Health, Energy, Performance by Daniel Weiss: Recent Episodes
Daniel Weiss
Training & Nutrition topics for active and athletes who put their health first.
Explore the world of nutrition with expert guests and Daniel Weiss, a PN1 certified nutrition coach. Together we will help you to improve your body and your mind, feel energetic and perform.
To apply for coaching, visit https://danweiss.eu/apply
The biggest obstacle to changing your diet and lifestyle is you.
Sure, things that are outside of our control happen all the time. Injuries, illnesses, unexpected workload and I don't know what else.
But ultimately what matters is how you respond to those external circumstances.
If you consider yourself a tough case, this episode is for you.
++ • Get Free Guides: https://danweiss.eu/guides • Subscribe to Health, Energy, Performance newsletter: https://www.danweiss.eu/newsletter++AboutDaniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.Daniel has been working with competitive athletes racing for podiums, single mother executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Find out more about Low Energy Availability Here https://danweiss.eu/reds/
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mother executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Want to lose weight with the help of running?
There are a lot of people who want to lose weight and therefore start running, or if they are already running, that is, they are runners, they start running more, but it is not always beneficial for them.
Exercise and more physical activity definitely helps create a calorie deficit.
But exercise, and specifically cardio exercise does NOT lead to the fat loss we would expect and predict.
Think of people who are very physically active, maybe even ultrarunners, and still have a lot of extra pounds, especially around the waist.
In today's episode, I want to shed some light on this phenomenon of why maybe you exercise a lot, eat a little, yet still can't seem to lose weight.
Running for fat loss article
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mother executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Protein is important not only for muscles but also for overall health.
Here's an excerpt from a protein challenge I run early in 2024, where I will help you understand your protein needs, when to eat it, and from what sources. You will also learn about the connection between low protein and gut health problems.
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mother executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Chocolate & health
13:20 I'd really like to pack something to take with me so I can work out in the heat and keep fit. Do you have recipes that can be eaten anywhere without heating up?
20:12 How to exercise at home? At home full body workout tips
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Your Complete Guide to Exercise https://podcasters.spotify.com/pod/show/daniel-weiss/episodes/Ep-33-Your-complete-guide-to-exercising-smart-with-K--ALeisha-Fetters--MS--CSCS-eg6eu2/a-a2jt90b
All the other resources mentioned in this episode
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mother executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
What do you do when your motivation starts to slip? Goals that seemed inspiring at the beginning become boring after a few weeks.
That's why you need to be able to build discipline and habits.
In today's episode, we'll talk about motivation, and discipline, and I will add an inspiring story from Ladislav’s weight loss journey.
++Courtney on Steve Magness' podcast https://open.spotify.com/episode/5RG8qJFrtmX9pbibmuQzHi?si=9efac0132c9b43b4
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mother executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
00:01:18 Apple cider vinegar for weight loss
00:12:20 Apple cider vinegar jelly beans as a fat loss supplement
00:13:00 Are whole foods better even if higher in calories?
Related content:
- How to read a scientific study article by Examine
- CARBOHYDRATE QUALITY AND WEIGHT https://danweiss.eu/the-types-of-carbs-you-eat-affect-your-weight/
- BLOOD SUGAR IN HEALTH, ENERGY, AND SPORTS PERFORMANCE https://danweiss.eu/blood-sugar/
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mother executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
How to combine strength and cardio:
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with focus on strength
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with focus on endurance
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HIIT and bodybuilding
Recommended episodes:
Ep. 90 Fueling hybrid athlete with world record holder in Murph, Alec Blenis
EP 22 on concurrent training with Olympic weightlifting coach David Brown
Training for OCR with SGX coach Yancy Culp
Ep. 20 Richard Diaz - Training for OCR, Best practices
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mother executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Today, I want to recap the important events we've seen in the world of nutrition and healthy lifestyle this year, and then I will share with you questions you can reflect on before setting any ambitious goals for 2024.
Nutrition news that shook the world
- GLP-1
- RED-S
- Strength Training is on the rise
Diet fads
- Blood Glucose Monitoring
- Training and nutrition for the menstrual cycle
- Nutrition for your genes
Questions to reflect on
++ Nestle got alerted.
https://danweiss.eu/reds/
Learn more about blood sugar in this article.
If you want to learn more about training and the menstrual cycle, check this podcast episode.
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This is a podcast Episode from the Vegan Body Coach podcast, where I was a guest in 2021.
If endurance training is your thing, or you dabble in a run every now and then, this episode with Daniel Weiss is for you.
We cover:
- What’s involved in OCR based training
- Main components of a diet for endurance
- How fibre can be a detriment
- How important is protein?
- Common problems with endurance athletes
- Setting your own calorie and carb targets
- Pre race and intra-race nutrition
- Is metabolic flexibility worth focusing on?
- Key supplements for endurance athletes
A retired professional tennis player, Dominika, had her basal metabolic rate test done, which measured her at 1405 kcal. Subsequently, her nutrition advisor set her diet at 1250 kcal.
Here is why this typical approach to fat loss is a recipe for long-term struggle.
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mothers executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
A tired runner shared photos of his meals with me in order to solve his fatigue and the feeling that he can't finish every third day. I asked him what he thought it might be.
However, I was intrigued by another thing. Not his problem and how to solve it, but the variety of responses in the comments. That's why I want to point out our preconceived notions about diet and how our thinking is misguided.
*In the episode I mentioned that lay public can be 50% off with their caloric estimation of meals and professionals up to 20% off. After double checking, I found it is 30% for the lay public and 20% for the professionals.
++
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mothers executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Feeling tired, a little gloomy, or even downright down in the dumps as the seasons shift to winter? Maybe you've noticed those extra winter pounds sneaking in. Well, guess what? You could be wrestling with Seasonal Affective Disorder (SAD).
❄️ What's the deal with winter?
Imagine this: as winter rolls in and daylight becomes scarcer, your mood takes a plunge. That's SAD for you!
But there's more to this story.
Coach Kate Solovieva to the Rescue!
Meet Coach Kate, your SAD superhero! She's here to unravel the mysteries of why SAD happens and, more importantly, what you can do about it.
Winter Eats vs. Summer Treats
- We dive into how our eating habits go for a toss in winter. Ever noticed your cravings shifting with the season? Kate's got insights!
- We'll explore seasonal eating - it's more than just pumpkin spice lattes!
- Kate shares expert tips on how you can use your energy now and save it for later.
So, if winter's got you feeling like you're in a never-ending Netflix binge of sadness, don't fret! Coach Kate Solovieva is here to shine a light on your winter blues and help you navigate the frosty months with a smile. ❄️✨
Check the Episode page:
Kate Solovieva
website
GET STRATEGY CALL https://danweiss.eu/strategic-consultation-call/
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If you liked this episode, you will love my weekly newsletter Health, Energy, Performance. You can sign up at danweiss.eu/newsletter.
Missing the menstrual cycle is a quite common problem in athletic women. But just because it is common, it does not mean it should be accepted. Often, it is one of the first signs of Low Energy Availability.
Today, I am taking a clip from a MindPump podcast ep. 2149 with a 30 y.o. fit, athletic lady as an example to point out some things that I feel need to be added.
Check the episode page for studies mentioned in the podcast and additional information.
If you want to know more about Relative Energy Deficiency in Sports, check danweiss.eu/reds
MindPump podcast ep. 2149
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Shin splints, runner's knees, and tendonitis are typical running injuries. Physiotherapist Eric Lederhaus from Arc Running shares tips on how to prevent and treat them.
In this podcast episode, we discussed:
- Runner's knee
- Shin Splints
- Tendonitis
- Pain
- Running Shoes and injuries
- The stubborn runner's mindset leads to injuries.
Visit the podcast page to get an exclusive discount for podcast listeners from Arc Running.
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mothers executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Subscribe to Health, Energy, Performance newsletter: https://www.danweiss.eu/newsletter
Are you struggling with getting back on track with your diet after the holidays? Do you experience psychological cravings? You know you shouldn't eat certain foods but you do and then you are frustrated? Today I share a part of a coaching call with one of my amazing clients.
Stefan came back from holidays in Italy and ever since he's been finding it hard to get back on track with his diet, which made him frustrated because he knows exactly what to do, he just doesn't do it.During 1 on 1 coaching, I help you analyze, educate, and simplify nutrition, so you know exactly what to do, how to do it, and start seeing results.
++
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Get the Free 15min. Strategy Call https://danweiss.eu/call
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mothers executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Subscribe to Health, Energy, Performance newsletter: https://www.danweiss.eu/newsletter
In this episode I discuss:
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Why fasting and running can be hurting your long-term health and performance.
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Is fat adaptation really a thing?
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The role of post-workout carbohydrates and glycogen replenishment
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Is it better to eat one big protein meal or several smaller ones?
00:00:00 Intro
00:01:00 Blood sugar and glycogen stores.
00:02:20 When I'm fasting, do I enter ketosis? Or is my body converting fat to sugar?
