Protein

In this conversation, Wade Lightheart and Matt Gallant discuss various strategies for weight loss and optimizing metabolism. They emphasize the importance of reverse dieting, setting goals, and understanding the psychological aspects of weight loss. They also address the unique challenges faced by women and the role of nutrigenomics in personalized nutrition. The conversation covers the importance of macronutrients, micronutrients, and fiber in the diet, as well as the different phases of ketogenic adaptation. The impact of exercise on metabolism and the role of psychology and emotions in weight loss are also discussed. The conversation concludes with key strategies for long-term success, including consistency and decision-making. In this conversation, Matt Gallant and Wade Lightheart discuss various strategies for optimizing health and fitness. They emphasize the benefits of consistent eating habits, including the psychological benefits and the impact on gut health. They also highlight the importance of high-quality sleep for muscle building and overall well-being. Additionally, they discuss the impact of micro exercise movement on calorie expenditure throughout the day. The conversation also touches on the flaws in traditional health advice and the need for individuals to take control of their own health. Finally, they introduce the Ultimate Nutrition Bible as a comprehensive resource for improving dietary habits and overall health.

Get the book: The Ultimate Nutrition Bible! For an exclusive offer for Radically Loved listeners go to ultimatenutritionsystem.com/radicallyloved

Not only will you get 10% off by using the promo code radicallyloved10, you’ll get over 200 recipes worth of cookbooks along with other bonuses as a thank-you for listening to the show!

Takeaways

1. Reverse dieting can be a helpful strategy for rebuilding metabolism and increasing calorie intake without regaining body fat.

2. Setting goals and maintaining a sense of purpose are crucial for long-term weight loss success.

3. Understanding the unique challenges faced by women and addressing hormonal fluctuations is essential.

4. Optimizing macronutrients, micronutrients, and fiber intake is important for overall health and weight management.

5. Consistency, preparation, and resistance training are key factors in achieving and maintaining weight loss goals. Consistent eating habits can have psychological benefits and positively impact gut health.

6. Traditional health advice may not always lead to optimal health outcomes, and individuals should take control of their own health.

Time Stamps:

00:00 Introduction and Reverse Dieting

03:15 Setting Goals and Psychological Edges

04:40 Weight Loss and Battling Biology

08:16 Strategies for Long-Term Success

10:29 Addressing Women's Unique Challenges

18:13 Optimizing Metabolism and Hormones

21:01 The Importance of Nutrigenomics

22:26 Macronutrients and Micronutrients

25:30 The Role of Fiber in the Diet

32:03 The Four Phases of Ketogenic Adaptation

35:00 The Importance of Micronutrients

42:05 The Impact of Exercise on Metabolism

47:28 The Role of Psychology and Emotions in Weight Loss

55:06 Key Strategies for Success

58:22 The Importance of Protein, Preparation, and Resistance Training

01:00:43 Consistency and Decision-Making

01:02:39 The Benefits of Consistent Eating Habits

01:03:38 The Importance of High-Quality Sleep

01:04:37 The Impact of Micro Exercise Movement

01:07:23 The Flaws in Traditional Health Advice

01:09:12 Investing in Health for a Better Quality of Life

01:10:10 The Ultimate Nutrition Bible

Resources

Matt Gallant is a kinesiologist with a degree in the Science Of Physical Activity and the CEO/Co-Founder of BIOptimizers. He’s been a strength and conditioning coach for multiple pro-athletes, a self-defense instructor, and has over 18 years experience formulating supplements. He’s been successfully following a mostly ketogenic diet for over 30 years. He’s also a serial entrepreneur who’s built over 14 profitable companies.

Wade T. Lightheart is a Certified Sports Nutritionist Advisor and president/director of education and co-founder of BIOptimizers. As a plant-based and drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who competed in both the IFBB Mr. Universe and the INBA Natural Olympia by the age of 31. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at The PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours.

Connect with Wade and Matt

• Website: https://bioptimizers.com/

• The Book: ultimatenutritionsystem.com/radicallyloved

• Facebook: https://www.facebook.com/BiOptimizers/

• Instagram: https://www.instagram.com/bioptimizers/

• YouTube: https://www.youtube.com/bioptimizers

Connect with Rosie Acosta:

• Get You Are Radically Loved the book: https://www.radicallyloved.com/book

• Listen to Rosie on Radio Headspace: https://open.spotify.com/episode/51BBKoCzz2Wzmi7TTsYfNI?si=65bc001ec09d4e8e&nd=1

• Create a daily meditation ritual in just seven days! Download BUILD YOUR DAILY MEDITATION RITUAL and other freebies at https://www.radicallyloved.com/free-stuff!

