Fuel You!: Recent Episodes

Ryan Turner

Fuel You! with Ryan Turner of Food is Fuel NYC. Your Performance Dietitian, unapologetically using science based nutrition education, helping you apply it to your life, and stay consistent with what works for YOU! If you’re putting the work in and doing what works for you, then you deserve to unapologetically reach your performance, body comp, and healthy lifestyle goals.

Bringing together my expertise and lived experiences has opened up a world of communication and connection with people that I otherwise would not have known. Being vulnerable, exploring my own head, sharing my mind; in many ways I believe without this space - many would be missing an opportunity for growth and understanding. I’ll run you through what the last three seasons entailed and where we’re going on the Fuel You! Podcast. Love and appreciate you, Ryan.

In episode 85 of the Fuel You! Podcast, I talk with Josh Courage of Living With Courage to connect training and fitness with satisfaction. His fitness and lifestyle brand has developed into a way to reach more people with a broader message, rather than just workouts and training, though.To reach health and fitness goals most effectively, Josh personally believes in a wholistic approach that encompases it all: activity, nutrition, sleep, and most importantly the proper mindset to fully embrace the lifestyle most conducive to your goals. Josh seamlessly promotes all of this by working 1-on-1 with clients but more impressively by bringing people and communities together. Listen in to learn how Josh became who he is today as a Coach and how his mentality evolved. Through baseball and a stint in the minor leagues, he found a calling he couldn’t help but move toward. Now known for his ability to effortlessly motivate a community to become stronger and healthier together, just is making waves in online communities. Thoughts and topics discussed:•Personal and professional philosophy around strength training and fitness in general?•Strength training in the athletic world and transtioning to the general population?•How do you create buy in and then keep athletes/gen pop motivated?•Community - a possible pillar of your personal and professional identity? VeeFit?

Coach James is from Ireland which makes him 10x more interesting at the start. He’s also a trainer… and a fellow ADHDer who knows how difficult simply operating outside the gym can be, let alone in the gym. The ADHD gym experience isn’t too unsimilar than anyone feeling overwhelmed starting their fitness journey - it’s just that much more challenging with ADHD. In this episode he lets us know how he provides a tailored approach, breaking down goals into manageable chunks and holds his clients accountable without judgement. Check out Coach James on IG @adhd.fitness.coach.james. Right from his profile you can also schedule a call with him to discuss your roadmap for support and success.

Today on the Fuel You! Podcast we talk with Dale Tikkanen who is bringing awareness to the silent brotherhood men crave, and one could argue, need - but refuse either because of stigma, communication skills, or just the effort on top of all else we are expected to do day in and day out. November is Men’s Health Awarness Month and Dale brings his own experiences into the fold to discuss the benefits of men connecting with men. When it comes to living a Prioritized Lifestyle we often follow our Biological Need and the Structure expected of us - but somehow dismiss time and time again, the Satisfaction and Contentment that friendship and community play in our overall health and success. Who can you connect with today and ask about how they’re doing?

Kristen Carder has been focused on supporting adult ADHD individuals since 2012 - she teaches clients evidence-based techniques for self acceptance, overcoming procrastination, prioritizing and planning, emotional regulation, and mindset management. She does all of this through her very popular and wildly insightful podcast, I Have ADHD Podcast, and her group coaching program, FOCUSED.

ADHD Awareness Month is observed in October each year to raise awareness about Attention Deficit Hyperactivity Disorder (ADHD) and to reduce the stigma associated with it. The goal is to educate the public about ADHD, its impact on individuals and their families, and the importance of early diagnosis and effective treatment.“Brain Optimized Metabolism” can play a significant role in ADHD Awareness Month by highlighting the connection between nutrition, brain health, and ADHD. It can emphasize how adopting a brain-optimized approach to nutrition can benefit individuals with ADHD by improving focus, impulse control, and overall well-being.

The basics are repeated over and over again. Just like making your bed, it’s easy - following through and making it a regular habit is where many of us get tripped out. Why? How can we make it a sustainable habit without expecting perfection?

Where Performance Nutrition intersects with Mental Health Advocacy… meet my evidence based approached, Brain Optimized Metabolism

Body composition and performance goals are not reserved for the strong minded. There is a place where adult ADHDers, who struggle with executive functioning, can achieve those goals as well, 100%, full stop. What can’t happen is dismissal of goal setting, planning, and progress just because the traditional messages of “Stay Consistent!”, “Just gotta show up!”, and “Just do what I tell you!” don’t work for a different kind of brain. This isn’t about sugar coating things or going soft, it’s about understanding that ADHD brains require a bit more attention, creativity, adjustments, and understanding.

We're traveling 1800 miles. Listen in with me and find out where we're headed. Keep listening and explore how a change of environment can be incredibly beneficial and how we can take full advantage of it to support our ADHD journey. Let's dive in!

A change of environment has the power to shift our perspective and provide a fresh outlook on life. It allows us to break free from familiar routines, thought patterns, and limitations that may have held us back. By immersing ourselves in a new environment, we open ourselves up to new experiences, possibilities, and ways of thinking.

One way to take advantage of a change of environment is by embracing the sense of novelty it brings. The unfamiliarity of a new place can spark curiosity, stimulate creativity, and increase our engagement with the world around us. This heightened sense of novelty can help boost our focus and attention, allowing us to tap into our ADHD strengths and interests.

When we find ourselves in a different environment, it's important to approach it with an open mind and a willingness to explore. Embrace the opportunity to try new activities, visit new places, and engage in novel experiences. This sense of adventure can help us step out of our comfort zones, expand our horizons, and foster personal growth.

“How To Find Work That WORKS for Your ADHD"

https://ryanmayercoaching.com/courses/⁠

Ryan's first of it’s kind in the ADHD space! SMS based course is available now! Access it now and empower yourself in your career.

Ready to level up with 1-on-1 coaching empower your ADHD brain at wok - book a complimentary call with Ryan to see how to work together to find strategies that work WITH your ADHD!

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Thoughts/Topics discussed in this episode:

What does ADHD "in the office" look like and how to support it as an ADHD coach
Nutrition related challenges in the office
How does nutrition impact the ADHD brain

-Advice you’ve come across for nutrition & training when clients ask about body composition or weight loss

Supplement recommendations for brain health + product recommendations

Welcome back to the Fuel You! Podcast. In today's episode, we're delving into a topic that many adults with ADHD can relate to: masking. We'll explore what masking is and why individuals with ADHD may engage in this behavior. Specifically, we'll discuss how masking can impact nutrition and training goals related to brain health, body fat loss, and muscle gain. We'll also share effective strategies to prevent masking from hindering these goals.

Definition of masking in adult ADHD and how it presenting in the real world
Reasons why individuals with ADHD may engage in masking behaviors
Negative impacts of masking on nutrition and training goals
Disordered eating patterns and strained relationship with food
Pushing too hard in training and neglecting rest and recovery
Strategies to prevent masking from hindering goals:
Develop self-awareness and challenge underlying beliefs
Embrace ADHD and prioritize unique needs
Seek professional guidance and join supportive communities
Build a positive relationship with food through balanced nutrition
Practice mindful eating and listen to hunger/fullness cues
Adopt sustainable and enjoyable exercise routines
Prioritize rest and recovery to prevent burnout
Surround yourself with a supportive network
Importance of understanding and accepting individuals with ADHD
Encouragement to create a more sustainable and fulfilling path towards goals

Always love and appreciate you,

Ryan

You're back for another episode of the Fuel You! Podcast. In today's episode, we're diving into a topic that many adults with ADHD can relate to: burnout. We'll explore how burnout can impact our nutrition and training efforts when it comes to body fat loss or muscle gain goals. More importantly, we'll discuss strategies to combat burnout and support our ADHD tendencies along the way.•Understanding the impact of burnout on individuals with ADHD and its effects on nutrition and training goals.•Exploring the unique challenges that ADHD presents, including difficulties with focus, organization, and time management, which can contribute to burnout.•Recognizing the signs of burnout and how it may manifest in our nutrition and training routines.•Discussing the importance of self-care and setting realistic expectations to prevent burnout and maintain long-term progress.•Providing practical strategies to combat burnout, such as simplifying our approach to nutrition and training, prioritizing self-care, and seeking support from professionals or support networks.•Emphasizing the significance of self-compassion, celebrating small victories, and acknowledging that progress may not always be linear in the face of ADHD challenges.•Sharing real-life examples and success stories of individuals who have effectively managed burnout while pursuing their body composition goals with ADHD.•Encouraging listeners to implement the strategies discussed and adapt them to their own unique situations.Love and appreciate you, Ryan

Welcome back to part 2 of the the Fuel You! Podcast's dive into binge eating. Please go back and listen to part 1 if you haven't already, because in today's episode, we will explore the reasons why an adult and individual with ADHD may experience episodes of binge eating. We'll dive into the underlying causes, discuss why binge eating can be considered a normal response, and provide practical solutions to support healthier eating behaviors.

Understanding the Causes of Binge Eating in Adult ADHD: Binge eating in adult ADHD can stem from various factors, such as emotional dysregulation, impulsivity, and difficulties with self-control. The tendency to seek out immediate gratification, coupled with challenges in managing emotions and maintaining consistent eating patterns, can contribute to episodes of binge eating.

Normalizing Binge Eating in Adult ADHD: It's important to recognize that binge eating in adult ADHD can be a normal response to coping with the challenges and emotions associated with ADHD symptoms. The impulsivity and emotional dysregulation often experienced by individuals with ADHD can lead to seeking comfort and distraction through food.

Practical Solutions to Support Healthier Eating Behaviors: While addressing binge eating in adult ADHD requires a personalized approach, here are some practical strategies that can help support healthier eating behaviors:

Establish Regular Meal Patterns:
- Stick to regular meal times to maintain consistent energy levels and reduce the likelihood of excessive hunger that may trigger binge eating.
- Emphasize Balanced and Nutrient-Dense Meals:
- Prioritize a balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. This can help stabilize blood sugar levels and provide essential nutrients for optimal brain function.
- Mindful Eating Practices:
- Practice mindfulness during meals by slowing down, paying attention to hunger and fullness cues, and savoring each bite. This can help improve awareness of eating patterns and promote more intentional food choices.
- Emotional Regulation Strategies:
- Develop alternative coping mechanisms for managing emotions, such as engaging in physical activity, journaling, deep breathing exercises, or seeking support from a therapist or support group.
- Seek Professional Support:
- Consult with a healthcare professional or registered dietitian experienced in working with ADHD and disordered eating to create an individualized plan tailored to your specific needs.

It's important to remember that progress takes time, and setbacks may occur along the way. Practice self-compassion and focus on gradual improvements rather than aiming for perfection. Celebrate small victories and seek support from loved ones or ADHD support groups to stay motivated on your journey towards healthier eating habits.

Always love and appreciate you,

Ryan

Binge Eating Part 1 is a fun episode. I get to return to some of by "bread of butter" of what I do, the area of nutrition and supporting people that I'm so passionate about. It's important to differentiate between binge eating and traditional overeating to better understand their impact on all individuals and of course adults with ADHD. Let's break down the definitions and characteristics of each:

Binge Eating:
- Binge eating involves consuming an unusually large amount of food in a short period, accompanied by a sense of loss of control and feeling unable to stop eating.
- It often occurs in episodes and is associated with intense guilt, shame, or distress afterwards.
- Binge eating may involve eating rapidly, eating when not physically hungry, and continuing to eat even when feeling uncomfortably full.
- Normal Overeating:
- Normal overeating refers to consuming larger portions or eating more than usual without feeling a loss of control.
- It may occur on occasion, such as during special occasions, celebrations, or social gatherings, and does not result in overwhelming guilt or distress.

Factors Influencing Binge Eating in ADHD

Impulsivity and Emotional Dysregulation
Reward-Seeking Behavior

Differentiating Binge Eating from Normal Overeating

Loss of Control
Emotional Distress

What can you do now, seek support and practicing mindful eating. If you or someone you know is struggling with binge eating, seeking professional support from a healthcare provider, therapist, or Registered Dietitian is crucial. Incorporating those mindful eating practices can help develop a healthier relationship with food and prevent binge episodes.

Take away from this is that it's important to understand the distinctions between binge eating and traditional overeating is essential for all individuals and adults with ADHD. Recognizing the loss of control and emotional distress associated with binge eating can guide individuals towards seeking appropriate support and implementing strategies to manage their eating behaviors. Remember, reaching out to healthcare professionals and practicing mindful eating can contribute to developing a healthier relationship with food. Thank you, as always for coming by and being a part of the Fuel You! Podcast. I look forward to bringing you more valuable insights in our future episodes.

