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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?
Sign up for our YouTube channel and watch our conversations here- hit SUBSCRIBE!
Today we dive into training zones, fuel sources at various intensities, testing and not guessing plus more tips from the master Joe Friel! Joe Friel is a life-long athlete and has a masters degree in exercise science. He has trained and conferred with amateur and professional endurance athletes from a wide variety of sports since 1980. Based on this experience he cofounded TrainingPeaks.com in 1999 with son Dirk Friel and friend Gear Fisher. He currently coaches only a few athletes. He mostly focuses on training emerging top-level coaches on best practices in preparing endurance athletes for competition. This regularly takes him to coaching seminars around the world. He also consults with corporations in the sports and fitness industry and with national Olympic governing bodies worldwide. His Training Bible books for road cyclists, mountain bikers, and triathletes are used by several national sports federations to train their coaches. Friel’s philosophy and methodology for training athletes was developed over more than 40 years and is based on his strong interest in sport science research and his experience training hundreds of athletes with a wide range of abilities. His views on matters related to training for endurance sports are widely sought and have been featured in such publications as VeloNews, Bicycling, Outside, Runner’s World, Women’s Sports & Fitness, Men’s Fitness, Men’s Health, American Health, Masters Sports, The New York Times, Triathlete, 220, and many more. Joe lives and trains in the mountains of Sedona, Arizona. Learn more on his website and be sure to order his new 5th edition of The Training Bible! https://joefrieltraining.com/a-quick-guide-to-setting-zone/ What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey.
Choose to thrive each day and not survive the day.
Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/
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Today we dive into a third episode on Essential Amino Acids as from the team at Body Health and Perfect Aminos.
What are essential amino acids?
How do we get stronger as we age?
What are the strategies to building muscle?
How should we use EAA for recovery and repair from workouts?
For overall health and energy, increased lean muscle mass, collagen production, and stronger bones, take a baseline of 1 - 3 servings daily:
For maximum utilization of PerfectAmino it’s best to take it 30 minutes before other fats or proteins, or 1-2 hours after. However, if this is not possible you will still get fantastic results and near 99% utilization – so don’t worry! Start with the following amounts for your body weight:
Up to 110 lbs: Take 1 - 2 servings first thing in the morning or before bed. 110 - 140 lbs: Take 2 servings first thing in the morning or before bed. 140 - 170 lbs: Take at least 2 servings first thing in the morning and 1 before bed. 170 - 200+ lbs: Take at least 2 servings first thing in the morning
and 1-2 before bed.If you take those amounts you should be noticing positive changes within a couple of weeks.
NOTE: When taking two servings in a day it is most effective when taken at the same time, not split up.If you workout daily: To improve performance, you may want to add 1-2 servings to the above. Take PerfectAmino before your workout as well as before bed, to enhance recovery. You will get the most for recovery taking PerfectAmino before bed. However, it can also be taken 20-30 minutes before a workout for maximum endurance and prevention of muscle loss, especially during fasted workouts. One would not then need to take more after the workout as the aminos will still be in your blood stream helping recovery. They will normally be in the blood stream for about 2-3 hours.
There are some larger people who do intensive, 1-2 hour workouts and use PerfectAmino as their main protein source. They take 2 servings in the morning, 2 servings before their workout, and then 2 before bed. They do very well with this as their primary source of protein.
https://bodyhealth.com/collections/perfectamino-tablets-and-powders and use our code LOWCARBATHLETE for a discount!
Any questions? Send them to Coach Debbie Potts at www.debbiepotts.net
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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?
Almost all of us are missing essential vitamins and minerals from our diets that leave us feeling unwell and unable to achieve our health goals—even those of us who take our daily multi, buy organic produce, or have tried to kick-start our health with different dietary habits. Now, bestselling author Dr. Sarah Ballantyne throws all of that out the window in favor of a simple yet radical idea: choose foods to meet our nutritional needs. Unlock health and vitality with Nutrivore, a transformative guide that navigates the world of nutrition, dispels diet myths, and empowers you to embrace a nutrient-focused lifestyle tailored to your unique needs. With no food off-limits, Nutrivore is a permissive dietary structure, emphasizing nutrient-rich selections compatible with your preferred diet or anti-diet, that can reduce your risk of future health problems and help alleviate the symptoms you’re currently facing—so you can finally start feeling good every day.
Dr. Sarah Ballantyne, PhD is the founder of Nutrivore.com and New York Times best-selling author of Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat. She creates educational resources to help people improve their day-to-day diet and lifestyle choices, empowered and informed by the most current evidenced-based scientific research. With Nutrivore, Dr. Sarah has created a positive and inclusive approach to dietary guidance, based in science and devoid of dogma, using nutrient density and sufficiency as its basic principles: Nourishment, not judgment.