00:06:00 When I'm running in a fasted state, is my body burning fat directly or indirectly?
00:10:38 If I continue fasting after a run, will my glycogen stores and blood sugar return to normal? How long does it take to replenish glycogen stores?
00:13:46 Get free guides and more resources at danweiss.eu
00:15:08 How much protein, and how often?
00:25:39 Summary
Related episodes:
EP 56 Expert workout nutrition with Tim Podlogar
Ep 35 Female Athlete - menstrual cycle, nutrition and training
Ep 34 Relative Energy Deficicency in Male Athletes with Matt Bach
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Get the Free 15min. Strategy Call https://danweiss.eu/call
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mothers executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Subscribe to Health, Energy, Performance newsletter: https://www.danweiss.eu/newsletter
Should you reverse diet slowly by adding 100kcal a day?
If calories stay the same, does it make any difference to eat the same calories every day vs different calories each day?
Is iodized salt unhealthy?
Can you rely on nutrition labels? They are 20% off!
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mothers executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Subscribe to Health, Energy, Performance newsletter: https://www.danweiss.eu/newsletter
Connect:
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About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mothers executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Subscribe to Health, Energy, Performance newsletter: https://www.danweiss.eu/newsletter
Connect:
Instagram https://www.instagram.com/performanceoptimized/
Facebook https://www.facebook.com/daniel.weiss.3192
Facebook Community: https://www.facebook.com/groups/803033073180211
Get Free Guides: https//:danweiss.eu/guides
If you have been trying to improve your nutrition to lose fat, build muscle, supercharge your recovery, or maximize your athletic performance, nutrition is the key. And if you are like me, you like to observe what other athletes do. But there is a catch! What top athletes do is often not the best approach for you. Unfortunately, not all athletes know what they are speaking about when it comes to nutrition.
Hunter McIntyre is an exception and I comment on what he shares about his eating.
Episode Link https://danweiss.eu/ep-95-what-does-the-hyrox-world-champion-eat-lessons-we-can-learn-from-hunter-mcintyre/
About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mothers executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Subscribe to Health, Energy, Performance newsletter: https://www.danweiss.eu/newsletter
Connect:
Instagram https://www.instagram.com/performanceoptimized/
Facebook https://www.facebook.com/daniel.weiss.3192
Facebook Community: https://www.facebook.com/groups/803033073180211
Get Free Guides: https//:danweiss.eu/guides
“I never imagined I would ever be an athlete, but here I am, a Belgian national powerlifting champion, proof against the stereotypes rampant in the fitness world that vegans are weak and you need meat to be strong.” ~Sahyuri Lalime
Time Stamps:
0:00:00 Intro
00:06:16 Home equipment
00:09:50 Powerlifting for runners
00:12:18 Will powerlifting make you bulky?
00:15:00 Benefits of powerlifting
00:19:39 How Sahy got into veganism
00:23:57 How vegan diet affects Sahys performance
00:26:24 How to get enough protein?
00:31:47 Sahy's macros
Check the podcast episode page for show notes, including some of Sahy's meals and a food log example. https://danweiss.eu/ep94
About
Daniel Weiss is a coach helping active individuals reach their best body, health, vitality, and performance.
He helps clients find a compelling vision in pursuit of their health & fitness goals, and beyond, and create an action plan to achieve their goals. All that while they are learning about nutrition, getting deep insights about why they do what they do, and building habits to make their vision come true with the least amount of resistance.
Daniel has been working with competitive athletes racing for podiums, single mothers executives wanting to get in shape, as well as personal trainers wanting to give their clients better results.
Subscribe to Health, Energy, Performance newsletter: https://www.danweiss.eu/newsletter
Connect:
Instagram https://www.instagram.com/performanceoptimized/
Facebook https://www.facebook.com/daniel.weiss.3192
Facebook Community: https://www.facebook.com/groups/803033073180211
Get Free Guides: https//:danweiss.eu/guides
When we see inspiring people such as high-performing athletes, we can think how great it would be to live like them. The reality is, that we are not them. You have a different life, psychology, and responsibilities. And that is where many health-conscious people trip. They try to make someone else's goals and priorities their own. That does not work.
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In this episode, I answer a few questions about fueling his performance while finding the balance between eating healthy and eating enough.
If you would like to get your questions answered, join my private FB community where I come live solo or with members to discuss topics related to eating, fueling, training, motivation, mindset... anything that advances your life and make you a better person and an athlete. JOIN MY FB COMMUNITY https://www.facebook.com/groups/803033073180211
Check the podcast episode page for links to books and resources mentioned in this episode.
Get the FREE guides: https//:danweiss.eu/guides
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Today I am speaking with Filip Van Houte, who is a business-performance coach and also my former coach.
This interview was recorded a few years ago in a nice bar in Budapest that's why you will hear all the background sounds but I believe it just adds to the atmosphere.
The reason behind this episode is to help all the busy people, entrepreneurs, and business owners, who often struggle with balancing their personal life, working out, and business.
We discussed topics such as finding your audience, how to better communicate with your audience, transitioning from a 9-5 job to entrepreneurship, and finding balance in life so you don't burn out.
Points and topics discussed in the interview: * 2:00 Marketing and connection * 6:30 Tailoring your target audience and social platform to your personality * 11:00 Navigating through the noise of information & taking action * 15:00 Figuring out what you want to do - The best way to figure out what you want to do is to go out and try things. That way you will find out what you like, and dislike, and you will probably find things that you enjoy, that you'd never thought about. * 18:15 Developing a clear vision of where you want to be * 23:45 Making a calculated jump from "9 to 5" job to a full-time entrepreneur24:00 Forming habits - The advantage of a habit is, you don't have to think about it. Start by making things ridiculously small. * 31:53 Life is a bit of balance between going for what you want and appreciating what you have. How you can improve your performance by balancing your personality, especially as a high performer (athlete, entrepreneur).39:30 Burnout and preventing burnout (A-type personalities) fulfillment and comfort zone * 48:30 about Filip van Houte and how he can help you with sales and productivity * 55:45 Connecting with people online * 01:00:00 authenticity in the social media * 01:04:53 Why the modern men are confused about attracting women * 01:08:00 How to change -Managing your expectations,
being true to yourself,creating a different story.
Connect with Filip * Facebook group 'Client Closer Secrets For Online Coaches And Consultants' * Filip van Houte on Facebook * Youtube * Listen to the ‘Rants About Humanity’ Podcast On * Spotify: https://filipvanhoute.com/spotifyrants * Apple Podcasts: https://filipvanhoute.com/applerants * YouTube: https://filipvanhoute.com/youtuberants
In todays episode, I'm answering questions about macros and calories for weight loss and building muscle.
Q1A: I tend to eat more on certain days and eat much less on other days. Some days I feel like I am not that hungry and just eat around 1200 kcal but other days I can eat over 2000. But that will eventually be a problem if I want to progress in getting fit.
Q1B: My protein intake is also not high enough, but it’s hard to hit the protein intake at around 130g.
Q2: I’d really like to see this last 10 pounds go
Q3: is 220g of protein overkill?
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Nitric Oxide is an important molecule that is naturally produced in our body. It has been linked to cardio-vascular health, sexual and mental health as well as popular as a sports supplement (beetroot extract).
However, modern lifestyle and natural factors influence its natural production in our bodies.
Topics Nathan Bryan covered: * Importance of NO for our health. * Importance of NO for sexual health (erectile dysfunction and arousal problems in women). * Importance of NO for performance - Is NO the secret of Ethiopian runners? * What to do to reduce the natural decline of nitric oxide. * How to boost the production of NO and possibly supplement it for improved health and sports performance. * How to understand the research behind sports supplements
You will also learn how to spot a NO supplement that actually works as 99% of supplements don't work.
Episode article: https://danweiss.eu/nitric-oxide/
Check also the episode 27 with Dr Nathan Bryan https://anchor.fm/daniel-weiss/episodes/Ep-27-Nitric-Oxide---boost-your-bodys-immunity--health-and-performance-with-Dr--Nathan-Bryan-ebv2n7
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Alec Blenis (@alecblenis) is a competitive athlete, strength & conditioning coach, and science nerd.
With a decade of industry experience, he has worked with thousands of athletes around the world (in-person and remotely). His roster has included collegiate & national level endurance athletes, powerlifters, fire/police/military personnel, and OCR athletes, as well as business executives, busy parents, weekend warriors, and first-time athletes.
Sign up for HEALTH, ENERGY, PERFORMANCE NEWSLETTER https://www.danweiss.eu/newsletter
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As a mom, you are in a unique position. You spend a lot of time and energy taking care of children, but what if you want to get fit, lose the extra weight after pregnancy, or maybe even train for a race? You know that spending hours exercising and cooking is not possible. I created this guide to cover the major issues moms have when trying to tone their bodies and get fit.