Connect with Tessa Tovar:

• Website: https://tessatovar.com/

• Instagram: https://www.instagram.com/tessamarietovar/

• YouTube: https://www.youtube.com/channel/UCHMYm-7kNZfulgaiCi2w8Cw

• Outside the Studio Podcast: https://podcasts.apple.com/us/podcast/outside-the-studio-with-tessa-tovar/id1483077110

• Book of Poetry for Savasana: https://www.amazon.com/Dark-Moon-Book-Poetry-Savasana/dp/1731243588

In this podcast episode we discuss the power of protein. We cover the basics of protein, its importance for muscle recovery, and its role in fat loss. We dispel myths about protein and muscle building, discuss protein timing and meal planning, and provide tips for incorporating protein into meals. We address the use of protein powder and supplements, and caution against falling for marketing gimmicks.

Head to our website www.fitfemaleproject.com or instagram @fitfemaleproject to join our next 6 week project

Chapters
00:00
Introduction
00:49
The Basics of Protein
03:00
The Importance of Protein for Muscle Recovery
04:18
Protein and Fat Loss
07:22
The Thermic Effect of Food
09:50
The Role of Protein in Calorie Intake
11:38
Dispelling Myths about Protein and Muscle Building
13:15
Protein Timing and Meal Planning
16:58
Sources of Protein
21:56
Protein Powder and Supplements
25:16
Protein Marketing and Misinformation
28:09
Listening to Your Body and Prioritising Protein
30:53

View the Show Notes For This Episode

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Protein is a crucial nutrient that plays a vital role in maintaining and enhancing our overall health. Whether you’re an athlete looking to build muscle, aiming for weight management, or simply interested in optimizing your nutrition, protein can benefit you in some pretty amazing ways.

In today’s episode of my series I’m calling Health Bites, I discuss all things protein—its importance for your health and well-being, how to increase your protein intake, and even a delicious protein-rich smoothie recipe I use to start my day off right.

This episode is brought to you by Cozy Earth and AG1.

Right now, you can save 40% when you upgrade to Cozy Earth sheets. Just head over to CozyEarth.com and use code DRHYMAN.

Get your daily serving of vitamins, minerals, adaptogens, and more with AG1. Head to DrinkAG1.com/Hyman and get 10 FREE travel packs with your first order.

In this episode, I discuss:

• What is protein and why do we need it? (3:32)
• The biggest risk factor for age-related decline (6:48)
• How protein affects our appetite and metabolism (7:13)
• Why the quality of your protein matters (11:28)
• Getting adequate protein as a vegan (14:18)
• How much protein do you need and how to get more in your diet (15:42)
• My chocolate raspberry smoothie bowl recipe (19:07)

Mentioned in this episode

Seatopia.fish

Me at 40 years old vs 60 years old

Connect with Dr. Mark Hyman on Twitter, Instagram, Facebook, and YouTube

Hosted on Acast. See acast.com/privacy for more information.

Welcome to the podcast about how to use reason and science to live a long, healthy, decent life.

Subscribe to join the host, Greg Potter, as he unveils the latest science and the secrets of some of the most brilliant people, including scientists, coaches, entrepreneurs, and many others.

You can also find the Reason & Wellbeing on YouTube here.

People and resources featured in this episode:

Eric Helms, PhD. Find out more about Eric here. Follow Eric on Instagram here

Greg Potter, PhD. Follow Greg on Instagram here

Books: The Muscle and Strength Pyramids (Helms, Morgan, Valdez)

Journal article: Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

Podcast: 3D Muscle Journey

Podcast: Iron Culture

Podcast: Revive Stronger

Subscription research review: Monthly Applications in Strength Sports (MASS)

Website: 3D Muscle Journey

Disclaimer: This podcast is for informational purposes only. The podcast does not constitute the practice of medicine or any other professional healthcare service. The use of information on this podcast or materials linked from this podcast is exclusively at the listener’s own risk. The contents of this podcast are not intended to substitute for professional medical advice, diagnosis, or treatment. Listeners should not wait to obtain or disregard medical advice for any medical conditions they have and should seek the assistance of their healthcare professionals for such conditions. Under no circumstances shall Greg Potter, Greg Potter PhD Limited, or any guests or contributors to the podcast be responsible for damages arising from the use of the contents of this podcast.