Love and appreciate you,

Ryan

In this special episode of the Fuel You! Podcast we're celebrating our spouses, our family and of course my beautiful wife on her Birthday - we'll focus on expressing gratitude and appreciating the support of our partners on the journey of adult ADHD.

Living with adult ADHD can present challenges in relationships, and it's important to recognize the efforts our partners make to understand and support us.
Our partners may need to demonstrate flexibility and adaptability, as ADHD can bring unpredictability to our lives. Showing gratitude for their patience and willingness to adapt strengthens our relationships.
Emotional support is crucial, as our partners may experience the highs and lows with us. Expressing gratitude for their empathy and understanding fosters a deeper connection.
Open and honest communication about our challenges, needs, and strategies is key to supporting each other. Expressing gratitude for our partners' willingness to listen and work together strengthens our bond.
Giving our partners the space and understanding to maintain their own well-being is important. Encouraging their self-care, promoting their interests, and recognizing their needs within the relationship show gratitude.
Expressing gratitude for our partners' unconditional love and acceptance creates a positive and supportive environment. Letting them know how much we value their presence reinforces our bond.
Taking time to appreciate and express gratitude for our partners' support is essential in nurturing and strengthening our relationships.

In this episode of the Fuel You! Podcast, we delve into the difficulties that individuals with ADHD face when it comes to saying goodbye. From struggling with transitions to the fear of missing out (FOMO) and social anxiety, we explore the reasons behind these challenges. We also provide practical solutions to help make farewells easier, including effective time management techniques, open communication, visual cues and reminders, and seeking professional guidance when needed.

Key Takeaways:

Individuals with ADHD often find it difficult to transition from one activity or social setting to another, leading to challenges in saying goodbye.
The fear of missing out (FOMO) and social anxiety can amplify the struggle in farewells, as individuals with ADHD want to make the most of every moment and maintain good relationships.
Practical strategies to make saying goodbye easier include effective time management, open communication about ADHD challenges, incorporating visual cues and reminders, and seeking professional guidance for underlying anxiety or social difficulties.

Tune in to the full episode to gain insights into navigating the challenges of the "small task" of saying goodbye for adults with ADHD.

Remember to subscribe to the Fuel You! Podcast for more episodes on topics related to nutrition, exercise, and living a fulfilling life with ADHD.

Today on the Fuel You! Podcast we're exploring the importance of dietary fat in supporting an adult ADHD brain. I wasn't planning on this episode initially, but I felt it was necessary after touching on carbohydrate and protein in the past two episodes. So, join me as I discuss the necessity of fat, the benefits of including different types of fats in the diet, and the specific benefits of Omega-3 fats for cognitive function. We will also address recommended intake levels for Omega-3 fats.

Thoughts and Topics Discussed:

1). The Necessity of Dietary Fat for the ADHD BrainPresenter: Let's be clear, fat is a vital macronutrient that plays several important roles in the body, including supporting brain health. For individuals with ADHD, including sufficient dietary fat is crucial as it provides a concentrated source of energy and helps with the absorption of fat-soluble vitamins.

2). Understanding Saturated and Unsaturated Fats: different types of dietary fats, including saturated and unsaturated fats.

3). Omega-3 Fats and Their Benefits for Cognitive Function: Omega-3 fats, a type of polyunsaturated fat, are particularly beneficial for the ADHD brain. Studies have shown a potential link between Omega-3 supplementation and improved cognitive performance, focus, and attention. These fats are predominantly found in fatty fish like salmon, mackerel, and sardines.

4). Recommended Intake of Omega-3 Fats for the Adult ADHD Brain: The recommended daily intake of Omega-3 fats for the general population is around 250-500 milligrams of EPA and DHA combined. However, some research suggests that individuals with ADHD may benefit from higher doses, typically ranging from 1000 to 2000 milligrams per day. Do you utilize any specific omega 3 supplements if fish intake isn't possible for you?

5) Beneficial Food Sources of Healthy Fats for the ADHD Brain: a variety of healthy fat sources in the diet is essential for the ADHD brain.

I want to leave you with the reminder that dietary fat, including both saturated and unsaturated fats, plays a vital role in supporting an adult ADHD brain. It's important to strike a balance, focusing on incorporating predominantly unsaturated fats while being conscious about saturated fat intake. The inclusion of Omega-3 fats, particularly from fatty fish and other sources, may provide added cognitive benefits. Remember to consult with your Registered Dietitian for personalized recommendations on fat intake and Omega-3 supplementation. Thank you for tuning in to this episode of the Fuel You! Podcast, and I look forward to bringing you more valuable insights in our future episodes.

Love and appreciate you,

Ryan

Welcome to another episode of the Fuel You! Podcast. In today's episode, we will explore the importance of protein in the diet for an adult ADHD brain. Join us as we uncover the necessity of protein, discuss potential deficiencies that can arise from under eating or restricting protein, and explore the benefits of different protein sources.

Topics and Thoughts Discussed:

1). Protein as a Building Block for Optimal Brain Function

2). Micronutrient Deficiencies and the Importance of Protein

3). Animal-Based vs. Plant-Based Protein Sources for the ADHD Brain

I think it's important to discuss this topic more here. In the context of the adult ADHD brain, both animal-based and plant-based protein sources offer unique benefits. While there isn't conclusive evidence pointing to one being superior to the other specifically for ADHD, considering individual needs and preferences can help determine the ideal protein sources. Here are some key points to consider:

1. Animal-Based Protein:
  - Complete amino acid profile: Animal-based proteins, such as lean meats, poultry, fish, and dairy products, provide all essential amino acids required by the body.
  - High biological value: Animal proteins are easily digestible and efficiently utilized by the body.
  - Nutrient density: They are often rich in essential nutrients like iron, vitamin B12, and omega-3 fatty acids, which support brain health.
    1. Plant-Based Protein:
  - Nutrient variety: Plant-based proteins, including legumes, nuts, seeds, tofu, and tempeh, offer a diverse range of nutrients, fiber, and antioxidants.
  - Reduced saturated fat: Plant-based proteins are generally lower in saturated fat, which may be beneficial for cardiovascular health.
  - Anti-inflammatory properties: Plant-based proteins contain phytochemicals that have been linked to reduced inflammation and improved brain health.Ultimately, the choice between animal-based and plant-based proteins is a personal one, and it can be influenced by factors such as dietary preferences, ethical considerations, and overall health goals. Some individuals may find that a combination of both animal-based and plant-based proteins works well for their ADHD management and overall well-being. It's important to prioritize overall dietary quality, variety, and balance to ensure adequate protein intake and support optimal brain function.

Incorporating adequate protein into the diet is essential for supporting an adult ADHD brain. It provides the necessary building blocks for neurotransmitter production, helps prevent micronutrient deficiencies, and supports optimal brain function. By including a variety of animal-based and plant-based protein sources, individuals can optimize their cognitive performance, enhance focus, and support overall well-being.

Today on the Fuel You! Podcast we're diving into the fascinating topic of the role of carbohydrates in supporting an adult ADHD brain. We'll explore the essential role that carbohydrates play in providing energy and supporting optimal brain function for individuals with ADHD.

1.) The Connection between Carbohydrates and Brain Health: Carbohydrates are not just a source of energy for the body; they are particularly crucial for our brain health. The brain relies on carbohydrates as its primary fuel source to function optimally. In individuals with ADHD, this becomes even more significant, as the brain may have increased energy demands due to hyperactivity and cognitive challenges.

2.) Micronutrient Deficiencies and the Importance of Carbohydrates: Carbohydrate-rich foods are not only a source of energy but also provide essential micronutrients that support brain health. When individuals under eat or restrict carbohydrate-rich foods, they may miss out on vital vitamins, minerals, and antioxidants. These micronutrient deficiencies can impact ADHD symptoms and hinder optimal brain function. By including carbohydrates in our diet, we can ensure we provide the necessary nutrients to support our brain health.

3.) Carbohydrates and Serotonin Production: Another important aspect of carbohydrates in supporting an adult ADHD brain is their role in regulating serotonin production. Serotonin is a neurotransmitter that plays a crucial role in mood regulation, impulse control, and overall mental well-being. Carbohydrates help stimulate serotonin production, which can have a positive impact on ADHD symptoms such as mood swings, irritability, and impulsive behavior.

4.) Sustained Energy Release and Stable Blood Sugar Levels: Complex carbohydrates, such as whole grains and legumes, provide a slow and sustained release of energy. This helps maintain stable blood sugar levels, preventing energy crashes that may occur with a low-carbohydrate diet. By incorporating complex carbohydrates into our meals, we can support stable energy levels, which in turn positively impact focus, attention, and overall cognitive function.

Remember that carbohydrates are an essential component of a well-rounded diet for individuals with ADHD. They provide the necessary energy for the brain, support optimal brain function, and help regulate mood and impulse control. By including a variety of nutrient-dense carbohydrate-rich foods in our diet, we can enhance our brain health, improve focus, and boost cognitive performance. As always it'll be important to work with your registered dietitian to tailor your dietary approach to your specific needs and health goals. By finding the right balance and incorporating carbohydrates into your diet, you can support your adult ADHD brain and achieve optimal well-being.

Always love, and appreciate you

Ryan

Low motivation and boredom is experienced by anyone, though magnified even more so by individuals with ADHD during the body fat loss process and meal planning. I'm highlighting in the episode of the Fuel You! Podcast the importance of addressing these challenges to maintain long-term adherence and achieve desired outcomes.

1.) Understanding the Challenges is important and the that the novelty-seeking nature of ADHD can lead to a loss of interest over time. I share client feedback and stories to provide relatable examples of the struggles faced during the body fat loss journey for anyone. Keep listening as I'll share even more on how we all can come at this with understanding and with a solution based mindset.

2.) Strategies for Boosting Motivation: setting realistic and achievable goals to maintain motivation, finding intrinsic motivation by identifying personal reasons for pursuing body fat loss, benefits of accountability, whether through a support system, a coach, or a workout buddy

3.) Combatting Boredom in Meal Planning: importance of variety and flexibility in meal planning for individuals with ADHD, benefits of exploring new recipes, ingredients, and cooking techniques to keep meals exciting, tips for incorporating different flavors, textures, and colors into meals to make them visually appealing and satisfying, incorporating small indulgences or "maintenance days" to prevent feelings of deprivation

4.) Strategies for Sustaining Progress: celebrating small victories and progress along the way, incorporating breaks and rewards into the body fat loss journey to maintain excitement and motivation, habit stacking, where new healthy habits are linked to existing routines to make them more automatic, benefits of tracking progress, whether through measurements, photos, or journaling, to visually see the changes and stay motivated.

I encourage you to experiment with different techniques and approaches to keep yourself motivated and excited about their goals. This is also a reminder that individuals with ADHD possess unique strengths and abilities that can be harnessed to overcome challenges and find sustainable solutions - and these solutions can be a cheap sheet for anyone else struggling with similar challenges.

Today on the Fuel You! Podcast I explore the benefits of food tracking, calorie tracking, and macronutrient tracking for individuals with ADHD and others - how it differs from intuitive eating, and how combining both approaches can be a good strategy. Take a look back at Episode 62 with Registered Dietitian and Intuitive Eating Coach, Becca King where we talk in depth about the strategies I'm sharing below.

I'll provide insight into what challenges individuals with ADHD may face when it comes to their eating habits and nutrition first. Highlight the importance of finding strategies that work specifically for managing ADHD symptoms and promoting overall well-being. I go further into explaining the concept of food tracking, calorie tracking, and macronutrient tracking, which involves keeping a record of the foods consumed, the caloric intake, and the breakdown of macronutrients (carbohydrates, proteins, and fats) in those foods. How can this help individuals with ADHD? It can definitely help them gain awareness of their dietary choices and create a sense of structure and control around their eating habits.

Understanding how food tracking, calorie tracking, and macronutrient tracking can be particularly beneficial for individuals with ADHD is important. I want to highlight how these methods can provide a clear structure, improve focus and attention, and assist in establishing healthy eating patterns. Tracking can help identify potential triggers or patterns related to ADHD symptoms and guide individuals towards making more mindful and intentional food choices.

The concept of intuitive eating, which involves relying on internal cues of hunger, fullness, and satisfaction to guide eating decisions is powerful. Intuitive eating promotes a healthy relationship with food, body acceptance, and mindful eating practices.

Combining food tracking with intuitive eating principles can be an even more powerful approach for individuals with ADHD. Both approaches can provide structure and accountability, while also allowing individuals to tune into their body's signals and develop a more intuitive connection with food. When combining both approaches remember to remain flexible, give self-compassion, and find a balance that works for you.