You will find out:
- Not so obvious reasons moms have too much stress (and how to relieve it)
- How to manage your time better What nutrients you should pay attention to (and have the energy for your job, kids, and exercise)
- How to exercise (and get the results you are looking for even if you don’t have dedicated time to work out)
- If you are a man reading this, it will help you understand the woman’s perspective better (and possibly save your relationship)
Check the written article: https://danweiss.eu/fit-moms/
Carbohydrate recommendations during race: https://danweiss.eu/race-workout-carbohydrate-intake-recommendations/
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Are you struggling to find the right macros?
"An online calculator gave me macros but that can't be right! 180g protein is impossible!"
I have seen this many times.
People go online, input their height, weight, age, goal weight, and activity, and hope that an online calculator will give them the perfect macros for their goals.
Then they see the 180g protein target and they fall off of their chair!
I would too.
I don't know why, but many calculators suggest really high protein goals. But sometimes, it is right.
The point is that if you are relatively new to counting macros, if that target is right for you.
You are not alone! Even some personal trainers often don't know that much about macros.
So what should you do?
1) Take it as an estimation, not a rule.
2) I track food intake with my clients to see where they are before suggesting anything.
3) Macros are not everything! You could be getting 80% of your protein from protein shakes for example, but then you would be missing all the other benefits of food. And you would probably be hungry as well.
Let me help you find your macros!
If you don't catch the live Q&A, don't worry. DM me and I will give you replay link.
Do you struggle with macros?
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Every year people go on detox diets or participate in weight loss challenges with hopes to lose weight to look good naked, for a wedding, or to run faster only to get to a worse place than when they started. Others dice to hire a PT, which also brings its own challenges. Today I speak about why detox diets, weight loss challenges, and some PTs can set you back and what to do instead - schedule a 15 minutes discovery call with me to get clarity about your next steps at danweiss.eu/call
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The 10k hour rule states that it takes 10k hours to achieve a level of mastery in anything you do - including your personal nutrition and training. The question is if there are any shortcuts? I believe there are two, that will reduce that time to 7500 or even to 5000 hours!
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Just tell me what to do. Give me a meal plan and I will be set Does it actually work like that?
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Whether your goal is to excel in sports, at work, have loving and fulfilling relationships, or to have it all, it all starts in the mind. High-performing athletes, executives, entrepreneurs, coaches, parents, partners, have something in common - a non-average mindset. Shauna McVeigh, mindset and sales coach joins me today to help you push the edge of what is possible for you by giving you tips on how to overcome self-limiting beliefs and create the future you want for yourself.
Some of the topics we covered were:
- What's the role of mindset in becoming your best?
- Overcoming self-limiting beliefs
- How to use visualization to create the future you want
- How Shauna's student, Nikolai used these practices to thrive despite the war
You can connect with Shauna on Facebook and if you want to improve your sales, head to highticketwithease.com
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The World has changed overnight. Many people lost homes. Even more people live in fear of uncertainty. But the show must go on. We need to adjust and adapt to the situation and do our best and be our best to live in the present.
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Do you know what separates amateur and pro athletes? Amateurs train like pros, but recover like amateurs. I used to do the same mistake for a long time until something clicked - I started to treat my nutrition before, during, and after exercise, and my sleep as my job. I stopped going into workouts under fueled or tired. I started respecting my body more and finally improving after months of stagnation and trying to figure out how to train more, or more intensively so I improve... but the training only gives you a possibility to adapt. It is your ability to recover from workouts and adapt that sets the ceiling.
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Taking the step even when you are not ready is scary, but it might be just the thing you need to do to grow.
Do you want help taking the step? Schedule a 15 minute call with me https://danweiss.eu/strategic-consultation-call/
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If you want to support your fitness goals, health, and improve your performance with good nutrition but you also care about animal welfare, sustainable food practices, and you don't want to spend a fortune on organic food this episode you will learn how to do it all. And it is much more simple than you might be thinking.
IG: @ryandexterandrews
https://www.ryandandrews.com/
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One of my clients, a 26 year-old woman who had been trying o gain weight, mainly muscle mass, for over nine years finally started getting results. In this episode I share with you what moved the needle for her and I add three more common problems.
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Rebecca is an energetic athlete and a coach with a passion to help people, movement, and all things related to it! Rebecca was a vegetarian but later, as she researched study after study about nutrition and the state of the dairy industry, she decided to go vegan. That point was seven years ago and she had never looked back!
Rebecca loves to move playfully and enjoy life to the fullest! If you don't see her walking her dogs, you can find her doing strong lifts in a gym and helping her clients to make better dietary choices that lead them to improve their body composition, health and performance.
Rebecca on IG: @simply_whimsical
Check the plant-based resources at https://danweiss.eu/plants/
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In this episode, I talk about the guilt associated with holiday treats, exercising to burn off treats and, and how I eat in moderation during the holidays.
Merry Christmas!
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BLOG POST https://danweiss.eu/what-it-takes-to-lose-weight/
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The three biggest obstacles people new to their health and fitness journey face are getting started, then building momentum, and then falling off the track.
In this podcast episode Mike Howard @leanminded joins me to discuss how you can get started, build momentum and then stay on track with health and exercise.
Mike's IG: @leanminded
Mike's website: https://leanminded.com/
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Finding the balance in diet, health, and exercise, and tieing it with body goals can be a daunting task. Often we get into the fitness space with the best intentions to improve our health and maybe how our body looks. We want to lose fat or build muscle, health, or improve sports performance. But there are distractions along the way that can lead you astray.
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Have you ever thought that it is the fitness industry that is keeping you stuck and preventing you from reaching your goals? Here is how.
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Are You Struggling to Gain Weight?
Like many people, I got into nutrition and fitness because I was not satisfied with how my body looked. I assumed I needed to lose fat and so I started my weight loss journey. But then, when my goals changed and I wanted to build muscle, I had to change my thinking completely.
Portion Control Guide mentioned in the episode: https://danweiss.eu/guides/eating-for-performance-portion-control-guide/
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Tobias and I discuss how to merge our natural clock and lifestyle and work optimally.
A circadian rhythm, or circadian cycle, is a natural, internal process that regulates the sleep–wake cycle and repeats roughly every 24 hours.
circadian rhythm plays an important role in our life and misalignment can lead to severe health problems. However, the modern lifestyle requires us to adapt our rhythm to the ways of how society works, which is not always ideal.
Episode 17 with Danny Lennon on chrononutrition: https://danweiss.eu/chrononutrition/
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Has it ever happened that your friends and family discouraged you from improving your health or fitness? Those who should be the most supportive? It hurts! Here are some insights about why that is and what you can do about it.
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There are three main currencies in life that we have but we all spend it differently. Time, energy, and focus.
We are given the time and we are not sure how much of it we have. Time cannot be earned, but we pay with time for everything.
Energy we have is also limited but we can do things to have more of it.
Focus is the third currency, which has its limits, and it is one way we can earn energy and make the time more valuable.
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Should I track macros or eat intuitively? I received this question on FB. If you have questions, feel free to send them via social media. Links below.
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"One today is worth two tomorrows." Benjamin Franklin
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If you don't challenge yourself you will suffer. Pain is necessary, suffering is not. Suffering is a voluntary pain. That is what I remember from my first coaching learning experience.
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I found that when we don't think carefully about our priorities, they can be just distractions. They will keep you busy and feel like you are doing something, but you are not progressing. That is why today I speak about this topic. A new month, a new week, a new day are the times to revisit your goals and priorities and plan accordingly.
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Today's question comes from my personal DMs on FB and Dani asks about vegetables. He's heard that they give athletes more energy tahn "conventional carbohydrates". Or is it because they don't tax the body as much as other foods?
Check also:
- Ep 50. Diet, Exercise, and the Gut Health with Dr. Grabielle Fundaro
- Ep 27 with Dr. Nathan Bryan on Nitric Oxide
- https://danweiss.eu/nitric-oxide/
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--------------------------------DISCLAIMER-------------------------------
DANIEL WEISS IS NOT A HEALTHCARE PROFESSIONAL. HIS VIDEOS DO NOT PROVIDE OR OFFER, AND ARE NOT A REPLACEMENT FOR, PROFESSIONAL MEDICAL EVALUATION, ADVICE, DIAGNOSIS OR TREATMENT (“MEDICAL ADVICE”). Daniel Weiss provides his videos for informational purposes only. While he believes that the information provided in his videos is current and reliable, he cannot and does not make any such guarantee or warranty. YOU HEREBY AGREE THAT YOU WILL CONSULT YOUR PHYSICIAN OR OTHER HEALTH CARE PROVIDER FOR MEDICAL ADVICE, PARTICULARLY IF YOU ARE AT RISK FOR PROBLEMS ARISING FROM CHANGES IN YOUR DIET OR LIFESTYLE. Furthermore, Daniel Weiss shall not be liable to you for your reliance on any information obtained through the use of his videos, and he disclaims all liability in connection with such information.
This is a recording from my FB group. Join the group https://www.facebook.com/groups/803033073180211/
Episodes covering food cravings:
- Ep 60 Does food have power over you?
