit subscribe!

What Are You Doing Today to Live Your Best Life at 70, 80, and 90+ Years Old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?

Head to www.debbiepotts.net for more resources, programs, and information to help you thrive as you age.

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Improve Peak Fat Max & Optimize Your Metabolism

In this episode, we dive into the science behind improving Peak Fat Max and optimizing metabolism to enhance fat utilization and overall energy efficiency. Learn how to train your body to burn fat more effectively, boost endurance, and achieve better metabolic health.

Key Topics Covered: 1. What is Peak Fat Max & Metabolism Training?

* Strategies to improve your body's ability to burn fat as a primary fuel source.
* How to balance fuel utilization for sustained energy and performance.

1. Factors Influencing Fat Metabolism:

   • Physiological: Mitochondrial function, aerobic capacity, metabolic flexibility, and hormonal balance.
   • Nutritional: Macronutrient timing, protein and fat intake, and micronutrient optimization.
   • Exercise: Training intensity, duration, and incorporating the right workouts.
   • Lifestyle: Sleep, stress management, and circadian rhythm optimization.
   • Environmental: Cold and heat exposure for metabolic enhancement.

   • Training Strategies to Improve Fat Oxidation:

   • Using strategic carbohydrate intake to support fat adaptation.

   • Training in Zone 2 to maximize fat burn efficiency.
   • Incorporating fasted workouts and strength training for metabolic support.

   • Benefits of Optimizing Fat Metabolism:

   • Increased fat oxidation and improved endurance performance.

   • Better body composition and stable energy levels.
   • Reduced reliance on external fuel sources and decreased risk of GI distress during exercise.

   • Assessing & Tracking Your Progress:

   • Utilizing metabolic testing tools like PNOĒ to measure fat and carbohydrate utilization.

   • Heart rate monitoring to identify your optimal fat-burning zone.
   • Tracking body composition changes and performance improvements.

This episode is packed with actionable tips to help you optimize your metabolism, improve fat-burning efficiency, and achieve peak performance. Whether you're an endurance athlete or looking to improve body composition, you'll find practical strategies to fuel your health journey.

Resources & Links: * Metabolic Testing Insights – Discover how tools like PNOĒ can assess your fat-burning potential. * Training Strategies – Learn how to train smarter to enhance fat oxidation. * Nutrition Tips – Get expert advice on fueling for better metabolic efficiency.

Tune in and start training smarter to improve your Peak Fat Max and metabolism! Send me a message via www.debbiepotts.net

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Do you feel like you’re doing all the "right" things but still not getting the results you desire? Today, I, Debbie Potts, sit down with the world-renowned transformation expert, Kris Gethin, to dive into strategies for reversing biological age, improving health span, and optimizing performance for ambitious, high-performing individuals.

Kris Gethin is the most recognized transformation coach globally, with over 150 MILLION users of his programs. Together, we discuss the keys to unlocking your full potential as you age, including managing chronic inflammation, building a resilient body, and creating a lifestyle that promotes longevity.

In this episode, you’ll discover:

• Why Kris shifted his focus to athlete health and longevity.
• The essential pillars of health for optimizing performance and aging.
• Tips for reducing chronic inflammation and extending your health span.
• The inspiration behind Kris launching his own supplement brand and the challenges he overcame to stay aligned with his mission.
• Exciting upcoming events, including The Mr. Olympia, the Ultimate Wellness Retreat, and the Tulum Retreat (a must-attend for wellness enthusiasts!).

Episode Highlights:

• Learn how to take ownership of your health today to thrive in your 70s, 80s, and beyond.
• Discover the importance of investigating the hidden stressors that could be sabotaging your efforts.
• Explore “The WHOLESTIC Method” to transform your body from the inside out for better performance, fat loss, and longevity.

Connect with Kris Gethin:

• Instagram: @krisgethin
• YouTube: Kris Gethin
• Twitter: @kagedmuscle

Watch the Full Episode on YouTube: https://youtu.be/KalQ2ac7wfw?si=5KZrH6sy9J0fiT96

Subscribe to Coach Debbie Potts' YouTube Channel: Debbie Potts' YouTube Channel – Don’t forget to hit subscribe for more transformative content!

Are you ready to thrive and not just survive as you age? Let’s work together to uncover what’s holding you back and create a personalized plan to help you achieve your best self.

Connect with Coach Debbie Potts:

• Website: www.debbiepotts.net
• Book: Life Is Not a Race… It’s a Journey: Learn How to Pace the WHOLE You with The WHOLESTIC Method Amazon Link

Take the Next Step: Schedule a complimentary 20-minute discovery call with Coach Debbie to uncover your unique health challenges and design a roadmap to your optimal health and performance.

Quote of the Episode: “Life is not a race. It is a journey. Choose to thrive each day and not just survive.”

#AgingWell #Longevity #HealthOptimization #TheWHOLESTICMethod #KrisGethin #DebbiePotts #TransformYourHealth

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Gut to Glow: Unlocking the Gut-Skin Connection

Episode Summary: In this insightful episode of The Coach Debbie Potts Show, we explore the groundbreaking connection between gut health and skin health with esteemed cardiologist, gut health expert, and bestselling author, Dr. William Davis. Dr. Davis shares his expertise on how enhancing the gut microbiome can promote radiant, youthful skin and support healthy aging from the inside out. Hit subscribe to my YouTube channel here to get alerts when I upload new interviews as with Dr. Davis on skin health.

Dr. Davis also introduces us to Gut to Glow, the revolutionary new product from Realize Therapeutics Corp. that he personally formulated. This innovative supplement provides a convenient way to harness the benefits of Lactobacillus reuteri, marine-sourced collagen hydrolysates, hyaluronic acid, and astaxanthin to support "beauty from within" by improving skin moisture, smoothness, and reducing wrinkle depth.

Key Topics Covered:

1. The Gut-Skin Axis: How gut health directly impacts skin conditions and aging.
2. Lactobacillus reuteri: The powerful microbe missing from many modern diets and its role in promoting gut and skin health.
3. The Science Behind Gut to Glow:
   • Marine Collagen Hydrolysates: Supports dermal collagen deposition for firmer, smoother skin.
   • Hyaluronic Acid: Increases skin moisture while serving as a prebiotic for gut health.
   • Astaxanthin: A potent carotenoid that provides anti-inflammatory and antioxidant benefits.
4. Clinical Insights: Learn about the ongoing clinical trials and the real-world results from participants using Gut to Glow.
5. Tips for Tracking Progress: How to document improvements in your skin over time.

Links and Resources:

• Learn more about Gut to Glow and its formulation:
  • Dr. Davis Infinite Health Website
  • Gut to Glow Product Page
  • Dr. Davis Inner Circle Community
• Discover Wheat Belly and other books by Dr. William Davis
• Follow Dr. Davis on social media for the latest updates

Self-Tracking Tips from Dr. Davis: Dr. Davis recommends starting with a baseline facial selfie and taking additional photos every four weeks in the same lighting and location. These photos help you observe and track improvements in your skin over time.

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Exploring the Gut-Brain Connection - SIBO, L. reuteri, Oxytocin, Bile, and the Vagal Nerve

Episode Title: Unlocking Gut Health: SIBO, L. reuteri, Oxytocin, Bile Flow, and Vagal Nerve Solutions

Episode Summary: In this episode, we dive deep into the fascinating world of gut health and its far-reaching impact on the body and brain. Learn about the connections between Small Intestinal Bacterial Overgrowth (SIBO), the powerful probiotic Lactobacillus reuteri, the hormone oxytocin, bile flow, gallbladder function, and the vagal nerve. Discover practical solutions to optimize your gut-brain axis and enhance your overall health.

Key Topics Covered:

1. What is SIBO and Why Does it Matter? * Definition: Small Intestinal Bacterial Overgrowth is an overgrowth of bacteria in the small intestine where they don’t belong.
2. Symptoms: Bloating, gas, diarrhea, constipation, nutrient malabsorption, and fatigue.

3. Causes: Antibiotic overuse, low stomach acid, impaired bile flow, and motility disorders.

4. The Role of Lactobacillus reuteri * A probiotic superstar that supports a healthy microbiome.

5. Stimulates the release of oxytocin, the "love hormone," improving emotional well-being and physical health.

6. Benefits include improved skin health, enhanced muscle mass, better sleep, and reduced inflammation.

7. Oxytocin: More Than Just the Love Hormone * Links between gut health and oxytocin production.

8. How oxytocin influences digestion, stress management, and social bonding.

9. Bile Flow and Gallbladder Function * Importance of bile for fat digestion and maintaining gut health.

10. Poor bile flow and gallbladder dysfunction as contributors to SIBO and food sensitivities.

11. Nutrients and lifestyle practices to improve bile production and flow.

12. The Vagal Nerve and Its Impact on Gut-Brain Health * Overview of the vagus nerve as the main communicator between the gut and brain.

13. How poor vagal tone contributes to SIBO, slow digestion, and low bile secretion.

14. Signs of poor vagal tone: heartburn, constipation, and difficulty managing stress.

15. Food Sensitivities and Histamine Reactions * How SIBO and impaired digestion lead to histamine build-up and sensitivities.

16. Common symptoms: headaches, skin rashes, digestive discomfort.

Practical Solutions and Takeaways Improving Gut Health: 1. Address SIBO:

* Consult a healthcare provider for testing and targeted treatments (e.g., herbal antimicrobials, low FODMAP diet).

1. Support Bile Flow:

   • Nutrients: Choline, taurine, and bitters.
   • Hydration and adequate dietary fat intake.

   • Boost Vagal Tone:

   • Practices: Deep breathing, humming, gargling, and cold exposure.

   • Incorporate mindful practices to manage stress.

   • Incorporate L. reuteri:

   • Fermented foods or high-quality supplements.

   • Manage Food Sensitivities:

   • Elimination diet to identify triggers.

   • Probiotics and gut-healing protocols.

   • Increase Oxytocin Naturally:

   • Engage in social bonding, physical affection, and gratitude practices.

Resources Mentioned:

• Books: Super Gut by Dr. William Davis
• Supplements: High-quality Lactobacillus reuteri probiotics
• Tools: Vagus nerve stimulation exercises

Call to Action: Ready to take control of your gut-brain health? Share this episode with someone who might benefit from this knowledge and subscribe to our podcast for more actionable tips and insights!

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The Role of Insulin in Health, Performance, and Longevity

Episode Summary: In this episode of The Coach Debbie Potts Show, we dive deep into the critical role of insulin in the body and how its function evolves as we age. Learn how improving insulin sensitivity can enhance fat loss, athletic performance, and longevity. Coach Debbie provides actionable insights to help you stay fit and healthy from the inside out, regardless of age.

Key Topics Covered:

1. The Role of Insulin in the Body

   • What is insulin, and why is it essential for energy regulation?
   • How insulin facilitates glucose uptake in cells and maintains blood sugar balance.

   • Understanding Insulin Sensitivity and Resistance

   • What is insulin sensitivity, and why does it matter for metabolic health?

   • How insulin resistance develops and its impact on fat storage, energy, and overall health.
   • The connection between aging, hormonal shifts, and changes in insulin function.

   • The Link Between Insulin and Fat Loss

   • Why optimizing insulin sensitivity is key to reducing visceral fat and improving body composition.

   • How chronically high insulin levels can hinder fat-burning and promote fat storage.

   • Insulin and Athletic Performance

   • The role of insulin in fueling workouts and recovering effectively.

   • Strategies to balance insulin for endurance and strength athletes.

   • Insulin and Longevity

   • How maintaining insulin sensitivity can reduce inflammation and oxidative stress.

   • The role of insulin in slowing down the aging process and preventing chronic diseases.

Takeaways:

• Insulin plays a pivotal role in metabolic health, fat loss, performance, and longevity.
• Aging and lifestyle factors can reduce insulin sensitivity, but targeted strategies can improve it.
• Small, consistent changes in diet, exercise, and recovery can make a big difference in insulin health.

Actionable Tips to Improve Insulin Sensitivity:

• Optimize Nutrition: Prioritize whole, unprocessed foods with a focus on low-glycemic carbohydrates, healthy fats, and lean protein.
• Incorporate Exercise: Regular strength training and aerobic activity enhance insulin sensitivity and glucose metabolism.
• Manage Stress: Use mindfulness, meditation, or relaxation techniques to lower cortisol, which impacts insulin function.
• Prioritize Sleep: Aim for 7-9 hours of quality sleep to regulate hormones and support recovery.
• Stay Active Daily: Avoid prolonged sitting by incorporating movement throughout the day.

References & Notes:

https://debbiepotts.net/are-you-insulin-sensitive-or-insulin-resistance/

https://debbiepotts.net/insulin-resistance-chronic-stress-peri-menopause/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6510277/figure/fig2/

https://www.benbikman.com/blog

https://www.insuliniq.com/eat-insulin-smart

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The Coach Debbie Potts Show – Episode Highlights: "Born to Walk: Redefining Fitness & Longevity"

In this episode, Debbie challenges the myth of "Born to Run" and shares why walking, not running, is the secret to long-term health, fitness, and longevity. Joined by special guest Brad Kearns, they dive deep into the impact of endurance running, modern running shoes, and chronic cardio on your health, uncovering how these popular fitness trends might be hindering your progress. Tune in for practical advice on why walking is your best option for achieving sustainable fitness and better overall health.

Key Topics Covered: 1. The Truth About Running vs. Walking

• Why humans are biologically designed to walk, not run.
• The hidden dangers of running: muscle loss, fat storage, and chronic injuries.

• The "compensation theory of exercise" and why running might prevent weight loss.

• The Problems with Running Shoes

• How cushioned running shoes promote poor form and increase injury risks.

• The myth of running shoe technology preventing injuries.

• The case for minimalist or barefoot movement for optimal health.

• The Case Against Chronic Cardio

• What is "chronic cardio" and why it’s detrimental to your health.

• The impact of overtraining on gut health, immunity, and hormones.

• Why most recreational runners overtrain and underperform compared to elite athletes.

• Building Your Aerobic Base

• What is "fat max heart rate" and why it’s crucial for health and fitness.

• The importance of Zone 1 and Zone 2 exercise for fitness and fat loss.

• How walking fosters anabolic processes while running can be catabolic.

• Practical Tips for Daily Movement and Fitness

• Easy ways to increase your daily steps and activity.

• Surprising benefits of sprinting for fat loss and fitness.

• How to make exercise fun and sustainable with variety and play.

• Debunking the Running Boom

• The history of the modern running movement and its pitfalls.

• Why most recreational runners are injured annually.
• The "walking boom" that will shape a healthier future.

Q&A Highlights: * Are humans really "born to run"? (Spoiler: Not exactly!) * How to transition to minimalist shoes safely. * What is the optimal training pattern for longevity and health? * Why walking is the ultimate exercise for longevity.

Episode Takeaways: * Movement doesn’t have to hurt to be effective. Walking is simple, sustainable, and transformative. * Build fitness the smart way: prioritize low-intensity movement, focus on aerobic base development, and avoid overtraining. * Embrace the power of your feet and the natural movement they were designed for!

Tune in for an engaging episode filled with insights and actionable tips to help you move better, live longer, and thrive! 👉 Subscribe & Follow: Don’t miss future episodes where Debbie debunks myths, explores new research, and empowers you to optimize your health and performance.

Share your thoughts: What’s your favorite way to incorporate more walking into your day? Leave a comment or tag Debbie on social media @TheWHOLESTICMethod.

🎧 Listen now on Spotify, Apple Podcasts, or your favorite podcast platform! 💡 Learn more at Coach Debbie Potts' Website.

4o mini

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Unlock Vibrant Health and Longevity with Beam Minerals: Supporting Cellular Health from the Inside Out

As we age, maintaining optimal health, energy, and vitality requires more than just eating right and exercising. Minerals are the unsung heroes of cellular health, fueling critical processes that keep us feeling vibrant and resilient. Unfortunately, modern diets often lack the essential trace minerals we need for optimal function, leaving us feeling fatigued, inflamed, and out of balance. Beam Minerals, powered by fulvic and humic acids, offer a natural solution to replenish these vital nutrients and support whole-body health.

At The WHOLESTIC Method with Debbie Potts, we combine Nutritional Therapy Practitioner (NTP) principles with Functional Diagnostic Nutrition (FDN) testing to go beyond symptoms and uncover the root causes of health imbalances. By integrating personalized insights with the power of Beam Minerals, we help clients transform their health from the inside out.

The Role of Fulvic and Humic Minerals in Cellular Health Beam Minerals are rich in fulvic and humic acids, which offer profound benefits for cellular health, energy production, and longevity:

• Boost Cellular Energy: Fulvic minerals enhance mitochondrial function, delivering essential cofactors like magnesium and zinc to optimize ATP (energy) production. This helps you feel more energetic and ready to tackle your day.
• Support Detoxification: Humic minerals bind to toxins, heavy metals, and environmental pollutants, aiding liver enzymes and enhancing the body’s natural detoxification pathways.
• Enhance Nutrient Absorption: Fulvic acids act as natural chelators, binding to nutrients and improving their absorption into cells, ensuring your body gets the maximum benefit from your diet and supplements.
• Reduce Oxidative Stress: Both fulvic and humic acids are powerful antioxidants that protect cells from free radical damage, slowing the aging process and promoting DNA integrity.
• Improve Adrenal and Nervous System Health: Balanced minerals support adrenal function, reduce symptoms of fatigue, and promote a calm, focused mind.
• Strengthen Bones and Muscles: Minerals play a crucial role in maintaining muscle contraction, bone density, and overall skeletal health, keeping you active and strong as you age.

Why Beam Minerals Are a Game-Changer Beam Minerals go beyond simple supplementation—they address the foundational needs of your body:

• Cellular Resilience: Fulvic and humic acids strengthen cell membranes, improve electrical conductivity, and facilitate proper cellular communication.
• Longevity Support: By reducing chronic inflammation and improving nutrient transport, Beam Minerals promote healthy aging from the inside out.
• Gut Health Optimization: Humic minerals support a balanced microbiome by eliminating toxins and fostering gut health, a cornerstone of overall wellness.

Testing, Not Guessing: A Personalized Approach to Health At The WHOLESTIC Method, Debbie Potts offers personalized health solutions through Functional Diagnostic Nutrition testing. Instead of guessing what your body needs, we investigate:

• Mineral and Nutrient Deficiencies
• Hormonal Imbalances
• Gut Health and Detox Pathways
• Mitochondrial Efficiency and Energy Production

With targeted testing, we develop individualized plans that integrate Beam Minerals to address deficiencies and restore balance.

Your Path to Thriving Health and Longevity As a certified NTP, FDNP, and endurance athlete, Debbie Potts understands the challenges of modern life and the toll it takes on our bodies. By combining science-backed testing, functional nutrition, and the transformative power of Beam Minerals, you can restore vitality, boost performance, and age gracefully.

Take control of your health today. Let’s work together to help you be fit, healthy, and thriving from the inside out—no matter your age.

Ready to Begin? Contact Debbie Potts today to schedule your personalized health consultation and start your journey to optimal health with Beam Minerals. Save with code COACHDEBBIEPOTTS and click here to learn more BEAM MINERALS

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What changes do aging Females need to make to stimulate MPS? As women age and transition into perimenopause and postmenopause, several physiological changes, including declining estrogen levels, impact muscle health and the effectiveness of dietary protein in stimulating muscle protein synthesis (MPS).

Here’s an explanation based on insights from experts like Dr. Donald Layman and others:

Why 30 Grams of Protein May Not Be Enough 1. Declining Estrogen Impacts Muscle Metabolism: * Estrogen plays a crucial role in maintaining muscle health by promoting MPS and reducing muscle breakdown. * Lower estrogen levels during peri- and postmenopause reduce the body’s sensitivity to dietary protein, making it harder to maintain and build muscle. 2. Anabolic Resistance: * With age, muscles become less responsive to protein intake, a phenomenon called anabolic resistance. * This resistance means that older adults, particularly women with lower estrogen levels, require more dietary protein to achieve the same MPS stimulation as younger individuals. 3. Leucine Threshold in Aging: * Leucine, an essential amino acid, is the key trigger for activating the mTOR pathway and initiating MPS. * While the leucine threshold for younger individuals may be around 2.5 grams per meal (found in ~30 grams of high-quality protein), this threshold increases in older adults. For peri- and postmenopausal women, it may rise to 3–4 grams of leucine per meal. 4. Protein Needs for MPS: * To meet this higher leucine threshold, peri- and postmenopausal women may require 40–50 grams of high-quality protein per meal, depending on the protein source. * Animal-based proteins like whey, eggs, and lean meats are rich in leucine and more effective at stimulating MPS compared to plant-based proteins.

Practical Adjustments for Aging Women 1. Increase Protein Intake Per Meal: * Shift from the general recommendation of 30 grams of protein per meal to 40–50 grams to ensure sufficient leucine and overcome anabolic resistance. 2. Choose Leucine-Rich Foods: * Incorporate foods like whey protein (1 scoop contains ~2.5–3 grams leucine), chicken breast, fish, eggs, or lean beef. 3. Spread Protein Intake Across Meals: * Aim for even protein distribution throughout the day rather than consuming most protein in one meal to maximize MPS stimulation multiple times. 4. Combine Resistance Training: * Resistance training synergistically enhances MPS, counteracting age-related muscle loss and increasing the effectiveness of dietary protein. 5. Supplement if Necessary: * Consider leucine or essential amino acid (EAA) supplements to meet the required threshold, especially in meals that may fall short of the necessary leucine content.

Key Takeaway Peri- and postmenopausal women need to adjust their protein intake to counteract anabolic resistance and the loss of estrogen’s supportive effects on muscle health. Consuming 40–50 grams of high-quality protein per meal with a leucine content of at least 3–4 grams is essential to optimize MPS, maintain muscle mass, and support healthy aging.

Read more

https://debbiepotts.net/tips-to-improve-muscle-health-as-we-age/

https://debbiepotts.net/what-is-mps-and-why-does-it-matter-for-the-aging-athlete/

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Are you an ambitious, high-performing individual on a mission to optimize your aging process but struggling to get the desired results, even when doing all the "right" things? In this episode, we dive deep into understanding how improving your vagal tone and heart rate variability (HRV) can be a game-changer for your performance, recovery, and overall well-being.

Our special guest, Ronda Collier, joins us today. Ronda is a pioneer in HRV technology, with a B.S. in Electrical Engineering, an M.A. in Psychology, and more than 25 years of experience in high-tech product development. She is the CEO of SweetWater Health, where she combines her passion for non-invasive health monitoring with groundbreaking research to enhance personal well-being.

Key Topics Covered:

• What is the vagus nerve, and why is vagal tone so crucial for fat loss, digestion, recovery, and overall metabolic health?
• How does HRV play a role in measuring the health of your parasympathetic nervous system?
• Why is it essential to monitor and improve your HRV, especially if you're looking to optimize your performance and longevity?
• How do tools like OURA and Whoop devices measure HRV, and what can the data tell us?
• Practical tips to enhance vagal tone and HRV, including recovery strategies, gut health, stress management, and chronic stress reduction.

Listener Takeaways:

• How to understand and interpret your HRV data.
• The connection between vagal tone, HRV, and key health markers like digestion, stress resilience, and recovery.
• Why improving vagal tone and HRV can lead to better fat loss, metabolic health, and longevity.

Ronda shares actionable insights on improving vagal tone, including the role of chronic stress, leaky gut, food sensitivities, and inflammation. Plus, we explore how to use HRV data alongside your intuition for better training and recovery decisions.

Additional Resources:

• Learn more about the vagal nerve: Blog Post
• Discover SweetBeat and more from Ronda Collier: SweetWater HRV

Connect with Coach Debbie: Are you taking ownership of your health today so you can thrive at 70, 80, and beyond? If you feel stuck despite doing all the right things, let's work together to investigate your health puzzle. Life isn’t a race—it’s a journey. Reach out for a complimentary 20-minute discovery call.

• Website: www.debbiepotts.net
• Book: Life is Not a Race, It’s a Journey Amazon
• YouTube Video Podcast: Watch Now

Choose to thrive each day, not just survive!

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Episode Summary: In this episode of The Coach Debbie Potts Show, we dive deep into the mechanisms behind optimizing fat-burning efficiency and metabolic flexibility while exploring actionable strategies to reduce stress and enhance recovery. Discover how regulating cortisol, improving insulin sensitivity, and focusing on mindful lifestyle practices can transform your metabolic health, boost energy, and promote fat loss.

Key Highlights:

Mechanisms for Enhanced Fat-Burning and Recovery * Optimize Fat-Burning Efficiency: Learn how reducing cortisol and inflammation supports fat oxidation and prevents fat storage. * Support Metabolic Flexibility: Understand how switching between fat and carbohydrate metabolism enhances energy efficiency. * Improve Insulin Sensitivity: Discover how better glucose and fat metabolism lowers the risk of insulin resistance. * Enhance Recovery: Explore how stress reduction and quality sleep improve exercise performance and fat loss.

Stress Reduction Strategies You Can Start Today 1. Mindful Breathing and Meditation:

* How: Practice diaphragmatic breathing for 5–10 minutes daily.
* Why: Activates the parasympathetic nervous system (PNS), reduces cortisol, and improves oxygenation.

1. Physical Activity for Stress Relief:

   • How: Incorporate low-intensity Zone 2 cardio or walking for 30 minutes daily.
   • Why: Lowers cortisol, reduces inflammation, and boosts endorphins.

   • Prioritize Sleep:

   • How: Aim for 7–8 hours of quality sleep. Establish bedtime routines and limit blue light exposure.

   • Why: Restorative sleep lowers cortisol and enhances recovery.

   • Time in Nature:

   • How: Spend 20–30 minutes outdoors in green spaces daily.

   • Why: Nature reduces stress hormones and improves mood.

   • Cold Exposure Techniques:

   • How: Take cold showers or immerse in cold water for 2–5 minutes at 55–59°F.

   • Why: Activates the PNS, builds mitochondrial resilience, and enhances stress tolerance.

   • Balanced Nutrition with Adaptogens:

   • How: Focus on anti-inflammatory foods, lean protein, and adaptogenic herbs like ashwagandha.

   • Why: Supports blood sugar stability, reduces inflammation, and modulates stress response.

Actionable Solutions for Metabolic Efficiency * Meal Timing: Schedule meals earlier in the day and avoid eating close to bedtime to align with circadian rhythms. * Cold Exposure: Stimulate mitochondrial function and activate brown adipose tissue (BAT) through cold showers or ice baths. * Mindful Stress Management: Regularly engage in mindfulness practices to regulate cortisol and support fat metabolism.

Takeaways: By incorporating these holistic strategies into your daily routine, you can:

• Enhance fat-burning efficiency.
• Improve mitochondrial health and energy production.
• Support overall metabolic health and stress resilience.

Tune in to this episode for an in-depth discussion on these transformative practices, and start implementing them today to optimize your health, performance, and well-being!

Resources Mentioned:

• Connect with Coach Debbie Potts: Website
• Follow on Social Media: Instagram | Facebook
• Recommended Adaptogens: Ashwagandha, Rhodiola rosea (consult a healthcare professional).

Subscribe & Share: Love this episode? Don’t forget to subscribe, leave a review, and share it with someone looking to optimize their metabolic health!

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Understanding Vagus Nerve Dysfunction In this episode, we explore the causes and effects of vagus nerve dysfunction and weak vagal tone, including chronic stress, inflammation, poor gut health, trauma, and lifestyle factors. Learn how vagal tone impacts digestion, heart health, mental well-being, and immune function. Discover actionable tips to strengthen vagal tone through breathwork, cold exposure, exercise, and mindfulness practices for optimal health and resilience.

Causes of Vagal Nerve Damage or Weak Tone * Chronic Stress: Elevated cortisol and neuroinflammation suppress vagal activity. * Inflammation: Autoimmune conditions and chronic diseases impair vagus nerve function. * Trauma: Physical injuries or emotional trauma reduce vagal tone. * Gut Health Issues: Dysbiosis, SIBO, and IBS disrupt gut-brain signaling via the vagus nerve. * Neurodegenerative Diseases: Early dysfunction linked to Parkinson’s and Alzheimer’s. * Diabetes: High blood sugar and insulin resistance cause nerve damage. * Infections: Viruses like EBV and post-viral syndromes (e.g., long COVID) affect the nerve. * Toxins: Exposure to heavy metals, mold, or environmental toxins damages the nerve. * Lifestyle Factors: Sedentary behavior, poor sleep, and shallow breathing weaken vagal tone.

Ways to Improve Vagal Tone To counteract damage or improve vagal tone, consider interventions like:

• Deep breathing exercises, particularly diaphragmatic or box breathing.
• Cold exposure (e.g., cold showers or cold plunges).
• Singing, humming, or chanting to stimulate the vocal cords and vagus nerve.
• Meditation and mindfulness practices.
• Regular exercise, especially yoga or aerobic activities.
• Improving gut health through a balanced diet, probiotics, and addressing dysbiosis.
• Engaging in social connections and positive relationships, which stimulate the parasympathetic system.

Learn more in our free webinar: Creating Metabolic Harmony on Wednesday, January 8th, 9am-930am PST

• https://debbiepotts.net/unlocking-metabolic-harmony/
• https://www.sweetwaterhrv.com/MetabolicHarmony.shtml
• https://my.clevelandclinic.org/health/body/22279-vagus-nerve
• https://neuvanalife.com/pages/the-science (save with code COACHDEBBIEPOTTS)

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Welcome to The Coach Debbie Potts Show, where we focus on helping you optimize your health, performance, and longevity. In today’s episode, we dive into what it means to be an ambitious, high-performing individual striving to live your best life, not just now but into your 70s, 80s, and beyond. Even if you're doing all the "right" things, you may still struggle to see the results you desire. Let’s explore why that happens and how you can take ownership of your health and future self now.

Key Takeaways:

• What are you doing today to ensure you thrive at 70, 80, and 90+ years old?
• How are you preparing to live your best self at every stage of life?
• Are you taking proactive steps to address hidden chronic stress and improve your overall well-being?

Special Topic: Hydrogen Water We also take a closer look at a cutting-edge tool for optimizing your performance and recovery—Hydrogen Water. Learn how hydrogen-enriched water could be a game-changer for your health and athletic performance.

Questions we explore:

1. What are the benefits of hydrogen water for athletic performance?
   • Potential to reduce muscle fatigue and enhance recovery.
   • Anti-inflammatory and antioxidant properties to neutralize free radicals.
2. Are there studies that show improvements for athletes?
   • Emerging research shows promising results for improved recovery, cardiovascular health, and energy levels.
3. How can we purchase Echo Hydrogen Water?
   • Check out the Echo Go+™ hydrogen water bottle, designed for people on the go. It’s a top-selling product that allows you to enjoy hydrogen-enriched water anytime, anywhere.

Hydrogen Deficiency Symptoms:

• Struggling to focus and feeling “foggy.”
• Waking up tired even after a full night’s sleep.
• Experiencing joint and muscle pain.
• Lacking energy and crashing during mental or physical work.

Hydrogen Water Benefits:

1. Antioxidant Properties: Neutralizes harmful free radicals.
2. Anti-inflammatory Effects: Helps reduce inflammation.
3. Improved Athletic Performance: Enhances recovery and reduces muscle fatigue.
4. Neuroprotective Effects: May protect against neurodegenerative diseases.
5. Metabolic Benefits: Regulates blood sugar and supports metabolic health.
6. Cardiovascular Health: Supports heart and blood vessel health.
7. Skin Health: Protects against skin damage from environmental stressors.

For more details, check out the blog post here.

Follow Echo Hydrogen Water on Social Media:

• Instagram: @echo_hydrogen_water
• Facebook: Echo Hydrogen
• TikTok: @echoh2o
• YouTube: Echo Hydrogen Water

Life is a Journey, Not a Race Remember, life is a journey. Hidden chronic stress can sabotage all your efforts to burn fat, improve performance, and thrive. That’s why I developed The WHOLESTIC Method to help you transform from the inside out. There is no one-size-fits-all solution; you are unique. Let’s dig deeper, investigate what’s happening under the hood, and put the missing pieces of your health puzzle back together so you can feel and perform your best at every stage of life.

Tune in, take action, and let’s optimize your journey to aging well!

Watch on YouTube & Hit Subscribe: Watch this episode on YouTube and be sure to hit subscribe for more tips on optimizing health, performance, and longevity.

—Debbie Potts

Connect with me: Instagram: @thewholesticmethod Facebook: The WHOLESTIC Method Website: www.debbiepotts.net

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Unlocking Metabolic Efficiency: How PNOE Testing Can Transform Your Training and Nutrition

Podcast Show Notes: In this episode of The Coach Debbie Potts Show, we dive into the fascinating world of metabolic efficiency and fat-burning optimization through PNOE metabolic testing. Discover how leveraging cutting-edge data can revolutionize your approach to training, nutrition, and lifestyle for sustainable energy, improved performance, and optimal health.

What You'll Learn in This Episode:

1. Understanding Your Metabolic Rate:

   • Learn the components of metabolic rate: Resting Metabolic Rate (RMR), Thermic Effect of Activity (TEA), and Thermic Effect of Food (TEF).
   • Discover how a higher metabolic rate supports weight management, energy efficiency, and overall health.

   • Using PNOE Data to Guide Improvement:

   • Baseline RMR: Identify whether your metabolic rate is lower or higher than predicted.

   • Fuel Utilization: Optimize fat and carbohydrate burn with tailored strategies.
   • Training Zones: Use RER (Respiratory Exchange Ratio) data to fine-tune your training intensity for maximum results.

   • Boosting Metabolic Rate with Training:

   • Strength Training: Build muscle to increase RMR and overall caloric expenditure.

   • High-Intensity Interval Training (HIIT): Learn how to maximize post-exercise calorie burn (EPOC) and improve hormonal health.

   • Enhancing Fat-Burning Efficiency:

   • Explore the importance of mitochondrial health and metabolic flexibility for endurance and overall energy.

   • Strategies for improving fat-burning through low-intensity steady-state training (Zone 2), HIIT, and optimized nutrition.

   • Lifestyle Hacks for Metabolic Health:

   • Timed eating, meal timing, and cold exposure techniques to promote fat adaptation.

   • Sleep, stress management, and sunlight exposure to support mitochondrial repair and function.

By combining targeted exercise, personalized nutrition, and supportive lifestyle interventions, you can optimize your metabolism, enhance fat-burning efficiency, and achieve long-term health and fitness goals.

Resources Mentioned:

• Learn more about PNOE metabolic testing: www.debbiepotts.net
• Connect with Debbie Potts on social media "Coach Debbie Potts
• Register for group or individual coaching for metabolic health optimization.

Subscribe & Share: Don’t forget to subscribe to The Coach Debbie Potts Show for more tips on optimizing health and performance. Share this episode with friends and athletes who want to thrive!

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All About Allulose – A Sweet Alternative to Traditional Sugar

Episode Summary: In this episode of The Coach Debbie Potts Show, we explore the growing buzz around allulose, a low-calorie, keto-friendly sweetener. Discover what makes allulose a unique and healthier alternative to traditional sugar. We discuss its benefits, how it fits into keto and low-carb lifestyles, and tips on incorporating it into your meals and beverages. Whether you’re looking to reduce sugar or avoid artificial sweeteners, allulose could be the solution you’ve been searching for!

Key Takeaways: What is Allulose?

• A naturally occurring, rare sugar found in foods like figs, raisins, and maple syrup.
• Offers the same taste and texture as sugar but with significantly fewer calories.

Health Benefits:

• Does not spike blood sugar or insulin levels.
• Ideal for individuals managing diabetes or following a low-carb or keto lifestyle.

Keto-Friendly:

• Minimal impact on blood glucose and insulin makes it a perfect fit for keto diets.

How Does Allulose Compare to Other Sweeteners?

• We compare allulose to popular sweeteners like stevia, erythritol, and monk fruit in terms of taste, texture, and health impact.

Incorporating Allulose Into Your Diet:

• Learn creative ways to use allulose in cooking, baking, and beverages while maintaining sweetness without added calories.

Mentioned in This Episode: * Allulose: A Sweet Alternative to Ozempic – KetoBrainz * Allulose – Keto Sweetener Explained – Keto-Mojo * RxSugar Allulose – 2-Pound Canister

Resources: Ready to give allulose a try? Check out RxSugar Allulose and save with code COACHDEBBIEPOTTS at checkout!

• Visit Rxsugar.com for high-quality allulose products.

For more information:

• Allulose: A Sweet Alternative to Ozempic - KetoBrainz
• Allulose – Keto Sweetener Explained – Keto-Mojo

Listen Now: Tune in to hear the full episode and get practical tips for incorporating allulose into your daily life. Or watch video on YouTube channel here- hit SUBSCRIBE!

Follow Us: Stay connected and never miss an episode!

• Subscribe: Follow The Coach Debbie Potts Show on your favorite podcast platform.
• Social Media: Join us on [Instagram/Facebook/Twitter] for updates, tips, and conversations about sugar alternatives and healthy living.

Connect with Coach Debbie Potts: Book a complimentary 20-minute call to learn more about how to optimize your health with The WHOLESTIC Method.

• Website: http://debbiepotts.net/
• Amazon: Discover Debbie's book Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method here.

Life is not a race… it is a journey. Let’s thrive together with The WHOLESTIC Method!

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Are you an ambitious, high performer on a mission to improve the aging process?

Do you struggle to get the desired results even when doing all the "right" things?

Let's learn from fellow FDNP, Martha Lewis, on sleep issues! "My mission is to teach people why they can't sleep normally and help our clients find and fix the root causes of their insomnia. I struggled for sleep for 2 years and tried all the normal advice and supplements and nothing worked. It wasn't until I did functional lab tests and found out that I had a parasite, hormone imbalance, heavy metal toxicity, gluten sensitivity, blood sugar issues and more that I was able to sleep well again."

Watch our video conversation and hit subscribe here

We talk about all things that impact sleep, how to test and not guess as well as solutions for a personalized program. What really causes sleep issues? Why doesn't sleep hygiene work? What lab tests show what causes insomnia?

Sleep podcast: Why You Can't Sleep podcast https://thesleepdetective.com/wycs-podcast

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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In this episode of The COACH DEBBIE POTTS Show, we dive into the fascinating world of muscle metabolism, mitochondria, and the critical role of NAD+ (nicotinamide adenine dinucleotide) in optimizing health and performance. Discover how these elements work together to enhance muscle endurance, energy production, recovery, and overall metabolic efficiency. Learn how Debbie integrates advanced tools like PNOE Metabolism Testing into her personalized coaching approach to help high-performing individuals and athletes thrive while avoiding burnout.

Check out Tru Niagen and use our code COACHDEBBIEPOTTS

Discover how NAD+ fuels muscle metabolism, supports mitochondrial health, and enhances energy production, endurance, and recovery. Learn how Debbie Potts integrates tools like PNOE Metabolism Testing into personalized coaching for peak performance and metabolic efficiency.

Key Takeaways:

• NAD+ and Energy: Critical for ATP production and muscle performance. Exercise depletes NAD+, but supplementation with precursors like NR and NMN can help restore levels.
• Mitochondrial Health: Supports biogenesis and mitophagy, essential for endurance and recovery.
• PNOE Testing: Offers insights into metabolic efficiency, fat utilization, and areas for improvement.
• Tailored Strategies: Debbie combines NAD+ optimization with personalized nutrition, training, and recovery plans.

Conclusion: NAD+ is essential for muscle performance and recovery. With PNOE Testing and Debbie’s coaching, achieve peak health and avoid burnout by optimizing metabolism and mitochondrial function.

Resources:

• Debbie Potts Coaching: www.debbiepotts.net
• PNOE Testing: www.debbiepotts.net/pnoe
• NAD+ Supplements
• Follow Debbie: COACH DEBBIE POTTS on IG, FB and YouTube Channel

Call to Action: Connect with Debbie to optimize health and performance. Visit www.debbiepotts.net to start your journey!

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Today, Coach Debbie chats with Dr. Navaz Habib, is the bestselling author of ‘Activate Your Vagus Nerve’, and the newly released ‘Upgrade Your Vagus Nerve’ He is also the host of ‘The Health Upgrade Podcast’. After graduating as class valedictorian from Canadian Memorial Chiropractic College in 2010 and went on to practice traditional chiropractic for years, until he utilized the power of functional medicine to transform his own health. Dr. Habib is the founder of ‘Health Upgraded’ an online functional health consulting clinic, supporting optimal health by elevating the awareness and function of the Vagus nerve.

Share the video link: • Heart Rate Variability & Gut Health C...

We discuss in PART ONE of our interview...

What is your HRV... heart rate variability? How can we measure it?

What can we do to improve our vagal nerve and HRV for health and longevity?

Why should we care about the Vagus Nerve?

What causes the Vagus nerve to break down in the first place?

What can we do to upgrade Vagus nerve function?

How does the vagal nerve get impacted by external sources and HIDDEN sources of internal CHRONIC stressors?

Website links: www.healthupgraded.com www.vagusnervebook.com www.thehealthupgradepodcast.com Social Media Links: / drnavazhabib / drnavazhabib / drnavazhabib

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

Life is not a race. It is a Journey.

www.debbiepotts.net

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Metabolic Harmony for Health and Wellness

Sign up for our first “Metabolic Harmony Webinar” to learn all about Vagal Nerve Stimulation, Heart Rate Variability and more on Wednesday, January 8th, 2025 at 9am PST but register first with our link- just ask me!

The vagus nerve and its function, vagal tone, are key elements in understanding health, performance, and longevity.

Improving vagal tone enhances the function of multiple body systems, leading to various health benefits:

• Stress Management: A robust vagus nerve helps lower cortisol, enhancing resilience to stress and reducing the risk of stress-related conditions like high blood pressure and insulin resistance.
• Reduced Inflammation: The vagus nerve activates the anti-inflammatory reflex, reducing chronic inflammation linked to diseases like heart disease, diabetes, and autoimmune conditions.
• Metabolic Health: Healthy vagal tone supports glucose and fat metabolism, helping with weight management and reducing metabolic issues.
• Mental Health: High vagal tone is linked to emotional resilience, reduced anxiety, and better mood by regulating brain neurotransmitters.
• Cardiovascular Health: It lowers heart rate, improves heart rate variability (HRV), and reduces the risk of cardiovascular diseases.
• Recovery and Performance: For athletes, improved vagal tone supports quicker recovery, better oxygen utilization, and enhanced sleep.

Impact on Fat Loss, Performance, and Longevity: * Fat Loss: Improves metabolism and controls stress hormones. * Performance: Boosts recovery, endurance, and efficiency. * Longevity: Reduces inflammation and improves cardiovascular health.

Improvement Strategies: * Measure: Use HRV and resting heart rate. * Improve: Practice breathing exercises, yoga, meditation, cold exposure, and use devices like Neuvana Life for vagus nerve stimulation.

Improving vagal tone supports overall health, performance, and longevity.

Joins us for a 30 day VNS/HRV Challenge! January 20 – Feb 20, 2025 – Reduce stress, sleep better, improve resilience and measure your progress! ▪ The Challenge is free! You will need to purchase the XEN and SweetBeatHRV app and a heart rate monitor. ▪ You can purchase the XEN VNS device at https://neuvanalife.com/pages/shop – 20% promo code will be provided for 30 Day Challenge participants! ▪ Go to www.SweetWaterHRV.com for links to the SweetBeatHRV app in the Apple App store (Android coming soon!) – Choose your Heart Rate Monitor here! – https://sweetwaterhrv.com/healthsensors.shtml ▪ Go to WWW.SweetWaterHRV.com/30DayChallenge.shtml to sign up

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Mitochondrial Density and Function Connection Rabbit Hole Unlocking Aerobic Capacity with Mitochondrial Health & PNOE Testing Episode Highlights:

Join Coach Debbie Potts as we dive into the fascinating interplay between mitochondrial health, metabolism, and aerobic capacity. This episode explores how the powerhouses of our cells — mitochondria — dictate performance, endurance, and recovery. Using cutting-edge tools like PNOE Metabolic Analysis, we uncover how to evaluate and optimize mitochondrial function for peak athletic and everyday performance.