Remember to always consult with a Registered Dietitian for personalized advice and recommendations regarding nutrition, tracking methods, and managing ADHD symptoms.

In this Episode of the Fuel You! Podcast I help you focus on the benefits of prioritizing muscle mass and building muscle for body fat loss. The goal of this episode is to help you achieve a leaner physique without solely focusing on fat loss strategies, and I promise to provide some applicable points on how to do it:

There is a common misconception that solely focusing on body fat loss is the best approach to achieve a lean physique. It's important to share the idea that building muscle mass plays a crucial role in improving body composition and promoting long-term fat loss. The relationship between muscle mass and metabolism is important. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. Building muscle mass can increase basal metabolic rate, making it easier to achieve and maintain a healthy body weight now and into the future. Building muscle requires energy, and therefore, engaging in resistance training and muscle-building exercises can lead to increased caloric expenditure during workouts. This can contribute to an overall calorie deficit, which is necessary for body fat loss.

Building muscle mass can enhance muscle definition and create a more defined appearance that isn't necessary for health, but that many individuals want to achieve. An increase in muscle mass can help create a leaner physique by shaping and sculpting the body, even if the overall weight on the scale remains the same. I want to stress that I'm not a trainer, though have worked closely with many both personally and professionally. With that, let's share how to build muscle mass effectively. It's important to incorporat resistance training into your routines, focusing on compound exercises that target multiple muscle groups - this may sound "involved" though this can help you focus on "What is Needed" instead of thinking a thousand different movements is necessary. One thing to remember is - progressive overload, gradually increasing the intensity or volume of workouts, to stimulate muscle growth. This can be the challenge as time goes on and interest and excitement may fade. Look back at past episodes to see how it's important to find enough variety in the workout... without overwhelming.

Let's not forget proper nutrition to support muscle building and fat loss - it can be done simultaneously. Though, it can be helpful to focus more heavily on the muscle building goal in this situation - which is the intention of the episode. Consuming adequate protein to support muscle synthesis and repair, along with a balanced diet that includes quality carbohydrates and healthy fats is of course the goal. Tracking energy intake and macronutrients to ensure appropriate calorie intake and nutrient balance is incredibly helpful in this situation - to stay consistent and on track. This takes time and patience - when it comes to building muscle mass and achieving body fat loss. I want to remind you that results take time and that a sustainable approach is key to long-term success.

Remember - individual results will vary, try not to compare your story and journey to anyone else's. As always it's beneficial to consult with a Registered Dietitian and a certified trainer for personalized advice and guidance.

In this episode of the Fuel You! Podcast I'm providing a starting point for discussing the scientific evidence linking muscle gain and its impact on cognitive function, mood, and overall well-being. I'll expand on each of these points you're reading here.

Neurotransmitter regulation:
- Resistance training and muscle-building activities have been shown to increase the release and availability of neurotransmitters like dopamine, serotonin, and norepinephrine in the brain.
- Dopamine, in particular, plays a crucial role in reward and motivation, and increased levels can enhance focus, attention, and mood.
- Executive function improvement:
- Research indicates that regular resistance training can improve executive functions, which include cognitive processes like working memory, decision-making, and problem-solving.
- Enhanced executive functions contribute to better planning, organization, impulse control, and goal-directed behavior, all of which can benefit individuals with ADHD.
- Dopamine level increase:
- Resistance training and muscle-building activities have been found to increase dopamine receptor density and sensitivity in the brain.
- This increase in dopamine can enhance motivation, reward processing, and positive mood states, helping individuals with ADHD experience improved focus and reduced symptoms of hyperactivity.
- Brain health enhancement:
- Engaging in resistance training stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons in the brain.
- Increased BDNF levels have been associated with improved cognitive function, enhanced mood, and protection against neurodegenerative diseases.
- Cognitive flexibility promotion:
- Muscle-building exercises have shown to promote cognitive flexibility, which refers to the ability to adapt and switch between different tasks or mental processes.
- Cognitive flexibility is important for problem-solving, creative thinking, and adapting to changing environments, all of which can support overall well-being.
- Stress reduction:
- Resistance training and muscle-building activities have been found to reduce stress levels and improve emotional well-being.
- Regular exercise can lower levels of stress hormones like cortisol and increase the release of endorphins, natural chemicals that help reduce pain and induce feelings of pleasure and relaxation.
- Self-confidence and body image:
- Muscle gain through resistance training can improve body composition, leading to increased self-confidence and positive body image.
- Feeling more confident and satisfied with one's physical appearance can have a significant impact on overall well-being and mental health.

On the Fuel You! Podcast we talked today with Becca King, @adhd.nutritionist on Instagram, a Registered Dietitian Nutritionist, passionate about supporting adults who are challenged with ADHD and binge eating, chronic dieting, and body image issues. She works with her clients to find food freedom and improve their self-esteem.

Discover more and apply for Becca's group coaching here linktr.ee/adhd.nutritionist

Thoughts/Topics to discussed:

Disordered eating vs ADHD symptoms
Binge/Restrict Cycle
Intuitive Eating RD
Lower effort meals & snacks
ADHD friendly kitchen & home

Focusing on muscle gain can positively impact individuals with ADHD or those looking to improve focus, reduce hyperactivity, and boost mood. There are of course unique challenges faced by individuals with ADHD in these areas and explain the potential benefits of muscle gain.Let's explore the connection between muscle gain and ADHD. There is scientific evidence linking muscle gain and improved cognitive function, mood, and overall well-being. Training, particularly resistance training and muscle-building activities, can help regulate neurotransmitters, improve executive functions, increase dopamine levels, and enhance overall brain health.There are specific benefits of muscle gain for individuals with ADHD or those looking to improve focus, reduce hyperactivity, and boost mood. Increased muscle mass can lead to improved energy levels, enhanced concentration, reduced impulsivity, better self-regulation, and increased self-confidence.Engaging in a consistent exercise routine, with a focus on muscle gain, can positively impact individuals with ADHD. Exercise provides:•structure•promotes discipline•releases endorphins (improved mood, reduced stress, and increased motivation)Of course there's also the importance of proper nutrition to support muscle gain and overall well-being. An individualized diet rich in protein, healthy fats, and complex carbohydrates can provide the necessary fuel for workouts and support muscle growth. As always consult with a Registered Dietitian to develop an individualized nutrition plan.As we end the episode today, I want to remind you of the benefits of focusing on muscle gain for individuals with ADHD or those seeking to improve focus, reduce hyperactivity, and boost mood vs only focusing on body fat loss. I encourage you to incorporate resistance training and muscle-building exercises into your routine while ensuring proper nutrition, and to consult with healthcare professionals for personalized guidance.

We begin the episode by discussing the challenges that people with ADHD, or anyone challenged with following through, may face when trying to stick to a training routine to build muscle.We talk about how ADHD can impact motivation, focus, and impulse control, and how these factors can make it difficult to maintain a consistent workout schedule.

There are similarities and differences between the challenges that someone with ADHD may face and someone without ADHD may face in a muscle building training routine. Both may struggle with motivation and staying consistent, but someone with ADHD may find it particularly challenging due to difficulties with executive function and time management.Listen as I present some practical strategies for success that can help someone with ADHD stick to a muscle-building training routine. This could include things like:

•Breaking down the routine into smaller, more manageable tasks•Incorporating a variety of activities to keep things interesting•Using external cues or reminders to stay on track.

The importance of proper nutrition and rest in a muscle-building training routine is important as well of course, this can be particularly important for someone with ADHD. Eating a diet high in protein, appropriate in fiber, necessary carb and fat for performance - and getting enough rest can help improve focus and energy levels, which can in turn make it easier to stick to a workout routine.

I want to remind you that with some planning and effort, it is possible to build muscle even with ADHD. I want to encourage you to seek out support from Dietitians and/or trainers who are knowledgeable about ADHD and can provide guidance and support along the way.

Have you ever wondered what a training routine could look like for someone with ADHD and how certain routines, movements, or body areas can help improve focus, reduce hyperactivity, and boost mood.•Structuring the routine: Training routines for someone with ADHD should be structured to support our unique needs. This could include breaking the routine down into smaller, more manageable tasks, incorporating variety to keep things interesting, and focusing on movements that are engaging and fun.•Movement types: Different movements can be helpful for someone with ADHD. Exercises that involve coordination and balance, as well as exercises that promote sensory input and tactile stimulation, such as weightlifting or bodyweight exercises.•Body areas to focus on: Certain body areas can be particularly helpful for someone with ADHD. This could include exercises that engage the core and upper back, which can improve posture and reduce discomfort associated with sitting for long periods of time, as well as exercises that engage the legs and glutes, which can help reduce hyperactivity and improve focus.•Tailoring the routine: Experiment with different exercises and movement types to find what works best for them, and to seek out guidance from Dietitians or trainers who are knowledgeable about ADHD.#adhd #adhdwomen #adhdmen #adhdcoach #adhdcommunity #adhdnutrition #adhddietitian #adhdtraining

Deniz Perry (@dt.perry) is an ADHD creative who shares easy-to-digest scientific info with her community. She’s a chemical engineer who has spent 15+ yrs in biotechnology. She pulls from her background in science & corporate to support ADHDers navigating life, wellness and career with classes and free content.

Make sure to get the best of what Deniz is putting out there for any ADHDer:

Best way to be in the know, the email list:
https://view.flodesk.com/pages/62ead2a2aeb3ce8812ee20d3
Current Masterclass (registration open until April 30th only): LONG STORY SHORT
https://deniz-perry-s-school2.teachable.com/p/long-story-short
Neurodiversity Merch store!!!
https://my-store-d27bf4.creator-spring.com

Thoughts/Topics discussed:

The ‘real stuff’ vs clinical recommendations… sometimes it’s just eating not to skip a meal
ADHD specific micronutrient deficiency
RDA vs ADHD specific recommendations

We're creating a space here at the Fuel You! Podcast to discuss nutrition, training, and body composition challenges that EVERYONE faces, but challenges that are discussed through the lens of a brain wired differently. Believe, that the challenges and solutions we discuss can work for my ADHDers out there, but they can apply to anyone looking for solutions. You are wanted, welcomed, and understood without judgement in here. Take a listen.

Why are you not seeing progress in the gym with your performance and body composition goals. Is ADHD creating hurdles we're not aware of? Inattentiveness, hyperactivity, and impulsivity... these are the struggles for ANYONE, but they are intensified for anyone with ADHD.

Training fasted and chronically under eating calories and protein
You’re doing too much cardio and not enough heavy resistance training
Random workouts you find on IG, TT, and YouTube… not following a progressive program
You’re looking for a quick fix instead of putting in the effort… not to work hard, but to be patient.
You’re listening to messaging that is not supportive of your ADHD wiring, leading to guilt, shame, and disconnect

expand more on these challenges in the coming weeks as we discuss systems and solutions that can work for you.

Ryan Mayer is an ADHD Mindset & Performance coach and as the Fuel You! Podcast dives deeper into the world of ADHD and how it may affect your performance and body composition goals - he was just the right person to have on for season 2. You need to head over to his TikTok and Instagram accounts for incredible insight into HIS experience, but more importantly how you can improve the similar challenges he's faced and found solutions for. Before we get into the episode details PLEASE keep in mind Ryan's dynamic offerings as the amazing coach is. I just got myself set up for the new program below - you should as well! ATTENTION new first of it’s kind in the ADHD space: SMS based course dropping soon! Called “How To Find Work That WORKS for Your ADHD.” As Ryan explains, it's a 10-day interactive journey, you will start each morning at 9am. You will receive a text from Ryan with a 90-second audio lesson. Then based on the topic for that day, you will receive a learner-led sequence of texts with thought provoking coaching questions, action items, and 5 printable worksheets. SIGN UP HERE >> https://ryanmayercoaching.com/courses/ I know you can't help but to think how Ryan's ADHD coaching will help you. So, book a complimentary call with him to see how you could work together to find strategies that work WITH your ADHD! https://calendly.com/d/d58-bnx-t5x << schedule a call with Ryan!Thoughts/Topics discussed today, but not limited to: Parenting and Entrepreneurship with ADHD: it is vital to build strong habits around what will work best for your brain. Coaching will help to uncover your strengths and find strategies that will work with your ADHD What is ADHD "in the office" look like and how to support it as an ADHD coach: Identify and clarify work conditions that are best for you and stick to them.- how to leverage community to support individuals. Having ADHD can be very lonely. It can be debilitating. It is vital to connect with others that have ADHD to know that you are not alone, not anymore! The Ryan Mayer Coaching Digital community is a great place to find support any time of the day and get accountability for things you want to get done.- nutrition related challenges typically observed (meal timing, food choice, satiety…) nutrition challenges are real for people with ADHD! Primarily, remembering to eat! We may get hyper focused in on a task and lose track of time, thus skipping a meal. I leverage accountability to help me get my meals in. I schedule a phone date with my wife during my lunch break, that ensures I will go down and eat during that time, and take a break from work.Another tip is having healthy food prepared ahead of time. Every Sunday, I do meal prep with my wife, getting food chopped up so during the week I can just open the fridge and have healthy options.Another tip is that guy even though I work from home, I pack my lunch in my lunchbox! Then I know exactly what to do, I just pull out my lunchbox, and I have my lunch available! Gotta make it easy for the ADHD brain!__________________________________________Help me on my mission to support over 500 people per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.Check out our ⁠⁠Happiness & Hunger free download PDF⁠⁠ to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.Seeking further support for you goals? ⁠⁠Apply to work with us and we'll let you know if it's a good fit⁠⁠Find me on Instagram at ⁠⁠Fuel You! Podcast⁠⁠ and ⁠⁠Food is Fuel NYC⁠⁠. Please leave a comment under the clip of this of this episode.Always love and appreciate you,Ryan

Low levels of certain nutrients may have an impact on ADHD symptoms and cognitive function. Here's a closer look at the potential consequences of nutrient deficiencies in individuals with ADHD. The nutrients I'll talk about are important for overall health and cognitive function, and their deficiency may impact anyone, regardless of whether they have ADHD or not.