- EP 28 with Anastasia Zinchenko
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--------------------------------DISCLAIMER-------------------------------
DANIEL WEISS IS NOT A HEALTHCARE PROFESSIONAL. HIS VIDEOS DO NOT PROVIDE OR OFFER, AND ARE NOT A REPLACEMENT FOR, PROFESSIONAL MEDICAL EVALUATION, ADVICE, DIAGNOSIS OR TREATMENT (“MEDICAL ADVICE”). Daniel Weiss provides his videos for informational purposes only. While he believes that the information provided in his videos is current and reliable, he cannot and does not make any such guarantee or warranty. YOU HEREBY AGREE THAT YOU WILL CONSULT YOUR PHYSICIAN OR OTHER HEALTH CARE PROVIDER FOR MEDICAL ADVICE, PARTICULARLY IF YOU ARE AT RISK FOR PROBLEMS ARISING FROM CHANGES IN YOUR DIET OR LIFESTYLE. Furthermore, Daniel Weiss shall not be liable to you for your reliance on any information obtained through the use of his videos, and he disclaims all liability in connection with such information.
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--------------------------------DISCLAIMER-------------------------------
DANIEL WEISS IS NOT A HEALTHCARE PROFESSIONAL. HIS VIDEOS DO NOT PROVIDE OR OFFER, AND ARE NOT A REPLACEMENT FOR, PROFESSIONAL MEDICAL EVALUATION, ADVICE, DIAGNOSIS OR TREATMENT (“MEDICAL ADVICE”). Daniel Weiss provides his videos for informational purposes only. While he believes that the information provided in his videos is current and reliable, he cannot and does not make any such guarantee or warranty. YOU HEREBY AGREE THAT YOU WILL CONSULT YOUR PHYSICIAN OR OTHER HEALTH CARE PROVIDER FOR MEDICAL ADVICE, PARTICULARLY IF YOU ARE AT RISK FOR PROBLEMS ARISING FROM CHANGES IN YOUR DIET OR LIFESTYLE. Furthermore, Daniel Weiss shall not be liable to you for your reliance on any information obtained through the use of his videos, and he disclaims all liability in connection with such information.
If you have been looking for new information, taking on new courses, reading books, watching YouTube videos, listening to podcasts and following people on the Internet to finally figure out what would move the needle for you, listen to this!
Sign up for the strategy call below if you want to move forward. Every day, new people benefit from this free call, why not you?
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Sometimes when you have been stuck with weight loss (or anything really) for a long time and despite knowing what to eat, how much to eat, how to train, you might still feel like you are fighting an uphill battle. Practicing the healthy habits seem almost impossible to stick with. Sometimes the reason is that you are just scratching the surface. You say you want something, but have you ever stopped and thought why?
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In this episode I share how getting a coffee machine made me drink LESS coffee, and how you can use this pricniple to reduce binge eating and improve your relationship with food.
You would be surprised by how many people are controlled by certain food, especially those in the fitness industry. Restricting food, trying to void certain food, or even be scared of it is not the answer!
Related episodes:
https://anchor.fm/dashboard/episode/ed97a3
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"I am putting a lot of effort into food I eat and exercise I do but nothing gives? I still cannot lift as much as the people I follow. They traing more and they are getting great results. I feel like I am just spinning wheels."
I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
Write me to questions at danweiss.eu
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Today I'm answering a question I received through my FB private messages about protein poweders making the person bloated.
- Check ep. 50 with Dr. Gabrielle Fundaro about Gut Health.
- How to increase protein in plant-based diet.
I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
You can also write me to questions at danweiss.eu
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Are you just strating to work out and building that exercise habit? Or are you a regular exerciser who just hit a slump and every training is hard? Here are some tips that will help you get back into your training schedule.
I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
You can also write me to questions at danweiss.eu
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Good nutrition alone will not make you an elite athlete, but bad nutrition will make an elite athlete average. If you want to take your endurance performance to the next level, you need to pay attention to what and when you eat.
Tim Podlogar, BSc, MSc, PhD, joined me to help you understand how to fuel properly for your training and improve your recovery through nutrition. Tim offers nutritional advice to a number of professional, semi-professional and amateur riders.Apart from nutrition he is also interested in exercise physiology, environmental physiology and strength and conditioning. He authored numerous scientific as well as non-scientific articles.
You can find him on Instagam @timpodlogar
Topics Covered and Time Stamps:
00:05:05 When should you start thinking about workout nutrition?
00:08:00 Carbohydrates and fats metabolism during workout
00:15:45 Hunger after workouts
00:18:45 Fat adaptation - do you need to go low carb?
00:28:00 Altitute training, training in heat, and carbohydrate manipulation
00:32:28 Q&A: Differences in intra workout fueling for strength vs endurance
00:34:00 Should you use complex carbohydrates and fats to fuel your workouts?
00:38:00 Q&A: I'm a heavy sweater and can't keep wats up during training. What should I do?
00:42:30 Post exercise recovery nutrition recommendations
00:48:30 Protein needs for endurance athletes
00:52:00 Q&A: Nutrition consideration throughout the menstrual cycle
Thank you for listening and me sure to rate podcast on your favorite platform. It helps to improve productio nand bring interesting guests and discuss the topics you care about!
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Low carb diets are currently prevalent in the social media and athletes looking to improve their body composition and performance are constantly looking for dietary strategies that would allow them to get leaner and stronger.
Limiting carbohydrates is one of those dietary strategies. While it has some specific use, if you are an athlete in season, you should not limit your carbs. Not even during off-days when your activity is low.
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Mindset Monday - Losing weight successfully is just part of the challenge. Along the way you will face weight loss plateaus and otehr mental challenges, but the biggest one for some people is getting back to eating after the diet. Let's look at how to approach this problem together.
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If you ever wanted to improve any area of your life, it involved changing what you currently do in some way. And you probably also noticed the tipical problem we face when making changes - they don't stick! Fortunately, there are things you can do to make changes more likely to stick, some of which I share in this episode.
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🥗Get free recipe book #vegan: https://danweiss.eu/guides/vegan-recipe-pack/
This 18 y.o. female vegan runner is constantly getting injured after switching to the vegan diet. She is low in iron and protein. Is the vegan diet not right for her and should she go back to the omnivorous diet?
Mentioned in the episode:
- Vegan athletes mistakes article https://danweiss.eu/number-one-performance-killer-of-vegan-athletes/
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You can send me questions directly through
📷 INSTAGRAM ‣ @perfomanceoptimized https://www.instagram.com/performanceoptimized/
📧Get weekly food, training and mindset tips by subscribing to Health, Energy, Performance Newsletter at https://www.danweiss.eu/newsletter
👥FB Group https://www.facebook.com/groups/803033073180211
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🥗Get free recipe book #vegan: https://danweiss.eu/guides/vegan-recipe-pack/
A vegan athlete asks. When he uses probiotics, he feels lean and his digestion works much better. Does it mean that the food goes through him indigested and so he misses calories and nutrients contained in food?
For more on probiotics and gut health check Ep. 50 with Dr. Fundaro.
-------------------------------Let's connect-----------------------------
You can send me questions directly through
📷 INSTAGRAM ‣ @perfomanceoptimized https://www.instagram.com/performanceoptimized/
📧Get weekly food, training and mindset tips by subscribing to Health, Energy, Performance Newsletter at https://www.danweiss.eu/newsletter
👥FB Group https://www.facebook.com/groups/803033073180211
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🥗Get free recipe book #vegan: https://danweiss.eu/guides/vegan-recipe-pack/
Today I speak with Dr. Gabrielle Fundaro , an expert on gut and microbiome. I invited Gabrielle to help me shed some light into the problematic of gut health so you better understand the current state of research on microbime, why good gut health is essential not only for health but also for performance, and what you can do to keep a healthy gut.
You might know Dr. Fundaro as a former Renaissance Periodization Nutrition Coach, but now she runs a telehealth coaching business, Vitamin PhD Nutrition.
"When working with individuals experiencing gastric distress, I apply a practical, personalized, and evidence-based approach to modify diet and lifestyle factors which can contribute to improved digestive comfort."
You can find more about Dr. Fundaro on her website https://www.vitaminphdnutrition.com/about-me
and connect with her via Instagram @vitaminphd
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In this episode I mention:
- Don't choose workouts randomly
- The importance of refueling properly after hard workouts
- My sample day workout + pre, during and post workout nutrition
-------------------------------Let's connect-----------------------------
You can send me questions directly through
📷 INSTAGRAM ‣ @perfomanceoptimized https://www.instagram.com/performanceoptimized/
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Renata, 42, mother of three shares what allowed her to lose weight without counting calories and still enjoying her favorite sweets.
I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
You can also write me to questions at danweiss.eu
You can sign-up for coaching here: https://danweiss.eu/apply
Free Download: High-Protein Vegan Meal Plan https://danweiss.eu/guides/high-protein-vegan-meal-plan-sample/
https://weiss.appointlet.com/s/strategy-call 25 minutes strategy call
Let's address one of the most important mindset issues - always striving to do more. Sometimes, to progress, you need to take a step back.