What You’ll Learn:

1. Muscle Metabolism and Energy Systems:

   • How mitochondria produce ATP via oxidative phosphorylation.
   • The difference between carbohydrate and fat metabolism and their impact on endurance and performance.

   • The Role of NAD+:

   • Why NAD+ is essential for mitochondrial energy production and cellular repair.

   • How NAD+ levels can decline with age and stress, reducing metabolic efficiency and energy levels.
   • The benefits of NAD+ precursors like Tru Niagen to enhance mitochondrial health.

   • Fat-Burning Efficiency as a Marker of Health:

   • What fat-burning efficiency reveals about mitochondrial and metabolic function.

   • How PNOE analysis measures the balance of oxygen and carbon dioxide in your breath to assess your reliance on fats vs. carbohydrates.
   • Factors that improve fat-burning efficiency, such as cardio training, sleep, sunlight exposure, and nutrition.

   • Mitochondrial Density and Aerobic Capacity:

   • How increased mitochondrial density enhances oxygen utilization, delays fatigue, and improves recovery.

   • Training strategies like Zone 2 cardio and HIIT to promote mitochondrial biogenesis.

   • Using PNOE Metabolic Testing and Functional Labs:

   • How PNOE testing measures VO2max, respiratory exchange ratio (RER), and fat oxidation to gauge mitochondrial efficiency.

   • Integrating functional lab tests to track NAD+ levels, oxidative stress, and other biomarkers of mitochondrial health.
   • Personalized recommendations for improving mitochondrial function through exercise, nutrition, lifestyle, and supplements.

Practical Takeaways for Listeners:

• Tips for building mitochondrial density with targeted cardio training.
• Nutritional strategies to fuel your metabolism, including anti-inflammatory diets and the role of supplements like Tru Niagen.
• Lifestyle hacks for better recovery, including sleep optimization and sunlight exposure.
• How to use PNOE metabolic analysis to track and optimize your metabolic and mitochondrial health.

Special Offer: Take your mitochondrial health to the next level with Tru Niagen. Use the exclusive code COACHDEBBIEPOTTS at checkout to save 20% on your order!

Click here to learn more about Tru Niagen and start saving!

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Joe Friel - The Triathlon Training Bible Join us for an inspiring episode featuring Joe Friel, renowned endurance coach and author of "The Triathlon Training Bible." With over three decades of experience in the sport, Joe shares his insights on effective training strategies, injury prevention, and the mental aspects of triathlon. We’ll delve into his proven methodologies that have helped countless athletes reach their peak performance. Whether you're a beginner or a seasoned triathlete, Joe's expert advice will empower you to optimize your training regimen and achieve your racing goals. Tune in for valuable tips and stories that will motivate and elevate your triathlon journey! Episode Highlights: What is Your Training Intensity? Explore the importance of measuring intensity in your training regimen. Setting Training Zones: Learn how to define specific training zones for swimming, biking, and running. Intensity Distribution: Understand the significance of balancing training intensities for optimal performance. Lactate Acid Myth Buster: Joe debunks common misconceptions about lactate acid and its role in endurance sports. Using Math vs. Science on Fuel Switching: Dive into the concepts of Respiratory Exchange Ratio (RER) and breathing frequencies for effective fuel management. Retesting Protocols: Discover the benefits of retesting every three months to refine your training zones. Setting Zones Based on Science: Understand how to establish training zones based on fuel sources versus simple percentage calculations. VT1 and VT2 Explained: VT1: Ventilation rate increases at a faster rate than VO2, indicating a crossover point for fat and carbohydrate oxidation, with an RER of approximately 0.85 to 0.87. VT2: Occurs at an RER of 1.0, where glycogen/glucose becomes the primary fuel source, and CO2 output matches O2 intake. Tune in for expert insights that will enhance your triathlon training and performance! Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

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Episode Overview In this episode, we break down the foundations of metabolism and its critical role in health and longevity. Learn the difference between carbohydrate and fat metabolism, how they fuel your body, and their connection to mitochondrial health. We also explore the groundbreaking role of NAD+ in cellular energy, repair, and aging, and discuss how supplements like Tru Niagen can support mitochondrial efficiency for metabolic health and longevity.

Topics Covered in This Episode 1. What is Metabolism?

* The process by which your body converts food into energy to fuel cellular functions.
* Key players: Carbohydrate metabolism and fat metabolism.

1. Carbohydrate Metabolism

   • Overview of glycolysis: breaking down glucose into energy.
   • Importance of glucose as a quick energy source, especially during high-intensity activities.
   • How efficient carbohydrate metabolism impacts blood sugar regulation and overall energy.

   • Fat Metabolism

   • Explanation of beta-oxidation: how fat is broken down in mitochondria for energy.

   • Why fat metabolism is critical for sustained energy during long-duration activities or fasting states.
   • The interplay between fat metabolism and metabolic flexibility.

   • Mitochondrial Health: The Powerhouses of Your Cells

   • Why mitochondria are central to energy production and metabolic health.

   • How metabolic flexibility—the ability to switch between carbs and fat for fuel—relies on optimal mitochondrial function.

   • The Role of NAD+ in Longevity

   • NAD+ (Nicotinamide Adenine Dinucleotide) as a coenzyme essential for energy production.

   • Its role in mitochondrial health, DNA repair, and reducing oxidative stress.
   • Age-related decline in NAD+ levels and its impact on metabolic and cellular health.

   • How Tru Niagen and Similar NAD+ Supplements Work

   • Tru Niagen contains nicotinamide riboside (NR), a precursor that efficiently boosts NAD+ levels.

   • Key benefits of NAD+ supplementation:
     • Increased energy (enhanced ATP production).
     • Improved metabolic flexibility (faster transitions between fat and carb metabolism).
     • Activation of sirtuins (proteins that regulate mitochondrial health and stress resistance).
     • Enhanced cellular repair mechanisms and reduced aging effects.
     • Support for fat oxidation and overall metabolic health.

   • Synergy with Lifestyle Interventions

   • How exercise naturally boosts NAD+ levels and supports mitochondrial biogenesis.

   • The role of fasting and caloric restriction in enhancing NAD+ synthesis.
   • Dietary strategies to complement supplementation, focusing on foods rich in NAD+ precursors like tryptophan and niacin.

Key Takeaways * Metabolism is more than calorie burning—it’s the foundation of cellular energy and health. * Carbohydrate and fat metabolism play unique roles in energy production and metabolic flexibility. * Mitochondrial health is essential for sustaining energy and combating aging. * NAD+ is a vital coenzyme that declines with age but can be restored with supplements like Tru Niagen, alongside exercise and a nutrient-rich diet.

Call to Action Interested in enhancing your energy and longevity? Explore NAD+ supplementation, optimize your mitochondrial health, and fuel your body with metabolic flexibility in mind. Don’t forget to pair these strategies with regular exercise, balanced nutrition, and stress management for maximum benefits.

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Achieving Metabolic Harmony: Your 4-Week Path to Vibrant Health in 2025

Episode Summary: In this episode, Coach Debbie Potts breaks down the exciting details of her upcoming Metabolic Harmony 4-Week Group Program, starting January 15, 2025. This transformational program is designed to help you take control of your health by balancing your metabolism, enhancing energy, and building sustainable habits. Tune in to learn how you can test, not guess, using cutting-edge tools like Heart Rate Variability (HRV) testing and vagal nerve stimulation. Plus, get the scoop on an exclusive 50% discount available for a limited time!

What You’ll Learn in This Episode: 1. What is Metabolic Harmony?

* Why balancing your metabolism is the key to vibrant health, energy, and longevity.

1. Program Highlights:

   • Weekly group coaching calls with Coach Debbie.
   • Personalized accountability tools like PRACTICE BETTER journals and group chats.
   • Insights from biometric testing with SweetBeat Life and Neuvana Life to optimize stress, recovery, and nervous system health.
   • Weekly focus areas to create meaningful, lasting change.

   • The Power of Testing, Not Guessing:

   • How HRV tracking can help you understand your body’s response to stress and recovery.

   • The role of vagal nerve stimulation in improving metabolic flexibility and emotional balance.

   • Exclusive Offer:

   • Save 50% on the program and join for just $297 when you register before the deadline!

   • Who Is This Program For?

   • High-performing individuals ready to take charge of their health.

   • Anyone looking for a science-backed, personalized approach to metabolic wellness.

How to Join: 📅 Program Starts: January 15, 2025 💻 Registration Details: Contact Coach Debbie at coachdebbiepotts@icloud.com to secure your spot.

🎯 Don’t miss this opportunity to invest in YOU for 2025!

Connect with Coach Debbie: 🌐 Website: The WHOLESTIC Method 📧 Email: coachdebbiepotts@icloud.com 🎙 Podcast: The Coach Debbie Potts Show

Let’s kick off 2025 with a plan for vibrant health and metabolic harmony! Tune in now to learn more and reserve your spot.

#MetabolicHarmony #GroupCoaching #OptimizeYourHealth #HRV #VagalNerve #PersonalizedWellness

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Are you an ambitious, high performer on a mission to improve the aging process?

Do you struggle to get the desired results even when doing all the "right" things?

How do you know if you have low hormones? What is the best test for your hormones?

Should you take hormone replacement therapy?

How does chronic stress and over doing life impact our hormones?

When should we start taking interest in creating our future self so we thrive as we age?

Watch our video and subscribe to the channel here

Karen Martel, CEO of Hormone Solutions, heads a clinic and product line offering bioidentical hormone therapy and a holistic approach to addressing hormonal dysfunction in women during peri and post menopause. As a Certified Hormone Specialist and Transformational Nutrition Coach, Karen is a distinguished authority in women’s weight loss and hormonal health. As the esteemed host of the highly acclaimed women’s health podcast, “The Hormone Solution with Karen Martel,” she delves deeply into the intricacies of female fat loss, hormone optimization, and the complex interplay between hormones and overall health. Karen’s mission is to empower women with the knowledge they require to seize control of their well-being and thrive throughout every stage of life. Social Links

/ karenmartelhormones

/ karenmartelhormones

/ @karenmartelhormones Podcast: https://karenmartel.libsyn.com/site

Free Gift Take the Hormone Quiz and find out which hormones could be stopping you from losing weight: https://karenmartel.com/lp/take-the-h...

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie Potts on Social Media!

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The Coach Debbie Potts Show – Sunday Rabbit Hole: Mastering Fat Metabolism and Metabolic Health

🎙️ Welcome back to The Coach Debbie Potts Show! Today’s episode dives deep into the rabbit hole of fat metabolism and metabolic health. Whether you're an endurance athlete or looking to improve your energy and body composition, this episode is packed with actionable tips to help you optimize your fat-burning potential and metabolic efficiency.

Episode Highlights 1. Understanding Metabolism and Fat Metabolism

• Metabolism: The process your body uses to convert food into energy for essential functions.

• Fat Metabolism: The breakdown of fats to use as fuel, especially during low-intensity activities like walking or yoga.

• Why Metabolic Health Matters

• Efficient energy use improves overall health, reduces disease risks, and supports weight and energy balance.

Key Takeaways * A balanced approach to nutrition, exercise, and recovery can enhance fat oxidation and energy efficiency. * Small, consistent changes lead to sustainable metabolic health improvements. * Tools like metabolic analyzers (e.g., PNOE) can help fine-tune your strategies.

Your Action Steps This Week: 1. Gradually reduce refined carbs and replace them with whole foods. 2. Experiment with low carb around low-intensity workouts zone 3. Periodize your carb intake around workouts for performance optimization. 4. Prioritize sleep, hydration, and stress management.

Resources:

• Connect with Coach Debbie for personalized metabolic health coaching.
• Visit The WHOLESTIC Method Program for more tips and guidance.

Let’s work together to rebuild, restore, and optimize your fat metabolism and energy!

🟢 Tune in every Sunday for more insights to help you thrive as you age. Don’t forget to share this episode with friends and leave a review!

Where to Find Me: Instagram: @CoachDebbiePotts Website: DebbiePotts.net Podcast: Subscribe on Libsyn, Spotify, or Apple Podcasts!

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Busting the Myth of Lactic Acid and Understanding Muscle Burn Episode Description: In this episode, we dive deep into the common misconceptions surrounding lactate and its role in exercise performance. Many people believe that lactic acid is responsible for the muscle burn we feel during intense workouts, but the truth is much more complex. Join us as we explore what really causes that burning sensation and how lactate functions as a valuable fuel source in our bodies.

Key Topics:

1. Myth of Lactic Acid:

   • Lactic acid is often misunderstood in exercise physiology.
   • The real byproduct of anaerobic metabolism is lactate, not lactic acid.
   • The role of lactate in energy production during high-intensity exercise.

   • Understanding Lactate:

   • Produced during carbohydrate glycolysis when oxygen supply is insufficient.

   • Serves as a crucial energy source for other tissues, including the heart and liver.

   • Lactate Shuttling:

   • How lactate is transported from muscle cells to other tissues for energy.

   • The conversion of lactate back into pyruvate for ATP production.

   • The Real Cause of Muscle Burn:

   • The sensation of "lactic acid burn" is caused by the accumulation of hydrogen ions (H+), not lactate.

   • The impact of acidosis on muscle function and performance.
   • How the buildup of hydrogen ions lowers muscle pH and affects contraction efficiency.

   • Lactate's Role in Recovery:

   • Lactate acts as a buffer against acidity and helps delay fatigue.

   • The importance of light activity in recovery to clear lactate and hydrogen ions.

   • Key Takeaways:

   • The “burn” during intense exercise signals muscle fatigue but is primarily due to hydrogen ion accumulation.

   • Lactate is a beneficial byproduct that can support sustained exercise and aid recovery.

Resources:

• https://debbiepotts.net/zoning-fueling-lactate-shuttling/
• Joe Friel Podcast
• Daniel Crumback Podcast
• Ben Bikman Metabolic Classroom https://youtu.be/mjvB3Fg42D8?si=7VyASpGFU-15QNbm

Connect with Us:

• Follow us on Instagram & Facebook under COACH DEBBIE POTTS
• Subscribe to the podcast for more insights on fitness, health, and performance.

Please Share! If you enjoyed this episode, please rate and review us on your favorite podcast platform! Share it with fellow fitness enthusiasts and join the conversation about how to optimize performance through understanding our body’s metabolism.

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Boost Gut Health, Vagal Tone, and Resilience Welcome to another episode of The Coach Debbie Potts Show! Today, we’re diving into the fascinating connections between brain health, gut health, and the vagus nerve, and how you can optimize your health by strengthening these critical systems.

If you’ve been exploring ways to enhance your HRV, digestion, and overall well-being, this episode is packed with actionable insights. Don’t miss the special offer at the end to save on a tool that supports vagal nerve stimulation!

Key Topics Covered in This Episode 1. The Vagus Nerve and Gut-Brain Connection * The vagus nerve is the communication highway between the gut and the brain. * How butyrate supports vagal nerve activation and strengthens vagal tone for: + Better digestion. + Reduced systemic inflammation. + Enhanced mental health and emotional resilience.

1. Signs You May Need to Strengthen Your Gut-Vagus Connection * Digestive issues (bloating, IBS, indigestion).
2. Chronic stress, anxiety, or low HRV (heart rate variability).

3. Low energy, brain fog, or mood swings.

4. Enhancing Vagal Tone for Better Resilience * Breathing techniques, mindfulness, and cold exposure.

5. Using innovative tools like the Neuvana Life device for transcutaneous vagus nerve stimulation (tVNS).

Exclusive Discount on Neuvana Life Support your vagus nerve and improve vagal tone with the Neuvana Life device, which stimulates the vagus nerve through gentle electrical impulses via the ear.

💡 Special Offer: Save on your Neuvana Life device with code COACHDEBBIEPOTTS at checkout. Visit Neuvana Life to learn more about the science behind this revolutionary device.

Resources Mentioned * Learn about butyrate: How it connects gut health and vagal tone. * Explore HRV tools: Sweetbeat Life, HRVElite, Oura, and WHOOP. * Gut-friendly foods and tips: Recipes and lifestyle adjustments to improve your microbiome. * The WHOLESTIC Method: Optimize your health and performance with Coach Debbie's signature program.

Connect with Coach Debbie Potts Website: www.debbiepotts.net Instagram: @coachdebbiepotts Learn how to thrive as you age with personalized coaching and programs!

Life is Not a Race...It’s a Journey. Optimize your WHOLE health and join me on this journey to resilience, vitality, and optimal performance.

Don’t forget to subscribe and leave a review if you enjoyed today’s episode!

Are you getting ready for those "biohacking" gifts this Thanksgiving weekend to help you be FIT and HEALTHY from the inside out as you age?

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Are You Thriving or Just Surviving in Your High-Performance Journey?

Are you a driven, high-performing individual seeking to improve how you age? Do you find yourself frustrated by not getting the results you want, despite doing all the "right" things? Join us as we explore the path to resilience through effective fueling, training, and lifestyle habits that can help you thrive at every age!

Special Segment: Swim Challenge Update In an incredible feat on September 19, 2024, Neil Gyte and David completed a grueling 22-mile (36km) swim in just under 12 hours—an accomplishment surpassing the distances of both the English Channel and Catalina Channel swims! Neil completed the swim entirely fasted, relying only on water and electrolytes, burning an astonishing 9,632 calories without any caloric intake.

Their journey supports a fundraiser with links to learn more:

• Zero-Two-Lomond Website
• Swim Tracking and Updates

Inspiration from Neil Gyte: Neil shares his "why" behind his commitment to health: a transformative moment at his daughter’s christening, realizing he was far from the active, engaged father he aspired to be. Weighing 260 pounds, he began a journey toward better health. Through ultra-endurance training and personal growth, Neil has shifted his mission to help others avoid chronic diseases, which he believes stem largely from poor mitochondrial health—a factor we have control over. His life’s goal: to help over a billion people achieve metabolic health.

Key Discussion Points:

• Aging with Vitality: What are you doing today to ensure you’re living your best life at age 70, 80, and beyond? Are you making choices now to own your health and prepare for a thriving future?
• The WHOLESTIC Method: Coach Debbie emphasizes her approach to addressing internal and external sources of chronic stress. Learn how to integrate her unique methodology to optimize fat-burning, performance, and longevity from the inside out.
• Bio-Individual Health Solutions: Discover why there's no "one-size-fits-all" in health and wellness. Every individual is unique, and the journey to optimal health requires investigating what’s truly going on under the hood. Don’t settle for "normal" lab results if you feel less than optimal—get to the root of your health puzzle.

Take Action Today Life is not a race but a journey. Choose to thrive every day instead of just surviving. Connect with Coach Debbie for a complimentary 20-minute call to start your journey towards uncovering what’s holding you back from feeling and performing your best.

Connect and Follow Coach Debbie:

• Website: The WHOLESTIC Method
• Social Media: Life is Not a Race...It’s a Journey: Discover how to pace the WHOLE you with The WHOLESTIC Method.

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In this episode, Coach Debbie Potts dives into a multi-faceted approach to improving metabolism and boosting fat-burning capacity. By exploring a combination of metabolic testing, personalized nutrition, exercise strategies, stress management, sleep optimization, and lifestyle habits like cold/heat exposure and light therapy, you can transform your energy use and performance.

Coach Debbie shares insights from Bob Seebohar’s Metabolic Efficiency Training (MET) protocols, covering how to personalize fueling, training, and lifestyle strategies for optimal fat utilization, endurance, and metabolic health.

Key Topics: 1. PNOE Metabolic Testing: Discover how PNOE testing analyzes your body’s oxygen use and fat-burning efficiency, guiding you in creating a customized plan for improved fat oxidation and metabolic function. 2. Nutritional Therapy for Metabolic Efficiency:

* Macronutrient Balance: Working with a nutritional therapist to balance proteins, fats, and carbs can encourage efficient fuel use, fat adaptation, and stable energy.
* Nutrient Timing: Learn the best times to consume carbs and fats based on activity level to optimize recovery and metabolic health.
* Supplements: Explore metabolism-supportive supplements like magnesium, omega-3s, and NAD+ precursors.

1. Exercise Strategies:

   • Aerobic Training: Understand how steady-state cardio in the “fat-burning zone” can maximize fat utilization.
   • HIIT & Strength Training: Boost your metabolic rate and build lean muscle with HIIT and resistance training.
   • Sleep Optimization: The importance of sleep quality for hormone balance, metabolism, and hunger regulation. Tips include maintaining a consistent schedule, reducing screen time, and creating an ideal sleep environment.
   • Stress Management: Techniques like mindfulness, breathwork, and prioritizing recovery days can help control cortisol levels, reducing abdominal fat storage.

   • Lifestyle Therapies:

   • Cold & Heat Exposure: Enhance fat-burning and metabolism through cold exposure (e.g., ice baths) and sauna sessions to activate brown fat and boost heat shock proteins.

   • Red Light Therapy & NAD+: Support cellular energy and inflammation reduction with near-infrared/red light and NAD+ therapy.
   • Hormonal & Mitochondrial Health: Nutrients like CoQ10, alpha-lipoic acid, and NAD+ precursors can improve mitochondrial function, essential for energy and metabolic efficiency.

   • Implementing Metabolic Efficiency Training (MET):

   • Initial MEP Test: Determine the “fat-burning zone” intensity level for personalized training.

   • Fueling & Training Adjustments: Using MET data, optimize carb and fat intake around different intensities and improve fat adaptation over time.
   • Lifestyle Protocols: Manage stress and recovery to support metabolic health and long-term energy balance.

Ask about our Seminar Opportunity: Join Coach Debbie Potts for a seminar on enhancing metabolic efficiency through tailored fueling, training, and lifestyle strategies. Learn how to create an individualized plan that leverages fat as a primary fuel source, maximizing endurance, resilience, and health.

Read the blog post to learn more and send in questions: https://debbiepotts.net/how-to-burn-more-fat/

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Are you an ambitious, high performer on a mission to improve the aging process?

Do you struggle to get the desired results even when doing all the "right" things?

Let's dive into the vagal nerve a little more today with the Arianna from Dr. Arianne Missimer, DPT, RD, LDN, IFMCP, CSCS

Founder | CEO | Author The Movement Paradigm is an integrative health center focusing on mindset, nutrition, and movement blending Eastern and Western philosophies, rooted in neuroscience, functional medicine, and movement science.

The Movement Paradigm offers holistic physical therapy and functional medicine to help you heal your body, transform your life, and thrive.

Learn more www.themovementparadigm.com

The Movement Paradigm App: https://keap.page/tp598/the-movement-...

/ themovementparadigm

/ movementparadigmintegrativehealth

/ @themovementparadigm https://themovementparadigm.com/servi...

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

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Thriving as a High Performer and Embracing Healthy Aging

Are you an ambitious, high-performing individual striving to improve the aging process? Do you find yourself frustrated, not achieving the desired results despite doing all the "right" things? Join us in today’s episode as we discuss the secrets behind building resilience through proper fueling, training, and lifestyle habits, and learn how to thrive at every stage of life.

Swim Challenge Update On September 19, 2024, Neil Gyte and David completed an incredible 22-mile (36km) swim in 11 hours and 55 minutes—an accomplishment longer than the English Channel and Catalina Channel swims! In a remarkable feat, Neil completed the swim fasted, relying only on water and electrolytes and burning over 9,600 calories without consuming any fuel.

Learn about their journey and support their inspiring fundraiser through these links:

• Zero-Two-Lomond Website
• Swim Tracking & Updates
• Watch the Video

Neil Gyte’s Inspiring Health Journey Neil shares his powerful “why” behind his dedication to health and fitness. His journey began with a pivotal moment at his daughter’s christening when he realized he wasn’t the active, healthy father he wanted to be. Weighing 260 pounds, he set out on a journey to transform his life through ultra-endurance training and deep research into the root causes of chronic disease. Through this journey, Neil discovered that maintaining mitochondrial health is key to avoiding chronic illness—a mission he is now dedicated to sharing with others as he aims to help over a billion people achieve metabolic health.

Metabolic Health Metabolic health is the body’s ability to process and use energy efficiently. When you’re metabolically healthy, you maintain stable blood sugar, inflammation and blood pressure levels, reducing the risk of chronic diseases.

Metabolic Efficiency Metabolic efficiency is how well the body uses stored fat and carbs as fuel, particularly during exercise. For endurance athletes, it means preserving glycogen and relying more on fat, leading to better stamina with less frequent refueling.

Fat-Adapted Endurance Athlete A fat-adapted athlete has trained their body to use fat as a primary fuel source, allowing them to sustain long efforts with less carb intake. This boosts endurance and minimizes energy crashes.

Connect and Follow Coach Debbie: * Website: Debbie Potts - The WHOLESTIC Method * Book: Life is Not a Race: It’s a Journey - Learn how to pace the WHOLE you with The WHOLESTIC Method (Amazon)

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Are you an ambitious, high performer looking to improve the aging process? Are you doing all the "right" things but still not seeing the desired results? What about your sleep—are you waking up feeling refreshed and ready to take on the day?

In this episode, I sit down with sleep optimization expert Mollie Eastman, creator of Sleep Is A Skill and host of The Sleep Is A Skill Podcast. Mollie shares her journey from battling insomnia to becoming a leading authority on sleep. We dive deep into the crucial role sleep plays in fat loss, hormone regulation, performance gains, stress management, and overall longevity—key areas for any aging athlete or high performer.

Topics Covered:

• The Importance of Sleep: Why sleep is foundational for both health and performance.
• Signs You Need Better Sleep: Identifying poor sleep habits and their symptoms.
• Sleep Cycles and Hormonal Balance: How sleep impacts hunger hormones, stress, and your ability to burn fat.
• Performance and Longevity: The benefits of optimizing sleep for athletic performance and aging well.
• Tracking and Data: How to use technology to monitor and improve your sleep quality.

Special Guest: Mollie Eastman Mollie is the founder of Sleep Is A Skill, a company dedicated to optimizing sleep through technology, accountability, and behavioral change. After struggling with insomnia, Mollie became passionate about chronobiology and the science of sleep, creating resources and tools to help others transform their sleep health.

Resources from Mollie Eastman:

• Take Mollie’s Sleep Quiz: https://beyondtells.typeform.com/to/Q...
• Learn more about Sleep Is A Skill: https://www.sleepisaskill.com/about
• Subscribe to her popular sleep newsletter: https://www.sleepisaskill.com/newsletter

What You Can Do Today: Ask yourself: What are you doing to ensure your best self at age 70, 80, or 90? Are you taking ownership of your health today to thrive in the future? Sleep plays a vital role in this, but it’s just one piece of the puzzle.

The WHOLESTIC Method Explore the WHOLESTIC Method, which targets external and hidden internal sources of chronic stress that impact fat loss, performance, and longevity. There is no one-size-fits-all approach—every individual is unique, and I'm here to help you uncover what’s really going on inside your body. Let's work together to optimize your health and performance by piecing together the missing parts of your health puzzle.

Connect with Coach Debbie:

• Free 20-minute consultation: Let's chat about how you can take control of your health and age with vitality.
• Website: http://debbiepotts.net/
• YouTube: Watch the podcast video here.

Remember: Life is not a race—it's a journey. Learn how to pace yourself and thrive from the inside out.

Get My Book: Life is Not a Race… It is a Journey - Buy on Amazon

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Do you struggle to get the desired results, even when doing all the "right" things? If you're an ambitious, high performer looking to improve how you age and optimize your health, this episode is for you!

Today, I’m joined by Zane Griggs, a personal trainer with over 26 years of experience. Zane’s mission is to demonstrate in his own life—and the way he coaches his clients—how to extend our health span as we age so we can continue making an impact and pursuing our passions well into our 60s, 70s, and beyond.

We discuss the hidden chronic stressors, fasting, keto, the carnivore diet, and how Zane has shifted his mindset on health and longevity over the last five years. You’ll hear practical strategies from Zane on unlocking optimal health, metabolic fitness, and longevity.

Topics Discussed:

• Zane’s journey as a personal trainer since 1998
• His book, Kicking Ass After 50, and his podcast, Healthy A.F. / Healthy After Fifty
• Chronic stressors and their impact on performance and longevity
• Zane’s evolving views on fasting, keto, and the carnivore diet
• Tools and strategies to extend your health span and live optimally at any age

What We Cover:

• What has Zane changed his mind about in the last five years?
• What tools will more people be using to extend their health span?
• How are you preparing to live your best life at 70, 80, 90+ years old?

Upcoming Events:

• Low Carb for Better Health Conference: August 24th in Fairview, TN
• Biohackers World Conference: October 26-27, 2024, Miami, FL

Resources & Links:

• Watch this episode on YouTube: https://youtu.be/JRnyQPfsS6k?si=TlVIhuQR2zEajdi1
• Find Zane at www.zanegriggs.com and www.free40plan.com

Connect with Coach Debbie:

• Website: http://debbiepotts.net
• Check out Life is Not a Race...It’s a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method

Closing Thoughts: Life is not a race; it’s a journey. External and hidden internal sources of chronic stress impact all your efforts. Explore the elements of what I call "The WHOLESTIC Method" to transform the whole you from the inside out. Choose to thrive each day and not just survive. Contact me for a complimentary 20-minute call to discover more about optimizing your health and performance.

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In this episode, we delve into the fascinating world of metabolism—the intricate chemical processes that sustain life within our cells. Learn about the two primary components of metabolism: catabolism, which breaks down nutrients to release energy, and anabolism, the energy-requiring synthesis of complex molecules.

We’ll also explore the concept of metabolic health, highlighting its importance for optimal body function and disease prevention. Key aspects include stable blood sugar levels, healthy body composition, efficient energy utilization, cardiovascular health, and inflammation control. Discover how good metabolic health is linked to a reduced risk of chronic diseases like type 2 diabetes and cardiovascular issues.

Finally, we discuss VO2 Max, a critical measure of cardiovascular fitness and longevity, which reflects the maximum amount of oxygen the body can utilize during intense exercise. Tune in to understand how metabolism and metabolic health play a crucial role in your overall well-being!

Improving mitochondrial health is a key component of enhancing VO2 max, metabolic efficiency, and overall longevity. By engaging in regular exercise, adopting nutritional strategies, managing stress, and considering targeted supplementation, individuals can boost their mitochondrial function, leading to better energy production, reduced oxidative stress, and improved overall health outcomes. Healthy mitochondria support not only physical performance but also play a crucial role in reducing the risk of chronic diseases and promoting a longer, healthier life.

PNOE is a portable metabolic analyzer that helps determine metabolism and metabolic health by measuring various physiological parameters at rest and during exercise. The device provides detailed insights into how the body uses oxygen, produces carbon dioxide, and utilizes different fuel sources (fats and carbohydrates) for energy.

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How to Train Smart & Get Stronger as you Age with Fabio Camano Guest: Fabio Comana, M.A., M.S., NASM CPT, CES, PES, CWC, CNC & CSNC; ACE-CPT & HC; ACSM-EP; NSCA CSCS; CISSN Hosted by: Debbie Potts

Who is Fabio Comana? Fabio Comana is an accomplished expert in exercise science, nutrition, and fitness education. He holds extensive certifications including NASM, ACE, and ACSM credentials, and serves as a faculty member at San Diego State University, teaching courses in kinesiology and physiology. Fabio has also contributed significantly to fitness education as a subject matter expert for OrangeTheory Fitness and the National Academy of Sports Medicine (NASM). He was the original creator of ACE’s IFT™ model and developed NASM’s latest cardio model. His career spans roles such as Division I collegiate coach, strength-conditioning coach, and president of Genesis Wellness Consulting.

In this episode, Fabio shares his wealth of knowledge on how we can improve health, fitness, and vitality as we age, particularly over the age of 40.

Key Topics Covered:

1. Fueling and Training Over 40

   • Strategies to maintain energy and vitality through the aging process.
   • Adjusting training and nutrition to support hormonal changes that come with age.

   • Muscle Development

   • The critical role of strength training for muscle preservation as we age.

   • Techniques to optimize muscle growth and recovery.
   • How GLP-1 influences weight management and metabolic health in older adults.

   • Blood Flow Restriction (BFR) Training

   • Exploring the benefits of BFR training for muscle growth and strength.

   • Safe methods for incorporating BFR bands into your workout routine.

   • Heart Rate Tips – Intensity vs. Zone 2

   • The balance between high-intensity workouts and Zone 2 cardio for heart health.

   • Understanding heart rate zones and their impact on fitness outcomes.

   • Fueling – Protein and Carbohydrates

   • Effective protein timing and the importance of hitting the leucine threshold for muscle repair and growth.

   • Why carbohydrates play a role in maintaining energy and performance.

Retrain the Way We Think, Rethink the Way We Train Fabio emphasizes a holistic approach to aging, promoting overall well-being and quality of life. He encourages adopting strategies that combine physical training, nutrition, and mental health to live your best life in the second half of your life.

Future Topics to Watch For:

• The importance of rest, recovery, and sleep hygiene.
• How to improve sleep quality and manage recovery effectively.
• Addressing chronic stress and developing a growth mindset.
• Balancing HIIT with Non-Exercise Activity Thermogenesis (NEAT) for better health outcomes.
• The hormonal impact of various exercise types on long-term health.
• Further insights on safe and effective BFR training.
• Optimizing protein timing for aging muscles.

Fabio Comana’s Education:

• MS in Nutrition (Sports Nutrition), San Diego State University
• MA in Exercise Physiology, San Diego State University
• BS in Nutrition (Dietetics), San Diego State University

Learn more about Fabio Comana: Visit San Diego State University Faculty Page

For questions and personalized coaching options, contact Coach Debbie Potts at www.debbiepotts.net.

Tune in to this insightful episode for actionable tips on how to age with vitality, maintain strength, and stay active in your 40s and beyond!

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Understanding Fat Oxidation and How to Improve It for Endurance Athletes

In this episode, we dive into the critical role of fat oxidation for endurance athletes and explore practical strategies to enhance it. We also feature insights from Dr. Dan Plews of ENDURE IQ, a renowned expert in sports science and endurance training.

What is Fat Oxidation? Fat oxidation is the process by which the body breaks down fats for energy. For endurance athletes, improving fat oxidation is crucial as it allows the body to rely on fat for fuel during prolonged exercise, sparing glycogen and enhancing performance.

Key Points on Improving Fat Oxidation:

1. Train at the Right Intensity: Incorporate low-intensity sessions (zone 2 peak fat max) to improve fat utilization.
2. Increase Mitochondrial Density: Regular aerobic training boosts the body’s ability to oxidize fat by increasing mitochondria in muscle cells.
3. Utilize Specific Fueling Strategies: Experiment with fat-based fuels like medium-chain triglycerides (MCTs) to promote fat metabolism during training.
4. Periodization of Training: Combine high-intensity and low-intensity sessions to improve metabolic flexibility.
5. Nutrition Adjustments: Focus on a balanced diet that promotes fat metabolism, with adequate healthy fats and nutrient-dense foods.
6. Hydration and Electrolyte Balance: Maintain proper hydration and electrolyte levels to support metabolic functions, including fat oxidation.
7. Monitor and Adjust: Use metabolic testing to track fat oxidation rates and adjust training and nutrition based on performance data.

Dr. Dan Plews & ENDURE IQ’s Approach to Fat Adaptation: Dr. Plews highlights the importance of structured training and nutrition strategies to optimize fat oxidation. The ENDURE IQ 101 course includes phases like:

• Fat Oxidation Base Training
• Incorporating fat-burning intervals
• Fueling experiments
• Monitoring performance with tools like metabolic testing

By focusing on individualized approaches and periodized training, athletes can enhance fat oxidation, metabolic flexibility, and overall endurance performance.

Mentioned in This Episode:

• Dr. Dan Plews, researcher and coach at ENDURE IQ
• ENDURE IQ 101 Course for improving fat oxidation and fat adaptation in endurance athletes

Listen to the full episode for a deep dive into the science behind fat oxidation and actionable tips to fuel your next race! Check out the YouTube Channel for many videos on how to fuel and train as an endurance athlete here.

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In this episode, Coach Debbie Potts sits down with Serena to explore the growing Carnivore Diet movement. Together, they discuss what the carnivore diet entails, who might benefit from adopting a strict elimination diet, and how this lifestyle can help people struggling with carb addiction and overeating. If you’ve ever wondered whether the carnivore approach could be the key to improving your health, this episode is packed with practical insights and expert advice!

Key Discussion Points on video and audio: Hit subscribe on YouTube for new video alerts as https://youtu.be/axUytHVrZow?si=k7FTcBvQ_3acLF1_

• What is the Carnivore Diet? Serena and Debbie break down the fundamentals of the carnivore diet, which focuses exclusively on animal-based foods like meat, fish, and animal fats. Learn how this diet eliminates plant-based foods to reduce inflammation, improve digestion, and support metabolic health.
• Who Needs a Strict Elimination Diet? Find out why the carnivore diet can be a powerful reset for people with autoimmune conditions, food sensitivities, or chronic digestive issues. Serena shares her personal experience and insights on how a simplified diet can uncover hidden food intolerances and lead to better overall health.
• How the Carnivore Diet Helps with Carb Addiction & Overeating Discover how the carnivore diet can be an effective solution for those struggling with carb addiction, emotional eating, and overeating. Serena and Debbie explain how removing carbohydrates from the diet stabilizes blood sugar levels, reduces cravings, and helps regulate appetite.
• Bio-Individuality: Is the Carnivore Diet Right for You? While the carnivore diet has numerous benefits, it’s not for everyone. Debbie and Serena emphasize the importance of bio-individuality and personalized nutrition when considering any dietary changes.
• Follow Serena and learn more on: https://carnivorerevolution.wixsite.com/carnivore-revolution

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Kisspeptin, Hormonal Health, and Metabolism in Female Athletes * Kisspeptin Overview: A neuropeptide crucial for regulating sex hormones, reproductive health, glucose control, and appetite. It is more sensitive in women and can be disrupted by stress, energy deficits, or nutrient deprivation, leading to reproductive and metabolic issues. * Impact of Kisspeptin Disruption:

+ Menstrual irregularities and reduced sex hormone production.
+ Decreased insulin sensitivity and increased appetite.
+ Changes in body composition and overall hormonal imbalances.

• Metabolism & Hormones:

  • Developmental Influence: Metabolic factors influence kisspeptin neurons throughout life, especially during puberty and adulthood. Energy availability (calories/nutrients) impacts reproductive maturity.
  • Transient vs. Permanent Changes: Metabolic states can cause temporary or long-term changes in kisspeptin activity, with some influences becoming permanent, especially during key developmental periods.
  • Regulation at Multiple Levels: Kisspeptin neurons are regulated by metabolites (e.g., glucose, fatty acids) and hormones (e.g., insulin, leptin), controlling energy balance and reproduction.
  • Kisspeptin and Energy: Although its role in food intake is debated, kisspeptin appears to play a key role in energy expenditure, possibly working with co-transmitters like glutamate to influence energy use in the body.

Solutions: 1. Balanced Nutrition:

* Adequate carbohydrates and healthy fats to support hormone function.
* Sufficient protein intake for muscle recovery and metabolism.

1. Stress Management:

   • Lower cortisol through mindfulness, proper recovery, and sleep.
   • Use cold/heat exposure with moderation to help regulate stress and hormones.

   • Exercise Modulation:

   • Avoid overtraining; balance high-intensity and recovery workouts.

   • Incorporate fat-adaptive training to improve cortisol and fat metabolism.

   • Thyroid Support:

   • Ensure intake of nutrients like iodine, selenium, zinc, and vitamin D.

   • Avoid excessive calorie restriction to maintain thyroid function.

   • Hormonal Balance:

   • Maintain a balanced energy state to support kisspeptin and reproductive health.

   • Consider hormone replacement or supplements if needed.

   • Mitochondrial Health:

   • Support mitochondria with CoQ10, magnesium, and antioxidants.

   • Promote fat metabolism through endurance training and targeted nutrition.

In summary, to optimize hormonal health and performance, aging female athletes should focus on balanced nutrition, recovery, stress management, and supporting mitochondrial function. Talk to Coach Debbie Potts to get a personalized program at www.debbiepotts.net

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Are you confused how to fuel and train to perform your best each day -as well as to be your best version of yourself in the future?? Peter Defty explain optimal fat metabolism and how VESPA can help improve fat oxidation.

Fat loss vs. performance vs. longevity fitness plans

Matching fueling with training Intensity - zone 4/5 vs. zone 1/2 Fat oxidation- do we need carbs first to burn fat (fat metabolism)

Learn more in my blog and audio podcast coming out soon: https://debbiepotts.net/optimal-fat-m... and watch our video here to see slides

How does VESPA “work?” if it only contains 19 calories? Vespa is a metabolic catalyst (“Nature’s Catalyst’) which works with your natural fat burning physiology to enhance your ability to tap into YOUR virtually unlimited energy source: FAT. In other words, Vespa’s 19 calories helps access the thousands of calories you are meant to burn aerobically. The key ingredient in Vespa is “Wasp Extract,” a naturally-occurring bio-active peptide derived from the Asian Giant Wasp. This allows this predatory wasp to fly 60-100 Kilometers per day, kill prey, and carry 1/3 of it’s weight in a food ball back to the colony to feed to larvae, all done using “Fat for Fuel!” Because animal cells are remarkably similar across species the Japanese entomologists who made this discovery of nature, theorized this peptide would have a similar physiological response across species. Studies in Japan and Vespa’s 23 year real world success at the highest levels of sport confirm this. Save on VESPA with our code COACHDEBBIEPOTTS upon checkout via link: https://vespapower.com/

Learn more about OFM: Optimal Fat Metabolism here: https://vespapower.com/what-is-ofm/

and https://ofm.io/

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

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Mitochondrial Health & Fat Metabolism

In this episode, we dive into the critical role of mitochondrial health in metabolic efficiency, fat metabolism, and overall energy production. We explore how understanding your resting metabolic rate (RMR) and active metabolic rate (AMR) through PNOE testing can provide insights into how well your mitochondria are functioning, and how to optimize them for better fat burning and performance. Here’s a breakdown:

Key Topics: 1. Mitochondrial Health & Energy Production

* Mitochondria are the powerhouse of cells, responsible for converting food and oxygen into energy (ATP).
* Poor mitochondrial function can lead to fatigue, impaired metabolism, and difficulty in losing fat.

1. Understanding RMR & AMR with PNOE

   • Resting Metabolic Rate (RMR): Reflects your body's energy expenditure at rest, and can indicate mitochondrial efficiency.
     • Fat vs. Carb Utilization: Efficient mitochondria burn more fat at rest, improving metabolic flexibility.
     • Low RMR can signal inefficient mitochondrial energy production.
   • Active Metabolic Rate (AMR): Shows how your body meets increased energy demands during physical activity.
     • Efficient mitochondria improve fat oxidation and oxygen utilization during exercise, enhancing performance.

   • Key Metrics from PNOE Testing:

   • VO2 Max: Higher mitochondrial efficiency leads to better oxygen uptake and a higher VO2 max, improving endurance.

   • Respiratory Quotient (RQ): Indicates fuel usage (fat vs. carbs) during activity. Balanced RQ shows good metabolic flexibility.
   • Peak Fat Burning Range: The exercise intensity where fat is the primary fuel source.
   • Metabolic Crossover Point: When the body switches from burning fat to carbohydrates.

   • Improving Mitochondrial Health

   • Exercise: Incorporate Zone 2 training and HIIT to promote mitochondrial biogenesis (new mitochondria production) and improve metabolic flexibility.