Omega-3 fatty acids: Research has suggested that low levels of omega-3 fatty acids may be associated with an increased risk of ADHD symptoms, including inattention, hyperactivity, and impulsivity. Omega-3 fatty acids are important for brain function, and some studies have suggested that supplementation with omega-3 fatty acids may help to reduce ADHD symptoms.
Iron: Low levels of iron may be associated with cognitive impairment and behavioral problems in individuals with ADHD. Iron is important for the production of neurotransmitters, including dopamine, which may be dysregulated in individuals with ADHD.
Zinc: Low levels of zinc may be associated with impaired cognitive function and behavioral problems in individuals with ADHD. Zinc is involved in the regulation of neurotransmitters, including dopamine and norepinephrine, which may be dysregulated in individuals with ADHD.
Magnesium: Low levels of magnesium may be associated with anxiety, depression, and cognitive impairment in individuals with ADHD. Magnesium is involved in a number of processes related to brain function, including the regulation of neurotransmitters and the maintenance of healthy brain cells.

Overall, while more research is needed in this area, there is some evidence to suggest that certain nutrient deficiencies may contribute to ADHD symptoms and cognitive impairment. By focusing on a nutrient-rich diet and working with a healthcare provider or registered dietitian, individuals with ADHD can optimize their nutrient intake and potentially improve their symptoms and overall health.

180 pounds down! I coached 22 active individuals to successfully drop 180 pounds of body fat, collectively, while on average, maintaining or increasing their muscle mass. Most were recommended to increase their resistance training, improve their protein and fiber intake, and eat to recover from their demanding training and life schedules. That's not the whole story and could very much be minimizing the lifestyle habits they improved as well. Which brings me to solutions to the challenge of eating in a calorie deficit for someone lacking executive functioning skills because of their current life situation or being challenged with ADHD:

Impulsivity: One solution to impulsive eating is to create a structured eating plan. This might involve planning and preparing meals and snacks in advance, so healthy options are readily available. It may also be helpful to avoid keeping high-calorie, tempting foods in the house. If cravings do arise, it can be helpful to have healthier options readily available, such as fruits or vegetables.
Emotional regulation: For individuals with ADHD who struggle with emotional regulation, it may be helpful to identify alternative strategies for coping with stress or negative emotions. This might include mindfulness techniques, exercise, or engaging in hobbies or activities that promote relaxation and stress relief. Seeking the support of a therapist or counselor can also be helpful in developing healthy coping strategies.
Difficulty with planning and organization: For individuals with ADHD who struggle with planning and organization, it may be helpful to use tools such as meal planning apps, calorie tracking apps, or a planner or calendar to schedule meals and snacks in advance. It can also be helpful to prepare meals and snacks in advance and keep healthy options readily available, such as pre-cut fruits and vegetables or healthy protein sources.

Overall, it is important to find strategies that work for the individual with ADHD, and to seek support from a healthcare provider or coach who understands the unique challenges of ADHD. By developing a personalized plan that takes into account their unique needs and challenges, individuals with ADHD can increase their chances of successfully achieving their weight loss goals while also improving their overall health and well-being.

What has been your more challenge habit to break or improve while successfully improving body composition?

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Help me on my mission to support over 500 people per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.

Check out our ⁠⁠Happiness & Hunger free download PDF⁠⁠ to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.

Join our free online community to Fuel You! and connect with others living a Prioritzed Lifestyle ⁠⁠Click here to join!⁠⁠

Seeking further support for you goals? ⁠⁠Apply to work with us and we'll let you know if it's a good fit⁠⁠

Find me on Instagram at ⁠⁠Fuel You! Podcast⁠⁠ and ⁠⁠Food is Fuel NYC⁠⁠. Please leave a comment under the clip of this of this episode.

Always love and appreciate you,

Ryan

Season 2 Kickoff - continuing to discover how to best Fuel You!

We are continuing to explore and share individualized nutrition and lifestyle strategies, unique to your own satisfaction, satiety, and biological needs... with a new flavor, an evolved focus.

Well informed and dynamic guests lined up and ready to deliver impactful experiences and

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Help me on my mission to support over 500 people per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.

Check out our ⁠Happiness & Hunger free download PDF⁠ to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.

Join our free online community to Fuel You! and connect with others living a Prioritzed Lifestyle ⁠Click here to join!⁠

Seeking further support for you goals? ⁠Apply to work with us and we'll let you know if it's a good fit⁠

Find me on Instagram at ⁠Fuel You! Podcast⁠ and ⁠Food is Fuel NYC⁠. Please leave a comment under the clip of this of this episode.

Always love and appreciate you,

Ryan

Struggled with eating? You. Are. Not. Alone.

Madison's journey is her own, but far from unique, in that MANY people in all body sizes and performance levels has struggled. I've seen many people struggle publicly while others take on challenges silently. If this sounds like you, it's important to realize that you aren't alone - which is why I'm incredibly grateful Madison was open to sharing her experience here with us.

Thoughts & Questions Discussed:

1.) Where were you mentally/physically before nutrition coaching? Where are you now?

2.) What changes have you noticed in your body and mindset around nutrition and training (ie confidence, motivation, clarity, etc)?

3.) What was a big breakthrough for you?

4.) Who would you recommend this program/coaching for?

__________________________________________

Help me on my mission to support over 500 people per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.

Check out our Happiness & Hunger free download PDF to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.

Join our free online community to Fuel You! and connect with others living a Prioritzed Lifestyle Click here to join!

Seeking further support for you goals? Apply to work with us and we'll let you know if it's a good fit

Find me on Instagram at Fuel You! Podcast and Food is Fuel NYC. Please leave a comment under the clip of this of this episode.

Always love and appreciate you,

Ryan

Today is for busy parents! I talked with Registered Dietitians, Shan Szeles and Alli Salvitti-Nelson - the PostGlo Nutritionists. A few years ago they both became parents and now have five kids between the two of them. So they know the busy parent lifestyle and balancing everything else that we need to in this busy world. As they share on their website, "whether it be right after having your baby, 6 months, 1 year or 5 years into your parenting journey. From sharing parenting tidbits to figuring out how to nourish our bodies so that we THRIVE as parents – THAT’S our goal for YOU."

Alli & Shan | Nutrition & Wellness for Postpartum and Beyond

You can find them on Instagram @postglo_nutritionists

Thoughts & Topics Discussed:

• Where both of your nutrition philosophies and personal habits originated from

• How does the postpartum nutrition strategy and mindset compare to pre and post-postpartum

• How to handle picky eaters at home?

• Meals during melt down (recent post, loved it!)... how can parents handle this moment with a level head?

• Food store favorites to save time, money, and keep everyone happy

__________________________________________

Help me on my mission to support over 500 people per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.

Check out our Happiness & Hunger free download PDF to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.

Join our free online community to Fuel You! and connect with others living a Prioritzed Lifestyle Click here to join!

Seeking further support for you goals? Apply to work with us and we'll let you know if it's a good fit

Find me on Instagram at Fuel You! Podcast and Food is Fuel NYC. Please leave a comment under the clip of this of this episode.

Always love and appreciate you,

Ryan

Today we talk with Fitness Podcaster, Michael Suh. He has leveraged discussion with fitness and nutrition leaders on his podcast, Not another Fitness Pro (check it out on iTunes or Spotify). The knowledge and confidence he's been able to absorb and apply to his life has been astounding and something we can all benefit from listening to - but also from observing. Michael's story is familiar. Michael has lived through the challenges that many of us face as we take on careers which negatively impact our health and mindset. He's talked the talk (with guests), but truly walks the walk. He is "not a fitness pro", but is definitely a man of the people as he paves a path for any that cares to follow and upgrade their life.

Check him out on Instagram and TikTok @notafitnesspro

Help me on my mission to support over 500 per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.

Check out our Happiness & Hunger free download PDF to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.

Join our free online community to Fuel You! and connect with others living a Prioritzed Lifestyle Click here to join!Seeking further support for you goals? Apply to work with us and we'll let you know if it's a good fit

Find us on Instagram at Fuel You! Podcast and Food is Fuel NYC. Please leave a comment under the clip of this of this episode.

Always love and appreciate you,

Ryan

In this "5 Minute Short" I'm sharing my nutrition "rules", which I redefine as my guidelines. This was prompted by a recent post I saw that got me thinking about how I eat that makes me feel good. There are guidelines that I do follow that make me feel good. Compared the original post mine aren't as defined and objective, but I know that when I live closer to them, I feel better and that better shows in my confidence, aesthetic, and day to day performance.

It's a self audit! We can all benefit from taking a moment of silence and thinking through what truly makes us feel good. Check mine out below. What are yours? I'd love to hear them.

My Guidelines:

1.) Protein + Fiber at every meal

2.) 1100-1200 calories by the end of lunch

3.) Stop drinking coffee when my body says "no"

4.) Dessert with my daughter every night

5.) Eat anything - but portion size matters

6.) Drink alcohol, as long as you enjoy it

Addition mindset guidelines:

1.) Remain awareness of hunger

2.) Practice delayed gratification

3.) If you don't enjoy it - stop eating it

Check out our Happiness & Hunger free download PDF to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.

Join our free online community to Fuel You! and connect with others living a Prioritzed Lifestyle Click here to join!Seeking further support for you goals? Apply to work with us and we'll let you know if it's a good fit

Find us on Instagram at Fuel You! Podcast and Food is Fuel NYC. Please leave a comment under the clip of this

Help me on my mission to support over 500 per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.

Always love and appreciate you,

Ryan

In this "5 Minute Short" I'm letting you now that small points of focus, pulling "small levels", over the next few weeks this holiday will pay dividends in the New Year(!) and keep you from the usual "New Year, New You, weight loss cycle". I share a client example for you to see how this mindset is helping someone already and how it can help you as well.

Check out our Happiness & Hunger free download PDF to use for yourself and your family. Start the conversation around satiety and satisfaction to build a health mindset at meal time.

Join our free online community to Fuel You! and connect with others living a Prioritzed Lifestyle Click here to join!

Seeking further support for you goals? Apply to work with us and we'll let you know if it's a good fit

Find us on Instagram at Fuel You! Podcast and Food is Fuel NYC. Please leave a comment under the clip of this

Help me on my mission to support over 500 per year improve their nutrition and lifestyle habits to support their goals. We're all in this together. If you found this episode helpful for you - it would mean the world to me if you shared it with a friend or loved one. Please take four seconds to like, comment, share, and make sure to give the Fuel You! Podcast five stars so I can keep delivering my message.

Always love and appreciate you,

Ryan

Taking on the Holidays while keeping your goals in mind can be challenging. We've ALL been there. I've definitely been there, it's hard to maintain the focus with all the excitement and planning going on for what feels like weeks on end.

I'm sharing all my tricks & tips that I share with my clients this episode. It's a recording from a Lunch & Learn I provided for our athletes and members over at Tone House in NYC.