The book releases May 14th, 2024. Link: https://nutrivore.com/go/book/
What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again.
Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/
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Dr Mikki Williden graduated with Bachelor of Science in Human Nutrition, and a Bachelor of Physical Education from the University of Otago, Dunedin, New Zealand.
She attained her Masters in Science (Human Nutrition) with First Class Honours in 2003, focusing on the development of a childhood obesity prevention programme.
As a registered nutritionist, Mikki has been privately consulting with clients since 2006 and has worked with a vast number of people with different health and performance goals.
In 2011 she obtained her PhD after completing her doctoral thesis in health and productivity in the New Zealand workforce and spent several years in the academic environment working on research projects related to low carbohydrate high fat diets.
She hosts a twice-weekly podcast, Mikkipedia, which dives deep into the topics of nutrition, longevity, fitness and health and is the Director of Nutrition for SFuels, an innovative sports nutrition company. She is the creator of Mondays Matter, a successful fat loss group programme that utilises evidence-based techniques to help thousands of people support their body composition goals, alongside personal consultations and monthly meal plans to support an individual’s health goals.
www.mikkiwilliden.com Watch our video conversation and the follow up video here: https://youtu.be/YPI1hu2OFSY?si=BJ1gwLE3RKQRfMK2 https://youtu.be/RJjL0tay-Jo?si=QfWqcAZkN-GWN2I6 Fueling used at various intensities Zone 2 vs. Zone 4/5 Testing and not guessing zones and fat oxidation rates Fueling during training zone 2 Fasted vs. fed - eating real food - nutrient timing During training session (bike vs. run) Carb dose per hour if over 1h30 or 2 hours plus? Fuel type and purpose hydration- electrolytes Fueling during racing pre workout during hydration Post workout fuel Men vs. women Zone 2 endurance LSD vs. HIIT/SIT/Heavy lifting fuel source used and when to fuel with extra caloriesDo you want to learn more on this topics? Send your questions, experiences and comments to Coach Debbie and Mikki via www.debbiepotts.net
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Aonghus is CEO and co-founder of FoodMarble, the maker of the world's first digestive breath tester. Coming from an engineering background, Aonghus originally created this technology to help his wife figure out which foods she could eat, so she could get a handle on her gut health challenges. He's passionate about helping people measure and truly understand the workings of their own digestive systems. Find out more at foodmarble.com
Watch the video conversation here and hit subscribe for updates!
Listen to my recent interview here with Dr. Davis on SUPER GUT protocols. Food Marble Topics: What is your purpose, passion and mission? What is the AIRE DEVICE? How does our digestion optimally and what goes wrong for many people? How gases are produced - SIBO and why? What is the process? Track what you eat to understand how different foods impact your digestion. How breathe impacts gut health - SIBO Take breath tests After you eat, the app asks you to take breath tests. The results help you track your digestion in real time. Monitor and improve your symptoms See how food, sleep and stress are affecting your gut and make changes. 7. What are the BENEFITS of testing and not guessing SIBO and foods - how to use data to course correct and health- correlate with building a SUPER GUT!? 8. Personalised info- how does it help personalize info = real-time results. 9. How would using a FoodMarble breath tester and app will help you find the foods that work for your digestive system. It’s easy, it’s validated, it’s all in your breath. Save on your device with code DEBBIE or click here -
Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Today I dive into Tru Age Diagnostics with co-founder Hannah Went. Hannah Went has a lifelong passion for longevity and breakthrough, disruptive technologies that drive radical improvement to the human condition. She attended the University of Kentucky and graduated with a degree in Biology. During that time, she had multiple research internships studying cell signaling and cell biology. After graduation, she worked for the International Peptide Society as their Director of Research and Content. Through work in the integrative medicine industry, Hannah saw an opportunity for methylation based age diagnostics and started TruDiagnostics in 2020. TruDiagnostic is a company focusing on methylation array-based diagnostics for life extension and preventive healthcare serving functional medicine providers. TruDiagnostic has a commitment to research with over 30 approved clinical trials investigating the epigenetic methylation changes of longevity and health interventions. Since TruDiagnostic’s inception, they have created one of the largest private epigenetic health databases in the world with over 15,000 patients tested to date. Hannah has since created Everything Epigenetics where she shares insights on how DNA regulation has an impact on your health. Video link to share: https://youtu.be/IANm4qxkTXI www.everythingepigenetics.com www.trudiagnostic.com https://www.instagram.com/everythingepigenetics/ Save on your Tru Age test with our code LOWCARBATHLETE! What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??
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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?