   • Nutrition: A diet rich in protein, healthy fats, and key nutrients (CoQ10, magnesium, B-vitamins) supports mitochondrial function.
   • Functional Lab Tests: Organic Acids Test (OAT), nutrient deficiency testing, and oxidative stress markers can further reveal mitochondrial health.

   • Zone 2 Training for Fat Metabolism

   • Mitochondrial Benefits: Promotes new mitochondria, improving ATP production and efficiency.

   • Fat Oxidation: Encourages the body to use fat as a primary fuel source during lower-intensity exercise, improving endurance and metabolic flexibility.
   • Stabilized Blood Sugar Levels: Helps maintain stable glucose levels, reducing insulin spikes.

   • PNOE Metabolism Testing:

   • Offers detailed insights into how efficiently you use different fuel sources during exercise.

   • Helps determine your peak fat-burning range and metabolic crossover point for better fat utilization.

   • Consistency & Progression:

   • Consistent training in Zone 2, alongside HIIT and resistance training, will enhance mitochondrial density and capacity over time, leading to better energy production, fat metabolism, and overall metabolic health.

Optimizing mitochondrial health through personalized training and nutrition can significantly enhance fat metabolism, energy levels, and performance. PNOE testing provides a precise picture of how well your mitochondria are functioning and can guide you toward more effective training and nutrition strategies.

Actionable Steps for Listeners:

• Consider a PNOE test to get a detailed view of your metabolic health.
• Incorporate more Zone 2 training into your routine to boost mitochondrial function and fat burning.
• Support mitochondrial health through targeted nutrition and possibly supplements like CoQ10 and magnesium.

Be sure to subscribe and listen to upcoming episodes for more tips on improving your health and performance!

https://debbiepotts.net/when-do-you-need-zone-two-and-why/

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Here is a little overview of Optimal Fat Metabolism (OFM) and Vespa before we release another episode with Peter Defty.

Optimizing Fat Metabolism for Peak Performance with VESPA

In this episode, we dive deep into the world of endurance performance and how athletes can unlock their body’s full potential by shifting from carbohydrate dependence to fat as a primary fuel source. We explore the science and application of the Optimized Fat Metabolism (OFM) approach, with a special focus on VESPA, a groundbreaking natural supplement designed to enhance fat metabolism.

Key Discussion Points:

1. Fat as Fuel:

   • Learn how OFM helps reset your body to efficiently burn fat, even at higher aerobic intensities, making fat the primary source of energy for endurance activities.
   • Understand why humans naturally store large amounts of fat and how this abundant energy source can power your performance.

   • Strategic Use of Carbohydrates:

   • Discover how OFM incorporates carbs in a targeted way, using them only when needed for quick energy during high-intensity efforts.

   • Find out how fat-adapted athletes can use smaller amounts of carbs more effectively to boost performance.

   • What is VESPA?

   • Uncover the science behind VESPA, a supplement based on the peptide from the Asian Mandarin wasp, which helps lock your body into a fat-burning state.

   • Hear how VESPA aids athletes in optimizing fat metabolism for enhanced endurance, recovery, and overall performance.

   • Health & Performance Benefits:

   • Enhanced endurance: Tap into your large fat stores to sustain energy for long periods without “bonking.”

   • Reduced GI issues: Avoid common stomach problems by relying on fat as fuel instead of heavy carb loads during races.
   • Improved recovery: Learn how fat as an energy source creates less oxidative stress and inflammation, speeding up recovery times.
   • Mental clarity: Keep your energy stable and maintain focus through long, challenging efforts.

   • OFM vs. Ketogenic Diet:

   • Understand the key differences between OFM and a strict ketogenic diet. Learn how OFM incorporates carbohydrates strategically to improve performance, rather than following a constant low-carb approach.

   • The OFM Pyramid:

   • Explore how the OFM Pyramid helps athletes customize their program based on individual needs and training goals, with the foundation being a fat-adapted metabolic state.

Takeaways:

• Optimizing fat metabolism through OFM and VESPA can be a game changer for endurance athletes, helping you access your body’s natural energy stores, recover faster, and improve performance without relying heavily on carbs.
• Learn how to become fat-adapted and fine-tune your carbohydrate intake based on your unique training demands.
• Save on VESPA with our code COACHDEBBIEPOTTS at checkout!
• Learn more https://youtu.be/hK3ByRixiwI?si=xqeR4SqTVEeuVHYJ

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Skin Health, Aging & Lard Conversations with Coach Debbie Potts & Charles Mayfield Let's talk about skin fitness and anti-aging protocols! Shocker... we are talking about LARD!

Charles is a father, bestselling author, entrepreneur, and risk management strategist. He is the founder of Farrow Skincare, a lard-based skincare brand that was launched following Charles’ unique experiences as a regenerative farmer and health enthusiast.

Prior to launching Farrow, Charles started Mayfield Pastures, a regenerative farming enterprise focused on producing high quality pasture based meat for a small group of high integrity food enthusiasts in the Southeast. In addition to his farming background, Charles is also the coauthor of the Paleo Comfort Food cookbook series.

Charles’ unique experiences in the nutrition, culinary, farming, health coaching, and risk management industries provide him with an exceptional perspective on the health of our skin and environment. Trusting in our institutions for personal and environmental health is no longer tenable. The lens Charles will provide the listener can equip them with the knowledge to make smarter choices about their health, longevity, and environment.

Your skin is your largest organ, it needs proper nutrition. How and where that nutrition comes from is the key to a healthier human and planet.

Let Charles tell you why the Swine is Divine but the Lard is Hard! Skincare is not only toxic, but not effective. Farrow is the first Lard-Based skincare company and sources 100% of the ingredients from high-integrity regenerative farms. What is regenerative farming? What's wrong with Skincare Today? What's so special about Smart Lard? How do you and others use your products? What skin conditions is Farrow ideal for?

https://youtu.be/PauGJ7Po4bg?si=E5oYgRdKM3CXclce

Stay connected with Farrow to learn about their upcoming launch of our G.O.A.T Soap product!

REMEMBER ... Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity.

There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again.

Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

Coach Debbie Potts

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"Understanding Metabolism, Metabolic Health, and VO2 Max"

In this episode, we dive into the fundamentals of metabolism, metabolic health, and the significance of VO2 Max for longevity and overall well-being. Here's a breakdown:

What is Metabolism? Metabolism refers to the complex chemical processes that convert food into energy, build tissues, and eliminate waste. It consists of two main categories:

1. Catabolism – Breaks down molecules to release energy.
2. Anabolism – Builds complex molecules using energy.

What is Metabolic Health? Metabolic health is about how well your body regulates energy use, including blood sugar, body composition, and cardiovascular health. Optimal metabolic health lowers the risk of chronic diseases such as type 2 diabetes and cardiovascular disease.

VO2 Max and Longevity VO2 Max measures how much oxygen your body can use during intense exercise and is a key predictor of overall fitness and longevity. A higher VO2 Max:

• Reflects better cardiovascular health
• Reduces the risk of chronic diseases
• Enhances daily functional capacity

Mitochondrial Health and VO2 Max Healthy mitochondria are essential for energy production and overall metabolic efficiency. Improving mitochondrial health through aerobic and resistance exercise, proper nutrition, and lifestyle strategies can boost VO2 Max, endurance, and long-term health.

PNOE Metabolic Analyzer We also explore how the PNOE analyzer assesses metabolism by measuring VO2, fuel utilization, and respiratory efficiency, offering personalized insights to optimize training and improve metabolic health.

Key Takeaways:

• Regular exercise improves metabolic health and VO2 Max.
• VO2 Max is a crucial indicator of fitness and longevity.
• Enhancing mitochondrial health supports energy efficiency and overall health.

Tune in for more insights on how to optimize your metabolism and longevity through personalized strategies! Schedule a discovery call with Coach Debbie to learn more solutions based on what YOU need and want!

Read more on https://debbiepotts.net/the-wholestic-method-approach-to-improving-how-we-age/

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

In this episode, I sit down with Jodi Sanders, the Brand Education Manager for Bio Minerals NV and a passionate advocate for health and wellness. With a background in Biological Sciences from UCSD and experience at Sprouts Farmers Market, Jodi's mission is to make informed health choices accessible to everyone. She introduces us to Biosil®, a revolutionary supplement that supports the body's natural production of collagen, keratin, and elastin—key proteins for healthy skin, strong bones, and flexible joints.

Watch our video here: https://youtu.be/sxApXfuuKIY?si=j9xfP3sGv0ZBy7Le

Join us as we explore: What is Biosil? The science behind this powerful supplement and how it supports your body's structure. Bone & Joint Health: How Biosil® can benefit athletes and active individuals by promoting bone strength and joint flexibility.

Skin Fitness: The connection between internal health and radiant skin—how Biosil® can help you achieve a glowing complexion.

👉 Get 20% off your Biosil® order with the code COACHDEBBIEPOTTS20 at Biosil Beauty

Connect with Jodi: Instagram: @biosil_beauty Instagram: @glowwithJodi LinkedIn: Jodi Sanders Don’t forget to like, comment, and subscribe for more episodes that help you thrive from the inside out! #Biosil #SkinCare #BoneHealth #Wellness #Collagen #healthyliving

Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

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How can you speed it up and improve it? Resting metabolism tends to decrease with age due to various factors, including changes in hormones, loss of muscle mass, and lifestyle factors.

However, there are strategies to help improve resting metabolism and overall metabolic health as we age:

1. Regular Strength Training:
   • Engage in regular resistance or strength training exercises. Building and maintaining muscle mass can increase resting metabolic rate, as muscle tissue requires more energy at rest than fat tissue.
2. Protein Intake:
   • Consume an adequate amount of protein to support muscle maintenance and growth. Protein has a higher thermic effect, meaning it requires more energy to digest and metabolize compared to fats and carbohydrates.
3. Balanced Nutrition:
   • Maintain a balanced diet that includes a variety of nutrient-dense foods. Avoid excessive calorie restriction, as this can lead to muscle loss and a decrease in resting metabolism.
4. Stay Hydrated:
   • Proper hydration is essential for metabolic processes. Water plays a role in many biochemical reactions, and staying well-hydrated can support overall metabolic efficiency.
5. Aerobic Exercise:
   • Include regular aerobic exercises, such as walking, jogging, or cycling. While strength training is crucial for muscle health, cardiovascular exercise contributes to overall fitness and can help manage weight.
6. Hormone Optimization:
   • Monitor and manage hormonal changes. Hormones, such as thyroid hormones, insulin, and sex hormones, play roles in metabolism. If there are concerns about hormonal imbalances, consult with a healthcare professional.
7. Adequate Sleep:
   • Ensure you get sufficient and quality sleep. Sleep is crucial for overall health, and inadequate sleep can negatively impact metabolic function.
8. Manage Stress:
   • Chronic stress can affect hormones like cortisol, which may influence metabolism. Incorporate stress management techniques such as meditation, yoga, or deep-breathing exercises.
9. Maintain Healthy Body Composition:
   • Aim for a healthy body composition by focusing on a combination of muscle-building exercises and fat loss, if necessary. A higher muscle-to-fat ratio contributes to a higher resting metabolic rate.
10. Medical Check-ups:
    • Regularly check for and manage any underlying health conditions that might impact metabolism, such as thyroid disorders or diabetes.

Read the rabbit hole blog on https://debbiepotts.net/what-is-mps-and-why-does-it-matter-for-the-aging-athlete/

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Are you feeling stuck with your current program - even when you feel that you are doing all the "right" things with your nutrition, exercise and lifestyle program?

As we age, maintaining mitochondrial function and improving fatty acid oxidation is key to preventing fat accumulation, insulin resistance, and metabolic slowdown.

Through a combination of exercise, targeted nutrition, supplementation, and lifestyle strategies like cold exposure and heat therapy, we can enhance mitochondrial health, support fat metabolism, and promote overall metabolic resilience.

What happens as we age and what can we do to change the outcome? How can you take ownership of your future self today?

Read the entire RABBIT Hole blog notes on:

https://debbiepotts.net/are-you-feeling-stuck/

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? If you are curious about wearing a CGM but not sure what to do or how to use the data collected... listen to this episode with Catherine Staffier. Glucose variability and optimal ranges? Correlations to insulin sensitivity? Exercise and glucose? Nutrient timing and exercise on glucose? Stress on glucose? Fasting too long? Metabolic Flexibility? Alcohol consumption? How to use for Fat loss? Performance gains? Metabolic health/longevity? What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

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Why Are Adrenal Glands Important? 1. Stress Response: The adrenal glands are essential for managing stress. They produce cortisol, often called the “stress hormone,” which helps the body react to stress by increasing energy availability, controlling blood sugar levels, and enhancing brain function. 2. Fluid Balance and Blood Pressure: The adrenal glands also produce aldosterone, which helps regulate salt and water balance in the body, influencing blood pressure. 3. Sex Hormones: Although most sex hormones are produced in the reproductive organs, the adrenal glands contribute a small but important amount, particularly post-menopause or in situations where the body needs extra support. 4. Anti-Inflammatory Role: Cortisol has anti-inflammatory properties, which is why synthetic versions, like cortisone and prednisone, are used to treat inflammatory conditions.

Functions of Cortisol Cortisol is central to how the adrenal glands support overall health. It plays a role in:

• Inflammation Control: Reduces inflammation and supports immune function.
• Blood Sugar Regulation: Increases blood sugar to provide energy during stressful situations.
• Sleep-Wake Cycle: Helps regulate circadian rhythms and sleep patterns.
• Blood Pressure Control: Works with aldosterone to regulate blood pressure.
• Metabolism: Influences how the body uses carbohydrates, fats, and proteins for energy.

Adrenal Dysregulation and Chronic Stress When the body is under chronic stress, the adrenal glands may become overworked, leading to excess cortisol production. Over time, this can lead to adrenal dysregulation, where the glands struggle to turn off the stress response. This chronic state can cause problems such as fatigue, weight gain, sleep issues, and a weakened immune system.

Dietary Recommendations * Avoid Food Sensitivities: Food sensitivities can trigger stress and inflammation, worsening adrenal health. * Limit Sugars and Processed Grains: High sugar intake can spike insulin levels and put additional strain on the adrenals. Opt for whole grains instead of processed grains, as they provide more stable energy.

Lifestyle Recommendations * Stress Reduction: Since stress is a primary trigger for cortisol production, managing it is key. Incorporating relaxation techniques like meditation, yoga, and deep breathing can help. * Prioritize Sleep: Aim for 7-9 hours of quality sleep to allow the body to recover and regulate cortisol levels. * Daily Movement: Regular, moderate exercise supports adrenal health by balancing stress and energy levels.

In summary, the adrenal glands play a vital role in maintaining overall hormonal balance, especially during stress. By focusing on a nutrient-dense diet and managing stress through lifestyle choices, you can support healthy adrenal function and prevent dysregulation.

Read the rest on https://debbiepotts.net/the-cortisol-and-weight-gain-connection/

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Is the Carnivore diet right for you? Today Coach Debbie talks to Lisa Wiedeman- an eye doctor for 33 yrs and carnivore for over 15 years. During these past years as a carnivore she has run four Half Marathons plus she lift weights using slow burn method of single set to failure. We talk about addictions, relationship to food, cravings and more thoughts from Lisa and her journey as... How did you overcome your sugar/carb addiction? Do you feel the carnivore lifestyle is healthy and sustainable?

Watch video here and hit subscribe! https://youtu.be/abu4COYvESo?si=zhLoBHqOcr0G2EyG

Dr. Wiedeman is an optometric physician with over 33 years in practice. She practices root cause healing. So many ocular diseases & disorders present themselves after long term eating of processed foods. She herself suffered from sugar/carb/processed food addiction and researched and came to eating a carnivore diet in 2009, over 15 years ago. She now dedicates most of her time providing one on one coaching, hosting coaching groups, Carnivore Beach Retreats and educating viewers on her YouTube channels. For information you can contact her on Instagram or YouTube @CarnivoreDoctor or on her website: carnivore-doctor.com Join her membership group where you will have daily contact to be able to talk & ask questions Https://carnivore-doctor-community.mn...

Carb Sober Community https://carnivore-doctor-community.mn...

Carnivore Beach Retreats Information http://carnivore-beach-retreat.mailch...

YouTube Channel / @carnivoredoctor For 1 on 1 Coaching: https://carnivoredoctor.bigcartel.com

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

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Are you matching your fueling and training?

Are you training based on your metabolism analysis ...or using math as a % of VO2 Max or Lactate Threshold?

n this episode, we dive into the critical connection between fueling and training, exploring how aligning your nutrition with your workouts can dramatically improve performance, endurance, and overall health. We’ll discuss the importance of personalized metabolic analysis and how tools like PNOE, a portable metabolic analyzer, can help you understand your unique metabolic profile to optimize your training and nutrition strategies.

What You’ll Learn:

• The significance of matching your fuel to your training needs.
• How the PNOE device measures metabolism and metabolic health at rest and during exercise.
• Insights into your body’s use of oxygen, production of carbon dioxide, and utilization of different fuel sources (fats vs. carbohydrates).
• Understanding your Resting Metabolic Rate (RMR) and how it impacts your daily caloric needs.
• How to identify your predominant fuel source through the Respiratory Exchange Ratio (RER).
• The importance of metabolic flexibility and how well your body switches between burning fats and carbohydrates.

Resting Metabolic Analysis with PNOE:

• Resting Metabolic Rate (RMR): Learn about the amount of energy your body requires to maintain basic functions at rest.
• Respiratory Exchange Ratio (RER): Understand how PNOE determines whether you’re primarily burning fats or carbohydrates at rest.
• Breathing Efficiency: Discover how breathing patterns at rest can indicate metabolic efficiency.

Exercise Metabolic Analysis with PNOE:

• VO2 Max: A key indicator of aerobic fitness, learn why a higher VO2 max reflects better cardiovascular and mitochondrial health.
• Ventilatory Thresholds (VT1 and VT2): Understand the shifts between aerobic and anaerobic metabolism and how they relate to fuel sources.
• Fuel Utilization Zones: Discover how specific heart rate zones correspond to fat and carbohydrate usage at different exercise intensities.
• Energy Expenditure: Learn how to calculate total calories burned during exercise and tailor your nutrition accordingly.
• Breathing Efficiency During Exercise: Insights into how your breathing patterns impact your performance and metabolic health.

Assessing Metabolic Health:

• Metabolic Flexibility: The importance of switching between fats and carbohydrates efficiently at rest and during exercise.
• Cardiovascular Fitness and Mitochondrial Efficiency: How VO2 max and ventilatory thresholds provide insights into your cardiovascular and mitochondrial health.
• Fat Oxidation Capacity: Essential for endurance athletes, learn how effectively your body burns fat at various exercise intensities.

Personalized Recommendations:

• Exercise Programming: How to tailor exercise intensity, duration, and type based on your unique metabolic data.
• Nutritional Guidance: Adjust your macronutrient intake to match your body’s fuel needs.
• Lifestyle Modifications: Tips to improve breathing patterns, metabolic flexibility, and overall health.

Summary: Matching your fueling with your training is key to optimizing performance, endurance, and metabolic health. PNOE offers a personalized and detailed approach to understanding your metabolism by analyzing respiratory gases at rest and during exercise, providing insights far beyond traditional methods. Tune in to discover how you can harness this powerful tool to enhance your training and achieve your fitness goals.

Connect with Us: Subscribe, rate, and review this podcast on Itunes! Follow us on Instagram for more insights, tips, and updates on optimizing your health and performance.

Links & Resources:

1. https://youtu.be/9fVzAqnHq6I
2. https://debbiepotts.net/how-pnoe-metabolic-active-test-determines-your-zones/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399937/
4. https://www.ultalabtests.com/partners/debbiepottscoaching/test/baseline-biomarkers-comprehensive

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?

Today I am grateful to chat with one of my long time mentors (from afar) JJ Virgin! JJ Virgin is a triple-board certified nutrition expert, Fitness Hall of Famer, and a passionate advocate for the healing power of nutrition. With a mission to redefine aging and longevity, JJ has launched three multimillion-dollar businesses, including a seven-figure personal brand, and founded the influential Mindshare Collaborative. She’s a prominent media personality, co-hosting TLC’s Freaky Eaters and serving as the nutrition expert on Dr. Phil. JJ is also the author of four New York Times bestsellers and the host of the popular podcast Well Beyond 40, with over 20 million downloads. Visit www.jjvirgin.com for free resources and programs.

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

We try to cover some of these top questions: Aging Powerfully: What motivates your focus on aging powerfully, and what does it mean to you?

Top Strategies for Aging: If you had to choose three things to improve the aging process, what would they be?

Pre-Weight Loss Preparation: What should be done before starting a weight loss program?

Body Composition Focus: Why is it more important to improve body composition rather than just losing weight, and what should we focus on?

Fat Loss and Muscle Building: Can you lose fat and build muscle simultaneously?

Key Nutritional Lever: What do you believe is the most crucial aspect of nutrition?

Protein for Women Over 40: Why is protein vital for women over 40, and what are your protein recommendations?

Menopause Avoidable Changes: What menopause-related changes can be avoided?

Resistance Training in Menopause: Is it too late for peri or post-menopausal women to start a resistance training program?

Contact Coach Debbie for a complimentary 20-minute call to discover more.

Connect and Follow Coach Debbie: www.debbiepotts.net

Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Strategies to Combat Anabolic Resistance: Higher Protein Intake: Aim for around 1.2 to 1.6 grams of protein per kilogram of body weight daily, with a focus on high-quality protein sources rich in leucine. Post-Exercise Nutrition: After resistance training, women in their reproductive years should consume around 20-35 grams of protein, while those in perimenopause and older should aim for 40-60 grams due to increased anabolic resistance. Resistance Training: Engage in regular, targeted resistance exercises, focusing on major muscle groups, to help counteract muscle loss.

Protein Timing: Distribute protein intake evenly across meals to maximize muscle protein synthesis throughout the day. Read the rest on https://debbiepotts.net/what-is-anabolic-resistance/ What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

Watch the video and hit subscribe for new downloads...https://youtu.be/Sw797je4ZXU?si=ZLwq7QkylB6Rph4d

Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right".

Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again.

Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Today we talk again to the brilliant Dr. Elizabeth Bright, ND, MICO who focuses on Osteopathy and Naturopathy Functional, effective, and gentle treatment. Share video with your friends who struggle with low thyroid... • Thyroid Health, Iodine & Carnivore Di...

https://youtu.be/CE0tlc8MIKY?si=J1q10pJtMKnXwE6y

Big questions we got from her followers include: What about Iodine?! Thyroid health-Sign of deficiency for men and women Autoimmune Hashimottos ...to take or not to take iodine? What are optimal thyroid levels? Do we need fiber for gut health? How is carnivore diet useful to rebalance hormones in peri menopause? Is it promoting estrogen production? The role of dairy - makes people store more fat? Mechanism behind cheese that tends to cause weight gain What should we eat and avoid - simplify as we age? Tips for men to improve hormone balance Any tips for exercise and lifestyle habits to help improve fat loss? Digestion-Leaky gut-chronic inflammation-Liver congestion and toxicity What about food sensitivities? Learn more about Dr. Bright https://www.elizbright.com/

Meat: Humans evolved to eat meat from ruminant animals millions of years ago. Over two million years ago, the human brain reached maximum size. It has been shrinking since the advent of agriculture. The large human brain reaches peak size from the nutrients in a diet high in meat and animal fat.

Salt: Eating carbohydrates makes the kidneys hold on to salt rather than excrete it. The body then retains water to balance the blood's sodium concentration. It's not the salt that causes water retention, higher blood volume, and subsequent high blood pressure.

Water: A diet high in carbohydrates means you need to drink more water. When you take out carbohydrates from you diet, you only need to drink when you are thirsty.

Carbohydrates cause stress. If stressed, you must drink more to give the adrenals the sodium they need to send messages. Artificial sweeteners are as stimulatory as sugar and, therefore, stressful.

Social Media: Instagram @dr.elizbright.do.nd Books: Good-Fat-Women-Menopause Menopause. Why do we go through it? How can we enjoy this time of life?There is a plethora of confusing and misleading information out there about menopause: what to take, what to eat. Women may begin to wonder: is there something wrong with our bodies? And if menopause is natural, why do doctors, pharmaceutical companies, and the media recommend so much medication to treat menopausal symptoms?

Watch on https://youtu.be/CE0tlc8MIKY?si=J1q10pJtMKnXwE6y

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In this episode, we dive into the significance of metabolism and how it impacts your overall health and well-being. Metabolism is more than just burning calories; it’s a complex process that drives everything from energy production to maintaining vital functions. Understanding your unique metabolic profile is key to optimizing your health, improving energy levels, and achieving sustainable fat loss, especially as you age.

Key Points Covered:

• Metabolism is the process by which your body converts food and drinks into energy, powering everything from basic cell maintenance to physical activity.
• Your metabolism is unique, influenced by factors such as age, body composition, hormones, physical activity, and diet.
• Understanding your metabolic function is essential for more than just weight management—it’s key to long-term health and well-being.
• Advances in metabolic testing now allow for precise assessments, providing data to create highly personalized health and fitness programs.

Next Steps: Incorporating specific blood markers alongside PNOE metabolic testing and lifestyle assessments can help design a customized program targeting your unique metabolic needs. This approach leads to better fat loss, improved energy, and healthier aging.

To take the next step in optimizing your health, schedule a free discovery call or a metabolism test with Coach Debbie Potts. Here’s how:

• Visit Her Website: www.debbiepotts.net
• Direct Scheduling Link: https://DebbiePottsCoaching.as.me/discovermore
• Learn More on Her YouTube Channel: https://www.youtube.com/@coachdebbiepotts

These resources will guide you in starting her personalized fat loss, performance, and longevity protocol based on data-driven insights.

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Debbie Potts is a holistic health expert with over 25 years in the fitness and wellness industry. Starting as a competitive athlete and coach, she evolved into a recognized leader in holistic health. Her mission is to guide individuals in uncovering hidden stressors and optimizing their health through her "WHOLESTIC Method." This personalized approach focuses on addressing the unique needs of each person, aiming to treat the whole individual from the inside out.

Debbie is also a podcast host, author, and speaker who uses her platform to inspire others to take control of their health. She runs “The Fit & Healthy Athlete Podcast” and has authored books like Life Is Not a Race and The WHOLESTIC Method Manual & Workbook. Debbie combines her extensive certifications and experience to coach individuals in restoring vitality, addressing "METABOLIC CHAOS®," and thriving as they age.

Through her career, Debbie has operated a fitness studio, offered personalized coaching programs, and specialized in areas like metabolic efficiency and functional nutrition. She takes a “health detective” approach, identifying the root causes of health challenges while empowering people to embrace a balanced, resilient lifestyle. Her website, www.debbiepotts.net, offers more insights into her transformative health strategies.

Welcome to the show and stay tuned for the new fall season starting in September with weekly guest interviews released every Tuesday.

Today's rabbit hole conversation included blogs and articles as:

1. https://gundrymd.com/dr-gundry-diet-food-list/
2. https://shawnwells.com/2020/07/02/your-guide-to-lectins-phytates-oxalates/
3. https://debbiepotts.net/what-are-plant-toxins/
4. https://debbiepotts.net/plant-based-protein-vs-animal-based-protein-powders/
5. https://debbiepotts.net/not-all-protein-is-equal/
6. https://bradkearns.com/2022/10/20/the-new-carnivore-scores-chart/
7. https://www.nutritionwithjudy.com/carnivore-diet-gut-health
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/

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A new season is about to begin ...with a new name to help you learn how to be fit and healthy from the inside out with The WHOLESTIC Method approach with your host Coach Debbie Potts.

Are you an ambitious, high performer on a mission to improve the aging process?

Do you struggle to get the desired results even when doing all the "right" things?

Who is Coach Debbie Potts? Learn about my purpose and mission...

Video - and hit subscirbe as the interview arrive here first!

https://youtu.be/UQ8k1Wigw8M?si=PoQQfZ31HZ76OoLO

https://debbiepotts.net/who-is-debbie-potts/

Learn about my upcoming September Challenge 30 days with 30 people! https://debbiepotts.net/the-wholestic-method-30-day-fat-loss/

Learn about Lumen and our code

https://www.lumen.me/shop?discount=B2BPWM

https://debbiepotts.net/how-to-use-the-lumen-to-determine-your-fueling-exercise-plan/

Learn new tips to improve the aging process

https://debbiepotts.net/tips-to-improve-the-aging-process/

What are you doing today to live your best self at age 70, 80 and 90 plus years old?

Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again.

Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method

https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?

Sign up for our YouTube channel and watch our conversations here- hit SUBSCRIBE!

Today we dive into training zones, fuel sources at various intensities, testing and not guessing plus more tips from the master Joe Friel! Joe Friel is a life-long athlete and has a masters degree in exercise science. He has trained and conferred with amateur and professional endurance athletes from a wide variety of sports since 1980. Based on this experience he cofounded TrainingPeaks.com in 1999 with son Dirk Friel and friend Gear Fisher. He currently coaches only a few athletes. He mostly focuses on training emerging top-level coaches on best practices in preparing endurance athletes for competition. This regularly takes him to coaching seminars around the world. He also consults with corporations in the sports and fitness industry and with national Olympic governing bodies worldwide. His Training Bible books for road cyclists, mountain bikers, and triathletes are used by several national sports federations to train their coaches. Friel’s philosophy and methodology for training athletes was developed over more than 40 years and is based on his strong interest in sport science research and his experience training hundreds of athletes with a wide range of abilities. His views on matters related to training for endurance sports are widely sought and have been featured in such publications as VeloNews, Bicycling, Outside, Runner’s World, Women’s Sports & Fitness, Men’s Fitness, Men’s Health, American Health, Masters Sports, The New York Times, Triathlete, 220, and many more. Joe lives and trains in the mountains of Sedona, Arizona. Learn more on his website and be sure to order his new 5th edition of The Training Bible! https://joefrieltraining.com/a-quick-guide-to-setting-zone/ What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey.

Choose to thrive each day and not survive the day.

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Today we dive into a third episode on Essential Amino Acids as from the team at Body Health and Perfect Aminos.

What are essential amino acids?

How do we get stronger as we age?

What are the strategies to building muscle?

How should we use EAA for recovery and repair from workouts?

For overall health and energy, increased lean muscle mass, collagen production, and stronger bones, take a baseline of 1 - 3 servings daily:

For maximum utilization of PerfectAmino it’s best to take it 30 minutes before other fats or proteins, or 1-2 hours after. However, if this is not possible you will still get fantastic results and near 99% utilization – so don’t worry! Start with the following amounts for your body weight:

• Up to 110 lbs: Take 1 - 2 servings first thing in the morning or before bed.
• 110 - 140 lbs: Take 2 servings first thing in the morning or before bed.
• 140 - 170 lbs: Take at least 2 servings first thing in the morning and 1 before bed.
• 170 - 200+ lbs: Take at least 2 servings first thing in the morning and 1-2 before bed.

If you take those amounts you should be noticing positive changes within a couple of weeks.NOTE: When taking two servings in a day it is most effective when taken at the same time, not split up.

If you workout daily: To improve performance, you may want to add 1-2 servings to the above. Take PerfectAmino before your workout as well as before bed, to enhance recovery. You will get the most for recovery taking PerfectAmino before bed. However, it can also be taken 20-30 minutes before a workout for maximum endurance and prevention of muscle loss, especially during fasted workouts. One would not then need to take more after the workout as the aminos will still be in your blood stream helping recovery. They will normally be in the blood stream for about 2-3 hours.

There are some larger people who do intensive, 1-2 hour workouts and use PerfectAmino as their main protein source. They take 2 servings in the morning, 2 servings before their workout, and then 2 before bed. They do very well with this as their primary source of protein.

https://bodyhealth.com/collections/perfectamino-tablets-and-powders and use our code LOWCARBATHLETE for a discount!

Any questions? Send them to Coach Debbie Potts at www.debbiepotts.net

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?

Almost all of us are missing essential vitamins and minerals from our diets that leave us feeling unwell and unable to achieve our health goals—even those of us who take our daily multi, buy organic produce, or have tried to kick-start our health with different dietary habits. Now, bestselling author Dr. Sarah Ballantyne throws all of that out the window in favor of a simple yet radical idea: choose foods to meet our nutritional needs. Unlock health and vitality with Nutrivore, a transformative guide that navigates the world of nutrition, dispels diet myths, and empowers you to embrace a nutrient-focused lifestyle tailored to your unique needs. With no food off-limits, Nutrivore is a permissive dietary structure, emphasizing nutrient-rich selections compatible with your preferred diet or anti-diet, that can reduce your risk of future health problems and help alleviate the symptoms you’re currently facing—so you can finally start feeling good every day.

Dr. Sarah Ballantyne, PhD is the founder of Nutrivore.com and New York Times best-selling author of Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat. She creates educational resources to help people improve their day-to-day diet and lifestyle choices, empowered and informed by the most current evidenced-based scientific research. With Nutrivore, Dr. Sarah has created a positive and inclusive approach to dietary guidance, based in science and devoid of dogma, using nutrient density and sufficiency as its basic principles: Nourishment, not judgment.

The book releases May 14th, 2024. Link: https://nutrivore.com/go/book/

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again.

Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Dr Mikki Williden graduated with Bachelor of Science in Human Nutrition, and a Bachelor of Physical Education from the University of Otago, Dunedin, New Zealand. She attained her Masters in Science (Human Nutrition) with First Class Honours in 2003, focusing on the development of a childhood obesity prevention programme. As a registered nutritionist, Mikki has been privately consulting with clients since 2006 and has worked with a vast number of people with different health and performance goals. In 2011 she obtained her PhD after completing her doctoral thesis in health and productivity in the New Zealand workforce and spent several years in the academic environment working on research projects related to low carbohydrate high fat diets. She hosts a twice-weekly podcast, Mikkipedia, which dives deep into the topics of nutrition, longevity, fitness and health and is the Director of Nutrition for SFuels, an innovative sports nutrition company. She is the creator of Mondays Matter, a successful fat loss group programme that utilises evidence-based techniques to help thousands of people support their body composition goals, alongside personal consultations and monthly meal plans to support an individual’s health goals. www.mikkiwilliden.com Watch our video conversation and the follow up video here: https://youtu.be/YPI1hu2OFSY?si=BJ1gwLE3RKQRfMK2 https://youtu.be/RJjL0tay-Jo?si=QfWqcAZkN-GWN2I6 1. Fueling used at various intensities Zone 2 vs. Zone 4/5 2. Testing and not guessing zones and fat oxidation rates 3. Fueling during training zone 2 1. Fasted vs. fed - eating real food - nutrient timing 2. During training session (bike vs. run) 3. Carb dose per hour if over 1h30 or 2 hours plus? 4. Fuel type and purpose 5. hydration- electrolytes 4. Fueling during racing 1. pre workout 2. during 3. hydration 5. Post workout fuel 6. Men vs. women 7. Zone 2 endurance LSD vs. HIIT/SIT/Heavy lifting fuel source used and when to fuel with extra calories

Do you want to learn more on this topics? Send your questions, experiences and comments to Coach Debbie and Mikki via www.debbiepotts.net

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Aonghus is CEO and co-founder of FoodMarble, the maker of the world's first digestive breath tester. Coming from an engineering background, Aonghus originally created this technology to help his wife figure out which foods she could eat, so she could get a handle on her gut health challenges. He's passionate about helping people measure and truly understand the workings of their own digestive systems. Find out more at foodmarble.com

Watch the video conversation here and hit subscribe for updates!

Listen to my recent interview here with Dr. Davis on SUPER GUT protocols. Food Marble Topics: 1. What is your purpose, passion and mission? 2. What is the AIRE DEVICE? 3. How does our digestion optimally and what goes wrong for many people? 4. How gases are produced - SIBO and why? 5. What is the process? Track what you eat to understand how different foods impact your digestion. 6. How breathe impacts gut health - SIBO 1. Take breath tests 2. After you eat, the app asks you to take breath tests. The results help you track your digestion in real time. 3. Monitor and improve your symptoms 4. See how food, sleep and stress are affecting your gut and make changes.

1. What are the BENEFITS of testing and not guessing SIBO and foods - how to use data to course correct and health- correlate with building a SUPER GUT!? 8. Personalised info- how does it help personalize info = real-time results. 9. How would using a FoodMarble breath tester and app will help you find the foods that work for your digestive system. It’s easy, it’s validated, it’s all in your breath. Save on your device with code DEBBIE or click here

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Today I dive into Tru Age Diagnostics with co-founder Hannah Went. Hannah Went has a lifelong passion for longevity and breakthrough, disruptive technologies that drive radical improvement to the human condition. She attended the University of Kentucky and graduated with a degree in Biology. During that time, she had multiple research internships studying cell signaling and cell biology. After graduation, she worked for the International Peptide Society as their Director of Research and Content. Through work in the integrative medicine industry, Hannah saw an opportunity for methylation based age diagnostics and started TruDiagnostics in 2020. TruDiagnostic is a company focusing on methylation array-based diagnostics for life extension and preventive healthcare serving functional medicine providers. TruDiagnostic has a commitment to research with over 30 approved clinical trials investigating the epigenetic methylation changes of longevity and health interventions. Since TruDiagnostic’s inception, they have created one of the largest private epigenetic health databases in the world with over 15,000 patients tested to date. Hannah has since created Everything Epigenetics where she shares insights on how DNA regulation has an impact on your health. Video link to share: https://youtu.be/IANm4qxkTXI www.everythingepigenetics.com www.trudiagnostic.com https://www.instagram.com/everythingepigenetics/ Save on your Tru Age test with our code LOWCARBATHLETE! What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?

Perhaps you would benefit from testing and not guessing what is actually going on under the hood as with a program from Wild Health for Precision Medicine and get some "CLARITY" on what YOU should be doing to improve your future self! Watch the interview or listen on https://youtu.be/SIYCVgcP47E

What is Precision Medicine? Personalized health plans for optimal wellbeing...Precision Medicine is a genetics-based approach to personalized care. Informed by biometrics, genomics, and lifestyle factors, our health plans include individualized recommendations for diet, exercise, sleep, mental health, disease risk reduction, and more.

Dr. Matthew Dawson attended medical school at The University of Kentucky before completing his residency in emergency medicine at The University of Utah, where he served as both chief resident and fellow. He has practiced medicine and was an associate professor at the University of Kentucky for 7 years, with an acute interest in functional medicine and, later, genomics. Dr. Dawson’s obsession with performance optimization began well before medical school. In high school, he would implement any fitness or nutrition technique that’d give him ‘an edge’ in athletics, resulting in college scholarship offers in two sports. Dr. Dawson carried this obsession with him through medical school and into his profession as a physician, earning numerous national awards for education, innovation, and leadership on account of his research and approach to health care.

‍Dr. Dawson crystallized this approach to providing patients with true health care, rather than sick care, by building Wild Health – a Precision Medicine service providing personalized, genetics-based care to help patients achieve optimal wellbeing. In that, Dr. Dawson has also trained thousands of physicians in Precision Medicine through online education, and has lectured in over twenty countries around the world. Dr. Dawson also co-hosts the Wild Health Podcast, a tool for teaching thousands about personalized, genetics-based Precision Medicine. His passion to help patients maximize their health span and perform at their absolute best considers all aspects of health: mental, physical, and spiritual.

Fast Facts:

• Started a landscaping business in middle school – sold it in high school
• Co-owner & Chief Farming Officer of the Kentucky Castle
• CEO, Co-Founder of Wild Health
• Co-Founder of Ultrasound Leadership Academy – he traveled the country and world training thousands of doctors in point of care ultrasound
• Real Estate Investor

Learn more on https://www.wildhealth.com/

Get started here- https://app.wildhealth.com/getstarted/

Dr. Matt Dawson explains what drove him to create Wild Health program. We talk today about: What is PRECISION MEDICINE mean to you?

What is the research and experience with combining blood chemistry, functional labs and genetics as you create in the CLARITY Report?

What is the process to improve our current self in order to create our ideal future self?

How does this program help the endurance athlete improve the aging process? Fat loss, performance gains and longevity?

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. www.debbiepotts.net

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Perhaps you are not eating right your metabolic type or training right for your hormones? How is your gut health? Microbiome? Metabolic health markers?

Watch our video here - plus hit subscribe as we move to doing more video weekly

Tune in to the latest episode of Debbie Potts' Low Carb Athlete Podcast as she sits down with the insightful Stephanie Holbrook, founder of stephanieholbrook.com. Together, they delve into various topics that will pique your interest.

From the secrets to optimizing athletic performance on a low-carb diet and as an endurance athlete, Debbie and Stephanie leave no stone unturned.

Join them as they answer burning questions about sustainable weight loss, the role of mindset in achieving fitness goals, and how to navigate the world of health and wellness confidently.

Whether you're a seasoned athlete or just starting your fitness journey, this episode is packed with valuable insights that will leave you feeling empowered and motivated.

Tune in now and take your fitness and nutrition knowledge to the next level!

You can find Coach Stephanie

1. Website https://stephanieholbrook.com/
2. Facebook https://www.facebook.com/coachstepholbrook/
3. Twitter:https://twitter.com/sholbk

References & Resources:

1. https://stephanieholbrook.com/keto-for-endurance/#strategic-carb-intake-within-keto-diets-for-optimal-performance
2. https://ofm.io/rethinking-carbohydrates-a-deep-dive-into-inflammation-insulin-and-womens-health/
3. https://debbiepotts.net/do-you-struggle-with-chronic-inflammation/
4. https://debbiepotts.net/fit-and-healthy-from-the-inside-out/.
5. https://debbiepotts.net/what-is-oxidative-stress/
6. https://philmaffetone.com/180-formula/

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Listen and learn from Dr. Davis on "Unlocking Infinite Health: Journeying Inside the Super Gut" In this episode, we dive deep into the world of infinite health with renowned cardiologist and author, Dr. William Davis. Dr. Davis shares insights from his latest book, "Supergut," and explores how aging endurance athletes can optimize their health from the inside out. From defining optimal health to unraveling the mysteries of SIBO and SIFO, this conversation is a roadmap for achieving your best future self. Key Topics Covered: Defining Optimal Health: Dr. Davis shares his perspective on what it means to be a health optimizer and how we can strive to become our best future selves. Demystifying the Super Gut: Learn about the significance of the microbiome in achieving optimal health and the concept of the "super gut." Understanding SIBO and SIFO: Dr. Davis breaks down Small Intestinal Bacterial Overgrowth (SIBO) and Small Intestinal Fungal Overgrowth (SIFO), discussing their causes, symptoms, and prevention strategies. Lessons Learned: Reflecting on his journey since publishing "Supergut" and past books, Dr. Davis shares valuable insights and discoveries. Practical Solutions: Discover actionable steps to prevent and resolve SIBO/SIFO and embrace a lifestyle of infinite health. Accessing Resources: Dr. Davis discusses online courses, programs, and community support for implementing his protocols and achieving optimal health. Links and Resources: Dr. William Davis's website: DrDavisInfiniteHealth.com "Supergut" by Dr. William Davis 10-Day Detox Program Inner Circle Membership for ongoing support and education https://drdavisinfinitehealth.com/about/ Tune in to unlock the secrets of infinite health and embark on a transformative journey from the inside out! Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Are you fit and healthy from the inside out?

How do you know?

Test and not guess if you can...or try a food elimination plan and add in gut healing foods to create a SUPER GUT!

Here are some key findings from relevant research on gut health for the fit and active individual...