What am I giving to you as a listener?:

1.) Simple Mindset Strategies Starter

2.) Holiday & Event Nutrition Guide

3.) Rule of Three

BONUS! Fall 2022 Recipe Guide

Help me on my mission of helping over 500 per year improve their habits to support their goals. If you found this episode helpful for you - it would mean the world to be if you shared it with a friend or loved one, please like, comment, and share. Rate the Fuel You! Podcast five stars so I can keep delivering my message to you all.

Always appreciate you, Ryan

Kelly is a wealth of knowledge and infectious energy. Seeing how much she has accomplished and is involved in within our field in inspiring. It all started at West Virginia University with a BS degree in Nutrition and then earned her Master’s degree in Health Education from SUNY Cortland in upstate New York. She formerly worked as the division dietitian at Wegmans Food Markets and as a clinical dietitian at Auburn Hospital working in bariatrics, critical care, and nutrition support. She now leads a dynamic company changing lives on a large scale.

Kelly’s Choice is a nutritional consulting company headed by Kelly along with her incredible team. As shared on the site, the company’s mission is to empower individuals to invest in themselves and their overall wellness in pursuit of living their best lives. The team of registered dietitians provides individuals and organizations with the tools they need to reframe the way they view wellness, regardless of schedule or location. Please head over to www.kellyschoice.org to learn more.

Find out more about Kelly and Kelly's Choice @kellyschoice_nutrition on Instagram and again at www.kellyschoice.org

If you found this episode to be beneficial for you or a loved one, please like and share. It would mean the world to me if you could rate this five stars so I can keep delivering my message to you all.

Always appreciate you, Ryan

A very personal thought provoking share about developing positive self talk strategies. I'm connecting couples' therapy strategies for building a friendship with yourself and continually evolve your self identity to reach your goals.

When I ask clients about their level of positive self talk - there tends to be less thought provoking discussion and more quick recommendations to decius with a therapist... that isn't wrong. However, is it possible to support someone by suggesting a few pieces of relationship advice that can parallel with self care? Of course. Do these three things below to begin supporting yourself - listen in to the video below to learn even more.

1.) Love Maps

2.) Fondness & Admiration

3.) Turning Toward

The video of Dr. John Gottman I'm referencing is below:

https://youtu.be/AKTyPgwfPgg

She has come so far, in just 4 months! Listen to the full interview on the @fuel_you_podcast on Spotify and ITunes

Sofia, who I’ve been working with for over 4 months now, has achieved such a solid body composition result throughout the process - she’s been incredibly dynamic and consistent. It's about confidence. Confidence in finding that sweet spot at the intersection of Satisfaction, Satiety, and Biological Need.

While continuing to DEMOLISH her weekly PRs @cfsbk , she’s dropped 7% body fat in only 4 months - amazing.

It’s helped her gain confidence and stay motivated to continue the calorie cycling process - and into maintenance.

Ecstatic to see my client getting her results on and off the scale - each week she is taking on a new challenge and absolutely conquering it all!

⤵️⤵️⤵️

I specialize in helping people who want to get leaner, stronger, and more confident; lower body fat and gain muscle at the same time (yes you can). I do this is because most people will try to go on a diet or a workout plan that is more extreme or not enough - they end up getting frustrated and not reaching their goals.

If you’re coachable and ready for change - DM me. I can help you.

As an entrepreneur, a dad, and a Coach, Zack juggles making the world a stronger place by providing impact from mobility product development, environmental awareness, and of course work getting his clients stronger. He's taken his personal philosophy, his interests, and his innate 'do [good] work' mentality to focusing on his invention. While currently in a powerful re-branding phase, his device will increase mobility, stability, strength, & relieve muscle tension all in one collapsible device. Keep a look out for the re-launch! Through the highs and lows any impactful journey - Zack has remained resilient and steadfast. Listen in to learn how he did it.

Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a Coach.

Find out more about Zach at www.doworkllc.com and on Instagram @doworkdaley

You can catch Zach on the turf @tonehouse during the week from an incredible workout. See more about him here as well https://tonehouse.com/coaches/coach-zack/

If you found this episode to be beneficial for you or a loved one, please like and share. It would mean the world to me if you could rate this five stars so I can keep delivering my message to you all.

Always appreciate you, Ryan

I met Tom in mid 2021 as a guest speaker for his online community. At that time I saw not only how connected he wanted his community to be, but also how he tirelessly searched for experts to help his clients have any and all information available to them to succeed.

Tom McGee is a former corporate world employee turned fitness coach and entrepreneur. Health and wellness are his top priority and has a proven track record of giving his clients results. Check out more at www.tommcgeefit.com or @tommcgeefit

Tom can ensure that his programming is not only safe, but challenging, and will lead clients to their goals irrespective of experience and skill level.

His fitness and nutrition plans are tailored directly to his clients with massive accountability and in-depth coaching.

Offered, is tons of support designed to help his people get the results they want and empower them into the future.

You can find this full podcast episode and more with other industry leaders, Dietitians, clinicians, trainers, chefs, and athletes on @spotify and @applepodcasts

If you found this clip helpful it would mean the world to me if you could like, comment, and share with the people you love in your life. It will help me continue to impact the many people that I know it will support.

Love and appreciate you - Ryan

We share one man's experience with a Vertical Sleeve Gastrectomy (VSG) to support his 155# weight loss. Take a listen and find out why the surgery itself is not the "quick fix" some believe and how it really is only the tip of "weight loss" iceberg. Regardless, with the necessary focus, it can be life changing with the right team and support system. Learn more about Rob DiMedio, the VSG Everyman, this incredible human, before jumping in to listen. Head to Instagram @my_weight_is_history to meet your friendly neighborhood VSG Man as he manages food, feelings, finances and fitness one post at a time!

Weight-loss surgery changes the shape and function of the digestive system. A (VSG) may help you lose weight and manage medical conditions related to obesity. Conditions include diabetes, obstructive sleep apnea, and risk factors for heart disease and stroke - according to the Cleveland Clinic.

VSG is guidelines are based on BMI (Body Mass Index). With a BMI of 40 or higher someone may be a candidate. It may also be an option for an adult at:

BMI of 35 or higher
At least one obesity-related medical condition
At least six months of supervised weight-loss attempts

Something that makes the VSG, or gastric sleeve, so popular is its excellent success rate, between 80% and 90%. On average, people who undergo this weight loss surgery lose 60-70% of their excess weight within one year. However, weight loss after surgery depends on one's ability to change behaviors in eating and activity. Also, being in good mental health is important for the demands of following a treatment plan.

Outside of the above, very clinical and sterile notes - weight loss surgery can come with long held stigmas, some health complications, and patience... a lot of patience. Getting to the point of accepting the surgical weight loss route as a solution likely comes with frustrations and challenges - countless weight loss attempts, compounding health complications, accepting vulnerability, possible medical bills, multiple doctor visits, and of course the surgery itself.

I want to be clear - I do not know of this first hand and what I know can not compare to the experience of personally going through it all. I've been in surgery with surgeons to view and learn the process, I've support many individuals pre and post surgery. Again, my experience from the "other side" pales in comparison to going through it.

This is why Rob is here to help us all learn and understand more about just what this life changing experience can be for everyone involved. I appreciate the VSG Everyman for sharing his story. I know you will too.

Please, share this with someone you love and care about. It would mean the world to me that this messages gets spread further to support the many people in our lives.

Always love and appreciate you - Ryan

Dietitians are always on the look out for solutions to make my clients life easier while achieving their health, performance, and mindset goals. It's not every day I come across solutions that are so impactful and simple to implement (delicious, also!). When I heard my Dietitian friend had found a way to do just that, I had to have him on to talk about it.

Omega-3 may improve many aspects of our health and performance:

Manage post workout soreness
Improve muscle recovery
Support Immunity
Improve blood cholesterol levels
Aid in symptoms of depression

Who wouldn't want these benefits? Of course, no one wouldn't. These are benefits that can improve your health and performance right now. However, it's fair to acknowledge that some people are unsure if taking these supplements actually do anything. So can improvements in the omega-3 status in our blood be tested beyond just asking - how do you feel? Yes, with the Omegaquant Omega-3 Index at home test. It measures the amount of EPA and DHA in the blood. Studies show 8% is the optimal level of omega-3.

This is just what Tony Castillo MS, RD did with 10 clients over 24 days with EO3, an omega-3 Multi-Nutritional Smoothie with 1600 mg Omega-3 (820 mg DHA, 550 mg EPA), 20 g protein, additional vitamins & antioxidants from apple, pear, and black currant. These clients were chosen for their compliance as well as their current activity level. All were previously consuming fish and supplementing with Omega-3.

How did their Omega-3 index over the course of this experiment? Listen in to find out!

Thoughts/Topics to discuss:

Benefits Omega-3
Testing Omega 3 index and ranges, where to test
Supplemental vs food derived Omega-3 to improve outcomes… into EO3 and why it was used
Results from experiment? Omega-3 index improvement?
Benefits of EO3, taste, frequency of use? Benefits vs other supplemental Omega-3?

Tony Castillo has amassed a wealth of knowledge in the sports nutrition world while working with the University of Florida and most recently the Toronto Blue Jays. He is owner of Nutrition for Performance, online nutrition coaching, with a mission is to provide individualized, tactical strategies to improve overall performance through nutrition and lifestyle modifications. It was great to have another voice and opinion on how we can utilize fueling strategies with our clients so you know how to best Fuel You!

You can find more about Tony and what he does at nutritionfp.com and on Instagram @coach_tonycastillo

Thanks for listening! It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Always appreciate you - Ryan

Here's a Meal Time Challenge for you, your family, and friends.

1.) Eat more slowly and don't rush your meals. Put you fork down between bites!

2.) Chew thoroughly

3.) Eliminate distractions by turning off the TV and putting down your phone. Eat in silence… at least from TV and phones.

4.) Focus on how the food makes you feel. Stop eating when you're full.

5.) Time your meals - how can you spend more time eating mindfully

Mindless and Distracted eating may be creatine more of challenge than you think.

Recalculating macros, finding new recipes, tracking your food endlessly - these are solutions to some problems, but it may be just putting the cart before the horse.

I challenge you to spend more time with you food, eating honest-to-goodness meals, and just be present.

Here is a link to the study I reference in the show: Carli A Liguori, Cassandra J Nikolaus, Sharon M Nickols-Richardson, Cognitive Distraction at Mealtime Decreases Amount Consumed in Healthy Young Adults: A Randomized Crossover Exploratory Study, The Journal of Nutrition, Volume 150, Issue 5, May 2020, Pages 1324–1329, https://doi.org/10.1093/jn/nxaa022

Share this with someone you love and care about. It would mean the world to me that this messages gets spread further to support the many people in our lives.

Always love and appreciate you - Ryan

We know travel can throw us off our current goals and path our ultimate success... the secret is that it should (in some way).

Alright, what do I mean by that? Travel is a time to explore, take a break from usual routines, try something new. Be where your feet are, if you will. Sticking rigidly to your usual meals and exact routine may only leave you tired and frustrated. So, take time to focus on what's around you - and keep focused on only what you can control.

In this episode I talk about three trips & tricks that can keep you experiencing all that is around you on your vacation or business trip, while also finding yourself achieving your goals... all while not being too overbearing.

1.) Rule of Three: control with less control

2.) Up with the sun, down with the dark

3.) Hydration after 40,000 feet

Which one of the three tips resonates most with you?

It would mean the world to me if you liked and shared this episode with someone you care for and love. We'll all be better for it.

Always appreciate you - Ryan

Billy Riddle is a force of creativity, attentiveness, and truly is collaboration personified. He has a calm and confident demeanor, a silent leader if you will. I highlight this because you may not find this very often in the kitchen of busy restaurants. However, that is just where Billy has evolved from - as a celebrated Philly based chef, he's developed his own style of cooking, but most recently his own style of delivering food and food experiences through social media and web based platforms.

It isn't a small task replicating the flavors, fragrances, fun, and feel of a well thought out restaurant it's menu like Spice Finch in Rittenhouse Square in Philly - in a digital format. This is just what Billy and his Fiancé, Top Chef Season 6 finalist, Jen Carroll, did, with Carroll Couture Cuisine, where they offer custom food experiences and consulting. They flexed their skills to deliver the ultimate food experience to everyone at home through their Patreon and Crowdcast channels.

In this episode I specifically loved when Billy talks about how to best support customers and clients at 29:21, go check it out.

Find Billy on IG: @chefbillyriddle

Carroll Couture Cuisine online: www.eatccc.com to book your first experience from this amazing team!

Find out what's gong on now @eatCCC on Instagram (check out the Pumpkin Spiced Ice Cream recipe!)