We are lead to believe we need to constantly do more, be more, add things to our life...
This is typical among people who strive to improve their nutrition, health, move better and be more productive.
But sometimes it has exactly opposite effect. It takes away from your life, joy of life and fulfillment...
I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
You can also write me to questions at danweiss.eu
You can sign-up for coaching here: https://danweiss.eu/apply
Free Download: High-Protein Vegan Meal Plan https://danweiss.eu/guides/high-protein-vegan-meal-plan-sample/
Answering the frequent question whether a specific food is healthy or not.
If we considered every view on what makes food we eat healthy, we would end up eating nothing.
I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
You can also write me to questions at danweiss.eu
You can sign-up for coaching here: https://danweiss.eu/apply
Free Download: High-Protein Vegan Meal Plan https://danweiss.eu/guides/high-protein-vegan-meal-plan-sample/
Should you eat only low calorie food on a diet? I would suggest looking beyond calorie content only. Macronutrient ratios and micronutrients play a huge role. But besides the nutritional aspects, we should not neglect the mental aspects.
Maybe you can enjoy your favorite food that is not 100% healthy or low calorie, in moderation. At the same time, no amount of low-calorie version of your favorite food will satify you. You need to observe it in yourself.
Most people don't need to always choose the low calorie option. What is important is if you can adhere to the diet long-term and enjoying your favorite foods, even daily but in moderation can be a sustainable approach for you!
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I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
You can also write me to questions at danweiss.eu
You can sign-up for coaching here: https://danweiss.eu/apply
Free Download: High-Protein Vegan Meal Plan https://danweiss.eu/guides/high-protein-vegan-meal-plan-sample/
I got knocked off my running game a while ago. I used to be able to run 8 miles easily. Now, 3 miles are difficult. Lack of motivation. No energy. Any suggestions for a pre-workout that’s not horrible for you?
Listen to the Ep. 37. that is about moving forward no matter what.
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I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
You can also write me to questions at danweiss.eu
You can sign-up for coaching here: https://danweiss.eu/apply
Free Download: High-Protein Vegan Meal Plan https://danweiss.eu/guides/high-protein-vegan-meal-plan-sample/
Eating according to circadian rhythms has been popular for the past few years. It seems like ideally, we want to eat the biggest breakfast, smaller lunch and the smallest dinner.
Because our cells are more receptive to glucose early in the day, it has been proposed that bigger breakfast would be beneficial for fat loss and health.
However, when it comes to weight loss alone, the overall caloric intake is still top priority.
When it comes to sports performance, having sufficient energy for training is important. Physical activity and exercise has a huge influence on the glucose metabolism as it makes muscles receptive to glucose, so athletes benefit from bigger meals around their training, regardless of time.
To learn more about chrononutrition, check the episode with Danny Lennon.
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I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
You can also write me to questions at danweiss.eu
You can sign-up for coaching here: https://danweiss.eu/apply
Question. I’ve been in a 400 calorie deficit for about 5 weeks and I gained 2 pounds. I’ve been working out a lot and lifting as well. I did definitely lose fat and gain some muscle. But people always say - if you are in a calorie deficit you’ll lose weight. But will you always? Or can you just lose fat and gain weight if you gain muscle? Idk
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I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
You can also write me to questions at danweiss.eu
You can sign-up for coaching here: https://danweiss.eu/apply
Why I don't create meal plans for clients and why they are better for it!
You can sign-up for coaching here https://forms.gle/gZBJ5gycCNA764pJ6
I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
You can also write me to questions at danweiss.eu
EP 40 Q&A The question comes form my IG direct messages @performanceoptimized
I invite you to send me questions directly through DMs on IG or Facebook just search for @performanceoptimized and follow to get them answered.
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I have also limited spots open for online nutrition coaching so if you have questions or your are interested in improving your health, body and performance, write me to daniel@danweiss.eu
Apply for coaching at www.danweiss.eu/apply
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If you have been struggling with making permanent changes in your life, you have been trying to constantly do more, you might be too hard on yourself.
https://weiss.appointlet.com/s/15-minute-intro 15 minute strategy call
Sign up for newsletter (and you will also receive my oatmeal guide ) https://www.subscribepage.com/oatmeal
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I have also limited spots open for online nutrition coaching so if you have questions or your are interested in improving your health, body and performance, write me to daniel@danweiss.eu
Apply for coaching at www.danweiss.eu/apply
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Five things that will enhance your life, body, mind and overall well-being. Grab them during Black Friday sales, or anytime!
- Blue light blocking glasses
- Suspension Training System
- Resistance Bands
- Instapot or other automatic multicooker.
- Scribd : Use this link to get 60 days free. https://www.scribd.com/g/27xvjf
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I have also limited spots open for online nutrition coaching so if you have questions or your are interested in improving your health, body and performance, write me to daniel@danweiss.eu
Apply for coaching at www.danweiss.eu/apply
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Lose weight, not progression! Improve fitness and continue growing one step at a time.
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I have also limited spots open for online nutrition coaching so if you have questions or your are interested in improving your health, body and performance, write me to daniel@danweiss.eu
Apply for coaching at www.danweiss.eu/apply
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Alex, one of my former clients, shares with you today how she improved her sleep and relationship with food and how she got stronger mentally and physically by doing less. Alex originally came to me with a weight loss goals just before the COVID quarantine and we discovered she had a negative relationship with food and exercise that prevented her from improving her lifts and losing fat. Today I am catching up with her, three months after we concluded our work together.
Besides sharing how she found her way to gym gains, restful sleep and peace with food, Alex also gives advice on how to get more protein on a vegan diet.
This is a must-listen-to for active women!
Instagram handle: @alexandramunns
Find out more at https://danweiss.eu/alex/
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I would like to mention that you will find all the mentioned research and topics or how to connect with my guests linked in description. I have also limited spots open for online nutrition coaching so if you have questions or your are interested in improving your health, body and performance, write me to daniel@danweiss.eu
Apply for personal coaching at www.danweiss.eu/apply
--
Apply for personal nutrition coaching at https://danweiss.eu/apply.
Buy me a coffee: https://www.patreon.com/WeissNutrition
My guest today is Tina Šparovec, from Human Performance Center in Slovenia. With her Masters degree in nutrition and biomedicine, intertwined with the knowledge of female and sports physiology, she who works with female athletes and women who need help correcting their hormones and menstrual cycle. She also work with female athletes to improve their performance through adjustments in nutrition and training. We speak about specifics of female physiology and their training and nutrition needs.
To refresh your memory, Relative Energy Deficiency is a state when athlete does not fuel their body properly, knowingly or not. It is especially common among endurance and aesthetic athletes
For additional resources and information go to https://danweiss.eu/female-athlete
Symptoms of RED-s are:
- increased fatigue;
- decreased recovery and performance;
- muscle loss;
- frequent injuries like stress fractures due to lower bone density
- resistance to fat loss and even fat gain;
- loss of periods and libido and possibly infertility;
TIME STAMPS
3:00 Why I have personal interest in RED-S
8:45 Why we need to educate coaches about female nutrition needs.
12:45 Stop comparing yourself with what you see in the social media.
14:45 Prevalence of RED-s, disturbed hormonal balance in female athletes and general population.
17:25 What are the signnals of hormonal disbalance?
20:45 What to do when you notice some of the symptoms of RED-s.
24:20 The mental side of recovering from RED-s
25:20 Differences between female and male body and how it applies in training and nutrition.
33:45 Intermittent Fasting in females
44:33 Wrap up: Track your menstrual cycle to see changes in your nutrition and performance. Coaches and nutritionists should lead their female clients to track their menstrual cycle.
The main factors in Relative Energy Deficiency syndrome are: Exercise & Nutrition
In the previous episode Matt Bach and I spoke about Relative Energy Deficiency in male athletes, so that might be also worth checking out.
In this episode I speak with triathlete Matt Bach on topic of relative energy deficiency.
Relative Energy Deficiency is a topic that had not much attention until recently. It goes by shorthand REDs, and it is more discussed in context of female athletes as female athlete triad.
Relative energy deficiency is a state when athlete does not fuel their body properly, knowingly or not. It is especially common among endurance and aesthetic athletes, and while research on this topic is pretty scarce, it also affects male athletes!
Here are some of the symptoms of REDs. increased fatigue, decreased recovery and performance, muscle loss and resistance to fat loss and even fat gain, loss of periods and libido and possibly infertility, and from the long-term perspective bone density loss.
Matt and I discuss the red flags of Relative Energy Deficiency in male athletes as Matt Shares his story from finding out about it to how he overcame it.