Welcome back to the 5-part Performance Base Layer Series on the Purple Patch Podcast. This series aims to emphasize the importance of the foundational aspect of high performance, which is the performance base layer. It's built on the foundation of positive habits that foster a strong physiological readiness for good physical and mental health year-round and for years to come. The Purple Patch pillars of performance, which include endurance, strength, nutrition, and recovery, make up the core elements of the performance base layer.

Each week of the series, we have focused on a different pillar of performance. We started with endurance and movement, followed by strength and resistance training. Now, we move on to the third pillar: nutrition. Similar to the previous episodes, we will discuss this pillar from two perspectives. The first perspective is called "life performance," which focuses on anyone who seeks to improve their longevity, workplace performance, parenting skills, or anything related to their daily lives. The second perspective focuses on endurance athletes and highlights the specific needs and demands of seeking a podium finish.

In this episode, Matt shares insights on developing a well-rounded approach to nutrition to help maintain health, get battle-ready, improve resilience and adaptability, and ultimately leave you poised for long-term success in any arena.

Throughout this episode, we will use case studies and examples to highlight the importance of adopting healthy nutrition habits. We will also provide resources to assist you in your journey to better nutrition and developing your performance base layer.

Episode Timestamps

00:00 - 06:29 - Welcome and Episode Introduction

06:36 - 9:16 - Matt's News-ings

9:23 - 49:20 - The Meat and Potatoes - Episode 293: Performance Base Layer Series - Part 3: Pillars of Performance Applied (Nutrition)

Purple Patch and Episode Resources

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This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20

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Fasting is all the rage (and righfully so), but Dr. Rebecca cautions that it can backfire especially for those that are having thyroid and hormone health dysregulations.

Get the inside scoop on the biggest fasting mistake Dr. Rebecca sees being done over and over again that could secretly sabotage your hormones, and how to course correct.

NEXT STEPS:

- Ready to take your health to the next level? Learn more about my Thyroid Inner Circle Community. If my doors are open, you do NOT want to miss the opportunity to sign up! If doors are currently closed, join the wait list for the next opportunity to join: Thyroid Inner Circle

- Have you had a thyroidectomy? Join my Healing After Thyroidectomy Facebook Group

- Check out the basic and advance supplements I recommend for thyroid hormone health! Once you register, navigate to the "Shared Protocols" tab. Here you will find not only my thyroid protocols, but several others to support optimal health: Shop my online store

MY FAVORITE THYROID, HORMONE, AND ADRENAL TESTING:

- Get your free optimal thyroid e-book.

- Do you suffer from adrenal fatigue? Check out the Cortisol Awakening Response (CAR) test for detailed insight into your cortisol and cortisol levels throughout the day: Dutch CAR

- Do you have hormonal imbalance? Whether you are cycling or in peri- or menopause, consider taking a deep dive into your sex hormones and their metabolites: Dutch Complete

Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Drs. Warren disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests’ qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.

Chronic disease at an all time high and brain function slipping through our fingers. Those are only two reasons why you need to start your weight loss journey now.

I know it can be daunting to start something new, or maybe you feel embarrassed because you've tried to start many times before...whatever the reason, you are here today and that is a win! This is a perfect place to start and I have created this informative, easily digestible, video to help you with the first steps. The BASICS on how to get started on your journey to the healthiest you you've ever known. So listen in, get your note pad out, and get ready to fall in love with life again.

Studies from this episode:

https://www.hopkinsmedicine.org/gim/_documents/Faculty-Resource/The%20Skinny%20on%20Visceral%20Fat.pdf

https://pubmed.ncbi.nlm.nih.gov/32987813/#:~:text=To%20conclude%2C%20obesity%20appears%20to,in%20this%20area%20is%20difficult.

https://pubmed.ncbi.nlm.nih.gov/24845678/

This episode is brought to you by Rupa Health, ButcherBox, and HigherDOSE.

Not only is protein a vital component of healthy skeletal muscle, but it also is an essential lever in weight loss, stabilizing blood sugar, and reversing metabolic syndrome. And when it comes to animal-based protein, we can’t just say all meat is good or no meat is good; it’s a matter of what types and sources of proteins you’re eating and what the rest of your diet looks like too.