If you loved this episode, it would mean the world to me to like and share with people you love and live alongside with. It's been my mission to support you and all my listeners by bringing content that helps find the intersection between Satisfaction, Satiety, and Biological Need for each individual to feel more confident in their nutrition and lifestyle goals. Thank you for listening and supporting my mission.

Always grateful for you - Ryan

Calories count in all areas of nutrition related goals, none more important that building muscle.

There’s no easier way to squash your muscle building goals than by under nourishing your body before and after workouts and during your day to day tasks.

Many food fears and lack of knowledge about HOW MUCH someone needs to eat and WHAT they need to eat - hold muscle building goals back from success.

Listen up here as I share six non-numerical signs that you may be lacking optimal nutrition.

Catch Dominic anywhere on social media and you can tell he has a spark about him. He’ll tell you that, “energy is everything.” He’s interviewed a number of amazing humans on his Pure Ambition podcast which supports his mission of empowering others to become the best version of themselves. As a personal trainer, nutrition coach, and content creator as well, he’s reaching the world in a number of ways to spread his energy.

He’s currently sharing his experience transitioning from football to endurance training, with the Philadelphia Marathon coming just around the corner in November 20, 2022. During this time he’s raising money for Selfless Solutions @selfless_solutions, supporting the people of Tanzania with education and resources to build programs and systems that will continue to build equality.

His skill in connecting with people is being leveraged by supporting Upswing Fitness, a social media platform ‘uniting the world through wellness’. There he is leading other trainers to become the best versions of themselves for their clients and to continue his mission.

Thoughts/Topics Discussed:

Interviewing some incredibly inspirational people - what do they have in common? How are they different from the gen pop?
You're the Head of Growth at Upswing, how are your supporting your mission in that role?
Transitioning from football to endurance events, you had to push your body and mind - what skills/mindsets did you already have? What, if anything, did you implement from your podcast guests?
Balancing strength training and endurance can be a slippery slope for people seeking body comp goals. What challenges have you come across?
What steps can people take if they feel they have the bandwidth to work on themselves to become the “best version of themselves”?

Meal plans are like hammers, practically useless and even dangerous if you don't know how to use them. One of the more controversial topics in the Dietitian world is whether or not to give a client a meal plan.

I've said: meal plans won't work for clients

I've also said: meal plans are the answer

What's more important is the individual I was speaking with or about. It's important to know why and how we're using a meal plan. I believe that I'm only failing a client if I give them the answer without showing them how I got to it. I'm only giving them a short lived solution by telling them what to eat instead of how to eat.

In 2017 the International Journal of Behavior Nutrition and Physical Activity publish an article showing that meal plans were associated with improved food quality, variety, and improve body weight status. In this episode I'm sharing three more reasons why meal plans work.

Always appreciate you - Ryan

It was a common statement I heard often when busy professionals running around NYC stopped in my office at the request of their primary care physician. Their health had slipped away when they weren't looking and they were struggling with the questions of - how did it happen? how did I get to this point? Unwanted weight gain, high cholesterol, uncontrolled blood sugar, gout, non-alcoholic fatty liver disease... the list of health challenges piled up on people and before they knew it they were being offered a medication regimen to fix it all. Luckily, the doctors and offices I was associated with

"I wish I knew then, what I know now"

It was a common statement I heard often when busy professionals running around NYC stopped in my office at the request of their primary care physician. Their health had slipped away when they weren't looking and they were struggling with the question of - how did it happen? how did I get to this point? Unwanted weight gain, high cholesterol, uncontrolled blood sugar, gout, non-alcoholic fatty liver disease... the list of health challenges piled up on people and before they knew it they were being offered a medication regimen to fix it all. Luckily, the doctors and offices I was associated with recommended working with a Dietitian prior to starting or increasing medications.

Our group of Dietitians was able to support and reduce the need or stop the need all tougher for using medication. It wasn't magic. It wasn't a special pill or powder. It was honesty to goodness education, application, and accountability. Sure, when we had patients that weren't ready for the stage of change we offered, they were told that medication was the best course of action. However, this is far and few between. Most patients understood the severity of their situation and were able to make the necessary changes to their lifestyle and food choices.

I'm sharing the three biggest lifestyle habits that led these patients to the challenging spot they found themselves in and how you or a loved one can stop themselves from falling into a similar trap.

Here are the three that I saw in the majority of patients I saw:

1.) Allowing their environment to control food choices: not advocating for proper food choices at work or home

2.) Justifying "Activities of Daily Living" as exercise instead of dedicated movement

3.) Repeating the past, reapplying the same failed diet habits despite them failing multiple times

If you found this episode to be beneficial for you or a loved one, please like and share. It would mean the world to me if you could rate this five stars so I can keep delivering to you all.

Always appreciate you, Ryan

In the journal, Circulation, an article entitled "Temporal Patterns of Self-Weighing Behavior and Weight Loss in the Health eHeart Study" from November 2018 analyzed six different patterns of scale weighing over the course of 12 months with 1042 individuals in conjunction with weight loss goals. Weighing daily and more consistently was associated with significantly more weight loss, 1.7%, than "non-weighers" or weighing weekly.

I've observed more success and less feelings of anxiety about progress when my clients have made a regular habit of daily morning weights - however this is also associated graphing the trend, discussing weekly fluctuations, and appropriate goal setting. It's incredibly important to understand this is anecdotal, but also observations from a seasoned clinician.

In a 2016 article from Journal of the Academy of Nutrition and Dietetics titled "Weighing everyday matters: Daily weighing improves weight loss and adoption of weight control behaviors" found that daily weigh-ins was associated with adopting weight control behaviors. These include reducing snacks between meals, cutting on dessert potion sizes, exercising and increasing steps daily.

Does this mean you should also take daily morning weights if your goal is weight loss? It depends. I'll say that even a hammer can be considered a "bad tool" if used inappropriately. Using it inconsistently, improperly, and without direction - it can be destructive and damaging.

The benefits of daily weigh ins have shown in research, however if you feel you are becoming fixated on a number, increasing frustrated, or allowing the number to make you deviate from day to day consistency - it may not be for you. On the flip side, if you have someone in you corner walking you through what the scale can do as a tool it can lead to solid accountability, less anxiety about single data point (ie doctor office visits), more clarity around progress (ie overall trend).

Regardless of your decision to use the scale or prefer more "off scale victories" - find what honestly works for you and what it most empowering.

Always appreciate you - Ryan

As the Fuel You! Podcast continues to explore the intersection of Satisfaction, Satiety, and Biological Need it's helpful to understand how new nutrition products are marketed and how we can stay open minded to introducing them into our lives. It's easy to cut off any outside messaging as we operate from the fear of all marketing is "snake oil". While there are MANY products we can toss into the "never need to try" bin, there are some that can elevate our health and training. Products like EO3 Omega 3 Drink and CheriBundi for recovery, are two we speak about here. More importantly though, take a listen to how you can navigate through the crowded market of nutrition supplement and other consumer goods.

Thomas talks with passion. He’ll speak not just about a product or project he’s involved with, but rather the connection he and other people have had with it. Part historian, a bit of artistry, with a side of hustle in his voice - he’ll keep you engaged in his lived experiences as he paints a vivid picture of his career life map that brought him to the successful brand strategy professional he is today and Managing Partner of Rhino Marketing.

Thomas knows people. His stories involve the names of many prominent business leaders and brands we’ve known for years, but Thomas knew them well before they became a household name. He’s worked across the globe finding creative ways to connect us, the consumer, to products and brands like Red Bull, Wolfgang Puck, the NFL, and Formula 1, to name a few. The brand strategy he talks of comes across as wholesome, different from what I’ve experienced in the past. He speaks of brand engagement that feels more organic and grassroots, which connects consumers to not just anyone, but the right people, to create trust in long term consumers.

The nutrition industry feels incredibly saturated with gimmicky products and fad diets. How can we better understand brands and products that target us? By understanding the messaging and mediums which are used - maybe we can sort through products that can truly benefit us. We may think brands and their marketing are only out there to make money, but we should understand there are good people offering good products as well. Let’s just make it easier to find them.

Thoughts/Topics discussed:

- Messages and mediums that have resonated most with consumers

Power of influencer marketing vs traditional marketing
Product/service examples that appear to grab attention more than others
How can more mundane health messages be made more attractive
Impactful and beneficial products like EO3 are gaining traction, how has it been done?
How is marketing evolving in the next few years

Find out more about Thomas, Rhino Marketing, and all we discussed through some of the links below:

Rhino Marketing: https://rhinoworldwide.com

Thomas Hensey, Managing Partner, Rhino Marketing on LinkedIn: https://www.linkedin.com/in/thomashensey/?originalSubdomain=uk

EO3: Omega 3 Drink https://drinkeo3.com

In this three part Emotional Eating Mindset Series I'm providing you with an emotional eating toolkit. Remember that it's important for you to use this, practice with it, make mistakes with it, use it when times are hard, use it when times are easy... most importantly just keep using it. It will get easier.

Here is the associated PDF mentioned in this episode to support you: https://drive.google.com/file/d/1CUj5G7M7Tppjc9upeZ8058XNtJuBrKJj/view?usp=sharing

When a person finds them self eating foods in response to feelings rather than hunger (ex: stress, boredom, depression, or frustration) these food choices tend to be high calorie and nutrient deficient.

We all have a relationship with food that is tied to our emotions - whether food evokes feelings of happiness, satisfaction, sadness, pleasure, guilt, nausea or comfort - we all have an emotional attachment to food.

Many times we may find that food can lift us up, that it can provide us feelings of well-being and satisfaction and this can replace negative feelings and distract us from the things we’d prefer not to be dealing with. This is called coping. However many times, this type of action can lead us to over eating and in turn bring on feelings of guilt and fear of uncontrolled weight management.

Break the cycle! Identify the triggers that lead to this type of coping and discover another positive way of dealing with the challenge. Keep these changes specific and measurable. Important: Do not restrict yourself - if you try these different strategies and the emotion still remains - it’s ok to pick up that food item. It just gives us another chance to find another coping mechanism.

Understand first and foremost what tends to cause the action, what causes the emotional/binge eating to occur (relaxing after stressful day, habitual night eating, peer pressure, environmental challenges). Then think through what are the food choices that are made during that time (ice cream, pizza, multiple rice cakes, gummy bears, etc.)

From there you can then implement specific and measurable steps:

1.) Environmental: step out of the room, walk/move, listen to music, meditate

2.) Social Accountability: talk, text, journal, share pics, ask for advice

3.) Revisit Biological: change the food choice, eat an actual meal, implement Rule of Three

Listen further into the episode to put these steps into action.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Always appreciate you - Ryan

Join our Discord community and jump into the conversation: https://discord.gg/gSXuNvMe

**Follow on Instagram: https://www.instagram.com/foodisfuelnyc/

Apply to work together and get set on your goals now: https://www.foodisfuelnyc.com/copy-of-terms-conditions**

In this three part Emotional Eating Mindset Series I'm providing you with an emotional eating toolkit. Remember that it's important for you to use this, practice with it, make mistakes with it, use it when times are hard, use it when times are easy... most importantly just keep using it. It will get easier.

Emotional eating, binge eating, does not discriminate - it can challenge anyone. Surprising to many people is the fact that very active individuals, athletes and former athletes are some of the most heavily affected individuals.

Here is the associated PDF for this episode (just copy and paste the url) https://drive.google.com/file/d/17KtwyB5ra_myrzuhfajVtoqwNPTx4X6A/view?usp=sharing

Binge eating can be on a spectrum. It involves feeling a lack of control and eating in a way that is not in line with your health goals, even though you wish to change those habits.

It’s important to develop an understanding of your hunger and satiety cues; define the difference between biological and psychological hunger.

Control your BIOLOGICAL HUNGER, your body may just need to be fed appropriately:

1.) Timing of meals - going to long without eating may develop intense hunger later in the day

2.) Understand if you’re eating enough of slower digesting, satiating foods - meals too low in calorie or protein + fiber may keep you hungry

3.) Hydrate - signals of underhydration can manifest as hunger so be sure to get at least 80-100 oz/day knowing you likely need more

PSYCHOLOGICAL HUNGER comes in many forms: Bored eating, Stress eating, Comfort eating, Peer pressure eating, Environmental/Proximity eating, Routine eating... and if you find yourself in this position, having ruled out if your body is just hungry, then you need to take steps to break the cycle of eating emotionally and find something that can replace the habit you wish to break.

1.) Look to change your physical or mental environment - just being in a different space can help

2.) Social accountability - reach out for support and let someone know your challenges and they can keep you aware. Just talking through it can bring light to the situation.