Matt Bach won Ironman Maryland in 2014 with a time of 8:51, was the top amateur and 6th overall at Eagleman 70.3 in 2015, then 72nd overall in Kona 2015. Matt has been using UCAN since 2014 – he had GI distress and bonking issues prior to that, but UCAN helped him transform his approach to triathlon nutrition. He is such a big believer that he now works for the company as their Director for their Endurance Business. Matt worked on Wall Street for 9 years prior to making this career change. He lives in Summit, NJ with his wife, two kids (2 and 3 years old), and two long-haired miniature dachshunds. He holds an MBA from Temple University and he loves a good cold beer.
Instagram handle: @IronMattBach
Facebook: @IronMattBach
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I would like to mention that you will find all the mentioned research and topics or how to connect with my guests linked in description. I have also limited spots open for online nutrition coaching so if you have questions or your are interested in improving your health, body and performance, write me to daniel@danweiss.eu
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Time Stamps:
3:00 Why I have personal interest in RED-S
5:40 Problems with RED-S, how athletes get into the state of Relative Energy Deficiency
8:20 Difference in RED-S between men and women
9:35 Is it normal and fine to be in the state of RED-S for a short period of time?
11:11 Matt's background in endurance sports
11:55 Beginning of the Matt's issues - "The more, the better mentality" , more training and under-fueling. Endurance exercise causes reduction in hormonal health (lower testosterone).
14:45 How Matt noticed the symptoms of RED-S
20:30 How Matt balanced his training to overcome the results of RED-S, such as chronic fatigue and low libido
23:20 How doing less in context of RED-S is better, leads to improved training and body composition
27:30 How Matt started with an endocrynologist to overcome RED-S
30:05 Genetic component of susceptibility to RED-S
31:50 Wrap up: Take away points
- Be aware that it can happen to you
- Go get bloodwork done if you are experiencing some of the symptoms
34:50 I share a story of my client
The main factors in Relative Energy Deficiency syndrome are:
- Exercise
- Nutrition
Today's episode is a comprehensive guide to training or all that you need to know. If you are new to fitness, I bet you have a lot of questions about training. There are also a lot of misconceptions about the best way to exercise, especially targeted on women.
How to exercise, when to exercise, how much to exercise, do you need to do HIIT or any other training to reach your goals? How to find time to exercise. Maybe you already love to exercise and in that case you are probably asking how to take it to the next level. And what about training on empty stomach first thing in the morning?
These are just some of the topics we discussed with K. Aleisha Fetters, MS, CSCS in today's episode.
It takes a lot of time and effort to bring experts into the podcast so if you like the podcast, please rate it, share it with friends and family so together we can promote health and fitness that is so needed.
I also have spots open for personal nutrition and fitness coaching, you can apply by emailing me to daniel@danweiss.eu
K. Aleisha Fetters is also co-author of the book Give Yourself More, which I highly recommend to everybody.
Get the Give Yourself More e-Book
For many women, body goals are all about loss. In Give Yourself MORE, Georgie Fear and Aleisha Fetters will teach you how to flip that idea of “loss” into their joyous concept of “more.”
Episode time stamps:
03:00 What is smart strength training?
04:40 We discussed why workout plans or meal plans are sub-optimal to working with a coach and advantages of working with a coach.
6:20 Typical problems people face with strength training. Mindset and your relationship with exercise. Equipment needed and starting to exercise.
14:30 How to find the right exercise for you.
17:00 I don't have time for an hour long workout, what should I do? Micro-workouts!
21:50 Microworkouts: Ideas how to exercise throughout the day and get a decent workout out of it.
25:30 How much success can a person achieve by moving more and implementing micro-workouts. Is it enough?
28:030 How to work out, if you workout a few times a week for health and looks.
32:00 Rest is needed for recovery and to make progress. But how to rest even if you love exercise?!
34:45 I give a tip how to increase your NEAT (non exercise activity) easily. It is why some people struggle to lose weight!
37:00 Calorie counting vs. intuitive eating
40:00 All about HIIT training. Pros and cons, fed and fasted, and is it really necessary?
Today I speak with Georgie Fear, the co-author of the book Give Yourself More: A science backed six-part plan for women to hit their weight-loss goals by defying diet culture.
If you are a man, don't skip this episode because what we speak about applies to any gender. During our talk you will find out what the book is about and how the diet culture holds us back from achieving our weight-loss goals and what you can do about it.
For many women, body goals are all about loss. In Give Yourself MORE, Georgie Fear and Aleisha Fetters will teach you how to flip that idea of “loss” into their joyous concept of “more.”
If you like the podcast, please rate it, share it with friends and family.
About Georgie Fear, RD CSSD:
Helping people reach their goals and eat happily-ever-after is my life, and that means going against an entire industry. The diet industry thrives on millions of people waking up each day and feeling "not good enough". It sells you lies, promotes your appearance as your only worth, and it ensures it's own survival by setting you up to fail. It pretty much goes against every fiber of my being.
I believe in honest sharing and scientific evidence. I value empowering people, and believe that love is the most powerful catalyst for change. (It's also sometimes the hardest tool in the box to find). I also believe that with practice, we can get better at anything we want to.
Every day I'm practicing too, as well as coaching, eating, exploring and learning. I invite you to read along and share my journey.
--- TIME STAMPS ---
00:02:00 What is the book about?
00:06:00 How we strive for LESS and why it actually makes us unable to reach our goals.
00:09:00 Six areas of our life
00:09:35 How we use exercise as a punishment and why it is ineffective
00:11:30 Do you exercise to eat? Our body needs energy just to survive, even if we don't exercise!
00:12:45 What if instead of reducing what or how often you eat, you added more nutrients!
00:14:00 How to strive for MORE
00:15:27 How changing the way you think (giving yourself MORE) and adding pleasure into your life leads to weight loss and better life.
00:20:05 I share how one of my clients embodies these principles and now is losing weight without even trying.
00:22:30 Exploring your emotions - Inability to name your emotions is connected with emotional eating.
00:27:40 Georgie about Give Yourself More support Facebook group
PODCAST page https://danweiss.eu/give-yourself-more/
Follow @performanceoptimized on Instagram and feel free to message me and ask questions.
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Chris Masterjohn, PhD. makes an excellent job at making complex science understandable by masses. He joined me in this episode to bring to you the best vegan specific nutrition advice so you can thrive!
Vitamins and Minerals 101is a comprehensive course about vitamins and minerals that anybody can benefit from. If you are new to nutrition, this course will educate you in a funny and easy to understand way about how to spot vitamin deficiences, how to correct and prevent them on any kind of diet. Chris also educates you about special conditions and interactions of various vitamins and minerals and special considerations for example if you are a vegan or pregnant.
In this episode we cover:
- Chris' background and why vegan diet did not work for him
- connection of vegan diet and other factors on mental disorders, specifically anxiety
- We talk about zinc, which is a mineral that especially vegans can get deficient in and how to troubleshoot it. It might be the mineral that prevents you from building muscle even if you get enough protein!
- I speculate that ketogenic diet might hinder your ability to learn new things.
- Then we talk about Omega 3s. Do vegans and also general population need to supplement it?
- And we finish by talking about joint supplements for athletes.
Time Stamps
00:05:15 Chris' history and experience with vegan diet and what lead him to nutrition research
00:11:30 Why some people thrive on the vegan diet while the other don't do well
- anxiety disorders and eating disorders
- predispositions that might make your health hard on the vegan diet
00:24:20 Asking the wrong questions in nutrition
00:27:20 Question: What is the relationship between cholesterol and CNS sensitivity
00:32:30 "People who think more and who engage in a lot of learning have higher need for brain related nutrients"
00:34:40 Zinc needs for creating muscle mass
00:35:20 Might ketogenic diet hinder your ability to learn?
00:40:40 Building muscle on the vegan diet and it's connection with Zinc, which is problematic in vegan diets
00:49:55 Omega 3s in vegan diet - conversion of ALA to DHA
- biotin, sufficient calories, protein and carbs boost conversion
- diabetics and overweight people hinder conversion
- calcium and maybe zinc impacts conversion
- genes impact conversion
00:56:25 Vitamins that require metabolic conversion from the plant foods: DHAs, vit. A, B3 (Niacin) B5, B6, K2,
01:01:03 Supplementing Omega 3 DHAs for general population and psychiatric
01:04:45 Joint supplements for runners
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STRATEGY CALL https://danweiss.eu/strategic-consultation-call/
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For full show-notes and additional resources visit https://danweiss.eu/eating-disorders-ailey-jolie/ Time stamps Ailey's background
00:07:45 Ailey competes in Miss Teen Canada and her background with ballet.
00:09:00 the moment she realized there was something wrong
00:10:20 eating disorders in aesthetic sports
62% of women and 32% of men are affected
anorexia and body dismorphia
00:16:22 the root cause of eating disorders
orthorexia "an obsession with being healthy is not being healthy. It is just obsession."