1. Increased Intestinal Permeability: Endurance exercise, particularly prolonged and intense bouts, has been associated with increased intestinal permeability, commonly referred to as “leaky gut.” This increased permeability allows for the passage of larger molecules (such as bacteria, toxins, and undigested food particles) through the intestinal barrier, potentially triggering immune responses and inflammation.
2. Gastrointestinal Symptoms in Athletes: Endurance athletes, such as marathon runners, triathletes, and cyclists, frequently report gastrointestinal symptoms during or after exercise, including bloating, abdominal pain, diarrhea, and nausea. These symptoms may be indicative of gut dysfunction or increased permeability.
3. Mechanisms of Gut Permeability: Several mechanisms have been proposed to explain the relationship between endurance exercise and gut permeability. These include decreased blood flow to the gut during intense exercise, oxidative stress, release of inflammatory cytokines, alterations in gut microbiota composition, and changes in intestinal tight junction proteins that regulate barrier function.
4. Impact on Performance and Recovery: The presence of leaky gut and gastrointestinal symptoms in athletes may impair performance, hinder recovery, and increase susceptibility to infections and inflammatory conditions. Chronic exposure to exercise-induced gut stress could also contribute to long-term health consequences, although more research is needed to fully understand these effects.
5. Nutritional Strategies: Nutritional interventions, such as dietary modification, supplementation with probiotics or specific nutrients (e.g., glutamine, zinc), and timing of food intake, may help mitigate exercise-induced gut damage and improve gut health in athletes. However, the efficacy of these strategies remains to be fully elucidated.

Overall, while there is growing evidence suggesting a correlation between endurance exercise, gut permeability, and gastrointestinal symptoms in athletes, further research is needed to better understand the underlying mechanisms and develop targeted interventions to optimize gut health and performance in this population.

Learn more by reaching out to Coach Debbie Potts at www.debbiepotts.net

https://debbiepotts.net/fit-and-healthy-from-the-inside-out/

https://www.amymyersmd.com/article/gluten-cross-reactive-foods#How_Does_Gluten_Cross-Reactivity_Work

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? DR. TOM O’BRYAN, DC, CCN, DACBN, is an internationally recognized speaker focused on food sensitivities, environmental toxins and the development of autoimmune diseases. Dr. O’Bryan is considered a “Sherlock Holmes” for chronic disease and holds teaching faculty positions with the Institute for Functional Medicine and the National University of Health Sciences.

He is the author of You Can Fix Your Brain and The Autoimmune Fix. The Inflammation Equation docuseries:

https://theinflammationequation.com/

https://thedr.com/ https://www.facebook.com/thedr.com.english/ https://www.instagram.com/thedrtomobryan

https://twitter.com/theDr_com

https://www.linkedin.com/in/dr-tom-o-bryan-10433920/

What are you doing today to live your best self at age 70, 80 and 90 plus years old?

Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

Check out the upcoming docuseries... April 4th, 2024

Watch out video and hit subscribe: https://youtu.be/CWDTylr3z2E?si=oIHlq1m6KOYQEJOC

Sign up for the The Inflammation Equation docuseries: https://theinflammationequation.com/lowcarb

Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

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Metabolic analysis involves the measurement and analysis of metabolic processes within the body. This includes the study of how the body produces, utilizes, and regulates energy during various activities and conditions. Metabolic analysis is crucial for understanding physiological responses to exercise, nutrition, disease, and environmental factors.

The systems typically measured in metabolic analysis include:

1. Energy Systems: This includes the aerobic and anaerobic energy systems. The aerobic system primarily utilizes oxygen to produce energy through oxidative processes, while the anaerobic systems generate energy without oxygen, primarily through glycolysis.
2. Respiratory System: Measurement of oxygen consumption (VO2) and carbon dioxide production (VCO2) provides insights into energy expenditure and substrate utilization.
3. Cardiovascular System: Heart rate, cardiac output, and blood pressure are often measured to assess the cardiovascular response to metabolic demands.
4. Muscular System: Muscle metabolism, including the utilization of energy substrates such as glucose, fatty acids, and amino acids, is analyzed to understand muscular fuel utilization and fatigue mechanisms.
5. Endocrine System: Hormonal responses, such as changes in insulin, cortisol, and catecholamines, are often monitored during metabolic analysis as they play crucial roles in regulating metabolism and energy balance.
6. Nutrient Utilization: Understanding how the body uses different fuels (carbohydrates, fats, and proteins) during rest, exercise, and recovery provides valuable information about metabolic flexibility and efficiency.

Fuel sources used in exercise at various intensities:

1. Low-intensity Exercise: During low-intensity activities such as walking or light jogging, the body primarily relies on fat oxidation for energy production. This is because fat oxidation can supply a sufficient amount of energy aerobically without the need for rapid energy production.
2. Moderate-intensity Exercise: As exercise intensity increases, there's a shift towards greater carbohydrate utilization to meet energy demands. The body starts relying more on glycogen stores in muscles and liver, breaking them down into glucose for energy production.
3. High-intensity Exercise: During high-intensity activities like sprinting or intense weightlifting, the body's energy demands exceed the capacity for aerobic metabolism. In this case, the anaerobic glycolytic system becomes the primary energy source, rapidly breaking down stored glycogen to produce ATP without oxygen- producing lactate to be re-used as fuel.

Overall, the body adapts its fuel utilization based on exercise intensity and duration, balancing between aerobic and anaerobic pathways to meet energy demands efficiently while maintaining homeostasis. Metabolic analysis helps to understand these processes and optimize performance, training, and nutritional strategies.

Understanding metabolic analysis and exercise fuel utilization provides valuable insights into how the body responds to different intensities of exercise. By optimizing these processes, individuals can enhance performance, improve training outcomes, and achieve their fitness goals more effectively. Stay tuned for more episodes where we continue to explore the fascinating science behind human physiology and exercise performance.

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Let's chat with Stan Efferding and learn more about how to improve the aging process! "Compliance is the Science"! Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the Worlds Strongest Bodybuilder. Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years.

Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine.Stan is also a successful Entrepreneur having built three different start-up businesses into multi-million dollar companies.

https://stanefferding.com/products/vertical-diet-peak-performance-detailed-program-notes https://theverticaldiet.com/

We dive into ...

What are common myths on social media for exercise and performance gains we hear about lately?

What’s the best exercise as we age?

How do we improve muscle strength, metabolic health and longevity markers?

How can we measure improvements/progress?

What’s the best way to recover from injury/pain, over exercise, over doing life?

Upcoming Events & Links: He just released the vertical diet 4.0 ebook.

Releasing the “Worlds Strongest Diet” hard copy for athletes trying to gain mass. Website: StanEfferding.com. IG @stanefferding. YouTube Stan Efferding

Watch out video on https://youtu.be/yX7YinWYeSc?si=kwH8euTALNu2kAnA

Head to www.debbiepotts.net for more information

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?

Here are some links for my rabbit hole chat today...

1. https://peterattiamd.com/exercising-for-longevity-peter-on-zone-2-and-zone-5-training/
2. https://peterattiamd.com/live-qa-on-zone-2-exercise/
3. https://peterattiamd.com/category/exercise/aerobic-zone-2-training/
4. https://www.drstacysims.com/blog/what-women-need-to-know-about-zone-2-training
5. https://www.mindbodygreen.com/articles/zone-2-for-women 5.
6. https://www.oprahdaily.com/life/health/a45756347/gabrielle-lyon-forever-strong/
7. https://debbiepotts.net/zone-two-or-hiit-training-to-performance-gains/

Sponsors: use our code LOWCARBATLETE https://paleovalley.com/store/beef-sticks

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What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Do you drink alcohol weekly? Today I get to talk to Brooke Scheller, DCN, CNS. She is the founder, CEO, and Fellow Sober Woman. Dr. Brooke Scheller is a doctor of clinical nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink: Heal Your Gut, Mend Your Mind, and Improve Nutrition to Change Your Relationship with Alcohol. Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, with members around the globe.

Dr. Brooke is an author and contributor to many health platforms, and has been featured on websites like Forbes and Oprah Daily.

Mentioned episodes from Huberman Lab:

https://www.hubermanlab.com/episode/what-alcohol-does-to-your-body-brain-health

https://www.hubermanlab.readablepods.com/effects-of-alcohol-consumption/

https://www.hubermanlab.readablepods.com/blog/mitigating-negative-effects-of-alcohol/

Follow Dr. Brooke on Instagram @drbrookescheller

EDUCATION & CREDENTIALS Doctor in Clinical Nutrition (DCN) Maryland University of Integrative Health Board Certified Nutrition Specialist (CNS) American Nutrition Association Master of Science in Applied Clinical Nutrition New York Chiropractic College Bachelor of Science in Nutritional Sciences Rutgers University Applying Functional Medicine in Clinical Practice, Institute for Functional Medicine (IFM)

SPECIALTIES

• Functional sobriety
• Functional medicine
• Sober nutrition
• Sober wellness
• Chronic health concerns
• Autoimmune disease
• GI disorders and gut health
• Mood and mental health disorders

https://www.brookescheller.com/

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. Chat with me at www.debbiepotts.net

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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

Today I chat with Dr. Vincent Pedre on his new program "Gut-Brain Mastery: Slay Your Stress, Sharpen Your Focus, and Unlock the Intuitive Potential Within Using the Power of the Gut-Brain Connection". He is super passionate about the role the gut plays in our mental health, something that has been mostly ignored when dealing with people suffering from anxiety, depression, overwhelm, stress, poor focus, ADHD, and indecisiveness.

What are the keys to Gut-Brain Mastery? How does gut health impact performance for athletes? How does gut -brain connection help us improve the aging process? What are action items people can do today to improve their future self?

Sign up for his upcoming masterclass, you'll dive into topics like: The intricate dance between your gut and brain and how they communicate (it's like they're texting each other all day! )

Why your gut is actually your second brain (mind-blowing, I know! ) Simple, actionable steps you can take to nurture this connection and elevate your overall well-being (because who doesn't love a good life hack? And at the end, you will have the opportunity to ask Dr. Pedre your questions during a LIVE Q&A Session! I’ve interviewed Dr. Pedre more than once — trust me, you don’t want to miss this opportunity to learn from one of the greats in his field.

Watch our video here- and hit subscribe for upcoming video alerts! https://youtu.be/wMKam5NPa3M

Mentioned our podcast- LOWCARBATHLETE https://pedremd.com/about/ Facebook: https://www.facebook.com/DrVincentPedre/ Instagram: https://www.instagram.com/drpedre/ LinkedIN: https://www.linkedin.com/in/vincent-pedre-m-d-3319405b/ TikTok: @drpedre

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Today Debbie dives into the delicate role of AMPK and MTOR Pathway. Just as insulin, cortisol, cholesterol, and glucose... MTOR isn't bad. It is the GOLDILOCKS Effect of everything in our body. Our body has it's innate intelligence to maintain homeostasis - fascinating ability to turn up or turn down different mechanisms to keep us functioning at optimal leve- until we do something TOO much or TOO little. The effectiveness of fasting or exercise may also depend on individual factors, including an individual’s health status, age, and metabolic health. Combining both fasting and exercise may have synergistic effects on AMPK activation and overall cellular health. AMPK: * Nutrient Sensing: Acts as a cellular energy sensor. * Activation: Triggered by the depletion of energy stores, resulting in a high AMP/ADP:ATP ratio. * Effects on Metabolism: + Increases the oxidation of free fatty acids (FFA) and glucose. + Reduces cholesterol and fatty acid synthesis. * Regulation by Nutrients: + Activated during fasting. + Suppressed by the presence of carbohydrates and amino acids. * Role in Cellular Processes: + Signaling to increase mitochondrial biogenesis. + Promotes aerobic metabolism.

mTORC1: * Activation: Activated by various signals, including resistance exercise. * Effects on Protein Synthesis and Growth: + Increases protein synthesis. + Contributes to muscle hypertrophy. * Activation Signals: + Metabolites of muscle damage. + Growth hormone (GH). + Essential amino acids (EAA) and branched-chain amino acids (BCAA). + Carbohydrates and insulin. * Inhibition by AMPK: mTORC1 is inhibited by AMPK, creating a reciprocal relationship.

Read the rest of the notes on:

https://debbiepotts.net/ampk-vs-mtor-pathway/

or watch on our YouTube channel

https://www.youtube.com/watch?v=0yUW_-43tOc

What are your thoughts, questions or suggestions? Which rabbit hole are we going to go down next week? Send message to www.debbiepotts.net to Coach Debbie Potts.

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A common theme right now is the "30 gram cheat sheet" as ...

30 grams of protein cheat sheet: * 1 1/2 cups Greek yogurt * 1 cup tempeh * 5 oz shrimp (about 10 large shrimp) * 1 cup cottage cheese * 4 oz chicken (about half of a chicken breast) * 5 oz grass-fed steak (slightly larger than a deck of cards) * 1 1/2 cups tofu * 2 cups black beans * 5 oz wild-caught salmon (about one fillet) * 5 eggs

But do these protein foods have the right balance of essential amino acids as leucine to stimulate muscle protein synthesis?

Let's go down a new rabbit hole!

https://debbiepotts.net/tips-to-get-your-30-50g-protein-per-meal-to-stimulate-mps/

https://debbiepotts.net/plant-based-protein-vs-animal-based-protein-powders/

https://www.wellandgood.com/protein-cheat-sheet/

https://debbiepotts.net/why-you-need-to-focus-on-muscle-health-as-you-age-not-just-vo2-max/

Leucine is an essential amino acid that plays a crucial role in stimulating muscle protein synthesis.

1. 1 1/2 cups Greek yogurt: Yes, Greek yogurt typically contains around 2.5-3 grams of leucine per serving.
2. 1 cup tempeh: Yes, tempeh usually contains around 2.5-3 grams of leucine per cup.
3. 5 oz shrimp: Yes, shrimp contains around 2.5-3 grams of leucine per 5 oz serving.
4. 1 cup cottage cheese: Yes, cottage cheese generally contains around 2.5-3 grams of leucine per cup.
5. 4 oz chicken: Yes, chicken breast usually contains around 2.5-3 grams of leucine per 4 oz serving.
6. 5 oz grass-fed steak: Yes, steak typically contains around 2.5-3 grams of leucine per 5 oz serving.
7. 1 1/2 cups tofu: Yes, tofu usually contains around 2.5-3 grams of leucine per 1 1/2 cup serving.
8. 2 cups black beans: No, black beans do not typically contain enough leucine to meet the 2.5-3 gram threshold. They contain around 1.8 grams of leucine per cup.
9. 5 oz wild-caught salmon: Yes, salmon typically contains around 2.5-3 grams of leucine per 5 oz serving.
10. 5 eggs: Yes, eggs usually contain around 2.5-3 grams of leucine per 5 egg serving.

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I wanted to repost/resahre this episode with Whitney on the Wheat Zoomer test results for me as I find this lab test so helpful to use in our health investigation process along with a gut test, hormone DUTCH test, food sensitivities and blood chemistry assessment. We need to look at the WHOLE picture and collect clues to put the missing pieces of the puzzle back together to restore our vitality and homeostasis. The body has its own amazing innate intelligence but sometimes we need to investigate what is throwing us out of balance and creating dysfunction. Chronic stressors accumulate and lead to dys-function so we need to address the external and HIIDEN internal sources of CHRONIC stress that impact the WHOLE you - and may hold you back from living your best life. Do you want to feel, look and move your best in life as you age?

Watch the video on my Wheat Zoomer test a few years ago to understand the report:

Wheat Zoomer Video with Whitney Morgan

Let's investigate what is off balance in your body if you want to be a health optimizer!

The Wheat Zoomer panel assesses sensitivity to wheat, autoimmune disease, and intestinal barrier stability. If you suspect you have wheat sensitivity, multiple food sensitivities, intestinal permeability, autoimmune disorders, or chronic inflammation, you may benefit from this panel.

Do you struggle with these symptoms? •Gastrointestinal inflammation •Excessive fatigue after meals •Joint pains •Lack of concentration/Brain fog •Diarrhea •Bloating sensation •Gas (of any kind) •Nausea •Headaches, including migraines •Neurological symptoms (memory loss, balance problems, numbness, tingling, anxiety) •Eczema or psoriasis •Low vitamin D status One out of seven Americans is at least somewhat sensitive to wheat- Wheat sensitivity can/may contribute to leaky gut, autoimmune disease (Celiac), and neurological symptoms Wheat sensitivity may damage the intestinal lining, causing further inflammation Chronic inflammation is associated with serious diseases, including heart disease, diabetes, cancer, arthritis, Crohn’s disease, and ulcerative colitis Uncovering wheat sensitivities is an easy and critical step in developing a nutritional plan to reduce inflammation and prevent disease Let's test and not guess what is going own under your hood! Schedule a free discovery call with Coach Debbie Potts via www.debbiepotts.net

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Are you ready to take your training to the next level?

Your breath holds incredible insights into your peak performance and longevity. For over a century, scientists have studied breath to understand our bodies at a molecular level and unlock the secrets to optimizing our nutrition, exercise, and lifestyle choices. And now, with the PNOĒ test, breath analysis (also known as metabolic or VO2max testing) is easier than ever, providing clinical precision without the need for a medical facility. Whether your goals include shedding a few pounds, conquering your first marathon, or maximizing your overall well-being, success lies in understanding your body’s needs. PNOĒ covers all the crucial elements of your biology, offering personalized nutrition, training, and breathwork programs that guarantee your success. Here’s what PNOĒ can do for you: Precision Weight Management: PNOĒ analyzes your metabolism clinically, determining the optimal workout plan, calorie intake, and macronutrient distribution that will boost your metabolism and lead to sustainable weight management. Endurance Enhancement: PNOĒ measures the efficiency of your heart, lungs, and cells, identifying limiting factors and providing a customized plan to overcome them. It also offers valuable metrics for training and races, including movement economy, personalized training zones, and specific fat and carbohydrate requirements. Longevity Optimization: PNOĒ accurately measures your VO2 max, cellular health, and metabolic efficiency—powerful predictors of your lifespan and well-being. It also detects early risk factors for heart, lung, and metabolic syndromes, empowering you to take proactive steps toward better health. Completing the PNOĒ test is a breeze—it only takes about 12-15 minutes of exercise while wearing the PNOĒ mask that analyzes your breath. Ready to unlock your full potential? Contact us now to schedule your PNOĒ test and take the first step towards reaching your peak performance and enjoying a fulfilling, healthy life.

Message via www.debbiepotts.net

1. https://debbiepotts.net/determine-you...
2. https://debbiepotts.net/zone-2-or-spr...
3. https://debbiepotts.net/how-pnoe-meta...
4. https://debbiepotts.net/what-are-the-...
5. https://debbiepotts.net/what-if-you-d...

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??

Connect and Follow Coach Debbie: WEB: http://debbiepotts.net/

Watch the video here Tips to improve your Longevity Markers

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Who is Amy Puzey and what is her mission?? Amy began her education in nursing at University of Alberta and a few years into her degree realized she wanted to work on the preventative side of health and switched to study holistic nutrition. She became a holistic nutritionist in 2005 and CEO and National Race Director of 5Peaks in 2013 to take the Canadian trail running community to the next level. She sold 5Peaks in 2021 to fully dedicate herself to Goodphyte. In 2008, Amy started researching how the enzyme phytase could neutralize the anti-nutrient, phytate, and the result is GoodPhyte. While not all GoodPhyte customers are athletes, this innovative enzyme has found a beloved home within that community, with many customers reporting marked improvements to their ability to train, perform and recover much faster than they could without it.

How does GoodPhyte work? It uses phytase to counteract the anti-nutrient phytate. Phytate is present on ALL grains, nuts, beans, and seeds. Think of it like a self-protective coating that plants use to stop their seeds from being eaten before they have a chance to sprout. Phytate can make you feel bloated and uncomfortable, can impair your use of amino acids and protein, and, even more importantly, block you from absorbing important nutrients like zinc, iron, magnesium, and calcium. While ruminants like cattle, sheep, and deer have stomachs that can deplete phytate, we humans with only one stomach, need some extra help. Phytase — the key ingredient in GoodPhyte — is the enzyme which breaks down phytate, giving you access to those nutrients.

You’re doing all the right things, but you still don’t feel right — blame phytate Even though we try hard to eat well, exercise, and get enough sleep, feeling depleted, exhausted and bloated is a daily reality for many. No matter what we do, we still don’t feel good. That’s because the phytate in our diet is causing digestive discomfort, and it’s also preventing us from absorbing the nutrients from our food or our vitamin supplements — hence the low energy. Without the ability to absorb zinc, iron, calcium, magnesium and amino acids, our everyday health can be severely impacted. There are two ways to dissolve phytate: Soak, sprout, slow-cook, or ferment your food ahead of time.

This can remove 50%-70% of phytate from your food. It’s a great option, but can be challenging with a busy schedule and it still doesn't counteract all the phytate. Take 1-3 GoodPhyte capsules per day to counteract all the phytate in your food. Everyone’s dose is different and depends on your diet. Vegans typically need 3-4 capsules of phytase per day, whereas omnivores may only need 1-2.

Save with our code lowcarbathlete on https://goodphyte.com/pages/learn

Additional references:

1. https://shawnwells.com/2020/07/your-guide-to-lectins-phytates-oxalates/
2. https://debbiepotts.net/what-are-phytates/
3. https://goodphyte.com/collections/frontpage/products/goodphyte-ib-defense-2

Life is not a race. It is a Journey.

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Today we review articles on HOW you can improve your VO2 Max. Ideally you have had your VO2 Max tested and established your CURRENT heart rate training zones, as with me in North San Diego, or estimate your current level...then you need a personalized program on HOW you need to fuel and train to perform your best today- and for your FUTURE self.

Are you on a mission to improve the aging process?

Let's improve our quality of life now to live a longer, better life.

That isn't just about focusing on your VO2 Max but more of a holistic approach - that I call THE WHOLESTIC METHOD.

What is your metabolic health markers?

What is your muscle health? Lean body mass vs. fat mass?

What is your heart rate training zone range now?

Learn more on my website blog and services here:

1. https://debbiepotts.net/determine-your-v02-max-to-predict-your-longevity/
2. https://debbiepotts.net/zone-2-or-sprints/
3. https://debbiepotts.net/how-pnoe-metabolic-active-test-determines-your-zones/

Here are the links to the articles discussed today:

1. https://marathonhandbook.com/whats-a-good-vo2-max/#6-workouts-to-improve-your-vo2-max
2. https://modernmedlife.com/blog/vo2-max-longevity-where-to-get-it
3. https://marathonhandbook.com/how-to-increase-vo2-max/
4. https://csfjournal.com/volume-4-issue-2/2021/10/20/the-genetics-of-vo2-what-is-the-impact-of-endurance-genes-on-vo2-max-in-athletes
5. https://www.garmin.com/en-US/blog/fitness/whats-a-good-vo2-max-for-me/
6. https://www.healthline.com/health/exercise-fitness/how-to-improve-vo2-max#supplements
7. https://www.runnersworld.com/news/a32448565/cardio-fitness-level-vo2-max-lifespan-study/
8. https://www.runnersworld.com/training/a20857778/what-really-determines-your-vo2-max/

What rabbit hole do you want to go down next week?

Coach Debbie Potts

www.debbiepotts.net

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Are you confused on what to eat and when to eat? There is a TON of information and advice out in our community but what works best for YOU and for the endurance athlete?? Today Coach Debbie Potts talks about fueling, training and performance gains with Coach Bronson Dant. Coach Bronson has been guiding and training people in health and fitness for over 10 years. He started CrossFit around his 40th birthday and quickly fell in love with the variety, community, coaching, and results. It didn’t take long for him to realize that learning more about fitness and becoming a coach was the next path his life was taking. Coach Bronson opened a CrossFit gym in 2014. As a gym owner, helping people with their overall health and fitness he developed the F² Method to improve his client’s quality of life and physical freedom consistently and sustainably. In 2018 Coach Bronson discovered how an animal-based nutrition lifestyle optimized his metabolic health and performance. Since then, he has designed specific methods to use both nutrition and fitness to radically improve the lives of people all over the world.

Coach Bronson is the author of “The Ultimate Ketogenic Fitness Book: A complete guide to optimizing Keto for a better quality of life“. He offers a coaching program, one on one consultations, and runs a very successful life transformation bootcamp for people from all walks of life.

Watch our video here and hit subscribe for alerts on new interviews and workouts.

Learn more about Bronson on:

https://apxts.com/about-coach-bronson/ https://www.facebook.com/ultimateketo...

https://www.instagram.com/coach.bronson/

/ @coach.bronson

Remember the definition of INSANITY is doing the same thing over an over again expecting different resutls. What are you doing different today? How about prioritizing protein and lifting heavy weights to build/maintain muscle as you age? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Learn more on my recent rabbit holes...

1. https://debbiepotts.net/how-to-match-your-fueling-with-your-training-as-an-aging-female-athlete/
2. https://debbiepotts.net/protein-carb-guidelines-for-athletic-performance/
3. https://debbiepotts.net/how-to-fight-the-typical-menopause-struggles-when-you-are-in-your-transition-years/

Are you struggling with fat loss even though eating "right" and exercising?

Are you struggling with speed, strength and power even though training weekly?

Are you struggling with recovery and repair from your workouts?

Get a personalized training and fueling program instead of guess and wasting time on your own trying to figure out what works best for YOU!

www.debbiepotts.net to schedule a free DISCOVERY CALL

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Today I chat with Zach Bitter- who you probably already know about if you are an endurance athlete or ultra runner! And yes, I know that my background visibility is HORRIBLE and I just broke down and purchased a ring light gadget to improve lighting. I hate being inside, so I set up my "office" outside in the warmer months. I moved from Seattle to North San Diego three years ago to improve my quality of life which includes living life mostly in the outdoors year round! Okay, now more about the ultra runner low carb athlete himself. Who is Zach Bitter? Zach Bitter is a professional endurance athlete that specializes in ultramarathon distance events, endurance coach, and podcast host. He has broken multiple World and American Records, participated on Team USA's 100km World Championship Team three times, including team Gold in 2014, and won four National Championships at the 50 mile, 100km, and 100 mile distances.

Follow Zach on his social media, podcast and website: https://zachbitter.com/

Are you an ambitious, high performer on a mission to improve the aging process?

Do you struggle to get the desired results even when doing all the "right" things?

Remember the definition of INSANITY is doing the same thing over an over again expecting different resutls. What are you doing different today? How about prioritizing protein and lifting heavy weights to build/maintain muscle as you age? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Perhaps you hear the words METABOLIC FLEXIBILITY and INSULIN RESISTANCE but do you know what it actually means?

"Here are some simple tips for improving your metabolic flexibility:

• Adjust the amount of fat, protein, and carbs you consume at each meal until you’re achieve fullness and satisfaction that lasts 3 to 5 hours
• Strive for 3 square meals a day
• Avoid snacking in between meals
• Avoid consuming food after dinner to extend the time you fast between dinner & breakfast
• Move your body in a way that feels good to improve your insulin sensitivity
• Get ample good quality sleep
• Keep stress in check
• https://thewellfueledfoundry.com/articles/2020/8/13/what-is-metabolic-flexibility

Learn even more on my long blog post where I shared all the resources- click here to read

Today's sponsor is PALEO VALLEY. Why do I take their Grass Fed Organ Complex? Because I am not going to eat organ meat unless I can disguise it in a capsule as from Paleo Valley! Save on your order from Paleo Valley with our discount code LOWCARBATHLETE

"We created Paleovalley Grass Fed Organ Complex to make getting a full spectrum of traditional superfoods, loaded with nutrients, into your body faster, easier, and without having to tolerate the taste (or cooking for that matter).

Here's the part you'll love, especially if you understand the importance of eating these nutrient-dense organ meats:

Our Grass Fed Organ Complex contains not one but three organs from healthy, 100% grass fed, pasture-raised cows so you are getting a more diverse array of nutrients. Most other similar products only contain one (usually liver) and it is spray dried at high temperatures.

The ideal way to maintain the fragile nutrients and enzymes found in organ meats is to eat them raw...again, not ideal for most people. So instead, we gently freeze-dry the organs in order to preserve as many of these nutrients as possible.

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Here is another podcast solo conversation on what Debbie Potts has been working on this summer!

When should you Fuel for PERFORMANCE GAINS …and WHY?? We want to eat before the workout because…

We want to intake protein with some carbs post workout because….

We want to prioritize our protein intake throughout our day because…

  **If you do a heavy resistance training workout or high heart rate workout…are you in a catabolic state or anabolic state post workout?**          The immediate post-workout period can involve elements of both catabolism and anabolism, and the balance between these two states can vary based on several factors, including the type of workout, nutrition, and individual physiology. Let’s explore this in more detail...

https://debbiepotts.net/how-to-match-your-fueling-with-your-training-as-an-aging-female-athlete/

Subscribe to our YouTube channel here for updates on interviews, workout demos and research updates

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What are you doing now to improve the aging process and how you show up to life each day when you are 70, 80 or 90 something years old?

Are you struggling to get results from your current fueling and training program?

Maybe it is time to push pause and reset?

Learn more in this upcoming series on how to fuel, train and perform your best as an aging athlete and the aging female athlete in her transition years.

More on www.debbiepotts.net

Training the Aging Female Athlete insight from Dr. Stacy Sims -Debbie Potts Coaching

https://debbiepotts.net/training-the-female-athlete/

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Are you a Carnivore, Keto Carnivore or Low Carb Nutrient Dense based Athlete?

Today Coach Debbie reviews various articles on strategic carb timing, carnivore levels, keto carnivore and a nutrient dense diet for athletes.

What is your experience with following a strict carnivore diet or keto carnivore? How is your performance when working on speed work and racing?

THE IMPACT OF CARNIVORE DIET ON YOUR ATHLETIC PERFORMANCE "A protein-rich carnivore diet is a form of elimination diet that entails the consumption of high-fat meat with zero plant foods. The research found that the carnivore diet affects muscle mass, strengthens muscles, and improves athletic strength [1]. Additionally, it lowers the risk of fractures and chronic fatigue as you age. Thus, most athletes adopt a carnivore diet because it's proven to lead to healthy bones and muscle benefits. In another research, endurance-trained athletes who were given three to four weeks to adjust to a low-carb or ketogenic diet could sustain 63% moderate and 90% of HIIT activity [2]. Another important thing I learned during my research is that athletic performance and the carnivore diet depend on how fat-adapted you are. Being fat-adapted enables you to eat less and stay fuller for longer. This way, you work out for longer without feeling hungry mid-session." -https://carnivorestyle.com/carnivore-diet-for-athletes/

Articles:

1. https://ofm.io/the-athletic-edge-optimized-fat-metabolism-versus-keto-hflc/
2. https://bradkearns.com/2022/10/14/14-highlights-of-the-ultimate-nutrient-dense-peak-performance-diet/
3. https://ofm.io/how-why-ofm-actually-enhances-carbohydrate-metabolism/
4. https://wildlumens.com/is-a-carnivore-diet-good-for-endurance-and-strength-athletes/
5. https://www.paulsaladinomd.co/resource/what-to-eat-on-a-carnivore-diet-your-carnivore-diet-meal-plan
6. https://drbeckycampbell.com/oxalates-salicylates-histamine-intolerance/
7. https://www.carnivoredietmacro.com/
8. https://carnivorestyle.com/carnivore-diet-for-athletes/

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Do you feel sluggish, fat and weak?

Do your workouts lack power, strength and speed?

Are you struggling to get the desired results even though you’re doing all the right things you’ve tried in the past?

What is the definition of insanity?

What are you doing the same feeling a training program over and over again and expecting different results?

Don’t blame the aging process, but embrace the changes in Adapt.

Sometimes we need to push pause and reset then switch it up.

A new workout and fueling routine maybe just what you need. Are you lifting heavy weights? Are you adding in high intensity interval training with some short interval burst training?

Are you doing any plyometrics that are safe for you and work with your body mechanics?

The WHOLESTIC Method coaching program is what you may need to get a jumpstart towards living your best life on your second half of your life.

What are your cortisol?

Debbie Potts on YouTube Channel

www.debbiepotts.net

BStrong BFR Bands

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What is the deal with The Carnivore Diet these days?

Are you an aging athlete and on a mission as myself to improve the aging process? Well what you eat, when you eat, how you eat and WHY you eat is a major part of improving the aging process. What should you eat?

Is Keto Carnivore, Carnivore, Ancestral diet, the PHD or The Lyon Protocol for you- the endurance athlete?

Let's review some articles and resources:

• Dr.GabbyLyonProteinDiet.pdf
• Dr. Ken Berry and The Proper Human Diet
• https://properhumandietphd.com/the-ultimate-guide-to-the-proper-human-diet/
• Dr. Kiltz
• Dr. Dan Plews and EndureIQ
• https://perfectketo.com/carnivore-diet/
• Nutrition with Judy and The Carnivore Cure
• Brad Kearns Nutrient Dense Chart

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Do you prioritize protein and lifting weights to build/maintain muscle as you age? Are you living life as a race instead of a journey? CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. Are you motivated to take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. What are your goals? The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice.

Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

Connect and Follow Coach Debbie:

Life is Not a Race...It is a Journey:

Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

https://www.instagram.com/lowcarbathlete/

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Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. Maybe you need to train differently. Insanity = doing the same thing/program over and over again expecting different results!

Our guest for today, Lenita Anthony, is a multi-talented individual with a wealth of experience in the field of exercise physiology and health coaching. With over three decades of expertise, she has been dedicated to helping clients achieve their goals through personalized lifestyle counseling and motivational interviewing. Lenita's approach empowers individuals to adopt and maintain lifelong habits that prevent diseases and promote overall well-being. In addition to her extensive knowledge in physical health, she also integrates emotional, social, and spiritual coaching to facilitate lasting behavior change driven by the clients themselves.

During our discussion, you will discover, the importance of testing and improving your Functional Threshold Power(FTP) as an athlete. Lenita shares why so much about workouts and fitness and why aging athletes should be measuring their power when riding bikes. She also talks about how to test your functional threshold power, what you should do with the results to increase performance, and how you can use power to know when to recover and work out more. Tune in to learn more!

Episode resources: https://www.nutrisense.io/ - Use the discount code LOWCARBATHLETE

Letina’s past episode: https://debbiepotts.net/episode-489-lenita-on-gaining-strength-power-as-we-age/

Timestamps

[05:49] Lenita Anthony’s background information

[07:52] Why Lenita knows so much about workouts and fitness

[13:13] Why aging athletes should be measuring their power when riding bikes

[17:11] The importance of testing and improving your performance and longevity

[23:54] Ways to test your functional threshold power

[29:02] The best time to retest your functional threshold power

[30:50] What we should do with our test results to increase performance

[34:03] The training zones

[38:16] Each training zone’s fuel source

[48:49] The guidelines for recovery in each zone

[53:28] How to fit a swim, bike, and run training for the tri-athletes

[55:51] Ways to use power to know when to recover and workout more

[01:02:40] How to get stronger and more powerful in bike riding

Notable quotes: * “Understanding the WHY of everything is important to figuring out the purpose of each workout.” * “Functional threshold power can be defined as the highest power that we can maintain in a steady state for an extended period of time without fatigue.” * “With testing, we get to find out where we always concentrate on and identify the areas of opportunity that we always neglect and concentrate on them to become better athletes.”

Connect with us: Lenita Anthony Instagram: https://www.instagram.com/lenita.a/

Facebook: https://www.facebook.com/lenita.anthony

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport, and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

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Are you matching your exercise and fueling?  Are you doing strategic carb timing to boost performance in tempo or speed work sessions?  Are carbs even necessary for fat loss, performance or longevity?

It depends on your workout intensity, duration ...and who you talk to these days!  

Are you an aging athlete and on a mission as myself to improve the aging process? Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things?

Do you prioritize protein and lifting weights to build/maintain muscle as you age? How should you fuel or not fuel before exercise?

How about during the workout if longer? What about after the workout to improve recovery and repair?? Fueling for fat loss or performance goals varies per individual... experiment and course correct as it is an N = 1 experiment with lots of variables!!

Are you living life as a race instead of a journey? CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. Are you motivated to take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Debbie chats today with Kristin Rowell about what is energetically efficiency. We dive into how to gain muscle and lose fat weight as we age. How should we fuel and train differently as we age up? How to embrace the aging process instead of blame it!?

Kristin Rowell, FNTP, JD is a former business litigator turned Functional Nutritional Therapy Practitioner and low-carb/ketogenic athlete. She is the CEO and Founder of Energetically Efficient™, which is a Functional Nutritional Therapy business transforming the health of professionals through education about real food nutrition and other lifestyle practices.

Kristin is an IPE Natural Professional Bodybuilder in the Figure Division, NANBF’s 2018 Ms. Natural Minnesota (Figure), and she has run 25 marathons. When Kristin left her trial practice at Anthony Ostlund in 2019, she was at the same time named one of the Top 50 Women Attorneys in the State of Minnesota by SuperLawyers. As a former high-stress business litigator turned FNTP, Kristin largely serves what she calls the “old” her: high achieving, stressed-out professionals who strongly desire to prioritize their health and wellness but can’t seem to get out of their own way. The clients who hire Kristin are ready for transformational change, and she works closely with them to guide them on their journey to becoming positive, energetic, motivated, fit high-vibrational humans.

Kristin now serves on the Board of the Nutritional Therapy Association, which is where she received her degree. Kristin regularly speaks all over the country on various nutrition, wellness and other lifestyle topics.

You can find Kristin at:

Website: https://energeticallyefficient.com/

Instagram: https://www.instagram.com/mngoldengirl/?hl=en

LinkedIn: https://www.linkedin.com/in/kristinrowell/

YouTube: https://www.youtube.com/channel/UCYWAQKQOaMQpOIuNfMQb6Yw

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Does your performance in daily life and your favorite workouts seem to be slowing down? Do you struggle with fatigue, unexplained weight gain and muscle loss? Stop blaming the aging process and start investigating the WHOLE you from the inside out to figure out the missing pieces of your health puzzle!

Watch the YouTube Video Presentation here with the slides!

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/ https://www.instagram.com/lowcarbathlete/ https://www.facebook.com/lowcarbathlete/

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You will love this podcast episode with Dr. Elizabeth Bright! Elizabeth Bright is an osteopath and naturopath living in Southern Italy. She is a Kung Fu master and studied Chinese medicine and Tui Na in China.

She is the author of Good Fat is Good for Women: Menopause.

Available on Amazon in a paperback, ebook, and soon audible format.

She is an avid paddleboarder.

"I’ve been carnivore for 8 years. My book Good Fat is Good for Women:Menopause reveals that menopause is a positive evolution for women and that the symptoms associated with it not due to menopause." Why does Perimenopause not exist?
Why are more and more women suffering from infertility, PCOS, endometriosis, and other hormone imbalances?
Why should women eat a high-fat carnivore diet? Let's talk about thyroid and adrenal health. Are we fasting too much and eating too little (fat and protein)? How can we optimize our hormones and improve the aging process? Instagram @elizbright_bari
YouTube @ElizabethBrightNaturopath

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Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

Watch the video with slides https://youtu.be/Vb2vAOifE0g

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Coach Debbie Potts shares what she has learned from her new mentor Daniel Crumback on Metabolic Testing and Heart Rate Zoning for performance gains and longevity.

Learn more here https://debbiepotts.net/pnoe/

Debbie coaches the “WHOLE” athlete from the inside out to burn fat, optimize health and improve athletic performance- while improving the aging process with “The WHOLESTIC Method” coaching program.

Coach Debbie Potts coaches driven, ambitious, high charging and high performing individuals, who are struggling to get results by doing all the “right” things to get their body and vibrant self back again.  

Debbie collects clues to chronic sources of external and internal chronic stress.  We run a full investigation to put the missing pieces of the health puzzle back together to reveal what is actually going on “under the hood” by running selected functional lab tests and correlate to your nutritional therapy assessment, genetic data, nutrition, exercise and lifestyle habits.

Transform the WHOLE You from the inside out with The WHOLESTIC Method Coaching Program. Let Coach Debbie Potts help get you started with a personalized coaching program to be Fit and Healthy from the inside out so you know how to fuel, train and perform your best in life, sports and your FUTURE self!

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Debbie and Latt Mansor sat down again to dive into research on how, when and why to use Ketone IQ to improve performance and recovery.

Check out the recently published a paper on metabolic psychiatry: https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1142682/full and our research partners at one of America’s largest senior military colleges (University of North Georgia) recently completed and submitted a study on Ketone-IQ for anaerobic exercise. I would love to be talk about these with you on a new episode on your podcast, since it is the first time in history that a study actually uses exogenous ketones for anaerobic exercise.

Overview and link to pre public manuscript below:

METABOLIC EFFECTS OF R-1,3-BUTANEDIOL (KETONE-IQ) DURING AEROBIC AND ANAEROBIC EXERCISE BOUTS.

• A new Ketone-IQ research study was recently completed at a top US senior military university (University of North Georgia) — The study has been submitted to Frontiers in Physiology as of March 30, 2023 and currently under review.
• The findings showed supplementation of Ketone-IQ significantly increases blood ketones and significantly improves anaerobic performance while decreasing fatigue levels on a repeated cycle ergometer. The potential mechanism may include glycogen sparing effect which has already previously been show in studies with exogenous ketones but the more novel hypothesis could be the cognitive benefit that Ketone-IQ is providing the participants to have a significant effect on mental resilience and strength
• For the first time ever, exogenous ketones were used as a nutritional strategy to assess its effects on anaerobic exercise since all the performance studies in the past using exogenous ketones have been focused on endurance exercise.
• Ketone-IQ shifts metabolism towards fats as shown by respiratory exchange ratio (RER) in both 5 km aerobic exercise and anaerobic bouts of exercise.
• Ketone-IQ taken together with carbs have shown to increase anaerobic average power output, peak power output and velocity in the Wingate Anaerobic Test.
• Ketone-IQ has also shown decrease fatigue during anaerobic exercise.

Latt Mansor, DPhil

Research Lead, HVMN Health Via Modern Nutrition Inc Check out links and save with our code LOWCARBATHLETE at check out!

HVMN Recovery Protocol HERE

https://debbiepotts.net/should-you-use-hvmn-ketone-iq/

https://debbiepotts.net/ketone-iq-shots-how-to-use-them-and-why/

Watch our video and more here- HIT Subscribe on our YOUTUBE CHANNEL

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Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Jodi Cohen on using Essential Olis for helpiing the body work better- with fluid management = making fluids move in the body

How can we use oils in our recovery kit to improve performance in life and sports?

Here is our video to watch with sampling of the oils....always use our code LOWCARBATHLETE to support the podcast fees!

https://debbiepotts.net/vibrant-blue-energy-oils/

Have you tried Essential Oils yet? Vibrant Blue Oils Parasympathatic Blend

• Turn on the body’s ability to heal with this all-natural essential oil blend made from a synergistic combination of clove and lime essential oils.
• Melt away stress, elevate mood, boost energy, improve digestion, and regain focus with Parasympathetic®.

Circadian Rhythm® Blend

• Struggling to fall or stay asleep?
• You might be physically exhausted, but your brain won’t shut off.
• So, you lie awake, willing your brain to turn off so you can finally fall asleep.
• Your struggle ends right now.

Vibrant Blue Oils Gut Repair Kit™

Contains three powerful oils – Parasympathetic®, Intestinal Mucosal Repair™ and Anti-Inflammatory™ – that when used in combination with a healing diet and nutritional supplements, helps support regeneration and repair of the small intestine.

GUT REPAIR KIT™

Vibrant Blue Oils Gut Repair Kit™ contains three powerful oils – Parasympathetic®, Intestinal Mucosal Repair™ and Anti-Inflammatory™.

• Healing the gut can be a powerful first step toward healing other issues.

• An unhealthy gut is at the root of almost all chronic health concerns, including heart disease, cancer, depression, ADD/ADHD, arthritis, diabetes, autism, depression, anxiety chronic fatigue and autoimmunity.