3.) Reassess your biological hunger - try a different food, eat a meal instead of just snacking - honor your hunger, or get hydrated

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Always appreciate you - Ryan

Join our Discord community and jump into the conversation: https://discord.gg/gSXuNvMe

Follow on Instagram: https://www.instagram.com/foodisfuelnyc/

Apply to work together and get set on your goals now: https://www.foodisfuelnyc.com/copy-of-terms-conditions

In this three part series I'm providing you with emotional eating toolkit.

Evaluating your hunger is one of the best tools and most helpful goals you can achieve. Here is the associated PDF to support you in this episode: https://drive.google.com/file/d/1Uv3MHw-nljYoCX32LgqdPgv6AbVe4NRA/view?usp=sharing

Many people aren’t aware of:

😋 when they are hungry

🤗when they approach different levels of satiety

🤤how specific meals and food items support them throughout the day

I like utilizing this 1-5 scale, also represented by moons with in turn represent the capacity of your stomach. Get it? You can define each level however you want to - this is just how I did it. You should have your own scale here.

It will be extremely helpful for you to know:

• that if you eat a meal and you only get yourself to a satiety level of 1-2 you’ll likely will be hungry soon after, possibly hangry, low energy, scavenging for food or possibly binge eating. Solution = eat more at certain meals

• when you eat a meal that’s provided to you from a restaurant or at home - you may feel satiated only half way through and eating more may be unnecessary for your goals and may not make you feel good. Solution = stop eating sooner to feel good.

• you’re looking to build muscle and you realize you may need to eat more to achieve your goals but unsure of how how to do it - the more you can feel the moments you need to push beyond satiety can be helpful.

• the list could go on...

Challenge for you: take three days and write down your food choices and next to them how you felt (scale of 1-5) before and after. If finding a calorie deficit is supportive of your goals, isolate those areas where you may be able to sit lower on the satiety scale without sacrificing control.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Always appreciate you - Ryan

Join our Discord community and jump into the conversation: https://discord.gg/gSXuNvMe

Follow on Instagram: https://www.instagram.com/foodisfuelnyc/

Apply to work together and get set on your goals now: https://www.foodisfuelnyc.com/copy-of-terms-conditions

Have you wanted to make a change to your lifestyle and current habits to be a healthier version of you? Have you wanted this, but thought it was too challenging, out of your reach, or possibly going to change you because healthy people are 'too much'?

I will tell that it is incredibly possible to have it and love it. However, it is your responsibility to surround yourself with the images and messages that aren't turning you off. Seek out the people that are examples of the life you want to live. It is your responsibility to reframe how to see the path to your success.

Short and simple message today.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Always appreciate you - Ryan

Toni Marinucci of Tips with Toni, is a Registered Dietitian teaching individuals how NOT to diet though her 1:1 coaching and courses. She also has her amazing podcast apply named Tips with Toni! coming at you with new episodes to motivate and educate at least twice per week. I’ve been subscribed to get alerted for new episodes for a while now.

Whether you start with Toni’s “Which Disney Princess Do You Eat Like?” 10 question quiz from her site (I got Cinderella!) or you jump into her recently published book, Once Upon a Diet, - you need hear what Toni has to offer you. She is a breathe of fresh air in a world where we’re surrounded by restrictive mindsets.

Find her on Instagram and TikTok @tips_with_toni and of course her Podcast, Tips With Toni! on iTunes and Spotify.

Thoughts/Topics to discuss: - The biggest nutrition/food myth you feel needs to be busted today and forever? - In brief, what does Dating and Dieting have in common? - What is your relationship with Dieting and how has it guided your practice and how you work with clients? - If you could talk to yourself at two different stages in life, before dieting, your innocent self and then when you were at your most challenged, what would you say to yourself? - What are a few simple steps someone can take today to make sure they aren’t “Dieting Forever After”?

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Always appreciate you - Ryan

The philosophy that, in trying to understand something, getting unnecessary information out of the way is the fastest way to the truth or to the best explanation.

The insulin theory of obesity, potatoes and rice beware!
Fat burners & hormone boosting supplements are necessary
Fat causes body fat
We need to detox (because our kidneys and liver don't already do it??

This applies very much to how we approach nutrition and our goals. Stepping back from the misinformation and emotional, reactive, mindsets - we can reset back to objectivity and clear evidence. When we think our body is working against us and our hormones are failing us, it's good to remind yourself of the simplest solution - that energy intake matters and a simple recalibration of daily habits can get us moving in the right direction.

If we allow our mind to run wild with unexplained theories and catastrophe we're bound to redirect ourselves in an ineffective direction and largely just waste time better spent applying to basics. So, next time you feel as if the answer isn't clear - just think, horses, not zebras.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Always appreciate you - Ryan

Join our community Discord group here for more helpful advice for your goals https://discord.com/invite/uJ9uF4EP

It can feel like an endless struggle at times. You may feel you're in a hole right now... but let's change that mindset.

When stress begins to mount and it all feels so fruitless - it can feel hopeless.

I promise you that as long as you keep taking steps toward your goal, you're putting in work, trusting the process... you are planting yourself, developing strong roots, and setting yourself up to grow through all the challenges you feel.

Building muscle is challenging, it's not easy. Continuing a body fat loss trend is not easy as consistency is challenging in a busy world. My client works with me on an average of 6-8 months and in that time there will be at least two periods of doubt, one usually around week five to six, and one around week 10. This is why we build on the mindset and mentality around progress each week.

We understand how the body adapts and changes - we educate.

We understand how to utilize food and training in your current lifestyle - we apply.

We understand how to make sustainable decisions over time - we hold you accountable.

You are not in a hole. Keep planting your roots within your current challenges. You are getting ready to grow stronger than you thought you ever could. You're only planting a seed.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Always appreciate you - Ryan

‘Mentality and work-ethic’ is how Joe Rodonis describes the focus of his work with others. With that, without knowing who this man is or what he does, you know he means business; intentional, deliberate, gritty work.

Sit with Joe for a few minutes and you sense the stealthy charisma of a secret agent and see the physique of the next Marvel Avenger. Spend a few hours with Joe and you’ll find he’s well read, extremely thoughtful, and carries the philosophical mindset of a modern day stoic all built on a foundation of family values.

Joe spent time professionally in pharmaceutical and medical sales before feeling a deep rooted desire to discover more of what his life and body was capable of. He traveled internationally, modeling for some of the world’s top agencies while also refining his athletic strength & conditioning skills. He settled in South Africa for a stint before bringing his talents to NYC. Soon Joe became one of the most sought after trainers and coaches in the industry. Joe’s body of work and training philosophies caught the eye of @tonal. He now delivers his workouts to you through the smart gym that offers challenging workouts in the privacy of your home.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Remember that when it comes to nutrition - if it’s working for you, your health, your mindset, and your definition of success, no one deserves to tell you different. You do you! Fuel You!

Appreciate you always - Ryan

During the holidays we are surrounded by great opportunities to socialize, catch up with friends, be around our family, find time to rest and relax (maybe!). On the flip side - this is also a time where we can lose sight of our health goals. Our schedules become erratic, meals become unpredictable, and workout routines may be nonexistent... if you let them.

Adults typically gain between 1-5 pounds over the holidays - but the more troubling statistic is that most never take the weight off.

Year to year that adds up! *According to a 2015 review published in Physiology & Behavior

PLAN FOR SUCCESS! - make a defined, reasonable and measurable goal before you go so that you can begin to visualize yourself coming back to your normal routine without needing to "back track". Once you have a goal set, move onto the next step. Below are NINE areas where most people struggle and your goal is to choose only THREE of them and make them a priority during your holiday or event. You'll come out feeling more success by setting goals you can achieve. Make sure not to focus on all of these things that most people get tripped up by - that will only lead to overwhelm. Stay focused, be where your feet are, enjoy the moment, just keep your goals in focus with an action plan.

Eat before you go! make the celebration a time to socialize instead of indulge. The foods available tend to be high in processed sugars and saturated fat. Don’t walk in hungry.
Stay hydrated but don’t drink your calories. Hydration can help control cravings. Plan a glass of water between each alcohol drink. Careful of high calorie mixers like egg nog and sodas.
Plan at least 15 minutes of activity before and after dinner. Turkey trot? Family-fun- run? Walk the dogs? Game of Twister?
Know how to navigate the table before you sit down. What’s usually available? Make half your plate high fiber non-starchy veg, 1/4 lean protein (white meat over dark meat) and 1/4 of your plate should be starches (stuffing, potatoes, etc). Keep the plate method in mind. Have more than one helping - just be mindful.
Stop eating when you feel full - don’t reach for seconds within the first 20 minutes of the meal. Put your fork down between bites. Try timing yourself to know when you begin to feel hungry.
Social Comebacks! Is there a person that will continue to push that extra drink or plate of food. Have a confident response to redirect their attention.
Dessert: use and plate and shrink it. Grazing on those high sugar foods may only lead to losing count of those extra indulgences.
Keep the best leftovers in mind. High protein white meat turkey can make great leftovers for lunches. The extra pumpkin pie may be a opening the door for bingeing!
Enjoy! Keep in mind the 80/20 rule. Keep on top of your healthy eating but find those one or two items that may just define your holiday and plan for them.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Remember that when it comes to nutrition - if it’s working for you, your health, your mindset, and your definition of success, no one deserves to tell you different. You do you! Fuel You!

Appreciate you - Ryan

Your transition from one season into another can be hampered by the previous season's routine that made the past few weeks so incredibly enjoyable. The reason for resetting yourself and your routine would hinge on your goals. No need to find a problem where there isn't one - but if you're feeling as if your current routine isn't inline with what you want to achieve use the FOUR S's here for a season reset.

1.) Sleep: maintain a usual wake up routine and prioritize sunlight

2.) Schedule: what you schedule matters

3.) Surround: set your environment up for success

4.) Socialize: a key to individual development and accountability

How do you get back to your routine and habits? Head over to Instagram @fuel_you_podcast and look for these episode notes to let us know.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Remember that when it comes to nutrition - if it’s working for you, your health, your mindset, and your definition of success, no one deserves to tell you different. You do you! Fuel You!

Always appreciate you - Ryan

Find clips from past episodes on Instagram @fuel_you_podcast

Natalia describes herself as having an athlete’s mindset which is an excellent consolidation of her belief that a “strong body starts with a strong mind”. Talking with her, you’ll find an infectious and deeply curious energy. Take a look at Natalia’s Instagram profile @talathanyou and you’ll see first hand her passion for health and fitness, but more importantly supporting people to become stronger physically and mentally.

Natalia worked professionally in both journalism and ad-tech sales after college before finding herself challenged both physically and mentally, leading to a search for change. She worked herself back into the training and sports conditioning world and in time settled in as a Head Coach at Tone House in NYC. Her lived experiences have spurred a strong interest in the human brain and is a proud advocate of mental health awareness and de-stigmatization of reaching out for support.

It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Remember that when it comes to nutrition - if it’s working for you, your health, your mindset, and your definition of success, no one deserves to tell you different. You do you! Fuel You!

Appreciate you always - Ryan

Here is a reframe I often share with my clients after holidays, long weekends, and times of the year when over indulgence has happened or usual activity has been sidelined. "I need to get back on track" or "I'm going to be get back on track after this (insert time period)" is what I hear often.

We all understand what it means, sure. However, this statement is usually followed by a deep sigh, a monotone, guiltful expression of remorse and realization that the approach being followed hasn't been all the sustainable.

Ok, this may sound dramatic... but just hear me out.

Approaching goals from a point of one singular direction can be highly restrictive and appear unending. Instead, build your foundation; put together foundational habits that you can return to whenever you need to redirect yourself or take on a new goal.

Here's an example...

1.) Frequency of meals

2.) Dedicated focus on protein + fiber in every meal

3.) Daily, dedicated movement

With these foundational goals as a "Home Base", you can "return home", reset and then venture out into a new goal once you're ready. Move from there into a calorie deficit or possibly a power & strength phase of lifting. You can then return back home for maintenance and then reset your goal. This mindset, "coming home" is more inclusive and adaptable for future goals and to can allow you to reinforce the concept of maintenance once you've achieved your goals.

What do you feel about this?

Head over to @fuel_you_podcast on Instagram to let us know how you're applying this framework. It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Remember that when it comes to nutrition - if it’s working for you, your health, your mindset, and your definition of success, no one deserves to tell you different. You do you! Fuel You!

Always appreciate you - Ryan

I work to support clients and now deliver to you through the Fuel You! Podcast ways to understand three areas of nutrition that can support your goals.