00:22:33 exercise addiction and the problem with not being in touch with your body
00:26:07 are athletes afraid to tap into their intuition and why the best athletes are less control oriented, less analytical and more intuitive
00:33:51 overexercising
purging by exercise - "I exercise so I can eat"
exercise addiction
blunted dopamine receptors
00:45:00 Preventing disordered eating
Anastasia Zinchenko, PhD joined me to discuss protein. Anastasia is a scientist who specializes in protein - so she is the perfect fit for this topic! But what is more important, Anastasia walks her talk! She is a powerlifter, and she has built all her muscle and strength on a vegan diet.
Topics covered in this episode:
- We dive into Anastasia's background , how she became vegetarian and the a vegan and a scientist;
- We quickly mention our thoughts on the ideal diet and what we think is wrong with how people relate to food;
- We discuss differences in plant and animal sources of protein;
- Anastasia gives her vegan specific protein requirement recommendations for vegans or anybody who want to source their protein from plants;
- We cannot omit some myths about protein;
- Anastasia also explains why we should not be afraid of processed foods such as TVP or seitan and how to use it
- Then she answers your questions, specifically, why you might look soft while trying to build muscle and why muscle soreness is not the thing to aim for in your training!
Time Stamps
00:09:33 What is an ideal diet?
00:10:03 Should we eat like our ancestors?
00:15:33 How we lost our touch with the food we eat
00:17:30 Disordered eating, food obsession, binge eating
00:18:30 What made Anastasia interested in protein research? Anastasia became vegan and build her muscle at the same time!
00:20:05 Differences between animal and plant-based sources of protein.
As a vegan you want to get protein from different protein sources: legumes, grains and nuts&seeds
00:22:10 How much protein vegans need?
00:28:50 Proteins are needed for different body functions, not only for building muscles.
00:29:50 Importance of protein for elderly people.
00:31:00 Protein recommendations for plant-based sources.
00:32:50 What kind of problems do people on a plant-based diet face? Anastasia speaks about positive and negative processing of food.
00:38:00 What is the deal with highly processed vegetable proteins like TVP? Can we consume them safely?
00:39:30 Are anti-nutrients in soy problem? Processing it is a good example of positive processing of food. Sprout, pressure cook and ferment your legumes.
00:44:19 What is Anastasia's advice for people who want to build muscle but they look soft.
00:48:35 Why you should not train to the point of muscle soreness. Muscle soreness is a genetic issue, there is also a pain tolerance issue and how severe the soreness is.
00:54:25 Who does Anastasia work with and how to connect with her. If you feel like you might have an eating disorder, you are looking for a training paln or customized meal plan, visit www.sciencestrength.com
For full show notes together with supplementary materials visit https://danweiss.eu/plant-protein-debate/
Don't forget to leave a rating and a review ;)
Emotional eating is a very important topic because food can be easily misused to change our emotional state. Just think about the role of food in your life. Chances are you have specific food to celebrate, cry, or be angry with. The problem is if we use food to change our state instead of solving issues.
Anastasia and I point out how emotional eating works and what you can do about it. Being able to discover your emotional eating patterns and work with them will improve the quality of your life!
Show Notes with useful tips and key take-aways are available at https://www.danweiss.eu/emotional-eating-podcast
Time Stamps
15:00 Are there gender differences in likelihood of emotional eating?
17:15 Are genes the cause of our emotional eating tendencies? genetics load the gun and environment pulls the trigger.
20:30 What can you do if you have trouble with emotional eating? Different strokes for different folks. Limit trigger foods.
50:50 How I overcame my peanut butter addiction
58:30 Why mental progress is even more important than number on scale
1:00:50 Food rules Anastasia followed that she would now consider absurd
Show Notes with useful tips and key take-aways are available at https://www.danweiss.eu/emotional-eating-podcast
You can find the previous episode with Anastasia, where she talks all about vegan protein here.
You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
Don't forget to rate and share the love ;)
Nitric Oxide is a very important signaling molecule that is naturally produced in our body but the problem is that there are lifestyle factors that hinder the production of NO. Therefore, it has been linked to cardio-vascular health, sexual and mental health as well as popular as a sports supplement (you've probably heard about beetroot extract). But can it be also a good supplement to prevent virus infections? Dr. Bryan believes it can.
Time stamps available at https://www.danweiss.eu/nitric-oxide-2
You can find the previous episode with Dr. Bryan here.
Dr. Bryan's website: https://drnathansbryan.com/
You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
People (who are generally healthy) who keep struggling with weight loss have typically one thing in common - a restrictive mindset.
They keep cutting calories, excluding foods and food groups, and over time develop a negative relationship with food.
In this episode I discuss how to move from restrictive to a performance oriented mindset.
What I propose instead is to have a performance oriented mindset...
👉 focus on performance goals such as strength power, endurance, feeling energetic
👉everything else will fall in line
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TO FIND ADDITIONAL INFORMATION, VISIT: https://danweiss.eu/hulmi/
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Time Stamps
00:05:00 Differences in males and females in physique competition
00:08:30 How to optimize health while cutting for a physique competition
- training
- nutrition
- diet breaks
00:14:30 Recovery after weight loss period
00:17:00 Changes in metabolism and health markers during diet
00:19:40 Training schedule used in Juha's studies
00:21:00 How long should a diet period be? Long or short?
if you are flexible, you will succeed better."
00:27:22 Benefits of diet breaks
00:28:42 Problem with long diets in context of physique competition
00:30:52 Juha and I discuss high fat low carbohydrate (HFLC) diet presneted by Antonio Paoli
- personal differences
- who it can be good for and for whom not so much
You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
In this episode, I speak with Georgie Fear RD, CSSD, who eagerly shares with me secrets about weight-loss.
We dive into the habits that anyone can develop to get and stay lean and we will also look into disordered eating behaviors, Intermittent Fasting, carbs, what works and what does not, how to treat yourself without it being damaging to your goals…
00:03:13 Intro
00:07:45 How Georgie's bad relationship with herself leads her to nutrition
00:16:33 Lean Habits
00:21:59 Core habits
00:23:00 Strategies for eating
- Meal frequency
- Intermittent Fasting
00:28:50 Intuitive eating
- Four physical cues for satiety
- How different macronutrients affect your hunger
- Practical implications for managing your hunger
00:41:15 Intuitive eating and principles for general population vs athletes
- How hunger works in relation to different activity levels
- Should you refill all the calories you burnt during your long run / long ride right away even if you are not hungry?
00:48:28 The benefits of eating carbohydrates for health and performance
- Performance benefits of carbohydrates;
- Role of carbohydrates in recovery;
00:55:00 Lean habits to stay lean year-round!
- Are cookies little evil monsters?
- How to keep treats sweet or salty in your diet and succeed to stay lean.
- “Skip the stuff that is not that amazing!”
01:08:00 Georgies favorite food / cuisine
Simone Harding helps people to create a healthy relationship with food and with their body. Often, her clients weight does not change, but how they relate to their body does!
Her views and expertise involve her previous experience with distorted body image, yoga practice, clinical practice and behavior change.
For full show notes visit https://danweiss.eu/simone-harding/
TIME STAMPS
3:50 Introduction
6:50 Simone's first introduction to intuitive eating
9:38 Does a person who diets down to their ideal body image become happy? - It depends.
17:30 Fear of not being enough and how it speaks to the idea of unhealthy relationship with food.
33:00 Addressing your WHY?
43:10 Pros and cons of vegan diet:
- "They (people) take a dietary principle that might be rooted in reasonable science but rather than do it moderately they do something to the end of degree so rather than having a plant-based diet they have a plant only diet. And they wonder why they don't feel good on it, because they are not meeting their nutritional needs."
- Heavy reliance on starches and nut butters.
- Eating on the go.
- Develops skills in the kitchen.
- It brings people together via cooking and inspires them to
47:30 Intuitive eating - what is it?
- Is it eating whatever you want, whenever you want?
- We are conditioned to look at food as good/bad, Healthy/ unhealthy and we become disconnected from what we really want to eat.
- We have in our minds the idea that if we could if all foods were equal and had no caloric value, we would choose burgers, pizza, ice cream. It is not true.
- Intuitive eating is just a framework about thinking about food differently. It can be adapted to any individual.
- It (intuitive eating) looks at health as a continuum not an outcome.
Some of the principles of Intuitive eating that leads you to trust your body a bit more and choose foods you really want to eat rather than what you think you are supposed to eat:
- Reject the diet mentality
- Make peace with food
- Challenge the food police
1:05:00 Confirmation bias -
- What we look at constantly we seek. You need to look at things that are more inclusive to be more realistic.
- Most women don't walk around at 20% body fat!
- Choose who you follow consciously.
- Sometimes knowing more is detrimental for your success.
1:10:00 Basics of nutrition
- Look at the basics! Don't miss forest for trees.
- Be playful.
1:19:00 Wrapping things up
- When and who intuitive eating is not ideal for.
- "Moderating your feelings through foods is no different to moderating your feelings through drugs or alcohol."
Mentioned in the episode:
@bodiposipanda https://www.instagram.com/bodyposipanda
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IG and FB: @performanceoptimized
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Do you wonder what makes a great coach or a great athlete?