• Repairing the gut can help avoid chronic health issues and improve minor health ailments such as fatigue, aches and pains, allergies, mood swings, low sex drive, bad breath, bloating, gas, eczema, constipation, even premature aging.

Video link https://youtu.be/4nE0dAyvV18

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What is Creatine?

Is is an amino acid or what?

"Creatine is not an amino acid. It is a nitrogenous organic compound that is synthesized from three amino acids: arginine, glycine, and methionine. Creatine is stored in the muscles and plays a crucial role in energy metabolism, particularly during high-intensity and short-duration activities. While creatine is derived from amino acids, it is not itself classified as an amino acid."

Do you need to add these superfoods to your routine? When? Why? How much?

The timing of creatine supplementation, whether pre-workout or post-workout, can depend on personal preference and individual goals. However, both pre-workout and post-workout timing have their potential benefits:

1. Pre-workout creatine supplementation: Taking creatine before a workout can help increase the available creatine phosphate stores in the muscles, potentially enhancing short-term high-intensity performance. This can be particularly beneficial for activities that require bursts of energy, such as weightlifting or sprinting.
2. Post-workout creatine supplementation: Taking creatine after a workout can help replenish creatine stores in the muscles that may have been depleted during exercise. It can also aid in muscle recovery and adaptation, as creatine supports muscle protein synthesis and cell hydration.

Ultimately, the most important factor is to ensure consistent daily intake of creatine to maintain elevated creatine levels in the muscles over time, regardless of the timing of consumption. Some individuals may choose to split their creatine dosage, taking a portion pre-workout and the remainder post-workout, while others prefer taking it all at once. It is advisable to follow the recommended dosage instructions provided by the creatine supplement manufacturer and consult with a healthcare professional or sports nutritionist for personalized guidance based on your specific goals and needs."

Cynthia Thurlow mentioned to us that "3gm of creatine for women that consume animal based protein, 5gm for women that are vegetarian/vegan or men; myo-inositol starts at 1gm/day….more if you are insulin resistant, etc (1gm twice daily as a starting point), both are incredibly effective"

Save with our code LOWCARBATHLETE when using Cynthia Thurlow's products as here

What is Creatine? Creatine is a naturally occurring compound found in your body’s muscles and brain. As with most of our naturally occurring elements, the production decreases as we age (think collagen), so we must take proactive measures to add what our body needs in an effort to continue to thrive and feel good in our bodies.

How does it work? Creatine is an amino acid that helps create ATP (energy source for our bodies); it helps deliver energy to our mitochondria (powerhouses of our cells) positively impacting lean muscle strength and brain cognition.

It is naturally found in animal products, but can be damaged by cooking, which is why supplementation is so beneficial. Creatine by Cynthia Thurlow is monohydrate: pure, unadulterated form of creatine that our body can easily utilize.

"Creatine for Strength and Performance: Creatine is a naturally occurring substance found in your muscle cells that helps them produce energy during high-intensity exercise and heavy lifting.

Your body stashes creatine in your muscles in a form called creatine phosphate or phosphocreatine (PCr). When you need to generate extra force like for that deadlift PR or high-intensity sprint, your body separates the phosphate molecule from the rest of the compound, which it uses to create a muscle-powering energy molecule known as adenosine triphosphate (ATP)." https://www.drstacysims.com/blog

More coming on www.debbiepotts.net and her YouTube Channel.

Reach out for questions, comments and suggestions!

https://debbiepotts.net/should-you-take-creatine/

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Cynthia Thurlow, our esteemed guest for today, is a renowned Intermittent fasting expert, Nutrition Educator, and Nurse Practitioner, dedicated to empowering women in their pursuit of vibrant and healthy lives. With almost two decades of experience in clinical medicine, including roles in the ER and cardiology, Cynthia has developed a deep appreciation for the life-saving potential of conventional medicine. However, she soon realized the significance of addressing the underlying causes of chronic health issues. Recognizing the profound impact of food on her patients' well-being, she pursued advanced training in nutrition and functional testing, enabling her to guide others toward optimal health and wellness long before emergency care is necessary.

During our discussion, you will discover the right dose of fasting, protein, exercise, and supplementation of Creatine to live a better and healthier life. Cynthia shares her thoughts on the over-fasting female athlete, what happens to the body of a 50 years old woman and how it relates to fasting, and why we can’t fuel and train the same as we age. She also talks about the benefits of Creatine, an inositol product to the endurance athlete, the protocols for people trying to get stronger with Creatine, and the importance of Hormonal Replacement Therapy for old men and women. Tune in to learn more!

Episode resources: https://www.nutrisense.io/ - Use the discount code LOWCARBATHLETE

The book: Intermittent Fasting Transformation

https://drinklmnt.com/ - Use the discount code LOWCARBATHLETE

Timestamps

[06:26] Cynthia Thurlow’s background information

[12:29] Cynthia’s main goal of helping people

[18:20] Cynthia’s thoughts on the over-fasting female athlete

[19:44] The average woman in pre-menopause

[25:16] What happens to the body of a 50 years old woman and how it relates to fasting

[26:13] PNOE metabolic testing

[28:10] Why we can’t fuel and train the same as we age

[31:00] Hitting your protein goal while fasting

[36:37] The benefits of Creatine for the athletes

[41:42] Things you can use to improve your sleep during high-stress levels

[45:45] Protocols for people trying to get stronger with Creatine

[51:01] Hormone Replacement Therapy for women

[54:59] Hormonal Replacement Therapy for old men

[59:25] The post-workout timing for Creatine if you are trying to get stronger

Notable quotes: * “A lot of pushbacks that we are seeing about fasting in women is out of the desire to explain to women that there is a season and a reason for everything in our lives.” * “Fasting does not work on everybody and that is okay.” * “We can’t fuel the same, fast the same, and train the same as we age. We need to listen to our bodies and get a more personalized approach.”

Connect with us: Cynthia Thurlow Website: https://cynthiathurlow.com/

Facebook: https://www.facebook.com/chtwellness

Instagram: https://www.instagram.com/cynthia_thurlow_/

LinkedIn: https://www.linkedin.com/in/cynthia-thurlow-np-50395a9/

Twitter: https://twitter.com/_CynthiaThurlow

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

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Are you prioritizing your protein in your meals + lifting heavy weights a few times a week + adding in 20-30 second all out sprints AFTER you have created a few months (or longer) base training?  

Embrace the aging process instead of blaming it!

www.debbiepotts.net to learn more and send in your suggestions for future topics 

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Coach Debbie, Functional Diagnostics Nutrition (FDN)Practitioner and Functional Nutrition Practitioner (F-NTP), reviews the difference between "NORMAL" and "OPTIMAL" results in a blood chemistry panel.

As a FDN Practitioner, we learn that... blood chemistry interpretations vary between conventional medicine vs. functional medicine approach.

1. Broad reference ranges vs. tighter optimal ranges
2. Seek to identify pathology/disease vs. seeking to identify changes in our physiology vs. identifying dysfunction early on to be preventative
3. Prescribe pharmaceutical medications to treat "abnormal" markers vs. nutritional therapy, lifestyle and natural supplements suggested to RESTORE FUNCTION and homeostasis.

Learn more about functional lab testing and comprehensive blood chemistry testing here

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Debbie chats with Dr. Matt Angove on what to look for on your comprehensive blood chemistry test and when to dive in deeper to the root cause(s)- specifically today we focus on Iron levels and your ferritin marker.

We chat about...

1. Why is iron important for athletic performance?
2. Why are you at increased risk for iron deficiency as an athlete?
3. Signs and symptoms of low iron levels

Dr. Matt's WHY... "I believe that age doesn't have to define you as an athlete and even though 40+ athletes have less margin than they used to when they were younger, they can still make gains in their fitness by supporting both their health AND performance. Regularly, I see athletes who are putting out massive physical exertion and yet they are doing it with limited physical resources. Iron is one of those resources that is extremely important for optimal athletic performance. I've had the privilege of helping countless patients optimize their ferritin levels. Most of these patients are female and at critical junctures in their lives such as during pregnancy or training for a marathon that require optimal iron levels. In fact, my wife had low ferritin levels while pregnant with our twins (yes, twins) and Blood Vitality increased her ferritin in just a couple of months without giving her black stools as she was accustomed to with other irons. Unfortunately, many doctors don’t test ferritin levels or if they do, prescribe iron supplements that are not easily absorbed and therefore not assimilated by the body and in the process cause digestive distress. This is why I formulated Blood Vitality which is a whole food form of iron is delivered in a unique form called Hydrolyzed Whole Protein Chelate. This unique form is what makes it easier to digest and absorb without the side effects commonly associated with iron supplements."

Dr. Matt Angove Social Links:

Instagram @bloodvitality @drwholeness @elitefuel

YouTube @drwholeness

Listeners can save 15% on a bottle of Blood Vitality with code THELOWCARBATHLETE

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? 

Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

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Debbie Potts started racing endurance events as Ironman Triathlons, marathons, cycling events and 50k trail running races starting in 2001.  Even though she was metabolically efficient, metabolically flexible, low carb "fat adapted" endurance athlete- she was doing too much of everything including fasting, too low calorie and perhaps too low carbs for her hormones.  Chronic stressors, external and HIDDEN internal sources, accumulate and over fill our "stress beaker".

What happens when you do too much of everything and ignore the red flags?

METABOLIC CHAOS! 

Learn from Debbie's experiences and experiments - as well as understand her WHY, purpose passion and mission.  Life is NOT a race- it is an ongoing JOURNEY will will experiments and course corrections. 

Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/ https://www.instagram.com/lowcarbathlete/ https://www.facebook.com/lowcarbathlete/

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Did you know Debbie started FIT FAT FAST podcast in 2011 with co-host John Smith then Brock Armstrong? She then changed the name (as we lost the hosting site and had to start over) to SHUT THE FRONT DOOR... then realized that wasn't such a good name then called the show THE WHOLE ATHLETIC to go with her THE WHOLESTIC METHOD coaching program but then got a letter from a company with a similar name ... so we changed the name to THE LOW CARB ATHLETE podcast! The Fit Fat Fast podcast is hosted by Debbie Potts, and it covers a range of topics related to health, fitness, and nutrition. Here are the titles and brief descriptions of the first 10 episodes: "Welcome to the Fit Fat Fast Podcast" - Debbie introduces the podcast and shares her own personal health journey. "The Benefits of Low Carb and Keto Diets" - Debbie discusses the benefits of low-carb and keto diets and shares tips for getting started. "The Importance of Sleep for Health and Fitness" - Debbie talks about the critical role that sleep plays in overall health and fitness. "The Power of Intermittent Fasting" - Debbie explains the benefits of intermittent fasting and shares different fasting protocols. "The Connection Between Gut Health and Overall Health" - Debbie discusses the gut microbiome and its impact on overall health. "The Benefits of Strength Training for Women" - Debbie talks about the benefits of strength training for women and shares tips for getting started. "The Role of Hormones in Health and Fitness" - Debbie discusses the role that hormones play in health and fitness, and shares strategies for balancing hormones naturally. "The Importance of Mindset in Achieving Your Health and Fitness Goals" - Debbie talks about the power of mindset in achieving health and fitness goals, and shares tips for cultivating a growth mindset. "The Role of Inflammation in Chronic Disease" - Debbie explains the link between inflammation and chronic disease, and shares strategies for reducing inflammation in the body. "The Benefits of High-Intensity Interval Training (HIIT)" - Debbie discusses the benefits of high-intensity...

There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/ https://www.instagram.com/lowcarbathlete/ https://www.facebook.com/lowcarbathlete/

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Life is NOT a Race... It is a Journey.

What has your journey been the past ten years?

What does your FUTURE self look like in the next ten years?

Coach Debbie started this podcast with co-host Brock Armstrong for a year after Jon Smith left the show (FIT FAT FAST) and now Debbie continues to follow her passion with her own podcast show!

Big Topics we dive into:

1. BG Superhuman Coach Conference
2. Red Flags in our own health and lifestyles
3. Biohacking experiments, N=1 Lessons Learned
4. Ironman elite athletes, marathons, 50k trail run to today
5. The Goldilocks Effects on nutrition, carbs, fat, fasting, and more to find your SWEET SPOT

What has happened in the past 10-15 years in the low carb endurance athlete world? Debbie Potts brings back her co-host Brock Armstrong to review fueling, training and performance tips from the past ten years. We dive into... How has low carb fueling and training evolved in the past 15 years? What have you changed in your own nutritional program? How did your views change? What do we know about matching fueling with our training and fasting? Brocks pervious life bio... Brock Armstrong has one goal: to help people move more of their body, more often in more and more interesting and satisfying ways. Brock is a fitness/movement coach who has more than a decade of experience coaching people of all levels to increase their ability to move through this world with ease and confidence. After being sidelined from a career as a professional ballet dancer, a brief bout as a desk jockey, and a solid attempt at endurance sports, Brock now embraces a more functional and behavioural approach to fitness and movement. This comes from his background in Cognitive Behaviour Therapy and his extensive experience in the health and wellness industry working with many leading personal trainers, coaches, gurus, and wellness consultants including: Mark Sisson (Primal Blueprint), Katy Bowman (Nutritious Movement), Monica Reinagel (Nutrition Diva), Brad Kearns (author), Dave Asprey (Bulletproof), Ben Greenfield (Kion), Abel James (Fat-Burning Man) and Mark Divine (Unbeatable Mind). Brock’s previous podcast is called Second Wind Fitness and you can find it anywhere you listen to audio. Brock is also writer and podcaster for Scientific American and co-hosts the podcast Change Academy with Monica Reinagel. He has appeared as a guest and co-host on many health and wellness podcasts, such as: Fat-Burning Man, Ben Greenfield Fitness, Primal Blueprint, Primal Endurance, B.Rad Podcast, Happy Brain, Endurance Planet, and The Whole Athlete. Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation?

Did you know Debbie started FIT FAT FAST podcast in 2011 with co-host John Smith then Brock Armstrong? She then changed the name (as we lost the hosting site and had to start over) to SHUT THE FRONT DOOR... then realized that wasn't such a good name then called the show THE WHOLE ATHLETIC to go with her THE WHOLESTIC METHOD coaching program but then got a letter from a company with a similar name ... so we changed the name to THE LOW CARB ATHLETE podcast!

The Fit Fat Fast podcast is hosted by Debbie Potts, and it covers a range of topics related to health, fitness, and nutrition. Here are the titles and brief descriptions of the first 10 episodes:

1. "Welcome to the Fit Fat Fast Podcast" - Debbie introduces the podcast and shares her own personal health journey.
2. "The Benefits of Low Carb and Keto Diets" - Debbie discusses the benefits of low-carb and keto diets and shares tips for getting started.
3. "The Importance of Sleep for Health and Fitness" - Debbie talks about the critical role that sleep plays in overall health and fitness.
4. "The Power of Intermittent Fasting" - Debbie explains the benefits of intermittent fasting and shares different fasting protocols.
5. "The Connection Between Gut Health and Overall Health" - Debbie discusses the gut microbiome and its impact on overall health.
6. "The Benefits of Strength Training for Women" - Debbie talks about the benefits of strength training for women and shares tips for getting started.
7. "The Role of Hormones in Health and Fitness" - Debbie discusses the role that hormones play in health and fitness, and shares strategies for balancing hormones naturally.
8. "The Importance of Mindset in Achieving Your Health and Fitness Goals" - Debbie talks about the power of mindset in achieving health and fitness goals, and shares tips for cultivating a growth mindset.
9. "The Role of Inflammation in Chronic Disease" - Debbie explains the link between inflammation and chronic disease, and shares strategies for reducing inflammation in the body.
10. "The Benefits of High-Intensity Interval Training (HIIT)" - Debbie discusses the benefits of high-intensity interval training (HIIT) and shares different workout protocol. Simply search for "Fit Fat Fast" in your preferred podcast app or visit Debbie Potts' website to access the episodes.

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Testing Your Metabolic Rate What it means? It’s a gauge of how fast or slow your metabolism is. In other words, whether your body is burning more or fewer calories than what’s predicted based on your weight, gender, age, and height.

Why it’s important for your performance? A high Metabolic Rate (i.e., having both a high Resting Metabolic Rate and low mechanical efficiency) indicates low levels of training fatigue accumulations. Reduction in Resting Metabolic Rate and/or increase in Mechanical Efficiency in low exercise intensities are highly correlated with unsustainable accumulation of exercise strain.

Why it’s important for your wellness? A high Metabolic Rate will protect you from weight gain as your body will burn more calories allowing you to eat more without gaining weight. It also facilitates weight loss as burning more calories means that even a modest restriction in food intake will result in a meaningful calorie de"cit and weight loss. A high Metabolic Rate is attained through a high Resting Metabolic Rate and a low Mechanical Efficiency in low exercise intensities.

Learn more about PNOE testing and how to meet with Coach Debbie Potts on

Debbie Potts Coaching & PNOE Testing HERE

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Debbie reviews more articles and research on the benefits of fasted exercise- and WHEN does it make sense for you to add some calories (as in coffee, tea or water) pre workout to improve performance? Is your goal to burn fat or improve performance? What is the duration and intensity of your workout? What was your fueling and eating - plus stress and sleep the previous day? How is your HRV, LF and HF score? Test and not guess- but also listen to your body and learn how to tap into your intuition as an aging athlete and endurance athlete! https://debbiepotts.net/when-is-the-bet-time-to-train-fasted-or-fed/ Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/ https://www.instagram.com/lowcarbathlete/ https://www.facebook.com/lowcarbathlete/

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My friend Ingrid Hillhouse in on the show today to discuss how she fuels, trains and performs as an ultra endurance athlete - including WHY as I would think you have some ultra fire and motivation to train for these long endurance events!! What is your story…what is your WHY? "With over 45 years of experience following her dreams, Ingrid is an ultra-endurance athlete and health coach passionate about helping her clients find freedom and balance in their journey to optimal health. Having completed13 Ironman distance triathlons, 6 Ultraman distance tris, the Rocky Racoon 100 mile trail run, and other ultra-endurance events, Ingrid has dreamed big and experienced the highest highs and lowest lows of racing and training throughout her journey. She has studied and experimented with many different dietary theories and fueling strategies over the past 15 years. After facing and overcoming health challenges and burnout caused by an unhealthy relationship with her professional career, stress, exercise, and ultra-processed sugary foods, Ingrid is on a mission to help others

1) understand the toxicity and addictive nature of sugar and flour in our daily diet

2) shift their lifestyle habits through education and awareness, to achieve their dream health goals.

Find Ingrid on: IG: https://www.instagram.com/ingridhillhousehealth/ FB: https://www.facebook.com/ingrid.hillhouse

Website: www.ultrahealthhouse.com

We discuss...

1. How do you train for ultra endurance events (and why!)
2. How do you match fueling with your training?
3. How do you manage your time to train for endurance events - plus tips for managing stress, sleep and recovery

What about you? What is your why? Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. Head to www.debbiepotts.net to connect with Coach Debbie.

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Coach Debbie Potts talks about her experience with living life as a race, thriving on being busy and "more is better" mantra.  She learned the hard way that "less is more" and "the Goldilocks effect" to find balance that is ideal for you as an individual.  What happens when we continue to push "go" and never push "pause" and "reset"?  Some individuals can thrive and push through living life as a high charging individual - then others as myself can't survive that fast pace lifestyle and burn out the body systems.  What is your why?

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete!

Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". 

Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

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Debbie reviews the exercise report from PNOE Metabolic Assessment as here:

1. https://debbiepotts.net/pnoe/ Carb Timing articles:
2. https://www.sfuelsgolonger.com (use code LOWCARBATHLETE to save!)
3. https://ofm.io/understanding-the-difference-between-keto-and-optimal-fat-metabolism/

Protein Calculator and more:

1. https://examine.com/articles/how-much-protein-can-you-eat-in-one-sitting/
2. https://examine.com/protein-intake-calculator/
3. https://medicalxpress.com/news/2020-01-low-carb-diet-boosts-protein-athletes.html

Dr. Stacy Sims:

https://www.drstacysims.com/blog/why-women-need-more-strength-and-less-cardio-training

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Today Debbie talks to Dr Milli Raizada, a UK based GP, lifestyle medicine doctor.

Dr. Milli is also a Senior Clinical lecturer in primary care academia at Lancaster University, GMC (our regularly body) associate, educator and health advocate and podcast host of Boost & Biohack your health.

What is Dr. Milli's WHY?

"I have a strong passion for medication education and educating the public on health topics with a particular interest in the principles of lifestyle medicine and how we can utilise these to optimise our hormonal health and reverse chronic conditions eg type 2 diabetes."

Follow her on:

1. Instagram @drmilli
2. Website is drmilli.co.uk for blog posts, recipes and information on how to book for educational events and talks.

Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

Schedule a complimentary call with Coach Debbie to learn more about her coaching services via www.debbiepotts.net

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What is metabolism? "Metabolism includes all biological processes that convert fuel from nutrients like fats and carbohydrates into the energy our body needs to survive. This energy is what we refer to as calories. In simple terms, it’s the process through which we burn calories. It is the most vital biological process since it provides a constant supply of the energy needed to power your body movements and all functions keeping you alive such as breathing, blood circulation, cell growth, muscle reparation, etc. Metabolism differs significantly from one person to another because of age, genetics, exercise habits, nutrition preferences, medication, etc."

Read the article here: "How to speed up your metabolism with training and Pnoe"

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you.

TEST and not GUESS with PNOE Metabolic Testing Assessments at rest and during activity.

Here is the video we watched: https://youtu.be/Z4C2Gp3IQlM

Here is the article we reviewed plus sample report (find report link at bottom of page) https://debbiepotts.net/pnoe/

Learn more about me and what I do...

Debbie Potts

The WHOLESTIC Method Program

Burn Fat. Optimize Health. Improve Performance.

Certified FDNP and FNTP

Kion Coach, NASM CPT, CHEK HLC, USAT

Host of the Low Carb Athlete Podcast

www.debbiepotts.net

https://www.youtube.com/@thelowcarbathletepodcast

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Are you tracking your HRV scores each day but not understanding how to improve the numbers?

Tips to improve your HRV including

1. https://elitehrv.com/how-to-improve-heart-rate-variability-hrv
2. https://www.span.health/blog/breathing-and-hrv
3. https://www.whoop.com/thelocker/increase-hrv-heart-rate-variability/
4. https://ouraring.com/blog/hrv-balance/
5. https://ouraring.com/blog/how-to-sleep-better/

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

Head to www.DebbiePotts.net and check our your YouTube Channel here

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Angela Foster is a Nutritionist, Health & Performance Coach, Creator of BioSync and host of Top 10 Alternative Health Podcast, High Performance Health. As a former partner in a large law firm, Angela is no stranger to the demands of long working hours and the difficulties facing women in combining high performance with family life while still optimising their health & longevity. After suffering burnout and major depressive disorder culminating in a life threatening battle with pneumonia, Angela used biohacking, holistic health and spiritual practices to rebuild her mental and physical health. As a regular podcaster and speaker at events and to large corporations, Angela shares the science and practical tools unique to women to empower them to optimise their health, performance and longevity while embracing their female physiology.. Angela is the creator of BioSyncing, a unique programme for the high performance woman who wants to step into the most authentic and empowered version of herself and achieve longevity in business and in life.

Watch our video here The Low Carb Athlete YouTube Channel

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We have talked about WHAT to eat many times and when NOT to eat... as well as HOW, WHY and WHERE. How do you match your fueling with your training? When should you eat before a workout and what should you eat? When is it beneficial to do a fasted workout?

As with everything we talk about...

1. It depends
2. The Goldilocks Effect
3. More is NOT always Better!
4. Sometimes LESS is MORE!
5. Everything is an N = 1 ongoing experiment

Learn how to listen to your body and how to be an intuitive athlete on how to fuel, train and recovery. Avoid metabolic breakdown and burnout as I did to myself by doing TOO MUCH of everything that is "good" in small doses and in variation ... not constantly as that leads to CHRONIC stress and that beaker of stress can only tolerate so much at once until it over flows and leads to DYS-FUNCTION!

Learn more about the article review on my website blog articles here and here

Coach Debbie Potts The WHOLESTIC Method Program Burn Fat. Optimize Health. Improve Performance. Certified FDNP and FNTP Kion Coach, NASM CPT, CHEK HLC, USAT Host of the Low Carb Athlete Podcast www.debbiepotts.net https://www.youtube.com/@thelowcarbathletepodcast

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Dr. Vincent Pedre, our guest for today, is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness. He is also a Board-Certified Internist in private practice in New York City since 2004. His practice blends both Western and Eastern medical traditions. He is certified in yoga, Medical Acupuncture, and Functional Medicine. Dr. Pedre Wellness is a growing wellness platform offering health-enhancing programs and informative lifestyle products, including the planned launch of Dr. Pedre’s next book, The GutSMART Protocol, in 2023. As the bestselling author of “Happy Gut—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain,” he has helped thousands of people resolve their digestive and gut-related health issues.

During our discussion, you will discover the issues that can arise in the gut of an endurance athlete and how to heal them. Dr. Vincent Pedre shares his drive behind gut health, the issues that can arise in the gut of an endurance athlete, and how chronic stress from exercise impacts our gut health. He also talks about the trending gut health issues with endurance athletes, the health markers he uses to check gut health, the benefits of chewing food properly before swallowing, and the 14-day gut healing program. Tune in to learn more!

Episode resources: https://www.sfuelsgolonger.com/ - Use the discount code LOWCARBATHLETE

The Book: The GutSMART Protocol

Timestamps

[01:48] Dr. Vincent Pedre’s background information

[03:12] Dr. Vincent’s drive behind gut health

[07:42] The issues that can arise in the gut of an endurance athlete

[11:14] How chronic stress from exercise impacts our gut health

[16:04] The trending gut health issues with endurance athletes

[24:05] The health markers that Dr. Vincent uses when checking gut health

[29:20] The runner's diarrhea

[33:01] How HRV correlates with gut health

[38:12] Nutrition for the gut and how to figure out the best for you

[42:52] The 14-day gut healing program

[45:58] The benefits of chewing food properly before swallowing

[50:33] The digestive enzyme supplementation that helps in gut health

Notable quotes: * “The gut is the foundation of physical and mental well-being.” * “When doing any sort of gut healing, it’s not all about the diet. It’s also about the mindset. It’s about how your body holds on to stress and how you live your life.” * “We should take care of our health. Self care is self love.”

Connect with us: Dr. Vincent Pedre Website: https://www.happygutlife.com/

LinkedIn: https://www.linkedin.com/in/vincent-pedre-m-d-3319405b/

Facebook: https://www.facebook.com/DrVincentPedre

Twitter: https://twitter.com/DrPedre

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

Learn more on: IG: @drpedre TikTok: @drpedre FB: @drvincentpedre LinkedIN: @drpedre https://www.happygutlife.com/about/dr-pedres-story/

Free chapter download at: www.gutsmartprotocol.com/gift

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How do you know what to eat and when to eat based on your training, work and life schedule?

It is complicated.

It is an ongoing experiment.

It is bio-individual.

Why Meal Timing Matters Meal timing matters for a lot of different reasons. One of the significant reasons is it helps you maintain a better routine. This is key when trying to stick to a diet as meal timing when dialed in, can take a lot of the guesswork out of an eating schedule.

Proper meal timing also matters because it:

• Keeps you energized throughout the day.
• Helps you avoid blood sugar crashes so you can stay focused and productive.
• Regulates mood swings.
• Enables you to feel your best before exercise.
• Promotes a great night’s sleep.
• Optimizes muscle and whole-body recovery.

If you’re still not convinced that hopping on the meal timing train is a good idea, let’s briefly look at the health and performance benefits before diving into the research. This is the juicy stuff you’re going to want to know!

https://debbiepotts.net/meal-timing-for-busy-high-performers/

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23 views Mar 30, 2023 Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. TEST and not GUESS with a full investigation to discover HIDDEN sources of INTERNAL chronic stressors that could be contributing to your METABOLIC CHAOS. Stop treating the symptoms and imbalances - band aids. Instead, look at the WHOLE picture and put the missing pieces of your health puzzle together by investigating what is actually going on under the hood.

I mentioned gluten cross reactive foods ... 6 Gluten Cross-Reactive Foods "This gluten cross-reactivity happens most commonly with dairy products. That’s because casein, the protein found in dairy, is so similar to the gliadin protein found in gluten. In fact, it’s estimated that at least half of those who are gluten intolerant are also sensitive to dairy. If gluten is an issue for you, it’s likely gluten cross-reactivity will occur with dairy products as well. Here are the six foods that your body can confuse with gluten because of their similar protein structure:" Dairy products, such as milk and cheese Corn Millet Oats Rice Yeast https://www.amymyersmd.com/article/gl...

We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method".

We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution.

We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right".

Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU!

Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program.

Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey:

Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

https://www.instagram.com/lowcarbathl...

https://www.facebook.com/lowcarbathlete/

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Today I finally catch up with Aaron Geiser of ENDUREIQ Coaching Squat to learn more about how to train, fuel and perform as the endurance athlete - as well as the "RIGHT FUEL, RIGHT TIME" approach for athletes.

What is Endure IQ? What athlete is an ideal Endure IQ athlete? How do you incorporate low carb into your Right Fuel Right Time approach to help your athlete?

Aaron began his coaching career over 9 years ago after finding a passion for triathlon as an athlete. He has coached athletes to Full and 70.3 Ironman World Championship qualifications, Collegiate runners, along with numerous overall podium spots. Aaron is a believer in science-based training and the value of metrics in training and racing. Learning and tracking the physical body helps lead to the proper adaptions and with the achieving the best results possible.

“Having the opportunity to work and learn from Dan Plews and the rest of the Endure IQ coaching team was a no brainer for me. Bringing triathlon plans developed by great minds in the sport to assist athletes to find their best self and race ability is a great honor.”

Instagram: @triageiser Facebook: @ Aaron Captain

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Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things?

Are you struggling with fat loss, poor recovery and inflammation?

You can take ownership of your health to get your body and VIBRANT self back again! I can help you.

TEST and not GUESS with PNOE Metabolic Testing Assessments at rest and during activity.

https://youtu.be/-m47nxeJR3g

Here is the video we watched here

Here is the article we reviewed plus sample report (find report link at bottom of page)

https://debbiepotts.net/pnoe/

I mentioned gluten cross reactive foods ...

6 Gluten Cross-Reactive Foods "This gluten cross-reactivity happens most commonly with dairy products. That’s because casein, the protein found in dairy, is so similar to the gliadin protein found in gluten. In fact, it’s estimated that at least half of those who are gluten intolerant are also sensitive to dairy. If gluten is an issue for you, it’s likely gluten cross-reactivity will occur with dairy products as well. Here are the six foods that your body can confuse with gluten because of their similar protein structure:" Dairy products, such as milk and cheese Corn Millet Oats Rice Yeast https://www.amymyersmd.com/article/gl...

We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right".

Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie:

Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/ https://www.instagram.com/lowcarbathl... https://www.facebook.com/lowcarbathlete/

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Debbie goes down more rabbit holes and shares her article review today on fueling, training and performing your BEST in life and sports for now and your FUTURE self!

How are you fueling for key workouts... or not? How do you know when to fuel or fast for a workout? What is the intensity, time of day, duration ...as well as stress level, HRV scores and quality of sleep the previous night?

1. https://www.sfuelsgolonger.com/pages/performance-athletes
2. https://www.endureiq.com/blog/right-fuel-right-time-carbohydrate-manipulation-to-make-every-session-count
3. https://www.endureiq.com/blog/right-fuel-right-time-carbohydrate-manipulation-to-make-every-session-count
4. https://pubmed.ncbi.nlm.nih.gov/15212756/
5. https://www.drstacysims.com/blog/are-you-draining-your-body-s-battery-power
6. https://debbiepotts.net/kion-essential-amino-acid-protocol-for-endurance-athletes/

Then for the FEMALE Athlete, Dr. Stacy Sims suggests fueling correctly to improve performance gains...

https://www.drstacysims.com/blog/should-women-carb-load

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Today Debbie catches up with her friend Matt Bach on the TriDot Coaching program.

Matthew Bach is Vice President of Marketing at TriDot. Matt won Ironman Maryland 2014 in 8 hours in 51 minutes and placed 72nd overall in Kona 2015. He worked on Wall Street as a trader and portfolio manager for 9 years, earned his MBA from Temple University, worked in marketing at UCAN for 2 ½ years and has been leading TriDot's marketing efforts for the last 2 years. He has a wife, 3 kids, and two long-haired miniature dachshunds named Johann and Sebastian Bach, and lives in Roseland, NJ just outside of NYC.

If you are interested in a personalized Triathlon training schedule with "The WHOLESTIC Method" approach then reach out via: https://app.tridot.com/onboard/sign-u...

Also be sure to check out the list for upcoming TriDot Pool Schools in your area- or come to North San Diego for a long training weekend! TriDot Pool School link - www.tridotpoolschool.com TriDot is a triathlon training platform that uses huge amounts of data and AI to deliver better results in less time. It's ultra-personalized to you and dynamic in that it'll automatically update your schedule to give you an optimized balance of training stress and recovery. TriDot can be used with or without a coach and has subscription levels to fit any budget from $14.99/mo and $29 up to the Premium level where you have a 1:1 dedicated coach, most charging between $200-$400/mo for their white glove service. TriDot takes into account a plethora of factors including basic info like your age and gender, how long you've been doing each sport, your recent training data, your performance ability, the environment, and even your genetics if you choose to upload a genome file from 23andMe or Ancestry.com. No human can take into account the huge amount of data we have access to nowadays thanks to all of our wearables and power meters, foot pods, etc. but TriDot can. TriDot accommodates for missed sessions due to illness, injury, vacation, work...TriDot will update your future training to account for that. If you work with Coach Debbie on TriDot, she has more time to work with you on your nutrition, your health and other aspects of The WHOLESTIC METHOD Coaching Program!

https://debbiepotts.net/tridot-coaching/

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the “right” things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls “The WHOLESTIC Method”. We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey …and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything “right”. Doctors may tell you that your lab results are “normal” and there is nothing is wrong with you – but you know that you are off and not performing your best in life or sports. Let’s investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with “The WHOLESTIC Method” coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let’s strive to thrive and not survive the day…its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race…It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: https://debbiepotts.net/

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How do you start and end your day?? What are some simple tips - and free that you can start implementing into your "ideal day" tomorrow? Read more about the conversation in today's rabbit hole on morning sunlight and more on https://debbiepotts.net/what-is-the-i...

Links:

1. https://www.verywellhealth.com/mornin...
2. https://shawnwells.com/2022/03/buildi...
3. https://hubermanlab.com/toolkit-for-s...
4. https://www.precisionnutrition.com/in...

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

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Ronda Collier has more than 25 years of experience in high technology product development with a proven track record of delivering leading edge consumer electronic products within both privately held startups and Fortune 500 corporations. She spent 3 years as an independent scholar researching non-invasive health monitoring techniques to improve overall personal well being. This led to the founding of SweetWater Health in 2011. Ronda's Why... "Knowledge is power. Knowledge of self leads to power of the self. Stress is a weak link in the chain for overall health yet most stressed people have no idea they are stressed. We at SweetWater Health want to provide tools for individuals to monitor their stress and measure what activities or thoughts are increasing or decreasing that stress."

We dive into HRV Testing and not Guessing including:

What is HRV?

Why is knowing your HRV important?

How can we improve our HRV?

Learn more on:

Twitter: @BeatHealthy

Instagram: BeatHealthy

Facebook: SweetWater Health, Beathealthy

Previous SweetBeat Podcasts with Ronda:

https://debbiepotts.net/episode-72-ronda-collier-and-hrv/

http://sweetwaterhrv.com/blog/uncategorized/hrv-talk-debbie-potts-interviews-ronda-collier-on-hrv-testing-fit-fat-fast-podcast/

https://debbiepotts.net/finally-the-wholestic-method-manual-workbook-is-coming/

https://www.stitcher.com/show/shut-the-front-door-health-fitness-podcast/episode/episode-94-ronda-collier-on-hrv-hpa-and-sleep-203874447

https://shutthefrontdoorpodcast.libsyn.com/episode-145-gratitude-laughter-and-appreciation-with-ronda-collier

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Coach Debbie shares a new research on fat oxidation rates for low carb endurance athletes in an article shared by Leighton Phillips from SFuels and more blogs from Dr. Dan Plews of EndureIQ program.

Click here to head to SFuels for their updated Fueling Guide

https://www.endureiq.com/blog/peak-fat-oxidation-rates-what-does-it-mean-what-does-it-tell-you

https://www.endureiq.com/blog/right-fuel-right-time-carbohydrate-manipulation-to-make-every-session-count

2023 Research Paper - Findings In a new paper (Feb, 2023), a group of highly reputable sports-science researchers, challenged the former premise, that athletic performance was superior via a high-carbohydrate diet and fueling regime. What was most striking at first glance of the paper, was that the question of 'endurance performance' was tested at a very high intensity (@~85% vo2Max), shorter duration tests including 1mile, and 6 by 800m interval repeats. Traditional thought would consider such intensity-duration testing, as 'anaerobic' and by nature more dependent on carbohydrate oxidation, and less-so fat oxidation. But in a rigorous highly controlled testing protocol, and elegant research design, the team produced a set of findings that will certainly challenge traditional thinking. Bottom-line: ensure you pay attention to the guidance (above 3 points in blue) for an effective low-carb high-fat diet transition period - in realizing the intended metabolic shift, and performance outcomes of a low-carb lifestyle.

In this study, a 2018 paper on cross-country skiers and our own lab observations of low-carb high-fat athletes, we are seeing more consistent references to high-fat oxidation rates (>1.5gr/min) at high intensities >80% Vo2Max. This is supportive of the suggestion, that such metabolic efficiency, could possibly provide a glycogen-sparing effect when fat can be utilized predominately for fuel at these intensities. It is an important note, that aside from the athletic performance outcomes, a number of health markers were also tested, and reference was made to the complications (pre-diabetes) that were associated with high-carb diet athletes. I guess from a balanced perspective, you would like to see more subjects in such a study, and also would like to have the study repeated for women. Nevertheless, the paper highlighted that prior studies that had less attention to study design controls (diet, fueling and training-load factors) drove different and non-repeatable findings.

Study summarized 4 notable findings: 1) High-Carb athletes had no superior (high-intensity) performance over LCHF (low-carb high-fat) athletes, 2) Even at intensities at >85% Vo2Max, LCHF athletes were oxidizing fat at rates of 1.58gr/min (+/- 0.33gr/min). 3) LCHF athletes had higher HDL, LDL, and total cholesterol, 4) LCHF athletes, had reduced mean-median blood glucose levels. Conversely, 30% of the High-Carb athletes, had mean-median blood-glucose levels consistent with pre-diabetes. SFuels: Perspective on the Research It's great to see such a well-controlled set of factors (diet, training load, body composition, etc.) and high-intensity testing protocol, where the core, pre-dominant factor of difference was diet and fuelling. To help you with this, download and read our - 1) SFuels LIFE Guide - giving you over 40 simple meal, snack, and shake ideas for a low-carb high-fat lifestyle - using SFuels TRANSFORM, SFuels Revivial, SFuels Keto3, SFuels TRAIN, SFuels LIFE Bars. 2) SFuels Fueling Guide - and noted research on the impact of Medium Chain Triglycerides in diet and fueling.

Save with our code LOWCARBATHLETE at check out!

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Today Coach Debbie chats with Dr. Jason R. Karp on his new book 'The Endurance of Speed'. "Oftentimes, runners’ performances plateau not because of what they do, but because of what they don’t do. And one of the things that many runners don’t do when they start running as adults is work on their basic speed. They never become fast runners. What happens if runners turn the traditional model of distance running training on its head and train speed first before training endurance? What happens when runners train at the right speed rather than at the right distance? The Endurance of Speed is a revolutionary new method of marathon and half-marathon training, in which you’ll discover the remarkable answers to these questions, as you learn how to train your speed first and then how to improve your endurance of speed to reach and exceed your marathon or half-marathon goals.

Watch our YouTube video here on our The Low Carb Athlete Channel

FREE GIFT WITH PURCHASE! Receive a free LMNT sample pack with any order when you use our link to order DrinkLMNT.com/LowCarbAthlete LMNT is a tasty electrolyte drink mix with everything you need and nothing you don’t. That means a science-backed electrolyte ratio – with none of the junk. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Key benefits 1. Prevent and eliminate headaches, muscle cramps, fatigue, sleeplessness, and other common symptoms of electrolyte deficiency. (read more here) 2. Boost performance and recovery. Electrolytes facilitate hundreds of functions in the body, including the conduction of nerve impulses, hormonal regulation, nutrient absorption, and fluid balance. (read more here) 3. Support a low-carb lifestyle by preventing, mitigating, and eliminating the “low carb/keto flu” (read more here) 4. Support healthy fasting. LMNT replaces electrolytes without breaking a fast. (read more here) Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/ https://www.instagram.com/lowcarbathlete/ https://www.facebook.com/lowcarbathlete/

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Today Debbie reviews some articles she was reading about adaptogens and specific mushrooms best for endurance athletes!

Articles discussed include:

https://debbiepotts.net/performance-boosting-superfoods/

https://debbiepotts.net/are-you-drinking-your-mushroom-magic-drink/

https://botanicalinstitute.org/adaptogens/

https://www.naturesrise.com/blogs/brainfood/lions-mane-dosage

https://www.naturesrise.com/blogs/brainfood/chaga-vs-lions-mane

https://shawnwells.com/2023/02/the-magic-of-medicinal-mushrooms/

https://lairdsuperfood.com/products/performance-mushrooms

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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Today Coach Debbie dives into testing our hormones with DUTCH test and what patterns we see with Dr. Kelly Ruef, ND who is the Clinical Educator for DUTCH Precision Analytical. We chat about... 1. What does the DUTCH Test measure? 2. How is DUTCH Testing unique? 3. Who might benefit from DUTCH testing? 4. What patterns do we see in the DUTCH with those living life as a race"? 5. How does the DUTCH test help us investigate the WHY to weight gain, lack of performance gains and improving the aging process? Test and not guess.... contact Debbie at www.debbiepotts.net to set up a discovery call to learn more about her three coaching health investigation packages with "THE WHOLESTIC METHOD" approach. Dr. Ruef is a licensed naturopathic doctor who completed her medical education at the National University of Natural Medicine (NUNM) in Portland, Oregon. She also completed a private residency at Pearl Natural Health in downtown Portland. For undergraduate education, Dr. Ruef received a Bachelor of Science degree in biochemistry and cell biology with a minor in cognitive neuroscience from the University of California, San Diego. She has been a clinical educator for Precision Analytical, makers of the DUTCH Test since 2019, and she spends most of her time educating on how urine testing can improve the field of women’s and men’s health. Currently, she is focusing on educating women worldwide on the benefits and risks of menopausal hormone replacement therapy.

Watch our video here and subscribe to our Low Carb Athlete YouTube Channel

You can find her on Instagram under @drkellyruef.

Steroid Pathways Chart: https://dutchtest.com/resource/steroid-pathway/

DUTCH Test website: https://dutchtest.com/

DUTCH Testing: https://dutchtest.com/dutch-testing/

Dr. Kelly Ruef’s Instagram: https://www.instagram.com/drkellyruef/?hl=en

What about you? Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/ https://www.instagram.com/lowcarbathlete/ https://www.facebook.com/lowcarbathlete/

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Watch the video with slide presentation here

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you.

We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method".