In today’s episode, I talk with Dr. Gabrielle Lyon, Dr. Stephan van Vliet, and Dr. Don Layman about how much protein we should eat, the effects of animal protein on the environment, the best protein sources, and more.

Dr. Gabrielle Lyon is an integrative physician who completed her fellowship in nutritional sciences and geriatrics at Washington University, St. Louis. She is board certified in family medicine and completed her undergraduate work in human nutrition vitamin and mineral metabolism. Dr. Lyon works closely with current and retired special operations military operators as a part of the Task Force Dagger Foundation.

Dr. Stephan van Vliet is a nutrition scientist with metabolomics expertise at the Center for Human Nutrition Studies at Utah State University. He routinely collaborates with farmers, ecologists, and agricultural scientists to study critical linkages between agricultural production methods, the nutrient density of food, and human health. His work has been published in The American Journal of Clinical Nutrition, Scientific Reports, The Journal of Nutrition, and The Journal of Physiology.

Dr. Layman is a professor emeritus in the Department of Food Science & Human Nutrition at the University of Illinois at Urbana-Champaign. Dr. Layman earned his BS and MS degrees in chemistry at Illinois State University and his doctorate in human nutrition and biochemistry at the University of Minnesota. He is recognized for his research on protein and amino acids for muscle health related to athletic performance, obesity, diabetes, and cardiometabolic health.

This episode is brought to you by Rupa Health, ButcherBox, and HigherDOSE.

Rupa Health is a place where Functional Medicine practitioners can access more than 3,000 specialty lab tests from over 35 labs. You can check out a free, live demo with a Q&A or create an account at RupaHealth.com.

Right now, new ButcherBox members can get New York strip steaks for a year PLUS $20 off their first order. Just go to Butcherbox.com/farmacy and use code FARMACY.

Elevate your wellness game today by going to HigherDOSE.com. You can use promo code HYMAN at checkout to save 15% site-wide or just go to HigherDOSE.com/hyman.

Full-length episodes of these interviews (and links to all the references mentioned) can be found here:

Dr. Gabrielle Lyon

Dr. Stephan van Vliet

Dr. Don Layman

Hosted on Acast. See acast.com/privacy for more information.

This episode explores the numerous benefits of protein for improving PCOS. You'll learn how incorporating protein into your diet can help you control your appetite, reduce cravings, and support better body composition, including stronger muscles and easier fat burning. Understanding these benefits will empower you to make informed choices about your nutrition and overall health.

What are excellent sources of protein that you can easily include in your PCOS-friendly diet.
And what is the recommended amount of protein you should consume daily. By understanding the right quantity for your body, you can ensure you're meeting your nutritional requirements and supporting your PCOS management effectively.

Additionally, we'll explore the importance of when to eat protein during your day for maximal impact. And how this can positively impact your blood sugar control, which is especially crucial for PCOS hormone health. I'll provide you with some practical ideas and examples to inspire your meal choices.

Whether you're aiming to enhance your body composition, maintain a healthy weight, or improve hormonal balance for better fertility, incorporating protein can make a significant difference. Listen now to gain valuable knowledge on the benefits of protein for PCOS management and learn practical strategies to ensure you're getting enough protein in your diet.


You can take the quiz to discover your root cause here

The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/ep-58

Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have?

Visceral Fat, HUGE silent assassin in all of us. Listen up everyone, this episode will go in depth on what visceral fat is, how to catch it, and how to reverse/prevent it from forming. With this type of fat, everything is NOT as it appears. We aren't addressing the fat that can be seen with the naked eye, we are talking about the fat around your organs, arteries, and brain. This type of fat can be the cause of many "thin looking" people keeling over all of a sudden because measurements, BMI, and other normal tests will not find or account for the visceral fat within. I highly recommend listening to the entire video and seeing all of the test results/studies conducted, but if you just want the quick tea...skip ahead to 18:00 for top 5 tips on reversing/keeping visceral fat low and 22:39 for the low down on your exercise routine.

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #160 with Sarah Ford Bishop!

Sarah is back on the show and we’re keeping it real, per usual. Look forward to routine monthly episodes where we discuss common/popular fitness trends, fads, or methods and find out what might be helpful or applicable and relevant to you and your goals. Our goal is to help you decipher what is or is not worth your energy and what may be helpful for you to know. As always we are bringing the evidence!

Topics:
1. How much protein you might want to consume and why.
2. Is carb addiction real?
3. Can you beat genetics?

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Questions, comments, or Coaching inquiries email Debra: [email protected]

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22