It is combination of mindset, training and recovery.
David Brown @drxercise is an expert on the subject and he shares with us his knowledge on these topics.
What we talk about is:
- What makes a great coach and an athlete?
- How to lose fat AND build muscle at the same time.
- Training and nutrition for OCR athletes
- How to recover well
TIME STAMPS:
06:00 About David's work and his E3 philosophy
14:00 What it takes to excel as an athlete
15:35 DNA testing for genetic make-up (sport identification and nutrition considerations)
19:00 What makes a great coach?
23:00 What has been the most challenging aspect of coaching for David?
23:40 How to build confidence as a coach / athlete?
30:53 How to cut fat while building muscle.
33:53 Training manipulation for muscle building in a caloric deficit.
39:43 Training for OCR
44:40 Nutrition for OCR
47:14 What was the biggest challenge when coaching @simplywhimsical who is a vegan?
49:00 Best practices for recovery , physical and mental.
Mentioned in this episode:
- Rebecca Clements @simply_whimsical make sure to check the episode with Rebecca here https://danweiss.eu/simply-whimsical/
- Charles Poliquin
If you enjoyed the episode, please rate and share the podcast so I can reach more people with information that can change their life to better!
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What if you decide one day to pack your stuff and move to a different country? This is the thought that many of us had at some point in our life. Majo Srník did it when he moved to Canada in 2011 to start a new life with his girlfriend.
Overcoming struggles of life he decided to seek a new challenge - running.
It happened when he asked himself one day "What if I went for a run?" And so he threw away his cigarette and started running. He liked the feeling and decided that if he wants to run longer, he needs to stop smoking.
From there on, it was just a matter of time till he got to ultra distances. Actually, it took him just three years from his start in running to cooperation with brands like Vivo Barefoot, Luna sandals, and Nathan - a dream of many athletes.
Important to say, he is not an elite runner, but he enjoys it more than most people do and that is what counts here. To be happy in life, do things that make you happy. Grind is necessary but if you are to grind yourself to the place where you do things for the sake of doing them, that is not sustainable.
Majo shared a lot of life wisdom like the one above during our conversation and that is why you should listen to this episode of Average to Exceptional.
Follow Majo on IG: @majocalgary
Join my FB group for inspiration, support, and to take your life from average to exceptional:
https://www.facebook.com/groups/803033073180211/
For personal coaching, contact me here.
Richard Diaz is a legendary coach, who specializes in OCR. He is the go-to guy when it comes to improving your running mechanics, making changes to your running form, and get the edge out there on the field. Richard Diaz has been in the business for decades and his athletes take top places in the OCR events. Just to mention a few, Hunter McIntire, Faye Stenning, or Veejay Jones (the youngest Spartan Pro athlete) Show notes:
3:30 – How Richard enjoys life and what he does
7:35 – Mechanical threshold – testing the correct running technique
15:30 – How to train for OCR focus on the weaknesses first; training specificity; how much to run;
25:00 Training tips for beginners – How to prepare for OCR
33:30 Tips for intermediate work on the basics and efficiency;
37:30 Correcting your running & recovery testing your HR response; signs of overtraining; nutrition “As an athlete nutrition should be given”
53:21 Propper nutrition for athletes ketogenic diet; training your body to burn fat;
CONNECT WITH RICHARD DIAZ
Website: http://www.diazhumanperformance.com/
Sign up for Richard’s Clinics: http://www.naturalrunningcoach.net
Podcast: http://www.naturalrunningnetwork.com
--- Join My FB group Performance Lifestyle: https://www.facebook.com/groups/80303...
IG: @performanceoptimized
Web: https://www.danweiss.eu
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In this episode I had a great priviledge and honour to discuss nutrition and training with a legendary author, coach, nutritionist, Matt Fitzgerald!
To connect with Matt, you can reach him via:
Website
Mentioned in the episode (in no particular order):
- 80/20 of running
- Diet Cults
- How Bad Do You Want It?
- The Endurance Diet
- 80/20 Triathlon
- Purpose of race nutrition
Below, you can find the topics and questions we discussed with time-stamps.
3:15 What is the best diet for endurance athletes?
5:58 Carbohydrate intake for endurance athletes – Carbohydrate centered diet
7:48 Nutrition periodization
10:48 Diet trends
11:43 Glycogen depleted workouts
12:35 Fasted training
16:44 Fat adaptation
19:35 I’d like to know if he has seen success with vegan/veg LCHF diets – High fat and vegan performance
22:57 Does Matt have any experience with Gu/gels building up insulin resistance or contributing to NAFLD?
25:33 Problems fueling during a race and long workouts,
28:35 GIT issues and training your stomach
31:45 What were the major differences in training when comparing the professional running camp he attended and the way he used to train?
36:00 Cramping
41:36 Endurance diet, focusing on quality of foods
44:27 Intuitive eating
47:00 How does Matt recommend using the concept of periodization for training with his 80/20 training
49:31 Tapering
50:43 Off-season training
53:50 Pushing yourself mentally, how to find the sweet spot when you are pushing yourself but you don’t go over a threshold
58:33 News from Matt on his new book, 80/20 of Triathlon Training
Leave your rating and review :)
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Spartan Race Krynica Ultra Winner Sebastian Conrad Håkansson joins me today in an open conversation about his experience from his last race held in Krynica, Poland.
Some of the topics we discussed involved:
- about Sebastian's background in sports;
- preparation for Spartan Ultra;
- nutrition;
- Sebastian's risk & reward;
- future of OCR and Spartan race as Olympic sports.
Time Stamps 02:45 Sebastian's feelings from Spartan Ultra
10:00 What made Sebastian decide to take on the Ultra. He was not preparing for it
11:00 Sebastian's background in sports and how he got to OCR
18:50 We speak about nutrition during the race and on course and Sebastian's risky decision to run without nutrition for the first half of the race
22:54 How Sebastian trains
34:00 Sebastian's nutrition
42:15 Future of OCR as an Olympic sport
50:35 What Sebastian is planning
Connect with Sebastian:
IG @sebconrad
Leave your rating and review :)
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Energy metabolism is one of the basic topics of nutrition that is often misunderstood and misinterpreted. Danny Lennon, MSc in Nutritional Science, explains energy needs and the importance of carbohydrates for athletes and then we dive into fat-adaptation, fasted exercise, and recovery.
We also mention body composition changes and Danny then explains Chrono nutrition and how it affects our health.
Sigma Nutrition Radio on Facebook
Danny on Instagram or @dannylennon_sigma
Sigma Nutrition website
Circadian eating: * Circadian misalignment is typical among shift-workers. * Internal circadian rhythms play a large role in physiology and overall health. * Lifestyle (eating and sleeping pattern) can promote or disrupt circadian rhythms. * Disrupted circadian rhythms compromise health and increase the risk of disease. * We response differently to food based on the time of the day we eat it. * Our insulin sensitivity is higher in the morning hours. * Symptoms of circadian misalignment can be similar to a jet-lag.
TIme Stamps:
- 07:30 Understanding energy systems
- 13:00 Carbohydrate periodization, performance and physiological adaptations to different
- 21:00 Significance of carbohydrate periodization
- 22:45 Nutrition considerations for mixed sports such as team sports and OCR
- 27:00 Measures to track your recovery. How to know you are under-recoverring.
- 29:00 Mental side of under-eating / under fueling, relative energy deficiency, fear of gaining fat
- 34:00 Disordered eating behavior
- 38:45 Chrononutrition: How meal timing impacts our health
- 42:30 When to eat for health? Metabolic implications of circadian eating.
- 43:30 Insulin sensitivity
- 47:00 Health effects of circadian misalignment
- 50:20 The most important things to remember if you want to leave a happy and healthy life
- 55:00 QUESTION from audience: As a coach, how to best work with people who have a preferred dietary strategy, i.e. keto, paleo, high carb, vegan and it interferes with their goals.
Mentioned in the episode
Race-walker study by Burke et. al.
Orthorexia - disordered eating
Leave your rating and review :)
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Nancy Clark's Sports Nutrition Guidebook 6th edition is out and with it we come together to discuss what's new in the book!
Some of the topics we discussed involved:
- carbohydrates
- recovery
- processed foods
- insulin sensitivity
- eating disorders
- FODMAPs
Time Stamps 00:03:30 Nutrition recommendation according to Dietary Guideline - Sugar
00:06:00 Place of processed foods in athlete's diet
00:09:00 Saturated fat
00:11:00 Cholesterol
00:14:50 Glucose tolerance and sugar in context of athletes vs. unfit person
00:16:00 Fear of Carbohydrates
00:19:00 High-fat & ketogenic diet
00:22:00 Eating disorders & RED (Relative Energy Deficiency)
00:24:50 Relative Energy Deficiency in athletes
00:28:40 Why you are more hungry on off days
00:32:00 Carbo loading
00:34:13 FODMANPs in context of pre-exercise nutrition
Please share the episode if you liked it and don't forget to rate and share it!
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