We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

Connect and Follow Coach Debbie:

Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

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Ryan Monahan on Testing and Not Guessing 

Today Debbie talks to one of her fellow FDN Practitioners and mentors, Ryan Monahan. Ryan Monahan is a Functional Diagnostic Nutrition Practitioner (FDN-P), clinical advisor for the medical director program at FDN, nationally board certified with the National Board of Health and Wellness Coaches, and certified Autoimmune Protocol Coach with a passion for uncovering hidden stressors that contribute to thyroid disease. Ryan spent over 10 years visiting more than 40 health professionals to find answers to his chronic health complaints until being diagnosed with Hashimoto’s in 2012. Since then, his mission has been to change the dialogue about chronic disease towards a holistic, functional approach. With the help of cutting edge functional lab work, Ryan helps his clients to identify the true root causes of their primary health challenges so that they can stop wasting time and resources, and start living their best life. Typically, his clients are those who have struggled with finding relief from their autoimmune symptoms. Oftentimes, they feel that they’ve “tried everything”, and that traditional medicine hasn’t served them. In his experience, there is a better way.

Watch our video here and subscribe to our The Low Carb Athlete YouTube Channel

What about you? Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/ https://www.instagram.com/lowcarbathlete/ https://www.facebook.com/lowcarbathlete/

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Do you experience fatigue, unexplained weight gain, brain fog, memory issues, low hormones, sluggish metabolism, poor recovery, inflammation, sleep disruption...and more?

Test and not guess why you are under stress internally but assess your environment, lifestyle and mindset for external sources of stress that have become CHRONIC sources!

What causes HIGH Cortisol?

• Stress
• Infections
• Pain
• Inflammation
• Obesity
• Insulin/Glucose Issues
• Low Carbohydrate Diet
• Cushing’s Syndrome

What causes LOW Cortisol... CHRONIC stress

• Chronic infections
• Chronic pain/inflammation
• Low-fat diet
• Too low-carb diet
• Cortisol suppressing medications (corticosteroids, Opiates, Ketoconazole, Accutane, Anti-depressants, etc
• Head trauma
• Addison’s Disease

Test and not guess with DUTCH test and investigate the WHY is your body under stress. We collect clues by assessing your external sources of CHRONIC stress via nutrition, exercise and lifestyle habits. Then we identify HIDDEN internal sources of CHRONIC stress via functional lab tests and correlations with patterns to help put the missing pieces of your fat loss, health and performance personalized program together! Train the WHOLE you from the INSIDE OUT with the elements of THE WHOLESTIC METHOD coaching program with Coach Debbie Potts.

Schedule a call to discover more www.debbiepotts.net

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Are you using a near, mid and far infrared sauna each week... or as I say having a date with "FRED" (for Infrared)?  

https://debbiepotts.net/sunlighten-near-mid-far-infrared-protocol/

What are the benefits for SAUNA therapy for the aging athlete?  What are the protocols for sauna for growth hormone, cardiovascular and recovery?

What is Infrared heat vs. regular sauna?  How is our sweat different in "FRED" vs. "Finish" type of sauna?

Near Infrared Benefits Include:

• Cell Health/Immunity Boost
• Wound Healing
• Skin Rejuvenation
• Pain Relief
• Muscle Recovery

Mid Infrared Benefits Include:

• Pain Relief
• Improved Circulation
• Weight Management

Far Infrared Benefits Include:

• Detoxification
• Blood Pressure Reduction
• Relaxation
• Immunity Boost
• Weight Management

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Debbie finally talks to her new amazing athletic exercise physiologist Lenita Anthony that she met in her new hometown North San Diego on a CAF Saturday ride then at The Bay Club in Carmel Valley. Lenita has over 30 years of experience bolstering clients’ goals through lifestyle counseling and motivational interviewing. Empower clients to develop, implement, and adhere to lifelong disease prevention and health promotion through customized behaviors and habits. Incorporate emotional, social, and spiritual coaching into lasting, client-driven behavior change. Lenita is similar to Debbie that she is a life long learned and N = 1 experiment. She is an exercise physiologist, health coach, fitness professional, educator, author and lifelong athlete. Passionate about partnering with clients achieve lasting whole person health using evidence based practices through the development of customized behavioral goals.

Watch our Low Carb Athlete Video link here

What about your story? Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU!

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How are you fueling up to improve performance in your key speed workouts or HIIT sessions?

Are you on a mission to get stronger, faster and more powerful??

What if specific strategic fueling in and around your workout sessions could help improve your key performance sessions?

Perhaps you are like me and are curious if you could be stronger and faster if you added a little bit of calories pre anaerobic interval workout instead of training fasted in your morning sessions??

If are you not getting stronger, faster and more powerful... then why don't we try a different approach? Remember, INSANITY could be described as "doing the same thing over and over again expecting different results"... are you trying to stay the same or see improvements??

N = 1 experiment!

Test and not guess with a strategic fueling program that works best for YOU.

Save with SFuels here today if you want to test out their TRAIN and RACE+ formulas in your training and racing program.

Previous related topics:

https://debbiepotts.net/fueling-for-higher-intensity-workouts/

https://debbiepotts.net/tips-to-match-fueling-training-for-the-endurance-athlete/

https://debbiepotts.net/episode-465-going-longer-with-sfuels/

https://debbiepotts.net/optimal-fat-metabolism-vespa-fasted-exercise/

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Are you on a mission to improve the aging process as myself?

I have been listening to many podcasts with Dr. Gabrielle Lyon on "muscle is the organ of longeity" and Dr. Stacy Sims plus "Nutrition with Judy", Huberman Lab podcasts and Angelo Keely of Kion.

Don't blame the aging process- embrace the changes by adjusting your fueling and training program.

How do we fight the battle of losing muscle strength and power as we age? The solution includes eating more protein throughout the day in each meal (30-50g) evenly distrubted but also before workouts (strength and cardio) and after.

I looked into Essential Amino Acids, collagen peptides, protein shakes, bone broth and quality animal protein. The research and investigation - plus experiment continues.

Real Thoughts with Debbie Potts weekly review of articles. Plus more thoughts here https://debbiepotts.net/should-you-do...

Today we review: 1. Nutrition with Judy podcast https://nutritionwithjudy.com/resources/

1. Kion Aminos (save with code lowcarbathlete) https://getkion.com/blogs/all/the-ult...

SAVE ON KION here: https://glnk.io/j6vy/lowcarbathlete

1. Paleo Valley Protein 4. Kion Whey Protein 5. Equip Beef Protein 6. Dr. Amy Myers on Collagen https://www.amymyersmd.com/article/is...

Discount Codes: LOWCARBATHLETE

Read and watch more on my blog posts here

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Debbie last spoke with Panos in January 2019 after meeting him in Ironman Hawaii 2018! Here is our past conversation- https://debbiepotts.net/pnoe-cardio-m...

Who is Panos Papadiamantis? "I started my studies at the National Technical University of Athens, where I studied mechanical engineering. I then continued my studies at the Stanford School of Engineering, focusing on operations research and engineering management. During my stint at Stanford, I worked as a research assistant in the Center of International Security and Collaboration. There, I worked alongside Siegfried Hecker, former director of the Los Alamos National Laboratory, and William Perry, former Minster of Defence of the United States, in conducting research and risk analysis on nuclear technology and its implications on national security. Following my studies at Stanford, I worked as a product manager in IT infrastructure companies in Silicon Valley while always wanting to start my own company. Hence, when my cofounder and friend approached me with the idea of developing an affordable breath analysis device to analyze human metabolism with clinical precision, I jumped on board. As an engineer on paper and at heart, I was always fascinated by analyzing and understanding systems. Building PNOĒ exposed me to the most fascinating, uncharted, and misunderstood one, the human body. At PNOĒ, my colleagues and I have analyzed more than 100,000 metabolic profiles and helped more than 40,000 achieve better health and performance through metabolic-based recommendations founded on their metabolic profiles and recommendations supported by more than 1,000 peer-reviewed articles. PNOĒ is trusted by 3,000+ health professionals, world-class athletes such as Russel Wilson (NFL champion), Emma Raducanu (US Open champion), and Annie Thorisdottir (Crossfit Games champion), 100+ research centers and universities including MIT, UCLA, and Columbia University, as well as leading brands including Inbody and Spartan Racing." We chat about all things metabolic testing at rest and exercise...

1. What does it mean to have a personalized program?
2. How can breath analysis inform the main pillars of personalized programming
3. How can breath reveal fuel usage and how can it help me become more fat efficient?
4. How to test resting test- RMR - what do you find out?
5. How does this help someone burn fat/lose weight?
6. How do we test exercise metabolism- how to find fat burning, cross over and speed AT zones? Race pace? Training heart rates?
7. How can we create an individualized program to match fueling to training and racing.

Video link: https://youtu.be/kEWiDF8Mxr0

Debbie Potts The WHOLESTIC Method Program Burn Fat. Optimize Health. Improve Performance. Certified FDNP and FNTP Kion Coach, NASM CPT, CHEK HLC, USAT www.debbiepotts.net

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Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things?

Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method

https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

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Linia is a leading, internationally renowned, awarding winning Dietitian and Sports Nutritionist with extensive experience in several nutrition settings including women’s health, performance nutrition and corporate wellness. She also has a PhD in Public Health. Her passion is translating nutritional science into easy-to-digest and practical advice that helps as many people as possible to live their best lives. Outside of work Linia is a big foodie and loves to socialise over good (and nutritious!) food. She regularly participates in endurance events which means she gets to put into practice what she preaches! Watch our video here Today I am chatting with a sports nutritionist in Milan, Italy that I discovered when researching fueling for endurance athletes! Linia Patel has experience working in several nutrition settings including women’s health, performance nutrition and corporate wellness. Nutrition science is her passion. Empowering people to become the best performing version of themselves in her purpose- and her mission is to help as many people as possible to live their best life. Linia has a Phd in Public health yet come with a strong background in human physiology and nutrition biochemistry. She is also passionate about translating nutrition science into easy-to-digest advice and the provision of accessible yet personalised health for all. Topics today include: 1. What is the biggest mistake women make when it comes to nutrition? 2. How does being female affect the way we fuel for activity? 3. What are your thoughts on metabolic flexibility? 4. Nutrition tips to burn fat vs. longevity vs. performance gains I was the nutrition expert on Tess Daly’s new best-selling book: https://www.amazon.co.uk/Books-Tess-Daly/s?rh=n%3A266239%2Cp_27%3ATess+Daly Webinar: Bloom Health hub: https://www.bloomhealthhub.com What about you? Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/ https://www.instagram.com/lowcarbathlete/ https://www.facebook.com/lowcarbathlete/

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Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

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Once again, Debbie talks to her friend Dr. Anna Cabeca on how to match our nutrition/meal plans with our hormones and goals. Be sure to read her book The Hormone Fix, Keto Green 16 and the MenuPause. Anna Cabeca, DO, OBGYN, FACOG, is best selling author of The Hormone Fix and Keto-Green 16 and MenuPause. Dr. Anna is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She holds special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. She lectures frequently on these topics throughout the world to large audiences and is known nationally as The Girlfriend Doctor and is host of The Girlfriend Doctor show. She has personally developed natural products to help women balance hormones and thrive through menopause including the highly acclaimed Julva® cream for the vulva and MightyMaca® Plus, a powerful superfood blend. She now lives in Dallas with her daughters, horses and dogs.

Learn more about MIGHTY MACA here https://debbiepotts.net/tips-to-balancing-your-hormones/

Find Dr. Anna here:

1. https://www.linkedin.com/in/drannacabeca/
2. https://www.facebook.com/thegirlfrienddoctor/
3. https://drannacabeca.com/
4. https://www.youtube.com/channel/UCmWLoqXyvtSyylB7bjCipnA
5. https://www.instagram.com/thegirlfrienddoctor/
6. https://twitter.com/annacabeca?lang=en

What about you? Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

https://www.instagram.com/lowcarbathlete/

https://www.facebook.com/lowcarbathlete/

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Coach Debbie Potts reviews an article from Dr. Amy Meyers on gut healthy for the athlete then talks about SFuels and Glutamine to help fuel the endurance athlete to go longer- and prevent leaky gut.

Article Links:

1. https://www.amymyersmd.com/article/exercise-and-leaky-gut/?
2. https://www.sfuelsgolonger.com/blogs/whats-top-of-mind-at-sfuels/fructose-and-sugar-alcohols-body-composition-and-chronic-disease
3. https://www.sfuelsgolonger.com/blogs/whats-top-of-mind-at-sfuels/the-ultra-gut-impact
4. https://bradkearns.com/2023/01/23/naturals-flavors-are-bullshit/

Save on SFuels with our code LOWCARBATHLETE Test and not guess if you are fit and healthy from the inside out!

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right".

Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/ https://www.instagram.com/lowcarbathlete/ https://www.facebook.com/lowcarbathlete/

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Dr. Mindy Pelz, D.C is a bestselling author, keynote speaker, nutrition and functional health expert who has spent over two decades helping thousands of people successfully reclaim their health. She is a recognized leader in the alternative health field and a pioneer in the fasting movement, teaching the principles of a fasting lifestyle, diet variation, detox, hormones, and more. Her popular YouTube channel (which just celebrated 18 million lifetime views) regularly updates followers on the latest science-backed tools and techniques to help them reset their health. She is the host of one of the leading science podcasts, The Resetter Podcast, and the author of three best-selling books; The Menopause Reset, The Reset Factor, and The Reset Kitchen. Dr. Mindy has appeared on national shows like Extra TV and has been featured in Muscle & Fitness, Well + Good, SHEknows, Healthline, and more. Dr. Mindy's mission is to change women's healthcare! She also is on a mission to get one million people to embrace a fasting lifestyle to help diminish chronic disease and enhance metabolic health. Mindy is teaching people that they have the power to control their health, that the body they were born into is a miracle, and the body was born to heal. My passion is teaching people the healing principles of fasting, diet variation, and detox. Beyond that, my main following is women between the ages of 40-60, so I enjoy teaching women how to fast and eat for where they are in their hormonal cycle. Conversation of course is about fasting, hormones, nutrition and the female athlete! 1. Everyone is talking about fasting, why has fasting become so popular and how can people get started with fasting? 2. Are there specific times that we should or shouldn't fast? 3. What types of fasting are there? Order Dr. Mindy's new book that was released on Dcember 27th, Fast Like a Girl For more information, please visit https://drmindypelz.com/. facebook.com/drmindypelz/ instagram.com/dr.mindypelz/ youtube.com/drmindypelz/ instagram.com/dr.mindypelz/ youtube.com/drmindypelz/ facebook.com/drmindypelz/

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Instead of blaming the aging process- we should embrace the changes and adjust how we train as well as how, when, and what we eat plus of course the other elements of THE WHOLESTIC METHOD to burn fat, optimize health and improve performance.

What do your genetic reports say about how you should train?

What does Dr. Stacy Sims say about aging female athletes?

What about prioritizing protein and building muscle as per Dr. Gabrielle Lyon's research?

Learn more on a discovery call with Coach Debbie www.debbiepotts.net 

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Today Debbie chats with Dr. Tracy Gapin of the Gapin Institute. What is Dr. Gapin's WHY? Helping men optimize their health so they can achieve high performance in every area of their lives so they can be the husbands, fathers, leaders, and MEN they're meant to be! We talk all things on optimizing hormones for male endurance athletes/high performers for improved fat loss, health and longevity.

1. Why is testosterone not the answer to improving men's health?

2. What about gut health?

3. Understanding that we're all different, how can we take a data-driven approach to men's health?

Get the show notes when the podcast airs via www.debbiepotts.net Upcoming Events: We have a monthly High Performance Health Webinar and we have our semiannual

High Performance Health Conference live event in Sarasota, FL coming in April 2023.

Links to share: Text HEALTH to 26786 for a free copy of MALE 2.0, your 10 Secrets to High Performance Health, and a link to book a complimentary call with the Gapin Institute team. https://gapininstitute.com/

Lesson learned: Test and not guess if you are fit and healthy from the inside out! Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

https://www.instagram.com/lowcarbathl...

https://www.facebook.com/lowcarbathlete/

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What are you doing now to improve your performance in life, sports and your future self?

Today I review an interview from Mike Mutzel and Dr. Gabrielle Lyon found here

If you want to get stronger - start eating 30-50g protein each meal, three times a day + lift heavy weights + short intensity intervals 20-30 seconds 2-3x per week + MAF/Zone 1-2 endurance training 1-3x week after you have built up a foundation!  Meet with a coach and/or experienced coach to help create a personalized program as there is not a once size fits all approach for everything!

Learn more on www.debbiepotts.net and my YouTube channel LOW CARB ATHLETE.

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Today Debbie's guest, Damon Smith, is from Cellcore to talk aobut how we can help endurance athletes or driven/ambitious/high charging high performers improve fat loss, performance and longevity!

Topics include:

1. Damon's WHY -drive
2. Can CellCore be used to help endurance
3. How can we use CellCore protocols to help HIDDEN internal sources of chronic stress (test and not guess) as hormones, immune, detox, digestion, energy and nervous system
4. Endurance exercise -how it impacts health and longevity – how to bio hack the damage we can do to ourselves to be “Fit and Healthy”

Damon’s Story:

After getting out of the Marine Corps I found myself wanting to help others and push myself. It started with volunteering to lead teams of teens on international trips to help the underprivileged. Building homes, teaching English and doing what we could. It was just as much for the teens as others. Fast forward a few years later, I found myself battling my own health issues. Always into fitness , I was about a year into challenging myself at CrossFit (after a meeting with the original founder) when suddenly I started losing strength , weight and couldn't sleep. Stubbornly , I was talked into visiting my doctor. 3 Months later, and fighting to maintain what I weighed at 12 years old, I was told I had Hyperthyroidism. My "Only" option , according to San Diego's #1 endocrinologist, was to radiate my thyroid and go on medication the rest of my life. My sister, a holistic dietician, was able to send me to a practitioner that helped me heal naturally. She confided in me that years earlier, having told no one but her husband, she had a brain tumor. Attacking it naturally it had also made it disappear to the point her doctor was baffled. It was then that I decided I had a new mission. To help people heal naturally...but how? I began to dig in and learn. At this point I was about 80% of optimum for my age but still dealing with some issues. Then my sister discovered CellCore. After talking to me about using the line she saw that they were hiring, and recommended I apply. I walked away from a job paying double (at the time) and couldn’t be happier! After two years with them, I not only have continued to build strength and health on the products, but better yet I get to work with practitioners to help thousands of people discover their healthiest lives are ahead , not behind.

Cellcore: www.cellcore.com and use code j1p29tIf to order your kit.  Ideally, work with a functional diagnostic practitioner (as Debbie) to collect clues in a full investigation so we can create a personalized self-treatment plan to feel, look and perform your best in life.

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Are you tracking your Heart Rate Variability (HRV) to measure recovery, repair and resiliency?

Learn more about HRV testing, tracking and what to do with the biometrics:

1. https://debbiepotts.net/have-you-noticed-your-hrv-score-changing-and-how-to-improve-it/

2. https://debbiepotts.net/episode-72-ronda-collier-and-hrv/

3. https://youtu.be/TGye7o7hIgI

4. https://debbiepotts.net/episode-474-dr-jay-wiles-on-hrv-and-hanu-health/

5. https://www.hanuhealth.com/learn/hrv-by-age-and-gender/

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Catharine Arnston is the Founder/CEO/Chief Scientific Officer of ENERGYbits® and expert in algae for wellness, nutrition, beauty, biohacking, mitochondria and longevity. She is a nationally recognized thought-leader, seasoned corporate executive, experienced entrepreneur and sought-after speaker. Catharine has an MBA, BA and is a Board-Certified Health Coach. Catharine's journey into the fascinating world of algae began in 2008 when her younger sister was diagnosed with breast cancer and advised by her oncologist that an alkaline diet would improve her healing. Catharine left her 25-year corporate career to help her sister identify which foods were alkaline which led her to discovering algae - the most alkaline, chlorophyll-rich, high-protein, nutrient-dense food in the world. When Catharine learned that algae's vast healing properties were documented in tens of thousands of scientific studies but that none of these studies or algae’s benefits were known outside of Asia, she knew she needed to do something. And so ENERGYbits® was born.

Check out this new and exciting article just published in Newsweek. The title is “Americans Could be Surviving on Algae Within Just 30 Years” The article also says “algae has the potential to provide "greater than 100 percent of the global protein demand for 2050." YES!

https://www.newsweek.com/algae-protein-united-states-30-years-population-1751496?bblinkid=264430075&bbemailid=43483324&bbejrid=-1794432995

The world is finally waking up to the potential and power of algae like I did 12 years ago when I started our company ENERGYbits.

The Low Carb Athlete = tips for the endurance athlete and aging athlete how to improve fat loss, performance and longevity

Use our podcast discount code: thelowcarbathlete

Learn more:

https://www.energybits.com/blog/energybits-work-athletes/

https://www.energybits.com/about-us/testimonials/athletes.html

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How do you transition from the Standard American Diet (SAD) for athletes to a low carb athlete for endurance sports?

Here are some links: Fueling the Low Carb Athlete

Endurance Athletes! Are you struggling with switching your higher carb diet to a low carb "ketogenic" food plan? The information out there for nutritional ketosis is confusing and not always necessary for the endurance athlete as well as female endurance athlete! Let's review the four phases to become a fat adapted athlete with the tips from Dr. Dan Plews of the EndureIQ Coaching Program. Baby steps are key as you want to match your nutrition and training (adjustments) and make sure you are making a smooth transition towards a low carb athlete - this is not a diet! Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete!

Watch the video here

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Natalie Grasso, our guest for today, is a professional physique athlete, fitness model, and Mind/Body Transformation Coach who found healing through adopting a low-carb lifestyle over ten years ago and went on to build the body of her dreams. Having overcome a host of chronic health conditions, such as GERD, migraines, ulcers, dysmenorrhea, chronic sinusitis, mood disorders, and a life-long battle with binge eating and bulimia, Natalie’s passion and mission in life is to empower women to become strong and resilient, mentally, emotionally, and physically, so they can live in the bodies & lives they love!

During our discussion, you will discover how to be the CEO of your own health. Natalie shares how she got into low-carb nutrition and bodybuilding, how she understood her body after the relapse, and how athletes distract themselves from facing their emotions. She also talks about getting rid of stressors in your life and optimizing your fat loss, weight, and performance. Tune in to learn more!

Timestamps:

[09:38] How Natalie got into low-carb nutrition and bodybuilding

[21:10] How athletes distract themselves from facing their emotions

[24:29] Tips for hiring the right support for your recovery

[29:14] How Natalie came to understand her body after the relapse

[40:00] Getting rid of stressors in your body

[41:55] Optimizing your fat loss, weight, and performance

[46:30] Why people struggle with fat loss

Notable quotes:

• “Toxicity comes in all different forms and is something you need to look at as an individual if you are struggling with fat loss, performance, and general health issues.”
• “Not eating enough for your body’s needs, not embracing weight training, and not connecting with yourself are the top three tips why people struggle with fat loss.”
• “Food is medicine.”

Connect with us:

Natalie Grasso

Instagram: https://www.instagram.com/theketobikinipro/?hl=en

Facebook: https://www.facebook.com/NatalieJGrasso

YouTube: https://www.youtube.com/@KetoBikiniSecrets

Debbie Potts

Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/

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Today we review Debbie's test results from Upgraded Formulas with Barton Scott.  Be sure to watch our video on my YouTube channel "The Low Carb Athlete" here.

Save 15% on your HTMA test with Upgraded Formulas with our code LOWCARBATHLETE at check out.

More resources:

What is a slow oxidizer on the HTMA Test?

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Barton Scott, is a biochemist and founder. Barton is also a nutritionist, and a researcher. And for the last 7 years Barton has been the Founder and process developer behind Upgraded Formulas. Barton is passionate about helping people address the stress of daily life, sleep struggles, hormone issues, fatigue, and the nutrient absorption issues that we all face. Upgraded Formulas also supports Charitywater.org in the great work they do.

How mineral absorption issues are holding you back in your energy level, sleep quality, and how they affect your adrenal and thyroid function as well as viral and even bacterial susceptibility, sex hormones, for both men and women - and what to do about it? Why Vitamins Are Of No Use Without Minerals? The Best Way To Avoid Mineral Deficiency?

YouTube: https://www.youtube.com/c/UpgradedFormulas/featured Instagram: https://www.instagram.com/upgradedformulas/ FaceBook: https://www.facebook.com/upgradedformulas Use THELOWCARBATHLETE has been set up as a one time use per customer for 15% their order, excluding subscription products.

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Today Coach Debbie chats with Nate Berry while she is in Paris, Texas for her friend's 50k trail run for her 50th birthday.    Nate has a mission is to increase human performance with a deep intelligence of their individual needs with the focus on optimizing their internal and external environment to excel at the demands of their athletic endeavor.     We dive into my favorite topics including: 1. How to optimize human performance and longevity 2. What is Wild Health? 3.  How can endurance athletes improve fat loss? 4.  Tips to be a fit and health endurance athlete   Check out our video interview on The Low Carb Athlete YouTube Channel

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Do you get confused about what to eat? Do you worry about when you should eat? What about HOW you should eat to improve proper digestion? Coach Debbie dives into a few tips on creating a personalized nutrition program as there is not one size fits all to burn fat, optimize health and improve performance.

Here are some blog posts to learn more about what to eat, when and how:

Nutritional Therapy Hacks

Are you adding in collagen each day?

Macronutrients for Athletes

Prioritizing Protein for the Aging Athlete

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Today Debbie talks to Joshua Church of Edge Theory Labs on the benefits of cold therapy!

Who is Joshua?

“I am passionate about supporting people on their journey inward and providing them with the tools to connect more deeply to themselves. I believe recovery is the foundation of performance rather than an afterthought and seek to give high performers the tools they need to get the edge...the edge on performance, on recovery, on winning the day.”

Follow Joshua

@edgetheorylabs on IG @joshuadeanchurch on IG

Save with our code "THELOWCARBATHLETE" will apply $150 off plus free shipping on orders of The Edge Tub

Addtional reading and research links included here:

https://www.edgetheorylabs.com/blogs/edge-journal/3-steps

https://bengreenfieldlife.com/podcast/lifestyle-podcasts/hot-and-cold-therapy/

https://hubermanlab.com/using-deliberate-cold-exposure-for-health-and-performance/

https://hubermanlab.com/the-science-and-use-of-cold-exposure-for-health-and-performance/

https://www.foundmyfitness.com/episodes/cold-shock-norepinephrine

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Debbie has another "solo-cast" to dive into specific topics. Today, Debbie talks about glucose, insulin and fat loss stalls based on articles from Keto Mojo, Nutrisense and BG Life.

Get the show notes here

Let Debbie know which topics you want her to discuss on an upcoming "solo cast" podcast episode by contacting her via www.debbiepotts.net

Test and not guess if you are burning fat, insulin sensitive and more via lab testing as ULTA Labs (click here), DUTCH test, GI Map, BioSense, Keto Mojo or NutriSense. Work with a health practitioner and coach to create a personalized program to burn fat, optimize health and improve performance in life now as well as for your FUTURE self! Contact Coach Debbie for a call to discover more about her three coaching packages to get started on your journey.

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The 'Low Carb Athlete' Podcast with Kirsten Flanagan

Kirsten Flanagan BSc Human Physiology & Biochemistry Medical Honors in Exercise Science Currently responsible for business development at TAILORBLEND, I am driven to bring personalized nutrition to more people around the world. I have had the unique opportunity to work alongside some incredible mentors, including Shawn Wells, early on in my career who have guided me, and ultimately lead me to develop a global network in the nutrition, health & wellness space. My passion for health optimization and biohacking (using science and technology to improve human performance), keeps me actively learning and researching these areas, looking for new applications in the evolving health, wellness & fitness space. I love being able to optimize one’s ability to perform better through nutrition, exercise and lifestyle strategies. Based in beautiful Cape Town, South Africa, but I love to travel and work remotely. https://www.linkedin.com/in/kirsten-flanagan/ @kirstflan - https://www.instagram.com/kirstflan/ www.tailorblend.co.za @tailorblend - https://www.instagram.com/tailorblend/

WHAT IS YOUR STORY…WHAT IS YOUR WHY?

As an athlete myself, competing in endurance sports at an international level, I grew my passion for nutrition and how we can use it to fuel our bodies for optimal performance. With more knowledge and experience under my belt, I know love helping people realize their full potential when it comes to nourishing and 'hacking' their bodies to bring them back to full health.

Questions: Conversation on …

1. Metabolic flexibility - carb timing, fueling for performance AND sustainable health.
2. Protein intake; why is it so important? How much, when and can you have too much?
3. Supplements, are they necessary, how do you know what you need & how to personalize your supplement strategy.
4. Training as a lifestyle. Importance of exercise and how to make your training part of your lifestyle.

Upcoming Events:

Project: working on expanding our company TAILORBLEND. We’re the first company to create 100% personalized nutritional supplements. It is super fascinating to me how people are becoming increasingly knowledgeable about diet and nutrition - what it takes to be healthy. "Functional blends" are becoming a thing - like Athletic Greens type thing - blends where you can get all the nutrients you need to avoid deficiency, but also to function optimally.
Now with all these health tests we can gather heaps of health data and essentially create something that is 100% unique and suited to you - your own unique AG.. Supplements are becoming incorporated into our daily life, whether it's your creamer, bars, breakfast etc. - and I’m intrigued and excited by this change! Handfuls of pills are a think of the past. I'm helping organize a wellness retreat with Pavel Stuchlik (@NOAAON_official) in Cape Town, South Africa. Focus is detox and breathwork. March 2023.

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Special episode with Coach Debbie to dive into five "biohacks" to avoid the typical holiday season weight gain but still enjoy the season and your family traditions!

Tips to avoid the typical holiday weight gain this season! Do you know how to avoid gaining weight this holiday season? Here are five biohacks to avoid the holiday weight gain:

1. STRESS management! Every stress response is a blood sugar response- so if you want to manage your glucose levels to avoid the blood sugar roller coaster ride then stop, pause and reset with nasal breathing exercises.

Box Breathing:
How to do box breathing

1. Breathe out slowly, releasing all the air from your lungs.
2. Breathe in through your nose as you slowly count to four in your head.
3. Hold your breath for a count of four.
4. Exhale for another count of four.
5. Hold your breath again for a count of four.

6. Repeat for three to four rounds.

7. Test and not guess if that food or meal – or stressful experience impacts your glucose level. I like to test my glucose and ketones with Keto Mojo or use a CGM as from NutriSense for 1-3 months (14-day per sensor).

Read the rest of the blog with links and video here

Enjoy the Holiday Season with your family and friends! Make each day the best day ever - and be grateful!

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Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

Watch the video here The Low Carb Athlete YouTube Channel

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Narado Zeco Powell was born in Montego Bay, Jamaica and as a child, he was underweight. When he moved to the United States at age 16, he was 5’11” and weighed 113 pounds. By age 18, he was inspired to learn more about fitness and nutrition and took a special interest in fitness. He spent 18 years educating himself by reading evidence based scientific articles, learning from mentors and trying different techniques. In 2018, he decided that he wanted to use his knowledge to help others.

Zeco is a Certified Lumen Metabolic Coach & carries 7 fitness and nutrition certifications from the International Sports Sciences Association.

He shares his knowledge with others via several social media platforms including Twitter and Instagram. He is passionate about educating others and hopes to continue to learn, grow and adapt so that he can bring the most up to date and actionable content to his clients, followers and subscribers.

You can learn more about Zeco & his work on his weight management podcast, The Matter Over Mind Experience. Listen & subscribe on Spotify, Amazon, Google, or Apple Podcasts.

https://podcasts.apple.com/us/podcast/the-matter-over-mind-experience/id1549417954?ign-mpt=uo%3D4&mt=2

Conversational Topics include:

1. Why do most weight-loss approaches fail?

1. What is metabolic flexibility & how is it connected to weight management?

2. How can someone achieve metabolic flexibility?

3. What roles do workouts play in achieving metabolic flexibility?

Lumen is lumen.me and use code for $50 discount is zecohealth

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Coach Debbie Potts is on a mission to do a short "solo cast" on Thursdays to dive into specific topics on how you can improve fat loss, performance and longevity as an endurance athlete AND the aging athlete - plus of course the peri and post menopausal athlete!

Read the blog post here on today's topic:  What is the difference between ZONE TWO training and MAF (Max Aerobic Function) Training?

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Bill Schindler, PhD is the author of Eat Like a Human: Nourishing Foods and Ancient Ways of Cooking to Revolutionize Your Health and is an internationally known archaeologist, primitive technologist, and chef. He explores the role of technology in our ancestral dietary past by combining archaeological research and ethnographic fieldwork. He founded and directs the Eastern Shore Food Lab with a mission to preserve and revive ancestral dietary approaches to create a nourishing, ethical, and sustainable food system and, along with his wife, Christina operate the Modern Stone Age Kitchen, a foodery designed to provide nourishing food created using ancestral approaches maximizing safety, nutrient density and bioavailability to the community where he serves as the executive chef. He was the focus of Wired magazine’s YouTube series, Basic Instincts and Food Science, and he co-starred in the National Geographic Channel series The Great Human Race, which aired in 2016 in 171 countries.

Dr. Bill Schindler

Director & Founder of the Eastern Shore Food Lab
Chief Operating Officer of the Modern Stone Age Kitchen
Adjunct Associate Professor University College of Dublin

During our discussion, you will learn what drives Dr. Bill to revolutionize health through ancestral cooking, the importance of understanding the ancestral approach to food, what humans do wrong in nutrition, and the basics of making real food. You will also discover the benefits of real nutrient-dense food to endurance athletes and the things you can eat during exercises that are easy to digest. Tune in to learn more!

Episode resources: * The book: Eat Like a Human * https://modernstoneagekitchen.com/

Timestamps:

[02:05] Dr. Bill Schindler’s background information

[04:25] The Holistic Method Comprehensive Coaching Program

[19:49] What drives Dr. Bill to revolutionize health through ancestral cooking

[24:29] The importance of understanding the ancestral approach to food

[25:06] What humans do wrong in nutrition

[29:45] The ancestral diet

[40:01] Being fit and healthy by eating real nutrient-dense food

[41:29] The basics of making real food

[43:23] The right food to eat

[56:21] Ways to think about eating plants and animals

[01:03:35] Recommendations for people introducing organ meat into their diet

[01:06:01] The benefits of real nutrient-dense food to the endurance athlete

[01:15:25] Things you can eat during exercises that are easy to digest

Notable quotes * “The thing about humans that is different from any other animal on the planet is that we eat diets that we are not biologically designed to consume.” * “After the industrial revolution in the 1700s, many people were disconnected from producing food and became consumers. This caused an increase in food processing, making it more dangerous.” * “Most plant toxins occur in the seeds, nuts, grains, and legumes. Soaking and fermenting help with reducing the toxins.” * “Liver is one of the most nutrient-dense foods on the planet.”

Connect with us: Dr. Bill Schindler * Website: https://eatlikeahuman.com/ * LinkedIn: https://www.linkedin.com/in/dr-bill-schindler-46243211 * Facebook: https://www.facebook.com/drbillschindler * Twitter: https://twitter.com/drbillschindler?lang=en * Instagram: https://www.instagram.com/drbillschindler/

Debbie Potts * Website: https://debbiepotts.net/ * LinkedIn: https://www.linkedin.com/in/thewholesticmethod/ * Instagram: https://www.instagram.com/lowcarbathlete/ * Facebook: https://web.facebook.com/thelowcarbathlete * Twitter: https://twitter.com/thewholeathlete * Pinterest: https://www.pinterest.com/lowcarbathlete * YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

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Are you a driven, ambitious, high charging athlete who is struggling to burn fat, improve performance and get healthy??  

Too much of anything can lead to toxicity, overload, imbalances, dysfunction and METABOLIC CHAOS.

Too little of anything can lead to deficiencies, imbalances, dysfunction and METABOLIC CHAOS.

Welcome to finding your N = 1 experimental journey to discover the right "dose" to create a positive response... The GOLDILOCKS Effect.

Here are the notes for the short solo-cast episode today- articles/blogs to discuss.

Fueling & Training the Low Carb Athlete: Fasted Exercise Debate

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How are you matching your fueling and training? 

Women are different than men so our fueling strategies pre and post workout are going to be slightly different than men!  

Watch our video series on our YouTube Channel!

Low Carb Athlete YouTube Channel

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Dr. Jay Wiles

Jay is a clinical health psychologist who developed a love for health psychology during his time in graduate school while he was experiencing his own health issues. Having just started his professional career, he was suffering from brain fog, fatigue, and a variety of other symptoms that he later learned was from an exposure to toxic mold. Jay had always been interested in health, so when he came across the field of health psychology and psychophysiology, he knew he wanted to focus his attention on the connection between mind and body.

Discount code:  THELOWCARBATHLETE

1) What is HRV and why is it important to understand?

2) What are come common misconceptions about HRV and "low" HRV in particular?

3) What is the connection between HRV and the human stress response, and how does Hanu help with this?

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Coach Debbie Potts of "The WHOLESTIC Method" program and "The Low Carb Athlete" Podcast collaberates with Dr. Amie "The Thyroid Fixer" for a new side podcast chat. 

Get our your headphones and head out for a walk while you listen to Debbie and Amie chat about all things to improve fat loss, health and performance in LIFE and SPORTS!

Enjoy the show then let us know your questions for our next co-host recording!

Dr. Amie Hornaman, a.k.a The Thyroid-Fixer, is a woman on a mission to optimize thyroid patients around the world and give them their lives back using her proprietary transformational program: The FIX Method. She is also the founder of the Institute for Thyroid and Hormone Optimization.

After her own experience of insufferable symptoms, misdiagnoses and improper treatment, Dr. Amie set out to help others who she KNEW were going through the same set of frustrations and who were on the same medical roller coaster.

Learn more about working with Dr. Amie here

Learn more about working with Debbie Potts here 

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Dr. Latt Mansor is a lead researcher at H.V.M.N and a metabolism expert. He holds a DPhil in Physiology, Anatomy, and Genetics from the University of Oxford and a MA in Biotechnology from Columbia University. His research was on the effect of hypoxia on the metabolism in type 2 diabetic hearts. In addition to his research training, Latt has experience as a startup founder and coordinating clinical trials for a large, multinational pharmaceutical company.

During our discussion, you will learn about HVMN Ketone IQ and its benefits, the roles of ketones during exercises, the post-workout recovery protocol for endurance athletes, and the ideal proteins and carbohydrates for endurance athletes. You will also discover the difference between male and female endurance athletes and how ketosis help in fat burning. Tune in to learn more!

Save 10% off with our podcast code LOWCARBATHLETE

What is Ketone-IQ™️ ? Ketone-IQ™️ is a new daily ketone supplement developed by H.V.M.N. It provides energy from ketones, a source of metabolic fuel like glucose or fat. Ketone-IQ™️ contains R-1,3-butanediol (R-1,3-BDO). R-1,3-BDO is a drinkable ketone that can raise blood ketone levels when consumed. Elevated blood ketone levels are linked to benefits for mental focus, endurance, recovery, and more. Each bottle of Ketone-IQ™️ contains ten 35ml servings, and each serving contains 10 grams of ketones. We do not recommend taking more than 3 servings of Ketone-IQ™️ per day. Save with my podcast code- LOWCARBATHLETE and try it out for yourself. Watch the YouTube video here: https://youtu.be/OiR0hgu7UBI Resources mentioned: https://www.drstacysims.com/

https://hvmn.com/products/ketone

Timestamps:

[05:57] About HVMN Ketone IQ

[11:00] The roles of ketones during exercises

[14:35] The post-workout recovery protocol

[18:47] The ideal protein and carbs for post-workout recovery

[22:51] Does ketosis help in fat burning?

[30:45] Research on male versus female endurance athletes

Notable quotes * “Ketone IQ is a drinkable ketone designed to be taken daily to support mental clarity, athletic performance, and metabolic health.” * “When you have ketones for the endurance exercise and glucose, you are creating hybrid fuel where you can tap into the metabolism of carbs and ketones.” * “Your body evolutionary has the enzymes and hormones needed to metabolize ketones. So, if you drink ketones, you can rip the benefits and get energy out of it.”

Connect with us: Dr. Latt Mansor LinkedIn: https://www.linkedin.com/in/lattmansor/

Twitter: https://twitter.com/lattmansor

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

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What is LEA? Low Energy Availability. A concern for the female athlete who is striving to improve fat loss and performance gains… sometimes too much!

What is Energy Availability?
Energy availability is the amount of dietary
energy remaining after exercise, available for
other physiological functions such as growth,
muscle recovery and homeostasis.
Low energy availability (LEA) occurs when
the calorie intake of an athlete is insufficient
to meet the energy required for daily living
plus the demands of training. Energy intake
should never drop below resting metabolic
rate.

If we have insufficient energy on board to meet demands of daily living (BMR, TEF and Exercise)… we are left without enough energy reserves to our essential metabolic functions. Read Debbie's blog post here on LEA

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Chris Irvin, M.S. Chris Irvin is a health researcher, writer, and educator focusing on the impact of low carb and keto diets on health and human performance. Chris has a master’s degree in exercise and nutrition science and spent his time in graduate school studying and conducting ketogenic research. Chris is the creator of the brand The Ketologist, which is known for producing social media infographics and educational health content. Chris is the author of Keto Answers, Mommy Do I Have to Eat This?, and is the education manager at Perfect Keto.

During our discussion, you will discover the description of keto and its benefits to the endurance athlete, the importance of staying in nutritional ketosis while exercising, and the best time to break a fast. You will also learn the mental component of ketones, matching your nutrition and exercise, and the biggest disclaimer of the ketogenic diet. Tune in to learn more!

Episode resources: equipfoods.com/lowcarbathlete

Timestamps:

[02:34] Chris Irvin’s background information

[11:42] Irvin’s description of keto and its benefits for endurance athletes

[12:47] Is it beneficial for someone to be in nutritional ketosis while they are exercising?

[21:03] The mental component of ketones

[30:50] The best time to break a fast

[36:19] Are all carbs evil?

[41:01] Matching your nutrition and exercise

[46:13] The biggest disclaimer of the ketogenic diet

[55:55] The Holistic Method Comprehensive Coaching Program

[01:06:00] Investing in your longevity

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This episode covers a broad array of topics but lets focus on:

1. How to run faster as an aging athlete
2. Fueling tips for the endurance athlete – matching training and fueling; strategic carb timing? Nutritional Ketosis? Keto Flex?
3. What athletes would benefit from LC approach?
4. Exercise testing who is it for and what do the results tell you

SHARE WITH LISTENERS:

Freedoms Run www.freedomsrun.org community running event

Links:

www.tworiverstreads.com

www.naturalrunningcenter.com

www.freedomsrun.org

www.drmarksdesk.com

Bio

Mark is a champion in using low carb therapeutic intervention to help patients with diabetes achieve remission. Dr. Mark Cucuzzella is a Professor from West Virginia University School of Medicine, and a retired Air Force Reserve Lieutenant Colonel.

Mark practices Family Medicine at WVU’s Jefferson Medical Center. At the centre, Mark has developed and adopted a protocol for using a low-carb diet for patients with obesity, prediabetes, and type 2 diabetes. Practicing what they preach, the hospital has eliminated all sugar-sweetened beverages from the hospital. Mark was instrumental in bringing MEDCHEFS to the WVU School of Medicine in 2014 with a focus on understanding insulin resistance. An advocate for evidence based policy and education, Mark is a founding member of The Nutrition Coalition, the Low Carb Action Network, The Society of Metabolic Health Practitioners, and The Hypoglycemia Foundation and is a scientific advisor for Diet Doctor.