1.) Satisfaction

2.) Satiety

3.) Biological Need

Discussing satiety can support structure, delayed gratification, and even pacification - which can all be supportive of someones nutrition and health goals. It can be challenging when it only comes from a subjective point of view. However, there's a tool here to put more purpose behind satiety. The Holt Satiety of Foods Chart.

In the European Journal of Clinical Nutrition (Holt et al. 1995, https://pubmed.ncbi.nlm.nih.gov/7498104/) studied perceived hunger after eating meals. The study was to validate the perceived satiety of common foods. There were six food categories tested, with 38 foods in total, each a serving of 240 cal each. In the case portion sizes, volume, differed between higher and lower energy dense foods. The data can be broken down to understand satiety vs energy density, satiety vs protein, satiety vs fat, satiety vs carbohydrate, satiety vs fiber, etc.

What food ranked the highest? Boiled potatoes. It ranked a full seven times higher than a low scoring croissant.

Here is a great breakdown of the study from optimizingnutrition.com (https://optimisingnutrition.com/satiety-index/amp/)

This isn't a list to tell someone what foods to or not to eat - but rather to support an outcome: satiety. If remaining more satiated can support your goals, this is a great study to bring to the surface and discuss.

Love and appreciate you - Ryan

This can be a helpful episode to estimate your energy and macronutrient needs for performance. While it can be treated as a starting point, this episode should not take the place of a conversation with your Sports Dietitian to understand your personal energy needs for your specific goals and lifestyle

Eating for performance vs eating for body composition or fat loss are competing goals. You can definitely still compete while focusing on body composition, but it likely won't put you in a position to perform your best. As we role into the fall and into marathon season this is an important conversation to have if you're looking to compete and feel your best.

What I talk about here is understanding your macronutrient and energy needs with the 0.5-1-1.5 rule (or if you're using kilograms, it's the 1-2-3 rule, which may sound easier. Take a listen and let us know if this was helpful.

Find this full episode and more on Spotify. It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Remember that when it comes to nutrition - if it’s working for you, your health, your mindset, and your definition of success, no one deserves to tell you different. You do you! Fuel You!

Always appreciate you - Ryan

How we approach nutrition affects more than just ourselves. Talking about “good” and “bad” foods is not different than bucketing people, races, and religion in “good” or “bad” categories.

Learning and teaching the benefits of food, accepting the differences in certain foods, and educating based on inclusion vs demonization develops a healthier mindset around food now and into the future.

I hated mushrooms growing up simply because my Mom didn’t like them… until I actually ate them.

Find this full episode and more on Spotify. It would mean the world to me if you followed and shared this episode. If you could also take seven seconds to give the show a 5 star rating, it would help and support others to make the sustainable changes in their life that can impact them beyond measure.

Remember that when it comes to nutrition - if it’s working for you, your health, your mindset, and your definition of success, no one deserves to tell you different. You do you! Fuel You!

sugar #parenting #girldad #eatingdisorders #familymeals #healthyeating #badfood #goodfood

Reuben Ingber is a dad, a husband, and a runner. I’ve had the pleasure of knowing Reuben for a few years now, and whether providing the best life for his son Zeke, hitting up concerts with his wife, or running the streets with his @streets101 team, he is as genuine of a person that’ll you’ll ever meet.

Reuben is an athlete, the true definition of what I define as an Urban Athlete. He hits the streets hard in his daily life for work while also logging his miles for the next race he’s signed up for. He’s consistent, week in and week out, go check his profile @reubeningner.

We also referenced:

Streets101 @streets101nyc

New York Road Runners @nyrr

On this episode Reuben helps break down the identity of NYC runners, how to get into it, how to stay consistent, and what to look foward to if you want to start today.

• what’s the running culture like in NYC?

• who/what is the kind of person you come across? Who struggles in your mind? Who succeeds?

• why are most people running?

• when is the best time to start? Biggest or most interesting races?

• where can people get started by finding groups and group runs?

We remember not just how food tastes or smells, but also how it makes us feel. It's no much different than how we as individuals operate and interact with others. Have you taken a moment to think about how someone would describe you? What colors or clothes or feelings someone associates you with? It's interesting to think about.

Considering food evokes much emotion - what foods do you associate yourself with? What meal, whether you make it or have it served, would be good to introduce yourself to someone? What foods do you associate your personality with?

This is what I ask guests on the Fuel You! Podcast and now I want you to think about it. I'm sharing a bit about my favorite meal and how I think it defines me. Take a listen and let us know.

Always appreciate you.

Ryan

Our decision to include or exclude certain foods from our plants goes deeper than just it tasting good or not.

Give this episode a chance to bring you back - back to Grandma's kitchen, the family dinner table, your Dad's favorite side dish, or even the neighborhood bodega.

Let us know @foodisfuelnyc on Instagram, what is your earliest food memory?

Thank you for listening in. If you could take seven seconds to like, share, and follow these episodes could not only support you but the people around you.

Grateful for you always,

Ryan

As always, I appreciate you and listening to this episode today. Please like, share, and follow his episode as it supports my goal to help 500 people per year become a more confident version of themselves through nutrition education, application, and accountability. It can take seven seconds to get this to someone you love and care about. Grateful for you.

Find out more on Instagram and TikTok @foodisfuelnyc and www.foodisfuelnyc.com

5 Ways to be a healthy eating role model

📝 Maintain structured meal and snack times:

children like the predictability of regular meal times - so does your body. Meal times can impact circadian rhythms which in turn can affect digestion, sleep, weight status, insulin resistance.

🙌 Involve everyone in planning and prep: greater food acceptance can be achieved by being inclusive. Combine interesting flavors from new herb and spices, new textures with familiar ones, and colorful food next to usual choices. From suggesting and accepting diverse food items to chopping to plating to setting the table - everyone can get involved in their own way.

🥗🍹 Eat together: enjoying food with other people develops communication skills and builds strong relationships. For younger kids it’s a time to connect with the family. Eating together is associated with increased fruit, vegetable, whole grain fiber grain intake as well as reduced snacking on less beneficial foods.

👨‍👩‍👦‍👦 Serve family style: it can reinforce sharing and manners as well as fine motor skills for little kiddos. Anyone can benefit as it supports independence, self confidence, making food choices - beneficial ones, and will help connect portion sizes with hunger cues and satiety.

😉 Lead by example: young minds require a leader, and most people, regardless of age have a need to be led. Here, action will be louder than any words. Choose lean proteins, colors, and grains. Remain connected to your own hunger cues and show how you stay aware of them. Most importantly show how you are present during the meal and connecting with the people around you.

Head to Instagram to see more https://www.instagram.com/p/CbxJgoopGOp/?utm_source=ig_web_copy_link

Go to his website and it starts by asking, “Tired of getting hurt?”. Dr. Seda is a rehab, training, and capoeira specialist. A true student of his profession and the field at large, he’s not only a PhD in Physical Therapy, he is an Orthopedic Clinical Specialist (OCS), Certified Strength and Conditioning Specialist (CSCS), and Certified Clinical Powerlifting Coach (CCPC). Dr. Seda’s social media feed is a wealth of information and motivation supporting not only the most active athletes and professionals, but more specifically supporting his Capoeirista’s. You need to take a look - don’t be surprised if you do a double take, you might just be seeing double.

Nutrition plays a role in both prevention and recovery of the injuries Dr. Seda sees everyday. How can we approach these two specialties to better support our bodies if we are, just as his site asks, “tired of getting hurt”?

Find more about Dr. Seda on Instagram and TikTok @dr.jordanseda and on his site at www.theasbtractphysio.com

Lauren Kanski of Body & Bell on the Ladder app, specializes in strength and athletic conditioning, kettlebell skillwork and nutrition for fat loss. Her kettle bell programming is changing lives and showing people how strong and lean their body can be. She empowers people using minimal equipment and uncovering strength they didnt know they had. We’ll be talking muscle health for body composition and longevity along with her personal approach to nutrition that has supported and inspired so many individuals to achieve their goals.   Find her on Instagram and TikTok @lauren_kanski  Get stronger today https://teams.joinladder.com/program/lauren

Positive affirmations and positive self talk have long been known to support and empower our mindset. So taking it a step further, seeing how we speak to ourselves about the choices we'll make and feeling confident navigating foods we fuel with during the week - it's all the same.

Not know "what to eat" - signals to me a larger knowledge gap of someone knowing what foods with satisfy, satiate, and provide for their biological need (muscle maintenance, energy, hormone development, etc). It may also signal food fears and a position where someones environment will largely dictate their food habits.

Not knowing "what to choose" - signals to me someone that has confidence in knowing what foods/menu items/recipes will support their goals, they just need to choose what will be most satisfying in the moment.

I'm aware, the differences in these statements are very slight - however, one is a more empowering statement coming from a place of knowledge and confidence. The other is coming from a place of indecision and unknowing.

What are your thoughts on this? Are you getting yourself to a place of "choices" or remaining in a place of "unknowing"

After you've put in the hard work and time training, it's important to have a plan for post competition nutrition recovery. With this 4 step system, you can get back to feeling 100% faster. We had a superstar past client jump in to share her experience and questions. Find out what she had to say and where she felt she could improve her recovery in the HOT Washington DC heat!!

➡️ Refuel

➡️ Repair

➡️ Rehydrate

➡️ Rest

Reduce fatigue for subsequent training, work, school, parenting
Maintain perfomance into training the following days
Reduce sorness to maintain mobility and possibly mood

While recovery from competition and training will last 12-48 hours, the initial 60-90 minutes after is when your muscles will be most efficient at accepting and nutrients, specifically carbohydrate,

Water, carbohydrates and protein are the priorities. However, with heavy sweating, sodium replacement may also warrant particular attention. A carbohydrate-electrolyte sports drink, protein snack, or other carbohydrate sources work well for immediate nutrient recovery. Good protein snacks include an energy bar, yogurt or nuts. Good carbohydrate sources include fruit, chocolate milk or pretzels.

Jack Kessey is a Registered Dietitian currently deep into the clinical nutrition world, most recently as a Renal Dietitian with Fresenius Medical Care in Indiana. Still early in his career, he manages both on-site hemodialysis and a home therapy clinic he also supports a successful and supporting a growing online nutrition practice, Tandem Nutrition, focusing on weight management and body recomposition for women 30+ years old.

Jack's skills and expertise afford him the ability to develop a deep knowledge of all things surrounding Metabolic Syndrome which is a niche he will continue to work into his own business in the future. He plans to support as many people as he can while staying true to the clinical roots of nutrition and combining the private practice world.

Find more about Jack on Instagram at @jackthedietitian and on LinkedIn https://www.linkedin.com/in/jack-kessey-rdn-ld-a06b39218

We all have a lived experienced that has shaped us into what we are today. For better, for worse, good or bad, we are a product of our past.

Today I share my lived experience with food insecurity that led to my history of binge eating. I've learned to navigate it without understanding it for many years - which may have been a product of subconscious suppression or a lack of self reflection. The source of my challenges may be surprising. I know that I'm not alone in these challenges and I know we can all be better for becoming more aware of it.

Visit www.foodisfuelnyc.com for all that we can do to support your goals.

Also, join our public community to be supported by other like minded individuals with goals just like your. We're all more confident together.

With all the goals we can and want to achieve with nutrition, we need to remember that confidence is the overlapping goal within all of them. When we can become more confident in our knowledge, in our application, and our consistency - we become more confident in achieving our goals now and into the future.

Here I explain the three areas I find the most successful clients becoming skilled in with their nutrition - that lead them to not just a lower body fat percentage, increased muscle mass, lower weight, improved blood sugar/cholesterol, but more importantly to confidence.

Visit www.foodisfuelnyc.com for all that we can do to support your goals

Also, join our public community to be supported by other like minded individuals with goals just like your. We're all more confident together.

Listen to our three step system for easy meal planning for any person and any lifestyle. Grab a piece of paper, listen in, walk away with a tangible system to make your life and your goals easier.

With all the questions about collagen arising from the surge in products popping up each week it was time to talk about it. I talked with Tony Castillo, RD all about the what and why of collagen supplements. Tony has amassed a wealth of knowledge in the sports nutrition world while working with the University of Florida and most recent the Toronto Blue Jays. It was great to have another voice and opinion on how we can utilize with our clients so you know how to best Fuel You!

You can find more about Tony and what he does at nutritionfp.com and on Instagram @coach_tonycastillo

I've found we can bucket people's eating a food prep styles into three categories to support their goals while creating the structure that works for them: Creator, Base Prepper, or Full Prepper

Apply our 3 Key System to Maintain your goals without calorie counting.