Mark’s current research interests are in the use of continuous glucose monitors for diabetes remission and therapeutic carbohydrate reduction for severe pediatric obesity. He also leads a clinical group "International Multidisciplinary Diabetes Remission Working Group" who just completed a textbook chapter on medication reduction in Type 2 diabetes. Mark also co-authored guidelines on Guideline Central: Low-Carbohydrate Nutrition Approaches in Patients with Obesity, Prediabetes and Type 2 Diabetes and Companion Patient Guide Low Carb on any Budget - A Low-carb Shopping and Recipe Starter Begin a Life Free of Dieting and Indulge Yourself in Health

As an athlete Mark has competed for 40 years achieving a streak of 30 consecutive years running a marathon under 3 hours. He has finished events up to 100 miles.

He lives in Shepherdstown, West Virginia where he also owns a small community running store and directs running races and camps for youth and adults. His book “Run For Your Life” summarizes the science and the soul of running, nutrition, and physical activity to help you maintain a vigorous life. Visit Mark's site at www.DrMarksdesk.com

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Dr Julia Casadio is a PhD in sport performance physiology. Originally from Canada, where she grew up cross country ski racing at a competitive level, she is now based in New Zealand with her husband and two children, and with them enjoys kitesurfing, surfing, mountain biking, and skiing. She is a Senior Physiologist at High Performance Sport New Zealand, and has worked the last decade with numerous Olympic medal winning sports. Her PhD looked at novel applications of heat training to enhance performance in elite athletes, and she led the New Zealand heat strategies for both the Rio and Tokyo Olympics.

Julia continues her research interests through ongoing projects examining heat training, cooling strategies, optimising elite female athlete performance, and most recently, accelerating return to performance in athletes suffering from long COVID. She recently founded Impact Factor, which is an online consultancy service using the art and science of physiology to optimize training, recovery, and performance strategies in high performance athletes (website to come!).

Research Links:

1. Other research can be viewed at https://www.researchgate.net/profile/Julia-Casadio

2. Heat Course at Endure IQ https://www.endureiq.com/why-ldt103

What Julia is working on next...

1. Impact Factor website

2. Continuing research

3. She would like to develop an educational tool for optimising female athlete strategies in youth sport aimed at athletes, coaches and parents

Be sure to message me for Julia's Templates to share lowcarbathlete on social media or www.debbiepotts.net:

1. 'Lab to Real World' paper on heat training. This has lots of practical insights and considerations.

2. A guide for Heat acclimation and the FITT principle

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Catch the video presentation here -https://youtu.be/xgqUJ6enRe0

Are you an ambitious, driven, high charging athlete, struggling to get the desired results even when doing all the "right" things? Are you feeling fat, exhausted and sluggish each day? Are you ready to get your body and VIBRANT self back again? Personalize your fueling, training and performance program- especially for the aging female athlete 40-50 plus years old!

We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method".

We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete!

Are you ready to start your transformation journey and N = 1 experiment? The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now! Fat Loss, Performance & Longevity is our focus on The Low Carb Athlete Podcast!

Contact Debbie to schedule a discovery call on www.debbiepotts.net

Learn more about Debbie:

Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

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No triathlete has gained the recognition or success that Mark Allen has. After competing and losing in the IRONMAN Triathlon World Championships in his first six attempts he emerged victorious in 1989, winning the most difficult one-day sporting event in the world. It would be the first of six IRONMAN World Championship victories for Allen, the last coming in 1995 at age 37, making him the oldest champion ever at that time. He also excelled at the Olympic distance, winning the sport's inaugural Olympic Distance World Championships in 1989 in Avignon, France. He went undefeated in ten trips to the Nice International Triathlon, and from 1988-1990 he put together a winning streak of twenty-one consecutive victories.

Over the course of a fifteen-year racing career, which ended in 1996, Mark maintained a 90% average in top-three finishes. He was named “Triathlete of the Year” six times by Triathlete Magazine, and in 1997 Outside magazine tabbed him “The World's Fittest Man”. His most recent sports accolade came in November of 2012 when he was voted “The Greatest Endurance Athlete Of All Time” in a worldwide poll conducted by ESPN.

Since retiring from competition Mark shares his stories of Ironman racing with corporate audiences worldwide, has a triathlon coaching service used in over fifty countries through MarkAllenCoaching.com, and is an award-winning author along with Brant Secunda for their ground-breaking book Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You.

Mark’s most recent book The Art of Competition was released in August of 2014. The book’s core is comprised of ninety quotes he wrote that give a very thought provoking look at competition, overcoming challenge and achieving personal excellence. Each is paired with a stunning photo from nature and displayed in two page spreads. For more go to: www.markallenspeaking.com www.markallencoaching.com www.fitsoul-fitbody.com

We have a conversation on:

1. What has Mark been up to the past few years
2. Tri Dot Coaching program
3. Endurance Athletes -coaching the aging athlete and female athletes
4. Tips how to be a fit and healthy endurance athlete- training for this year and future self (longevity)
5. Thoughts on fueling and recovery

The Mark Allen Edition link in TriDot:

https://tridot.com/mark-allen-edition/

Premium Coaching Plan with Mark Allen:

https://tridot.com/mark-allen-premium/

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Are you an ambitious, driven, high charging athlete, struggling to get the desired results even when doing all the "right" things? Are you feeling fat, exhausted and sluggish each day? Are you ready to get your body and VIBRANT self back again? Read more about my THE WHOLESTIC METHOD 30-day group program or my VIP comprehensive coaching program for an individualized transformational journey!

Dates here https://debbiepotts.net/30-day-fat-loss/

Life is not a race... it is a journey. Enjoy the ride!

We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method".

We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete!

Are you ready to start your transformation journey and N = 1 experiment?

The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right".

Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU!

Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program.

Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care.

Let's strive to thrive and not survive the day...its your choice.

Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now! Fat Loss, Performance & Longevity is our focus on The Low Carb Athlete Podcast!

A few ideas for your reset and reboot program…

1. Get Kion – Kion amino acids (drink or caps), Kion sleep drink, Kion
2. LMNT electrolyte- packets for hydration at work and on the go
3. HVMN Ketone IQ – brain focus while at work or when fasting plus helps endurance and recovery
   1. Ketone IQ from HVMN here
   2. Save 10% off with our podcast code LOWCARBATHLETE
4. Paleo Valley beef jerky sticks and more favorites
   1. Use coupon code LOWCARBATHLETE for 15%
   2. Store Link here
5. Bubs Collagen and MCT oil for coffee in morning instead of sweeteners
   1. Here is the link
   2. Discount Code : LOWCARBATHLETE valid for 20% off bubsnaturals.com
6. Nutrisense CGM Monitor here: 30-90 days (14-day CGM) so you can spread it out and learn about body/food/stressors

Head to https://debbiepotts.net/30-day-fat-loss/

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Are you struggling with chronic fatigue, weight gain, poor recovery and sleeping through the night?

Are you trying to do all the "right" things for your fueling, training and performance plan but still are not getting the desired results??

Let's talk. 

N = 1 experiment and finding your right balance of nutrition, exercise, sleep, stressors, movement, digestion, gut health, hydration and gratitude practice is a challenge sometimes!

Watch Coach Debbie's video presentation here to see the slides

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With The Low Carb Ultra Runner, Zach Bitter Zach Bitter is a professional endurance athlete with multiple World & American Record performances, a coach for endurance athletes from Olympic distance to ultramarathon and the podcast host of Human Performance Outliers Podcast. He offers a wide variety of coaching packages that range from personalized planning to premade plans. The personalized plans take into account your unique lifestyle characteristics, including current and previous fitness, schedule, timeline and stressors. The premade plans follow his coaching philosophy and include distances from 5 kilometres up to 100 miles, base training plans and a newly added strength athletes endurance guide.

During our discussion, you will discover how Zach got into low-carb fueling, the positive mindset needed to push forward in the long-distance races, the transition from a high cab athlete to a low-carb athlete and the benefits of burning fats to an athlete. You will also learn what carbs mean to an endurance athlete, the right carbohydrates to consume, and the best nutritional therapy for pre-workouts and post-workouts.

Tune in to learn more!

Episode resources Human Performance Outliers Podcast — Zach Bitter

2018 Tunnel Hill 100 Results

Timestamps:

[05:00] Why Zach got into the low-carb fueling

[10:07] The positive mindset of pushing forward in the long-distance races

[15:41] The transition from a high carb athlete to a low carb athlete

[27:00] Testing nutritional ketosis

[32:24] The benefits of burning fats to the endurance athlete

[39:27] What carbohydrates mean to the endurance athlete

[43:00] Mixing nutrition and exercises

[48:22] The best carbohydrates to consume

[53:06] Nutritional therapy for pre-workouts and post-workouts

[54:55] The role of protein in recovery

[01:07:17] Strategic carb timing for female athletes

Notable quotes * “Giving yourself a break along the road can help you push forward in the long distance races.” * “There is so much that goes into figuring out what works best for you because you are unique and that is why we need coaching.” * “Strategic carb timing is different for men and women athletes.”

Connect with us: Zach Bitter Website: Zach Bitter

LinkedIn: Zach Bitter | LinkedIn

Facebook: Zach Bitter | Facebook

YouTube: Zach Bitter - YouTube

Instagram: Zach Bitter (@zachbitter) • Instagram

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

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Going Longer With SFuels!

Leighton Phillips is the Founder of SFuels, which was born to provide the right fuel at the right time for performance athletes and active lifestyles. While training, Leighton found that the market for training drinks and bars was full of sugar, syrup and refined grains. He knew he could produce something better with the nutrition training and the ultra-endurance racing experience he had. SFuels products support training your body to use fat and carbohydrate simultaneously, allowing you to go longer in your training, competitive racing, and everyday active lifestyle.

During our discussion, you will discover the story behind SFuels, what the SFuels provide for the endurance athlete, how to become a fat-adapted athlete, the right amount of carbs for endurance athletes, matching fueling with exercises, and the best time to take ketones. You will also learn tips to train low and race high and the best way to lose weight. Tune in to learn more!

Resources Mentioned

• The book: Wired to Eat
• Peter Defty Episodes

Timestamps

[05:26] The right amount of carbs for the endurance athlete

[06:55] The carb tolerance test

[19:08] The story behind SFuels

[25:04] How to become a fat-adapted athlete

[38:18] Nutrition and exercises

[41:00] Getting quality carbohydrates

[45:56] The best way to lose weight

[48:20] What the SFuels provide for the endurance athlete

[55:20] Tips to train low and race high

[01:04:01] The best time to take ketones

[01:07:02] The best workouts drinks

[01:15:43] Four tips for efficient fat adapted

Notable quotes

• “When we do low heart rates for too long and we forget to add the Hit training for too long, we lose the ability to go hard.”
• “Your stress impacts everything. If you don’t sleep, it is going to impact your effort to eat, make good exercise and have a healthy life.”
• “Nature is food.”

Connect with Leighton:

Leighton Phillips

Website: SFuels - Go Longer – SFuels LLC (sfuelsgolonger.com)

Instagram: SFuels (@sfuels.sf) • Instagram photos and videos

Facebook: Spike-FREE. | Facebook

YouTube: SFuels LIVE - YouTube

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MEET AUTUMN SMITH: CO-FOUNDER OF PALEOVALLEY + WILD PASTURES | HOST OF OPTIMIZE PALEO PODCAST

Autumn Smith suffered from debilitating digestive issues and crippling anxiety for most of her life. Specialist after specialist told her nothing could be done, and she was ready to give up. But as one final attempt at a life free of health issues, Autumn decided to harness the power of whole foods. She cleaned up her diet and in just 30 days, her IBS was cured. But that was just the beginning. She also had less anxiety, was mentally sharper, and a bubbly side of her that she forgot existed came back. Since then, Autumn has dedicated her life to helping others harness the power of whole foods to live vibrant lives.

In 2013, she and her husband Chas launched Paleovalley, a company dedicated to helping people get the essential nutrients they need, without added sugars, grains, and other harmful ingredients. But they didn’t stop there. After learning about the healing powers of grass fed, pasture raised meat - both for our bodies and the planet - Autumn and Chas started their next venture. In 2018, they launched Wild Pastures, a regenerative meat delivery service that sends 100% grass fed pasture raised meat directly to your doorstep.

Debbie and Autumn chat about how she reclaimed her health using food as medicine after a 10 year struggling with IBS, anxiety, depression and an eating disorder.

• We also dive into various topics as
• Why is the "meat is bad" narrative dangerous and where did it come from?
• What is wrong with current animal agriculture?
• What is regenerative agriculture and what are its benefits?
• Are there nutritional differences in animal products based on how they are raised?
• How can we find affordable, high quality meat?

Plus they have a Docuseries called Rethink Meat coming soon, a new healthy burger restaurant in Boulder, CO and our products from Paleovalley and Wild Pastures

Order your Paleovalley products here with our Podcast link:

Paleo Valley

• Use coupon code LOWCARBATHLETE for 15% off!
• Homepage here

I wanted to share a new food delivery service that I started using this month instead of Butcher Box. They have an amazing deal I wanted to share with friends.

Here is a new link below for 20% OFF Subscriptions for Life + Free Shipping for Life + $15 OFF your first box of WILD PASTURES- my new choice for home delivery animal protein once a month!

Click the link above to see if they deliver to where you live as they are just starting and growing quickly.

Grass Fed & Pasture Raised Meat For The Lowest Prices

• Wild Pastures delivers meat from regenerative, American family farms to your doorstep for less
• The Wild Pastures Difference
• 100% of our meat is raised on pasture by family farmers in the USA using regenerative farming practices. The result is healthier meat that is better for the planet.
• Truly Grass Fed & Pasture-Raised
• Wild Pastures is a network of highly principled farmers in the USA raising animals outdoors on lush grass pastures – the way nature intended. No feedlots here!
• Beyond Sustainable...We're Regenerative!
• All of our farmers utilize regenerative farming practices in order to raise healthy animals in a way that is beneficial to the ecosystem and environment.
• The Lowest Prices Without Cutting Corners
• Our mission is to help transform the meat industry by making the highest quality, truly pasture-raised meat available to everyone at the lowest prices.

Debbie Potts

Health & Fitness Coach, Author, & Speaker

The WHOLESTIC Method’ Coaching Program

Host of ‘The Low Carb Athlete’ Podcast

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Jim Howard is a 28-year health technology executive and current CEO of Readout Health in St. Louis. Jim’s career started in the pharma industry before transitioning to digital health in the early 2000’s to digital health back in the Blackberry days. His background included leadership positions in respiratory diagnostics with CareFusion that led him to be interesting in breath technologies to solve chronic disease. He is now co-founder of Readout Health, maker of Biosense, the medical device that tracks fat burn trends providing real-time feedback on exercise and food for behavior modification. Jim lives in St. Louis with his wife and young children and has greatly benefited from a low-carb lifestyle since 2018.

“I was a college athlete that had six surgeries and lived a life of debilitating inflammation by 50 due to the a high carb/essentially low fat diet. My wife had had cancer and was on the ketogenic diet, and when I caved in the impact was almost immediate. I was later introduced to the researchers that were working on the Biosense breath ketone technology. Three patents later, here we are. I now run the most innovative company in the biomarker metabolic research world, working with pharma, researchers, and consumers.”

Conversation topics:

• Why is it so important to have biofeedback all day for metabolic biomarkers like ketones? Snapshot or video?
• What is ketosis dosing?
• What is the impact of certain levels of ketosis on inflammation and recovery? What about all of these other areas like mental health and cancer tumors?

Endurance Athlete Specific Questions:

• How does Bio Sense work and who needs it- lesson 101: easy to explain, you may want to ask about other devices
• How does Biosense help the endurance athlete burn fat, improve performance and longevity?
• How can we use Biosense to determine our personalized nutrition, fueling and training schedule?
• Metabolic flexibility and cyclical keto

Check out Biosense with our podcast code here:

https://my-biosense.myshopify.com/LOWCARB20

Save $20 with our discount code: LOWCARB20

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Debbie shares her slides for this special solo-cast so be sure to listen and then watch on her YouTube channel here: The Low Carb Athlete Podcast

Are you an ambitious, driven, high charging athlete, struggling to get the desired results even when doing all the "right" things?

Are you feeling fat, exhausted and sluggish each day?

Are you ready to get your body and VIBRANT self back again?

We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method".

We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your transformation journey and N = 1 experiment?

The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right".

Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports.

Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU!

Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program.

Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care.

Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now!

Fat Loss, Performance & Longevity is our focus on The Low Carb Athlete Podcast and Debbie Potts Coaching Program using the elements of THE WHOLESTIC METHOD + functional lab testing to investigate what is actually going on from the inside out to be a FIT and HEALTHY athlete!

Learn more about Debbie:

Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

WEB: http://debbiepotts.net/

Instagram https://www.instagram.com/lowcarbathlete/

Facebook https://www.facebook.com/lowcarbathlete/

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Lauren Alexander of Neurohacker Collective Lauren Alexander is the Vice President of Marketing for Neurohacker Collective; a company focused on making groundbreaking products for wellness and overall human biology. It was founded in 2015 to create best-in-class well-being products by employing a unique methodology for research and development based on complex systems science. This scientific approach focuses on supporting the body’s ability to self-regulate rather than overriding regulatory systems with chemicals designed to move a biomarker in a particular direction.

During our discussion, you will discover the meaning of senescence cells and how they accelerate the aging process, the best way to get rid of the senescence cells, the best time to take Qualic Senolytic, and the best way to manage stress. You will also learn tips on how to know that you are getting rid of the senescence cells, the biggest stacks of biohacking to improve the aging process, and the importance of building resilience in our health. Tune in to learn more on this and other exciting topics!

Resources mentioned * Qualia Senolytic here * Qualia Resilience * Use our Coupon Code: LOWCARB15

Timestamps

[08:04] Lauren Alexander's background information

[15:46] What drives Lauren to Neurohacker

[20:33] Senolytic and Senescence cells

[26:15] Qualia Life and Qualia Skin products

[28:33] The best way to get rid of the senescence cells

[33:56] The best time to take Qualia Senolytic

[35:56] Tips to know that you are getting rid of the senescence cells

[38:06] The biggest stacks of biohacking to improve the aging process

[41:43] The best way to manage stress

[48:02] The importance of building resilience in our health

[49:40] What is a neurohacker?

[56:37] The long-term duration of taking Qualia Senolytic

Notable quotes * “Sufficient use of cellular resources encourages the regeneration of more youthful cells and supports tissue health and appearance, promoting a whole body cellular rejuvenation plan.” * “Understanding what senescence cells do is the key to unlocking the healthy aging puzzle.” * “Strive to thrive every day. Not survive the day.”

Connect with us Lauren Alexander Website: https://neurohacker.com/

LinkedIn: https://www.linkedin.com/in/laurenkayalexander/

Facebook: https://www.facebook.com/neurohackercollective

Instagram: https://www.instagram.com/neurohacker/

Twitter: https://twitter.com/theneurohacker

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

Use our Discount code:

LowCarb15 for 15% off any product purchase or head to here to order Qualia Senolytic or Qualia Resilience

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LESS is MORE With Jay Feldman Jay Feldman is a health coach, the host of The Energy Balance Podcast, and an independent health researcher with the goal of providing the tools people need to get their energy back. He has degrees in neuroscience and exercise physiology from the University of Miami and decided to forgo medical school after realizing that the conventional medical approach was not the solution to the health problems that so many of us face. After deep research, Jay realized that cellular energy is the foundation of our health. He now uses a bioenergetic approach to help men and women worldwide maximize their cellular energy, optimize their health, and achieve freedom from low-energy symptoms.

During our discussion, you will discover how endurance athletes can thrive consuming protein, carbs, and fats, the best way to lose body fat, the benefits of carb timing, metabolic flexibility, and how to improve carb metabolism. You will also learn the best biohacking technique to get the best results and the best ways to improve performance longevity. Tune in to learn more on this and other exciting topics!

Resources mentioned Life is Not a Race...It is a Journey

Timestamps

[00:38] Jay Feldman’s background information

[13:35] What drives Jay to continue with his research

[17:20] The personalized approach

[19:14] The best way to lose fat

[21:33] The bioenergetic approach

[22:16] Lab tests to improve the conversion of fuel to energy

[23:35] How endurance athletes can consume proteins, fats, and carbs

[29:08] The benefits of carb training

[33:38] Metabolic flexibility

[36:07] How to improve carb metabolism

[40:40] Fasting for the endurance athlete

[45:52] The best way to improve performance longevity

[51:30] The best biohacking technique to get the best results

[58:07] Nutritional ketosis

Notable quotes * “Eating every three to five hours including carbohydrates, fats, and proteins in all the meals tends to be a good way to balance blood sugar.” * “Cellular energy is the foundation of our health.” * “As long as you are creating a little bit of stress, your body adapts to it and gets stronger and healthier as a result.”

Connect with us Jay Feldman Website: https://www.jayfeldmanwellness.com/

LinkedIn: https://www.linkedin.com/company/jfwellness/about/

Facebook: https://www.facebook.com/jayfeldmanwellness/

Instagram: https://www.instagram.com/jfwellness/

YouTube: https://www.youtube.com/c/JayFeldmanWellness

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

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Another return guest on the podcast- the brilliant "Prof" Paul Laursen to talk about training, fueling and racing as the Low Carb Endurance Athlete.

Paul Laursen, PhD..  Paul is the co-founder and CEO of Athletica and HIIT Science

Paul has more than 30 years of experience as an athlete, coach, and scientist. He’s published over 140 refereed manuscripts, has more than 14000 citations, and is co-founder / CEO of Athletica and HIIT Science. Paul remains active in research through his business work, as well as through basic science research in his role as Adjunct Professor at AUT University (New Zealand). He was the former lead Performance Physiologist for High Performance Sport New Zealand for London and Rio Olympic cycles, and is a lifelong athlete, having now completed 18 Ironman triathlons.

Find more about Paul on:

https://athletica.ai/

https://hiitscience.com/ 

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Watch our interview on my YouTube Channel:

https://youtu.be/MKzQv5VYU9U

Sean Coakley:

Sean is a highly sought after Performance Breathing Coach with over 25 years teaching and coaching experience in yoga, breath-work, nutritional sciences, quantum biology and mind-state psychology.

An avid athlete, in his younger days Sean was a Division 1 scholarship soccer player and a competitive cyclist until he experienced several life changing physical traumas, including cervical and lumbar fractures. Through this and many other life changing circumstances Sean became highly focused on the breath’s ability to remediate pain, optimize personal performance and access the “flow state” on demand.

With formal studies and degrees, in Public Health, Epidemiology and Nutritional Sciences, Sean has a strong science-based background that brings unique insight to the art and science of Breath Performance Training that benefits everyone he encounters. Whether chasing gold medals, preparing for the Navy Seal training, struggling or recovering from pain or illness, or sometimes more importantly simply coping with the stress of every day life, Sean’s clients benefit greatly from his insights and guidance.

Sean is a life-long educator and entrepreneur, owner and creator of BreathFlō, a globally focused performance breath training company as well as a founding equity member of Calibre Biometrics based in Boston.

In addition to the above Sean worked directly with Stig Severinsen and became the first global master instructor for his Breatheology platform and also worked with Airofit as their first global master coach in addition to helping them develop the training protocols for their platform.

Sean’s WHY?

I have a long background in public health, nutritional sciences and epidemiology. I have been a master level yoga instructor for over 20 years. Recently (last 15 years) I have been a performance breath coach and worked as a master instructor for breatheology.com, airofit.com, my own Company BreathFlō and starting this past year am a founding member of www.calibrebio.com (a game changing wearable that can track respiratory and metabolic biometrics) including fuel burn, ketosis progression and anaerobic progression. I believe you would be highly interested in Calibre as it is a new kind of "wearable" and works with the most accurate methods of tracking based on breath calorimetry.

Conversation Topics

1. Why and how was Calibre founded?
2. Why do you say it is game changing?
3. What type of data is contained in the breath and why are they relevant?
4. What are your thoughts on the "state" of wearables and remote data monitoring?
5. How can we test for metabolic flexibility?
6. How does this benefit the endurance athlete?
7. Could we use this to help us determine what and when to eat to burn fat as our main fuel source?
8. Does it compare to breath tests as Levels for resting metabolism RQ?
9. Fasting benefits?

Social Media:

IG: @calibrebiometrics and @breathflo
website: www.calibrebio.com

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Who is Adam Bremen?

"Hey, I’m Adam, the founder of CAN DO and the maker of Keto Krisp. I lost 65lbs adopting the Keto Diet! I was born with Cerebral Palsy and have used an electric wheelchair for mobility my entire life. From an early age, my parents instilled in me that life is about what I CAN DO, not what I can’t do. At 42, I found myself overweight and uncomfortable, so I decided it was time to make a change."

"With the help of a close friend, I transitioned to a keto-based diet and began a daily adapted exercise routine. During my weight loss journey, I couldn’t find an on-the-go snack with premium clean ingredients that actually tasted good. As a lifelong foodie, I strongly believe you shouldn’t have to sacrifice taste when making healthy decisions. So I created Keto Krisp, a snack bar that combines unrivaled taste with premium nutritional ingredients to meet the specific needs of NOT ONLY the keto lifestyle, but also anyone looking for a delicious well-balanced, protein fortified bar."
Today's conversation includes:

• What is your why?
• What is your purpose?
• Why the Keto diet?
• Diet vs Lifestyle?
• Who inspires me?

Check out the new BUTTER & SALT Keto Krisp Bar here: https://tastecando.com/products/butter-and-salt

Discount code for listeners: lowcarbathlete

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Today we are talking about one of our favorite morning drinks…COFFEE!

Danny Walsh:

Danny Walsh is an outdoors person, recreational athlete, and entrepreneur out of Boulder, CO. When he was diagnosed with a stress-related auto-immune disease in his last year of college, he turned down the offer for a desk job and instead took to building trails so that he could move his body all days. During this time, he learned to forage and brew chaga tea. He couldn’t stop thinking about how good chaga, a medicinal mushroom, made him feel - soothed, relaxed, calm. Focusing on continually managing his stress, he started incorporating these Adaptagenic mushrooms into his morning routine for daily stress and immune support, and eventually putting them in his coffee. When he looked to see what was out there for mushroom coffee, there wasn’t a single product that tasted like coffee without compromise. Soon after, Peak State was born to help people upgrade their morning routine with high quality coffee with the added health benefits for immune support, stress support, and cognitive health. Today, Peak State's is the world's first whole bean functional coffee, infused using their patent pending process for daily wellness and to keep you functioning at your Peak State. When Danny is not working on Peak State, he’s climbing, skiing, spending time with his partner, or trail running with his dog Tuckerman.

What is Peak State Coffee?

If you're like me, coffee is the first part of your morning, which makes it the perfect vehicle for other nutrients too. Peak State has introduced coffee with adaptogens to boost performance, immunity, brain health, and sustained energy throughout the day. Keto Friendly of course, and the coffee is LOW ACID, which is huge if you have a sensitive stomach to acidity in coffee. They test it with a pH meter.

Get 20% off your first order at PeakStateCoffee.com/LOWCARBATHLETE or just enter code LOWCARBATHLETE at PeakStateCoffee.com

Danny Walsh was diagnosed with a stress-related auto-immune disease in his last year of college and turned down the offer for a desk job and instead took to building trails so that he could move his body every day. During this time, he learned to forage and brew Chaga tea. Danny couldn’t stop thinking about how good Chaga, a medicinal mushroom, made him feel - soothed, relaxed, calm. Focusing on continually managing his stress, he started incorporating these Adaptagenic mushrooms into his morning routine. Soon after, Peak State was born to help people upgrade their morning routine with high-quality coffee that has added health benefits for immune support, stress support, and cognitive health.

During our discussion, you will discover the tips to increase longevity for athletes, the benefits of Peak State coffee in our bodies, and the ideal way to consume mushrooms for the magic to happen. You will also learn the strategies for choosing the perfect coffee and how coffee helps recovery. Tune in to learn more on this and other exciting topics!

Resources mentioned https://peakstatecoffee.com/

Timestamps

[00:37] Danny Walsh's background information

[06:35] Knowing your why

[12:06] What drives Danny Walsh

[16:30] The benefits of mushrooms and coffee on your health

[18:04] Proven health benefits of mushrooms

[20:29] Tips to increase longevity for athletes

[24:05] The right dose of mushroom to create a magic potion

[24:13] The ideal way to consume mushrooms

[28:30] The benefits of coffee

[29:32] The Peak State Coffee

[30:15] How to stack mushrooms in coffee

[34:50] Tips for getting toxic-free coffee

[39:08] How coffee can help in recovery

[42:29] The meaning of adaptogens

[53:13] How to drink coffee and sleep

Notable quotes * “It is so important to find an organic coffee to ensure that you are not drinking pesticides that we now know can cause harm to reproductive organs and even cause cancer.” * “When you are in this clean and pure environment at home, you realize how toxic our world is when you get outside of your bubble.” * “A lot of people don’t realize the toxicity of products because of failure to check the product's origin.”

Connect with us: Danny Walsh LinkedIn: https://www.linkedin.com/in/dtwalsh/

Facebook: https://www.facebook.com/PeakStateCoffee/

Email: danny@peakstatecoffee.com

Instagram: https://www.instagram.com/peakstatecoffee/?hl=en

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

We chat about…

How do you get the mushrooms into the coffee?
How is your coffee low acid too?
What are you doing for sustainability?

Try out Peak State Coffee: Use code THELOWCARBATHLETE for 20% off your first online order at PeakStateCoffee.com

peakstatecoffee.com/lowcarbathlete will automatically take 20% off, or enter code LOWCARBATHLETE at checkout

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Today I chat with my new friend, Bronson Dant, from our 2022 Low Carb Conference Cruise this past May, about his new book, The Ultimate Ketogenic Fitness Book: The complete guide to optimizing Keto for a better quality of life.

Bronson Dant has been coaching and training people in health and fitness for almost ten years. He opened his CrossFit gym in 2014. As a gym owner, helping people with their overall health and fitness, Bronson developed several programs to improve his client’s quality of life and physical freedom consistently and sustainably. In 2018 Bronson discovered the secret to extreme optimization of his metabolic health and performance. Since then, he has designed specific methods to use both nutrition and fitness to radically improve the lives of hundreds of people all over the world.

During our discussion, you will discover how Bronson got into the Keto/carnivore diet, his fitness and diet routine, the best way to lose fat weight, and the change of mindset around food that helps a lot of things. You will also learn the progression to being a keto athlete, building muscles and managing stress, and the three things you need for building muscles. Tune in to learn more on this and other exciting topics!

Resources Mentioned The Ultimate Ketogenetic Fitness Book

Atomic Habits

Timestamps

[02:04] The Ultimate Ketogenetic Fitness Book

[05:46] The Holistic Method Coaching Program

[10:54] Bronson Dant's background information

[15:16] What drives Bronson

[20:46] How Bronson’s mother started working at an old age

[23:09] Getting into keto/carnivore diet

[27:50] Bronson’s meals of the day

[30:16] Bronson’s fitness routine

[38:32] The heart rate training

[39:56] The best way to lose fat weight

[49:21] The change in mindset around food

[50:28] The progression to being a fat-adapted

[01:01:46] Building muscles and managing stress

[01:04:28] Internal vs external stress

[01:07:03] The three things you need to build muscles

Notable quotes * “It is never too late to get started, you are never too old to grow muscles and you are never too old to improve your freedom and physical ability.” * “Training in multiple things allows the total capacity of what that energy in your body can do, so that you have more to work with.” * “You can’t get stronger by doing something you have already done. You have to do more in order to do more.” * “If you have muscle, you have more capacity to work. The same level of work done, requires less energy to do it.” * “The stronger our bodies are, the more we are able to manage external stress.”

Connect with us: Bronson Dant Website: https://apxts.com/

LinkedIn: https://www.linkedin.com/in/coach-bronson-keto/

Facebook: https://www.facebook.com/ultimateketogenicfitness

Instagram: https://www.instagram.com/coach_bronson_keto/

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

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I am honored to have the carnivore OG Shawn Baker on my podcast to talk about the animal based food plan for the endurance athlete. A few extra comments to review from their Q & A forum to review: https://carnivore.diet/carnivore-diet/ Have you tried a gut reset and healing protocol using Carnivore?

Have you trained and race as an endurance athlete on a carnivore based diet?

Shawn Baker is a lifelong elite-level athlete and a medical doctor. He served as a combat trauma surgeon and chief of orthopedics while deployed to Afghanistan with the United States Air Force. His focus in recent years has been on using nutrition as a tool for health, performance, and overall well-being. Through his Carnivore Training System and private consulting work, he has inspired countless thousands of others to challenge a flawed nutritional paradigm and opt for a carnivorous lifestyle instead.

During our discussion, you will also learn about the healing properties of meat, along with the struggles of people starting to consume an animal diet, the effects of consuming too many dairy products, and the best time to eat for endurance athletes. Tune in to learn more on this and other exciting topics!

Resources mentioned The Carnivore Diet

Cardiff Seaside Market

Timestamps

[08:38] About Dr. Shawn Baker

[09:48] What is a carnivore diet?

[10:24] The common benefits of switching to a carnivore diet

[10:57] The foods that are allowed in a carnivore diet

[12:09] How to begin a carnivore diet

[12:36] What to do during the transition process

[23:08] Why Dr. Shawn is passionate about the carnivore diet

[26:46] People who can benefit a lot from a carnivore diet

[30:02] The struggles of people starting to consume an animal diet

[32:27] Fasting and carnivore diet

[35:10] How carnivore diet relates to ketosis

[47:35] The effects of consuming too many dairy products

[49:40] Why is meat so healing

[56:43] The best time to eat for endurance athletes

[01:01:21] The post workouts for having a meal

[10:07:43] Switching from a high carb diet to a carnivore diet

Notable quotes * “A carnivore diet means getting nutrition from animal source foods and eliminating all plants from the diet. The purpose of this diet is health improvement.” * “There are two ways to prevent you from losing muscles, getting enough protein and resistance training. So, if you are going to fast, eat a lot of protein and lift a lot of weight.” * “Many people have reduced or even reversed the symptoms of diabetes, mental disorder, hormone imbalances, blood pressure, and many more by switching to the carnivore diet.” * “When you switch from a high carb diet to a carnivore diet, you may see a decline in performance for a month, two, or even six months. It is called the adaptation period.”

Connect with us Shawn Baker Website: https://revero.com/

LinkedIn: https://www.linkedin.com/in/shawn-baker-md/

Instagram: https://www.instagram.com/shawnbaker1967/

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

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Angela Foster joins me again today to talk about personalized nutrition and more. This is a great conversation… https://debbiepotts.net/are-you-doing-too-much-of-everything/

Angela Foster is a Nutritional Therapist and Health & Performance Coach. She is a former partner in a large law firm who left the world of corporate law after suffering burnout and recovering from a serious illness in 2014.

As a mother of three young children, Angela is on a mission to inspire and educate others on how to stay healthy and energized, while meeting the demands of combining a successful career with a vibrant and healthy family life. Angela is a regular speaker to large corporations in helping them optimize the health and wellness of their leadership teams for high performance.

Combining her expertise in nutrition and holistic health and performance with her extensive experience of the demands of corporate life, Angela has developed a unique methodology to help high achievers S.H.I.F.T into optimal health for sustained high performance.

Angela is also the host of top rated podcast The High Performance Health Podcast.

Debbie and Angela talk about less is more and more is not always better for the driven, ambitious, high charging individual! We also chat about:

• Personalized nutrition- and gear towards athlete
• How to use Nutrigenomics & our unique DNA to remove the guesswork and enhance results
• Enhancing longevity and reversing your biological age - How to Live Younger Longer
• Angela’s SHIFT methodology for health optimisation for high performance
• Focussing on Sleep, Hormones, Insights, Fuel and Training

Angela Foster is a Nutritionist, Health & Performance Coach, and host of the Top-Rated Podcast. In 2014, Angela left the world of corporate law after a severe illness and used integrative health practices and biohacking to rebuild her physical and mental health. Now, she is on a mission to educate and inspire women to become the CEO of their health and optimize their mind, body & spirit by embracing their femininity.

During our discussion, you will discover what to look for genetically when figuring out what to eat, how cold exposure enhances recovery from exercises, the benefits of detoxification, and metabolic flexibility. You will also learn the fasting guidelines for athletes and build a fundamental exercise status. Tune in to learn more on this and other exciting topics!

Resources mentioned Why We Get Sick

MenuPause

Timestamps

[03:20] About Angela Foster

[08:46] The meaning of nutrigenomics

[14:23] The cold exposure for enhancing recovery

[16:43] Building a fundamental status in exercise

[20:12] Angela’s nutrition program

[25:39] What to look for genetically when figuring out what to eat

[34:35] The benefits of detoxification

[36:40] Metabolic flexibility

[42:01] Fasting guidelines for athletes

[52:10] Angela’s final tips and upcoming programs

Notable quotes * “Nutrigenomics is the science behind using nutrition to influence your epigenetic expression.” * “You have to be challenging your body in different ways to create a response called a controlled dose that enables you to recover and also stimulate enough.” * “Metabolic flexibility is the ability of your body to burn carbs and fats on demand.” * “With fasting, women have to understand that they are not like their men. Therefore, what works for your partner does not work for you.” * “The best time to do a workout is when you will do it, enjoy it and get the most out of it.”

Connect with us Angela Foster Website: https://angelafosterperformance.com/

Facebook: https://www.facebook.com/AngelaFosterPerformance/

Instagram: https://www.instagram.com/angelasfoster/

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

Links and Gifts:

Free Health Check and Personalised Report www.yourtotalhealthcheck.com

Free hormone guide: https://angelafosterperformance.com/hormones/

Free sleep guide: https://angelafosterperformance.com/sleep/

Podcast: High performance health: https://angelafosterperformance.com/podcasts/

Instagram @angelasfoster

Facebook group https://angelafosterperformance.com/podcasts/

Send in your questions and comments to Angela and Debbie for our next podcast together!

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Today Coach Debbie talks with Kashif of The DNA Company!

First let's talk about WHO is Kashif?

Kashif Khan is Chief Executive Officer and Founder of The DNA Company, where personalized medicine is being pioneered through unique insights into the human genome. He is also the host of the Unpilled podcast.

Growing up in Vancouver, Canada in an immigrant household, Kashif developed an industrious entrepreneurial spirit from a young age. Prior to his tenure at the DNA Company, Kashif advised a number of high-growth start-ups in a variety of industries.

As Kashif dove into the field of functional genomics as the CEO of The DNA Company, it was revealed that his neural wiring was actually genetically designed to be entrepreneurial. However, his genes also revealed a particular sensitivity to pollutants.

Now seeing his health from a new lens Kashif dove further and started to see the genetic pathways that led to his own family’s challenges, and the opportunities to reverse chronic disease. His measure of success is not in dollars earned, but in lives improved

What is your WHY?

“I healed myself by discovering my genome, my human instruction manual, and from there understanding how my body actually works. My goal is the bring this knowledge to the world.”

We discuss…

How did he get involved in the genomic space?

What is genetics vs functional genomics?
How important are epigenetics?

Grad our discount code:

Head to www.thednacompany.com/tlca for $50 off

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This is part two of my chat with OFM and Vespa Guru Peter Defty.

Get the show notes here: https://debbiepotts.net/how-can-you-optimize-your-fat-metabolism/

and more

https://debbiepotts.net/what-is-strategic-carb-timing-for-the-low-carb-athlete/

Watch Part Two video here: https://youtu.be/gRisB1kyzU4

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Today I chat with Latt from H.V.M.N. on their new product Ketone-IQ™️ for the athlete. Ketone IQ is a drinkable ketone designed to be taken daily to support mental clarity, athletic performance, and metabolic health. This drinkable ketone contains no caffeine, no sugar—just clean, natural energy to power your brain and body.

Get the show notes here

We talk today about:

1. Ketones 101

2. Metabolic flexibility 101

3. Ketones purpose and benefits for fat loss, performance gains, recovery, sleep, fasting and longevity!

4. Fasted exercise

5. The best "Hack Stacks" (my new word)

Ketone IQ from HVMN here

https://hvmn.com/?rfsn=6416563.836be5

Save 10% off with our podcast code LOWCARBATHLETE

Sustained Energy: Ketone-IQ™️ elevates your blood ketone levels to the optimal range for a period of 3 hours.

Clean Energy: Ketone-IQ™️ delivers energy without a sugar crash or insulin spike.

Metabolic Boost: Ketone-IQ™️ elevates your ketone levels so your body runs on ketones instead of sugar, delivering better energy and sharper focus.

Effective and Safe: Ketone-IQ™️ is FDA GRAS and compliant with the World Anti-Doping Agency.

Dr. Latt Mansor is the Research Lead of HVMN and oversees all of the research efforts and collaborations of the company with universities and research institutions, and he is currently the principal investigator of the Phase II SOCOM STTR award held by HVMN. Latt holds a DPhil from University of Oxford and focused his research in the metabolism of type 2 diabetic heart in hypoxia. Prior to his DPhil, Latt completed a MA Biotechnology from Columbia University, New York and a First Class BSc (Hons) in Biotechnology from the University of Nottingham, UK.

His interest in diabetes and cardiovascular disease stemmed from the high prevalence of those diseases in both his parents’ family. He then developed interests in metabolism and exercise during his undergraduate years as he created a mathematical model of adipose tissue metabolism for his final year project. After losing 20 kg in the same year by adopting behavioral change in lifestyle and healthy eating, he then moved onto finding new ways and channels to make the science and knowledge more relatable and accessible to the general public.

Although his education was primarily in health sciences, Latt always believed that collaborative efforts between science and business have more potential to create an impact in improving people’s lives than each on its own. His past experience in academic research, healthtech startups, clinical operations, pharmaceuticals and business development sets him apart to provide oversight on the scientific research behind all of the H.V.M.N. products and, lead all research efforts and direction at the company. He is a world expert in physiology and metabolism, and consults with elite sport, military, clinical and research organizations. Latt forges strategic research partnerships with top academic and research organizations to improve and create new technologies to improve health via modern nutrition.

Topic of Inte

Follow-up questions added into our intro:

Leaky gut - ketogenic diet has been shown to help with leaky gut via decreasing inflammation in the gut microbiome. I would argue the same effect with Ketone-IQ and we deliberately chose to commercialise Ketone-IQ for its palatability and affordability so that people can have it throughout the day, stay in elevated ketone state, without having to adhere to a strict ketogenic diet.

Longevity and brain - Most of the studies that showed longevity specifically have been in animal models but we know for sure that as we age, our metabolism and brain health deteriorate and causes decreased quality of life. The risk of diabetes for example increases with age. Ketones have been shown to improve glycemic response in healthy AND diabetic individuals, in addition to helping them rely less on sugar for energy. In addition, the anti-inflammatory properties in ketones also help mitigate the risks of most chronic diseases caused by chronic inflammation. In terms of brain health, ketones have been shown to decrease brain network stabilization associated with aging and the benefits of ketones in brain health are well established especially when the neurodegenerative disease is due to energy deficiency or impaired glucose metabolism. This is due to the fact that ketones can pass the BBB to produce ATP for the brain and overcome the energy deficiency.

Read about the extra notes and watch our video here:

https://debbiepotts.net/should-you-use-hvmn-ketone-iq/

Definition of Metabolic Flexibility - in a therapeutic sense, metabolic flexibility refers to the ability to swap substrates (e.g. from carbs to fat or vice versa) when needed in certain conditions (such as in hypoxia or low oxygen environment). In performance perspective, we often use the term metabolic flexibility when describing the extra tank of fuel that exogenous can provide in addition to the carb and fat storage in our bodies.

This way our body, as an efficient machine will have the option to choose between these substrates, utilize the most efficient ones first and maintain the storage of the others to provide energy for a prolonged workout period.

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Today I chat with my fellow coach and podcast friend- Renee Belz! Renee is a Biohacker, Kion Coach, and Certified Nutritional Consultant with a Master's degree in Holistic Nutrition. She grew up in a health-driven family that prioritized the fundamentals of wellness and self-care, but in her 20s began struggling with multiple health issues.

Traditional medicine had no answers so she started addressing her nutrition and lifestyle, along with hormonal imbalances, mercury toxicity and a long battle with the Epstein-Barr virus, and biohacked her way back to health. She is now on a mission to help others regain their health through a bioindividual and holistic approach.

Renee has also teamed up with her sister, Lauren, to help empower others to become their own biohacker through their podcast, The Biohacker Babes.

We chat about...

1. What is your WHY for being the “Biohacker Babe”!
2. What is personalized health coaching and how do you do it?
3. Top tips to improve fat loss (a), Recovery (b), stress reduction (c) and sleep (d) – plus for the endurance athlete

Most of my passion and inspiration originated from my father, Gene Sambataro. He was a true pioneer in the world of Biological Dentistry back in the 1980’s, always educating himself on the most cutting edge ideas and implementing them into his practice before anyone else.

Through watching and learning from him, I have been surrounded by holistic medicine for most of my life. However, while this did provide me with a strong foundation and valuable knowledge about holistic health and nutrition, the real fire was ignited for me to turn this into my career as I battled through my own personal journey and challenges to achieve a state of optimal health.

There has been absolutely nothing more rewarding to me than seeing someone else get to feel the relief that I did, and watching them completely transform their life and health by simply eating the way their body actually needs. It is why I do what I do, every single day.

Why should everyone become a biohacker?

Why is a personalized health plan so essential?

What's missing in healthcare today?

Listen and learn something new today!

Send in your questions, comments and feedback ...plus please add a review on Itunes if you like what you are listening to on The Low Carb Athlete podcast!

Get the show notes here: https://debbiepotts.net/renee-belz-and-debbie-potts-on-the-low-carb-athlete-podcast/

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Debbie catches up with Brad Kearns to discuss new "hack stacks" to improve fat loss, performance and longevity - as well all work on improving the aging process as the "aging athlete"! 1.  What is Brad's morning exercise routine?
2. What are micro workouts?
3.  What can we do to include a "kinder, gentler' approach to high intensity training?

Speedgolfer, #1 ranked USA age 55-59 high jumper, and former US national champion and #3 world-ranked professional triathlete. He hosts the B.rad podcast covering healthy living, peak performance, and personal growth with his carefree style and lively sense of humor. 

Brad's main message is to encourage the pursuit of peak performance throughout life. He promotes a MOFO Mission designed to optimize male hormone function naturally with healthy lifestyle behaviors. His signature morning regimen is a five-minute plunge into a chest freezer filled with 36F water or a wintertime plunge into Lake Tahoe to build focus, discipline and a natural hormonal boost.

Visit BradKearns.com to download a free set of fantastic PDFs about various aspects healthy eating and living, including the new "Carnivore Scores" ranking of the world's most nutrient-dense foods.

Instagram @bradkearns1
Facebook @bradkearnsjumphigh
Twitter @bradleykearns

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Are you an aging low carb endurance athlete? How do you become fat adapted and when do you add in carbs- strategic carbs to improve performance.

The difference of Keto for “normal” people and keto for athletes…50 grams vs. 200-300 grams a day.

How do we know what carbs to eat, how many grams are okay and when to take them?

Are you going to knock us out of fat burning if eat carbs? How to test if too little or too many carbs? Are carbs needed for athletes?

Why can’t we just be carnivores?

Not all carbs are evil – which carbs to eat and when to improve fat loss, health and performance.

• Nutritional ketosis -is it needed to be in ketosis 24/7 as an athlete?

• How do we personalize your nutrition program as an athlete?

• How do you push through workouts to get stronger- to feel your best, look your best and perform your best in life as a LOW CARB ATHLETE?

• N = 1 Experiment! Learn more here:

1. https://ofm.io/cell-health-and-mitoch... 2. https://ofm.io/real-world-metabolic-h... 3. https://vespapower.com/

2. https://vespapower.com/what-is-ofm/

OFM stands for Optimized Fat Metabolism. OFM essentially resets the body back to burning “fat as fuel” for most of the aerobic spectrum so your body prefers to metabolize fat at high aerobic rates, rates much higher than the current science says is possible but consistent with the emerging science on fat adaptation.

Once an athlete is adapted, OFM actually enhances strategic carbohydrate use so now carbohydrates work like they never worked before, using less. OFM (Optimized Fat Metabolism) was created & developed for VESPA athletes to consistently obtain the “game-changing” performance and health benefits of using VESPA and getting the body back to its natural state of using “fat as your fuel” for aerobic metabolism.

OFM is an integrated, multi-facetted approach to help the athlete make that fundamental shift back to burning “fat as fuel” for aerobic metabolism, even at higher aerobic levels. Emerging science from the FASTER Study is confirming what VESPA athletes already know; that fat metabolism plays a much larger role than previously thought possible and actually helps make carbohydrate use more powerful and sustainable.

Save 15% on VESPA with our special link for the podcast: https://vespapower.com/THELOWCARBATHLETE

Past podcasts with Peter and Debbie:

1. https://podcasts.apple.com/us/podcast... 2. https://debbiepotts.net/episode-286-p... 3. https://debbiepotts.net/episode-308-d...

Get the show notes here: https://debbiepotts.net/how-can-you-optimize-your-fat-metabolism/

Watch Part Two here: https://youtu.be/gRisB1kyzU4

Are you struggling to get the desired results from your current fueling, training and performance plan? Are you trying to do all the "right" things but still feel fat, exhausted and sluggish each day? Do you strive to get your body and VIBRANT self back again?

How much fasting is good for you? When should you do fasted exercise? When should you break a fast? When should you eat? What should you eat? N = 1 experiment! Life is not a race, it is a journey but you can learn how to course correct with Intuitive Fueling and Training as a fat adapted athlete.

The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports.

Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to improve performance and longevity! Become a HEALTH OPTIMIZER and start taking ownership for your health and wellness.

The WHOLESTIC Method: Manual & Workbook: Transform the WHOLE you from the Inside Out https://www.amazon.com/dp/154061431X

Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005

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Mapping your Cycling: Exercise, Nutrition and Fasting Attention Female (cycling) athletes Are you tracking your cycle and matching your training exercise, nutrition and fasting together as on Training Peaks? I am doing this for my coaching clients. So interesting to map out your month. Dr. Mindy Pelz – Holistic health and fasting expert joins me to dive into my many questions.

Read the podcast show notes and more here

Let’s map out your days of your cycle with your nutrition menu plan, exercise schedule and fasting style. Here is GREAT example from my the amazing Dr. Mindy Pelz on her blog https://drmindypelz.com/fasting-to-support-progesterone/ Who is Dr. Mindy anyways? Dr. Mindy Pelz is empowering people all over the world to believe in their body’s own healing abilities through fasting, diet variation, removing chemicals from the body, and so much more. Dr. Mindy is a recognized leader in the alternative health world and is the founder of Family Life Wellness, her local clinic that is made to speed up healing and maximize performance. She is also the founder of the Reset Academy, a private group where she and her team help people implement the principals of fasting, keto, and diet variation into their daily lives. She is the host of one of the leading science podcasts, The Resetter Podcast, and the author of three best-selling books, The Menopause Reset, The Reset Factor, and The Reset Kitchen. Link for the book: https://www.amazon.com/Menopause-Reset-Symptoms-Younger-Again/dp/1950367991 Podcast: https://drmindypelz.libsyn.com/rss Get the rest of the show notes and breakdown of the mapping cycle outline on my blog here Send in your questions, comments and feedback! The WHOLESTIC Method Coach,

Debbie Potts

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Episode 445: Run, Eat Meat, Repeat with Michelle Hurn

If you are looking for ways to become fat-adapted, then the low-carb, high-fat diet is the best place to start. It's a way to induce ketosis, which means that your body will start using fat as its primary source of energy instead of carbohydrates. This doesn’t mean that carbohydrates are evil. We need them to provide energy to our muscles during intense exercise. You cannot rely on gluconeogenesis for all your energy needs. It has a limit, especially if you are training a lot. Carbs are an important source of fuel for your muscles and brain, but you need to choose the right type of carbs and add them strategically and intuitively into your meal for maximum benefit.

In today's episode, I’m chatting with Michelle Hurn. Michelle is an ultra-runner, the author of the Dietitian’s Dilemma, and a registered and licensed dietitian with eleven years of experience as a clinical, acute care dietitian, lead dietitian in psychiatric care, and outpatient dietitian. While practicing inpatient and outpatient care in the hospital setting, Michelle discovered a disheartening connection between the high carbohydrate, low fat, “sugar in moderation” nutrition guidelines she was required to teach and the rapidly declining health of her patients. It simply didn’t work for her and most people. In 2019, Michelle decided to follow an LCHF, high animal protein diet to see if it would alleviate the severe muscle pain she was experiencing. Not only was her muscle pain gone in a matter of weeks, but her decades of anxiety also began to fade.

During the episode, Michelle talks about how you can fuel yourself for endurance sports and how high fat, low carb diet can be liberating and beneficial to you as an athlete. She also dives into carb timing, fasted exercise, and how to match your fuel with your workout.

During this episode, you will learn about;

[00:23] Equips foods’ supplements and why they are the best deal

[02:07] A little bit about our guest today, Michelle Hurn

[06:21] Michelle’s WHY for adopting a low carbohydrate animal-based diet

[12:47] Some internal stresses that Michelle identified in her journey

[16:00] Training your body to be fat adapted and metabolic efficient

[18:12] The diet that transformed Michelle's life after a long time of trying

[22:18] Michelle's transition from a typical diet to the keto carnivore diet

[24:22] How to transiting from a low-carb keto diet to adding carbs back into your diet

[29:05] Using context to structure, add, and time carbs right in your diet

[34:18] The benefits of a low-carb, high-fat diet to people with eating disorders

[39:19] Fasted exercise and developing a healthy relationship with food

[44:03] Getting enough calories during fasted or non-fasted workouts

[45:22] Michelle's upcoming conferences and low carb endurances classes

[47:37] Ending the show

Resources Mentioned * The Dietitian Dilemma

• Equip foods supplements discount code LOWCARBATHLETE

Notable Quotes * “It’s very liberating to feel full without thinking about food all the time.” * “When you become fat-adapted, it’s easy to eat intuitively and balance your macros with exercise.” * “You cannot eat intuitively if you’re eating the standard American diet, it sets you up to always be hungry.” * “Gluconeogenesis has a limit if you are exercising a lot.” * “Low carb doesn’t mean no-carb; use carb strategically and intuitively for maximum benefit.”

Connect With Us Michelle Hurn Website: https://ketogeniclifestylecoaching.com/get-coaching/coaches/michelle-hurn/

Instagram: https://www.instagram.com/runeatmeatrepeat/

Facebook: https://web.facebook.com/runeatmeatrepeat/?_rdc=1&_rdr

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE

The WHOLESTIC Method Manual & Workbook on Amazon: https://amzn.to/2zTDrWQ

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

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Dina Griffin, MS, RDN, CSSD is the Owner and Founder of The Nutrition Mechanic, a nutrition coaching company based out of Boulder, Colorado. As a Sport and Performance Dietitian, Dina works with all levels of adult endurance athletes to optimize health, vitality, and performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition plans. She has a particular passion for working with women’s health, peri- and post-menopause, masters and ultra athletes, and supporting individuals who have a metabolic condition. Dina can be found at www.nutritionmechanic.com or on Instagram at @nutritionmechani What is Dina's passion? The story evolves, but right now a particular passion for supporting masters age athletic women through peri- and post menopause years to destigmatize our aging process and changing bodies.

Episode 444: Dina The Nutrition Mechanic

Carbohydrates have been under fire in recent years. For a long time, they have been considered the "bad guy" of the food pyramid, and most diets encourage people to avoid them at all costs. However, not all carbs are evil and knowing the right carbs and the right way to place them to get the energy you need can help you create a positive benefit. Good carbs are necessary for your body to build muscle and burn fat efficiently. In fact, as we age, it’s recommended that we shift from processed foods and find pleasure in getting our energy in less processed food and time them well for maximum performance and muscle retention.

In today's episode, I’m chatting with Dina Griffin again for the second time. We hosted her as a guest a decade ago in our previous show, The Fit Fat Fast podcast. Dina is the owner and founder of The Nutrition Mechanic, a nutrition coaching company based out of Boulder, Colorado. As a Sport and Performance Dietitian, Dina works with all levels of adult endurance athletes to optimize health, vitality, and performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition plans. She has a particular passion for supporting master's age athletic women through peri- and post-menopause years to destigmatize our aging process and changing bodies.

During the episode, Dina talks about metabolic efficiency and optimal fueling for different goals such as fat loss, performance, and longevity. We also dive into intuitive eating and training, as well as matching our nutrition plan with exercise, fasting, and menstrual cycle.

During this episode, you will learn about;

[00:24] Introduction to the show

[04:24] What in for you in today’s episode

[07:43] Dina's focus, direction, and passion for the female athletes

[11:22] The confusion in fueling among endurance athlete community

[14:06] Strategizing your carbohydrate intake to support your goals

[16:01] Dina’s perspective on how we should burn fats as endurance athletes

[18:27] How to figure out the right macros to improve your performance

[20:56] Checking in with yourself and listening to the body signals

[25:46] Fasted Vs. fed workouts among female athletes

[29:57] Pre-workout feeding template that you can try out

[33:41] Taming protein intake during peri-menopause to prevent muscle loss

[35:45] Dina’s favorite protein smoothie and shakes

[38:54] General variation guidelines for protein among female athletes

[40:55] Adjusting your nutrition for fat loss, performance, and longevity goals

[45:16] Dina’s top tips for aging females to make it to their best self

[48:10] Metabolic efficiency and training our body to burn fats

[51:37] About Dina’s new podcast, The Inside Sports Nutrition podcast

[54:45] How to connect with Dina and learn more about her work

Resources Mentioned

• The Fit Fat Fast podcast
• The Inside Sports Nutrition podcast

Past podcasts with Debbie & Dina include:

1. https://debbiepotts.net/episode-55-dina-griffin-and-metabolic-efficiency-for-athletes/
2. https://debbiepotts.net/episode-38-metabolic-efficiency-plate-periodization-with-dina-griffin-of-enrgperformance/
3. https://debbiepotts.net/episode-46-dina-griffin-on-metabolic-efficiency-and-ketosis/
4. https://youtu.be/e8drjv0uuJw

Notable Quotes

• “Being a good fat burner does not mean you’ve to eat zero carbs or a few grains.”
• “When fueling prior workout, you have to consider your gut tolerance, training intensity, and session duration.”
• “It’s important to spread your proteins throughout your eating window as evenly as possible.”
• “Keeping an eye on your protein as we age has so many benefits.”
• “Don’t be shy to fuel around your workouts and training sessions.”

Connect With Us

Dina Griffin

Website: www.nutritionmechanic.com

Instagram: https://www.instagram.com/nutritionmechanic/

Debbie Potts

Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE

The WHOLESTIC Method Manual & Workbook on Amazon: https://amzn.to/2zTDrWQ

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. *Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms**

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

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Episode 443: MENUPAUSE with Dr. Anna Cabeca Part Two

Are you looking for a way to reset your body, balance your hormone and rebuild your gut? Then MenuPause is the answer to your search. The book has five unique symptom-based six days eating plans, over 125 recipes, shopping lists, strategies, and menopause solutions to help you identify what works for you and ‘pause’ exacerbating ingredients depending on your health goal and symptoms. MenuPause meal plans are drawn from the healthy cuisines from different countries where women's health is most optimal to help you get the best outcome.

In today's episode, I chatted with my friend Dr. Anna Cabeca for the second time in the show about her new book MenuPause coming out this week!. She is a certified specialist in functional medicine, the founder of Girlfriend Doctors Club, and the author of The Hormone Fix, The Keto-Green 16, and MenuPause. Dr. Anna has worked with thousands of women one-on-one to help them improve their health and manage their hormones. She is committed to supporting women so that they can thrive physically, emotionally, sexually, and even spiritually as they go through the natural and inevitable life shift of menopause.

During the episode, Dr. Anna shares the different food plans and menus in MenuPause to help you create a sustainable food plan. She also provides insights on when to change your food plan, eat more carbs, be more carnivore-ish, and how to fix your hormones as an athlete to improve your health and performance.

Watch our video interview here:

During this episode, you will learn about;

[00:24] Introduction to Part II, MenuPause different food plans

[15:21] The concept behind the MenuPause book

[17:21] Creating variation and disruption in your nutrition and workout regimen

[21:26] What to consider and where to start in your MenuPause food plans

[23:53] What to eat as a healthy athlete based on the stage you are in life

[24:43] Why MenuPause is based on six days menu plans and not seven days

[29:00] Using intuitive eating to find foods that work for your body and those that don’t

[28:49] Making your menu ideas simple using MenuPause recipes

[34:48] The five MenuPause food plans and their benefits

[34:48] 1st; The Keto-Green Extreme plan

[36:20] 2nd; The Keto-Green Plant-Based plan

[38:02] 3rd; The Carbohydrate Pause plan

[40:21] 4th; The Keto-Green Cleanse plan

[41:45] 5th; The Carbohydrate Modification Plan

[45:23] Healthy daily practices to reduce mental and internal stress

[46:58] Matching your training and nutrition with your menstrual cycle

[51:12] Why diet restrictions do more harm than good

[55:01] How to get Dr. Anna’s books and the best places to connect with her

[58:13] Dr. Anna’s intermittent fasting protocols

Resources Mentioned * MenuPause: five unique eating plans * The Hormone Fix: The natural way to balance your hormones * Keto-Green 16: The Fat-Burning Power of Ketogenic Eating * Keto-Green for Menopause Recipe Book * MenuPause Quiz * Diabetes, Prediabetes & Women Masterclass * 9 Keto-Green Ways to Break a Plateau * Direct to the Book Sales Page

Notable Quotes * “Variety is the spice of life.” * “It takes 3 days for the epithelial lining to regenerate and there are 2 cycles in 6 days, so, with six days you should be able to know if a food plan works for you or not.” * “If you’re not going to the bathroom everyday, you’re constipated.” * “Insulin resistance is not just from foods, it also comes from internal stressors.” * “Diet restrictions can do more harm than good to our physical and mental health.” * “It takes more than hormones to fix your hormones.”

Connect With Us Dr. Anna Cabeca Website: https://drannacabeca.com/

Instagram: https://www.instagram.com/thegirlfrienddoctor

Facebook: https://www.facebook.com/anna.cabeca

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete

Twitter: https://twitter.com/thewholeathlete

Pinterest: https://www.pinterest.com/lowcarbathlete

YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE

The WHOLESTIC Method Manual & Workbook on Amazon: https://amzn.to/2zTDrWQ

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

I missed asking her- as we were chatting for so long about so many other great topics…we talked about some of this but could dive in more

• Matching our exercise sessions and nutrition with fasting and hormone cycles
• Strength gains over endurance exercise benefits
• Libido and the endurance athlete- how to get it back
• Keto and carb timing with cycle then menopause… exercise to go with cycle and hormone balance
• Low carb female athlete – pre and post menopause- what adjustments should we make on the keto, exercise and fasting?

What is Dr. Anna doing now to improve the aging process

Who is Dr. Anna Cabeca?

“I’ve worked with thousands of women one-on-one to help them understand and improve their health and manage their hormones. I’m committed to supporting women so that they can thrive physically, emotionally, sexually and even spiritually as they go through the natural and inevitable life shift of menopause. Together, we tackle a host of symptoms: fatigue, depression, weight gain, loss of libido, vaginal dryness, hair loss and more. We shine a light on this time of change, sharing truths and finding solutions to restore vitality and joy.”

Dr. Anna Caveca resources for WOMEN:

• Click here for Keto Calculator
• Click here for Keto Greens
• Click here for Maca Greens
• Click here for Women’s Cream
• Click here for Women’s Progesterone Hormone Cream
• Sneak Peek of Keto-Green 16
• Making Keto Work for Women Over 40 E-Book
• Keto-Green 16 Book
• Keto Recipe E-Book

Read my blogs on Dr. Anna and her products:

1. https://debbiepotts.net/chronic-stress-your-v-area-and-dr-anna-cabeca/
2. https://debbiepotts.net/dr-anna-womens-health/
3. https://debbiepotts.net/womens-hormones-maca/
4. https://debbiepotts.net/what-are-you-doing-to-improve-your-microbiome-diversity/

Let me know your thoughts, questions and comments!

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Episode 442: Essential Amino with Angelo Keely

There are many different types of amino acids found in nature, but there are only nine essential amino acids that your body needs to thrive and build muscles. Essential amino acids are low-carb athletes’ best friends. They are a great source of energy, aid in muscle growth and recovery, and help in improving performance. However, with the recent surge of amino supplements in the market, many questions about which is best for performance and which are the safest still remain unanswered. This is why Angelo is here today.

Angelo Keely is a successful health entrepreneur and CEO, coach and consultant, fitness enthusiast, outdoorsman, highly engaged father and husband, polyglot, multi-instrumentalist, and world-class beatboxer. As co-founder and CEO, Angelo scaled Kion into one of the most trusted supplement brands in health optimization in four short years. After personally cracking the code to maintain high levels of stable energy himself, Angelo launched Kion in 2017 with fitness guru Ben Greenfield. Kion is an active lifestyle supplement and functional food company dedicated to helping people fully experience a joyful, active life by providing pure, energy-enhancing solutions.

During the episode, Angelo talks about essential Amino acids, how they differ from branch chain amino acids, and how to use them in workouts, fasted exercise, or during recovery for maximum benefit as a low carb athlete.

During this episode, you will learn about;

[00:24] Introduction to the show

[04:00] Today’s topic; Essential Amino Acids

[05:17] Angela's background information

[09:16] An overview of energy, strength, and recovery bits of Keon's essential amino

[20:31] How Kion sets itself apart from other supplement producers

[21:46] Strategies on how to find a good supplement out there

[23:38] Essential amino acids versus branch chain amino acids

[27:34] Why you need to take essential amino acids and the amount to go for

[32:50] Kion’s essential amino acid Capsules versus whey protein isolates

[36:33] How much to take to support muscle synthesis as an aging active athlete

[42:34] Timing for protein and amino acid consumption during strength training

[46:45] Getting to a parasympathetic state and eating meals after workouts

[54:04] Why essential amino acids are important for endurance athletes

[56:58] Balancing your goals as an athlete and your fasting strategies

[01:08:14] Kion sleep formula and how it optimizes sleep and recovery

[01:15:12] Unflavored lactose-free Whey protein isolate without stevia

Resources Mentioned

Kion supplements: A discount code for you, DEBBIE+KION

Ben Greenfield podcast and blogs

Notable Quotes

• “Aminos are great for energy, strength, and recovery.”
• “Finding trusted sources to recommend supplements can help you get a good supplement.”
• “If a supplement is very cheap, you’re not getting a good deal.”
• “Branched amino acids are not effective on their own; you must have them in conjunction with other essential amino acids to get the benefits.”
• “If you are exercising a lot, you’re breaking down more of your muscles and you need more proteins.”
• “As an aging adult, it becomes more difficult to break proteins and you’ve to consume more proteins to get the same utilization as someone half your age.”
• “Science shows that intakes of little amino acids before and more after workouts are the most beneficial.”
• “If you eat more protein and amino acids than you need to stimulate muscle synthesis it does not create added benefits, instead you consume more calories.”

Connect With Us

Angelo Keely

Website: https://www.angelokeely.com/

LinkedIn: https://www.linkedin.com/in/angelokeely/

Instagram: https://www.instagram.com/angelokeely/?hl

Debbie Potts

Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete?

Twitter: https://twitter.com/thelowcarbathlete

Pinterest: https://www.pinterest.com/thelowcarbathlete/

YouTube: https://youtu.be/QRSSWEjFM7k

LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE

The WHOLESTIC Method Manual & Workbook on Amazon: https://amzn.to/2zTDrWQ

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. *Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms**

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

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Today Catharine Arnston, the founder and CEO of ENERGYbits is back on the show to talk about the benefits of spirulina and chlorella.

Episode 441: Catharine Arnston on BITS of Energy and Recovery

Catharine Arnston is back on the show to talk about the benefits of spirulina and chlorella. She is an expert on the health benefits of algae, and her passion for algae is contagious. Algae is a food that is arguably the most nutritionally dense in the world, and yet it is largely unknown. Catharine’s mission is to change this. She travels the world to speak about algae - the components of which are so difficult to understand that most people shy away from it. Her expertise and grasp on this complex topic are so easy for people to follow that she quickly becomes an expert in her field, specializing in simple explanations of complex topics.

Catharine is the founder and CEO of ENERGYbits. She started the company after her sister was diagnosed with breast cancer and was advised by her oncologist that an alkaline diet would help her heal. Catharine immediately sprang into action to help her sister research alkaline foods, and in the process, she discovered algae. When Catharine learned that algae was the most alkaline, plant-based, nutrient-dense food in the world and had been used for fifty years in Asia to improve health and longevity, she knew she had discovered something big (and yes, her sister fully recovered - thanks for asking).

Save 20% with our code LOWCARBATHLETE on your next purchase of www.energybits.com

During this episode, you will learn about;

[00:24] What in for you in today’s episode

[05:57] An overview of Spirulina and chlorella algae profile and benefits

[15:04] Pre-workout timing for spirulina for improved performance

[17:47] Getting adequate protein when eating in a small window

[24:38] How spirulina keeps your Blood sugar balanced during long fasts

[27:16] Eat slowly, mindfully, and on smaller plates

[31:19] Protein digestion and how Spirulina makes your protein digestion easier

[33:22] When true Cell autophagy fasting happens

[35:33] Post-workout recovery benefits of Chlorella in recovery and toxins removal

[38:18] Using Chlorella to enhance recovery and detoxification while sleeping

[42:32] Cleansing and healing; getting rid of the garbage from of your body

[45:07] Biohacking your longevity and cryotherapy process

[50:01] Enhancing Colon hydrotherapy using chlorella

[56:51] Do we need Omega-3 fatty acids when taking Spirulina and chlorella? Find out

[59:20] Why Spirulina is the best replacement for your collagen powder

[01:00:01] Chlorella as the best replacement for your vegetables and recovery fuels

[01:00:56] Where to but algae and save money LOWCARBATHELETE discount code

[01:03:53] New Client Specials just for you, Learn more

Notable Quotes * “Spirulina provides a quiet, efficient energy that works in the background, if you are running or lifting weights, you will notice you run further, or lifted more effortlessly.” * “Spirulina gets into the bloodstream instantly and is efficiently put to work, and that's why many athletes love it so much.” * “There is no upper limit for spirulina tablets because it’s just food.” * “Cravings are an indication that you're missing a particular nutrient.” * “When you are about to eat you can have five or 10 tablets of spirulina to avoid overindulgence.” * “When you are removing the toxins efficiently, your body intuitively knows is that you don't need the fat cells anymore.” * “Spirulina is the highest protein in the world, and chlorella has the highest chlorophyll in the world.” * “Chlorophyll is very cleansing and taking it everyday is like taking a shower from the inside.” * “Dead cells are toxic and if you don't get rid of them, they contribute to your fatigue, brain fog and indigestion.” * “Cancer can only exist in the cellular level in an acidic environment; your needs to be slightly alkaline to be healthy.”

Connect With Us Catharine Arnston Website: https://www.energybits.com/

Instagram: https://www.instagram.com/energybits/

Facebookhttps://web.facebook.com/ENERGYbits/

Twitter: https://twitter.com/energybits

Email: customercare@energybits.com

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete?

Twitter: https://twitter.com/thelowcarbathlete

Pinterest: https://www.pinterest.com/thelowcarbathlete/

LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE

The WHOLESTIC Method Manual & Workbook on Amazon: https://amzn.to/2zTDrWQ

YouTube: https://youtu.be/QRSSWEjFM7k

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

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Hey Low Carb Athletes... You can now watch our video here or listen

Episode 440: Elle Russ on Thyroid Health

The thyroid is the master gland, and it’s very important to make sure it’s working right because if it’s off, everything in the body can get out of whack. The thyroid regulates your metabolism and creates a smooth flow of hormones. They control how sensitive your body is to other hormones, such as estrogen, testosterone, insulin, and cortisol. When you don't produce enough thyroid hormone, your body won't be able to burn fat or use energy as well as it should.

Join the conversion with Elle Russ, a bestselling author, TV-Film writer, and master coach. She is the author of Confident As Fuk, The Paleo Thyroid Solution, and The Manifestation Journal. She is also the screenwriter of the award-winning documentary Headhunt Revisited. Elle hosted Mark Sisson's popular Primal Blueprint Podcast for 7 years with 500+ episodes and 20 million downloads. She launched The Elle Russ Show in 2021,* and she coaches people all over the world in a variety of areas. She helps clients accomplish personal and professional goals, create better business and personal relationships, have more fun, improve their health, and manifest unknown possibilities.

During the episode, Elle shares her journey and how she was able to fix her thyroid problem with great success. She also dives into the tests, resources, and nutrition solutions to provide you with practical tools that can help you optimize your thyroid health.

During this episode, you will learn about;

[03:29] About Elle's journey and the resources that helped her to fix herself

[17:14] How training the wrong way can mess your thyroid hormones

[21:11] intuitive eating and training to prevent adrenal fatigue

[25:42] Healthy practices around fat, protein, and carbs

[28:27] Intermittent fasting and how to become fat-adapted

[29:19] Elle’s practice around exercising, fasting and eating,

[31:09] Listening to your body signals when you are fat-adapted

[34:20] Options to go for when you don’t want to have food in your berry before workouts

[35:50] The six main thyroid tests that you should go for

[37:56] The importance of doing an iron panel or Ferritin test

[39:32] How Elle works with her clients in the thyroid health space

[42:42] How you can balance your hormones nutritionally

[43:24] Switching diets and workouts to find what works for you

[53:32] Listening to your genetics and doing what serves it

[55:26] About Elle’s podcast; The Elle Russ Show, and the resources she offers

Notable Quotes * “Hyperthyroidism is very easy to fix, but the problem is the un-informed doctor not understanding what labs to take, how to interpret the results, or how to treat it right.” * “People with hypothyroidism often have iron deficiency so doing an iron panel test is extremely important.” * “When you’ve hypothyroidism, your physiology is slow and sluggish, and that's why you freeze all the time, get constipated, and have a slow metabolism. * “Not everyone needs a thyroid replacement.” * “Thyroid is the master gland and it’s very important to make sure it’s working right because if it’s off, everything else will be off.” * “Low and steady blood sugars are the best suit to metabolize thyroid hormones whether your own or taking them.”

Resources Mentioned Website: https://stopthethyroidmadness.com/

Books

The Paleo Thyroid Solution by Elle Russ

Stop The Thyroid Madness by Janie A. Bowthorpe

Recovering with T3 by Paul Robinson

Connect With Us Elle Russ Website: https://elleruss.com/

LinkedIn: https://www.linkedin.com/in/elleruss/

Instagram:https://www.instagram.com/_elleruss/

Facebook:https://www.facebook.com/elleruss

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete?

Twitter: https://twitter.com/thelowcarbathlete

Pinterest: https://www.pinterest.com/thelowcarbathlete/

LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE

The WHOLESTIC Method Manual & Workbook on Amazon: https://amzn.to/2zTDrWQ

YouTube: https://youtu.be/QRSSWEjFM7k

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The HOLISTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

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Today I am privileged to talk to Cynthia Thurlow on her new book called Intermittent Fasting Transformation and her IF:45 program.

Cynthia's new book... what is it about?

"Discover the customized nutrition plan that will help you be lean, fit, more youthful, sexier, and full of energy—at every stage of life.

Designed specifically for women, this individualized six-week intermittent fasting program is the sustainable solution to help you feel and look your absolute best. Based on the scientifically proven 16:8 fasting model, what makes this program unique is that it is geared toward your hormonal needs at every stage in life–whether you are cycling or in perimenopause, menopause, or beyond.

Cynthia's story is different but so similar story to myself- exercising too much, eating too low carb, too much fasting, too much stress.

As I always say with my The WHOLESTIC Method coaching clients– "you can’t out exercise poor nutrition and eating habits; you can’t out supplement poor lifestyle habits".

Intermittent Fasting Transformation Cynthia Thurlow

Most modern-day diseases can be traced back to poor nutrition choices, mainly from the overconsumption of macronutrients. Eating less can help you regain a balance and become metabolically flexible once again. Intermittent fasting has been proven to be a healthy and sustainable way of living. It will help you balance your hormones for better metabolic health, give you a boost of physical and mental energy, lift brain fogs, sleep better, lose weight steadily and burn fat without hunger, cravings, or plateaus. Let's start training our bodies to become metabolically flexible once again.

Join the conversation with Cynthia Thurlow, a nurse practitioner, CEO, and founder of the Everyday Wellness Project. She’s also an international speaker, with over 9.6 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique). With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health and has been featured on ABC, FOX5, KTLA, CW, Medium, Entrepreneur, and The Megyn Kelly Show. She was listed in Yahoo Finance as one of them, “21 Founders Changing the Way We do Business.” Cynthia hosts the Everyday Wellness podcast, considered one of "21 Podcasts To Expand Your Mind in 2021” by Business Insider. Her mission is to educate women on the benefits of intermittent fasting and overall holistic health and wellness so they feel empowered to live their most optimal lives.

During the episode, Cynthia shares the importance of intermittent fasting, about her new book, Intermittent Fasting Transformation, and her IF:45 program. Discover the customized nutrition plan that will help you be lean, fit, more youthful, sexier, and full of energy—at every stage of life.

During this episode, you will learn about;

[03:35] About KetoCon Austin 2022 conference. Registration code LOWCARBATHLETE

[07:39] Cynthia’s motivation and drive to what she does to help women

[12:58] Acknowledging our physiology as we age and adjusting our lifestyle

[18:12] Metabolic health and why intermittent fasting is important

[20:28] Changing the narrative and knowing the changes to expect down the road

[23:51] Our bodies were designed to fast, and we may need to fast different

[27:07] Cynthia's book, Intermittent Fasting Transformation and her IF:45 program.

[30:03] Where to start with meal frequency in intermittent fasting

[33:12] Some of the common myths, fears, and challenges people face in fasting

[38:32] When it’s appropriate and not appropriate to fast or workout

[41:41] Paying attention to your energy to know what works for you

[47:45] Fasting regimen for cycling, perimenopausal and menopausal women

[53:37] What to eat; Cynthia’s recommendations from her book

[58:22] Being mindful of your nutrient intake to take charge of your body

[01:00:12] Cynthia’s book and how the program that she is offering

Notable Quotes * “For many people who are metabolically inflexible fasting can help them get back to utilizing hormones and burn fats efficiently.” * “Just any modern-day disease can be tied back to nutrition choices, so eating less often is something that we should be considering.” * “Metabolic flexibility doesn't happen overnight, so you have to give yourself some grace.” * “There is a huge distinction between starvation which is a choice not to eat at all Vs. eating within a feeding window. * “There are times that it’s not appropriate for women fast, so pay attention to your energy.” * “The problem with a lot of lifestyle choices is that you don't see the impact in the short term it is in the long-term.”

Resources Mentioned Intermittent Fasting Transformation: The 45-Day IF Program by Cynthia Thurlow

Connect With Us Cynthia Thurlow Website: https://cynthiathurlow.com/

LinkedIn: https://www.linkedin.com/in/cynthia-thurlow-50395a9/

Instagram:https://www.instagram.com/cynthia_thurlow_/

Facebook: https://www.facebook.com/groups/1004505663061383

Twitter: https://twitter.com/_cynthiathurlow?lang=en

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete?

Twitter: https://twitter.com/thelowcarbathlete

Pinterest: https://www.pinterest.com/thelowcarbathlete/

LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE

The WHOLISTIC Method Manual & Workbook on Amazon: https://amzn.to/2zTDrWQ

YouTube: https://youtu.be/QRSSWEjFM7k

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

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As I say...every stress response is a blood sugar response. You can now test and not guess your body's response to stressors coming from the food you eat, the people you meet, the roads you travel, the workouts you complete and other toxins in your environment that impact the WHOLE you from the inside out.

A new CGM company is out called VERI to help us improve our metabolic health for performance gains and longevity.

Save on your VERI experiment with our code THELOWCARBATHLETE25

Episode 438: Metabolic Health with Anttoni Aniebonam

Metabolic health is the overall state of your metabolic processes. It encompasses the full range of biochemical and physiological functions, including energy metabolism, appetite, digestion, and body composition. Sometimes the complexity of metabolic health makes it hard for most low carb athletes to understand and predict how they react to certain changes in their diet. However, you can assess it through different metrics that can help you optimize your performance and avoid health risks. Learn how to score and optimize your metabolic health.

Today my guest is Anttoni Aniebonam, the cofounder of a CGM company called VERI that helps people improve their metabolic health for performance gains and longevity. Growing up, Anttoni and his co-founder struggled with metabolic health-related issues like weight management and autoimmune disease. They started exploring ways to solve these issues at scale in 2018 when they realized that there was a missing piece in the wellness space: tracking nutrition in a meaningful way. Eventually, after studying the space for months and testing out most of the gadgets and “biohacks,” they learned about CGMs and managed to get their hands on one.

During the episode, Anttoni shares why they started Veri and how it’s different from others; why glucose is such an essential metric to track in metabolic health; and how we can use CGM to improve our metabolic health.

Tune in!

During this episode, you will learn about;

[07:44] Why they came up with another CGM company and why it’s different

[10:13] How glucose monitoring can help you burn fat and improve performance

[12:40] What is metabolic health, and what it means to an athlete

[15:05] Testing for insulin and other metabolic markers

[17:22] Understanding how your lifestyle impacts your metabolic health

[28:29] Testing your glucose to figure out what and when to eat

[25:24] Red flags to look out for when you have a sudden glucose spike during workouts

[28:29] Carb timing before and after workouts

[35:29] Stabilizing your glucose and maintaining them at optimal levels

[39:39] Testing your carbs to identify what works for you without creating negative spikes

[45:32] How athletes can use CGM to tract different phases of their menstrual cycles

[48:23] Figuring out the right amount of carb for pre and post-workout

[53:56] The ideal glucose level during aerobic and anaerobic workouts

[57:39] Red flags; some of the foods that have caught their attention over the years

[01:00:19] How to reach out and learn more about CGM

Save on your VERI experiment with our code THELOWCARBATHLETE25

Notable Quotes * “Not all carbs are bad; it’s hard to perform at a high level without carbs.” * “Glucose is a proxy of insulin, and Insulin is the greatest marker of metabolic health.” * “Glucose spikes when doing the workout is a natural process, and it’s not necessarily bad.” * “Pumping your body with the right carb in pre and post-workout will help keep your glucose stable.” * “Don't be too religious about your glucose levels after workouts, be intuitive of your body needs.”

Connect With Us: Anttoni Aniebonam Website: https://www.veri.co/

LinkedIn: https://www.linkedin.com/company/human-engineering-io/

Instagram: https://www.instagram.com/veristable/

Facebook: https://web.facebook.com/getVeriStable?_

Twitter: https://twitter.com/veristable

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete?

Twitter: https://twitter.com/thelowcarbathlete

Pinterest: https://www.pinterest.com/thelowcarbathlete/

LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE

The WHOLISTIC Method Manual & Workbook on Amazon: https://amzn.to/2zTDrWQ

YouTube: https://youtu.be/QRSSWEjFM7k

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with a holistic method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

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Episode 437: Dr. Anna on Hormones, Keto and Menopause Part One There are many factors that can affect your performance and energy levels during menopause. Most of these are related to the hormonal balance in your body and finding a diet and workout plan that can help you be in your best is a big win. There’s no one diet that works for everyone, and Personalising Your Nutrition Plan to what feels better for you now is the way to go. We go through different seasons, and listening to your body, honoring your physiology, and matching your diet to your menstrual cycle will help you support your hormonal response and improve your performance.

Today my guest is Dr. Anna Cabeca, a certified specialist in functional medicine, the founder of Girlfriend Doctors Club, and the author of The Hormone Fix, The Keto-Green 16, and MenuPause. In addition, Dr. Anna is the creator of several popular virtual transformation programs – The Keto-Green Way to Breeze through Menopause, Sexual CPR, and Magic Menopause. As a passionate health advocate for both women and men, Dr. Anna has worked with thousands of women to help them understand and improve their health and manage their hormones so that they can thrive physically, emotionally, sexually, and spiritually as they go through menopause. Dr. Anna’s work has been featured as a women’s health, nutrition, weight loss, and hormone expert in Shape Magazine, Woman’s World, First Magazine, InStyle, Huff Post, Mindbodygreen, and others.

During the episode, we talk about carbs and keto, fasting and carb timing, balancing our hormones using nutrition, diet and genetics, as well as the steps we can take as aging athletes to enhance our health and performance during menopause.

Tune in!

During this episode, you will learn about;

[00:35] Introduction to the show

[08:04] Longevity, menopause, and muscles building

[11:40] About Dr. Anna’s book Hormone Fix

[14:06] Hormones that affect fat loss performance longevity during menopause

[19:32] Recognizing what is happening psychologically and doing your check and balances

[22:18] About Dr. Anna Book MenuPause five unique eating plans

[25:55] Food reactivity and natural ways to support our body regeneration

[31:02] Dr. Anna plan for the gut, immune system, and microbiome restoration

[34:32] Menopause briss, creating an exercise plan based on your energy and wellness

[39:20] Personalising your nutrition plan to what feels better now

[42:51] Matching your food plan with your menstrual cycle

[45:36] Healthy Liver detoxification and regeneration plans during menopause

[48:48] Supporting your body adrenal hormones production during menopause

[56:44] Looking at your genetics, cultural traditions and honoring your physiology

[01:03:49] How to connect and reach out to Dr. Anna

[01:04:30] Conference and convections she will be speaking at in North America

New Client Specials just for you, Learn more.

Notable Quotes * “Muscle is magic when it comes to longevity.” * “Anything we can do to increase oxytocin (A hormone of love, bonding, and connection) will help us drop cortisol levels.” * “Checking in with happiness is a discipline and a practice; resentment is a lack of self-care.” * “There are seasons for a reason; personalize your nutrition plan to what feels better for you now.” * “It takes more than hormones to understand your hormones.” * “During menopause, there is a decrease in the brain’s ability to use glucose for fuel, but switching to keto can help to clear neural endocrine symptoms as ketones are not hormone-dependent.”

Resources Mentioned MenuPause: five unique eating plans by Dr. Anna Cabeca

The Hormone Fix: The natural way to balance your hormones by Dr. Anna Cabeca

Keto-Green 16: The Fat-Burning Power of Ketogenic Eating by Dr.Anna Cabeca

Connect With Us Dr. Anna Cabeca Website: https://drannacabeca.com/

Instagram: https://www.instagram.com/thegirlfrienddoctor/?hl=en

LinkedIn: https://www.linkedin.com/in/reeddavis

Facebook: https://web.facebook.com/reed.davis.fdn?

Debbie Potts Website: https://debbiepotts.net/

LinkedIn: https://www.linkedin.com/in/thewholesticmethod/

Instagram: https://www.instagram.com/lowcarbathlete/

Facebook: https://web.facebook.com/thelowcarbathlete?

Twitter: https://twitter.com/thelowcarbathlete

Pinterest: https://www.pinterest.com/thelowcarbathlete/

LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE

The WHOLISTIC Method Manual & Workbook on Amazon: https://amzn.to/2zTDrWQ

YouTube: https://youtu.be/QRSSWEjFM7k

*Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with a holistic method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*

Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

Let me know your questions, comments and suggestions!

The WHOLESTIC Method Coach,

Debbie Potts