Perhaps you would benefit from testing and not guessing what is actually going on under the hood as with a program from Wild Health for Precision Medicine and get some "CLARITY" on what YOU should be doing to improve your future self! Watch the interview or listen on https://youtu.be/SIYCVgcP47E
What is Precision Medicine? Personalized health plans for optimal wellbeing...Precision Medicine is a genetics-based approach to personalized care. Informed by biometrics, genomics, and lifestyle factors, our health plans include individualized recommendations for diet, exercise, sleep, mental health, disease risk reduction, and more.
Dr. Matthew Dawson attended medical school at The University of Kentucky before completing his residency in emergency medicine at The University of Utah, where he served as both chief resident and fellow. He has practiced medicine and was an associate professor at the University of Kentucky for 7 years, with an acute interest in functional medicine and, later, genomics. Dr. Dawson’s obsession with performance optimization began well before medical school. In high school, he would implement any fitness or nutrition technique that’d give him ‘an edge’ in athletics, resulting in college scholarship offers in two sports. Dr. Dawson carried this obsession with him through medical school and into his profession as a physician, earning numerous national awards for education, innovation, and leadership on account of his research and approach to health care.
Dr. Dawson crystallized this approach to providing patients with true health care, rather than sick care, by building Wild Health – a Precision Medicine service providing personalized, genetics-based care to help patients achieve optimal wellbeing. In that, Dr. Dawson has also trained thousands of physicians in Precision Medicine through online education, and has lectured in over twenty countries around the world. Dr. Dawson also co-hosts the Wild Health Podcast, a tool for teaching thousands about personalized, genetics-based Precision Medicine. His passion to help patients maximize their health span and perform at their absolute best considers all aspects of health: mental, physical, and spiritual.
Fast Facts:
Started a landscaping business in middle school – sold it in high school Co-owner & Chief Farming Officer of the Kentucky Castle CEO, Co-Founder of Wild Health Co-Founder of Ultrasound Leadership Academy – he traveled the country and world training thousands of doctors in point of care ultrasound Real Estate InvestorLearn more on https://www.wildhealth.com/
Get started here- https://app.wildhealth.com/getstarted/
Dr. Matt Dawson explains what drove him to create Wild Health program. We talk today about: What is PRECISION MEDICINE mean to you?
What is the research and experience with combining blood chemistry, functional labs and genetics as you create in the CLARITY Report?
What is the process to improve our current self in order to create our ideal future self?
How does this program help the endurance athlete improve the aging process? Fat loss, performance gains and longevity?
What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. www.debbiepotts.net
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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Perhaps you are not eating right your metabolic type or training right for your hormones? How is your gut health? Microbiome? Metabolic health markers?
Watch our video here - plus hit subscribe as we move to doing more video weekly
Tune in to the latest episode of Debbie Potts' Low Carb Athlete Podcast as she sits down with the insightful Stephanie Holbrook, founder of stephanieholbrook.com. Together, they delve into various topics that will pique your interest.
From the secrets to optimizing athletic performance on a low-carb diet and as an endurance athlete, Debbie and Stephanie leave no stone unturned.
Join them as they answer burning questions about sustainable weight loss, the role of mindset in achieving fitness goals, and how to navigate the world of health and wellness confidently.
Whether you're a seasoned athlete or just starting your fitness journey, this episode is packed with valuable insights that will leave you feeling empowered and motivated.
Tune in now and take your fitness and nutrition knowledge to the next level!
You can find Coach Stephanie
Website https://stephanieholbrook.com/ Facebook https://www.facebook.com/coachstepholbrook/ Twitter:https://twitter.com/sholbkReferences & Resources:
https://stephanieholbrook.com/keto-for-endurance/#strategic-carb-intake-within-keto-diets-for-optimal-performance https://ofm.io/rethinking-carbohydrates-a-deep-dive-into-inflammation-insulin-and-womens-health/ https://debbiepotts.net/do-you-struggle-with-chronic-inflammation/ https://debbiepotts.net/fit-and-healthy-from-the-inside-out/. https://debbiepotts.net/what-is-oxidative-stress/ https://philmaffetone.com/180-formula/What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.
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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Listen and learn from Dr. Davis on "Unlocking Infinite Health: Journeying Inside the Super Gut" In this episode, we dive deep into the world of infinite health with renowned cardiologist and author, Dr. William Davis. Dr. Davis shares insights from his latest book, "Supergut," and explores how aging endurance athletes can optimize their health from the inside out. From defining optimal health to unraveling the mysteries of SIBO and SIFO, this conversation is a roadmap for achieving your best future self. Key Topics Covered: Defining Optimal Health: Dr. Davis shares his perspective on what it means to be a health optimizer and how we can strive to become our best future selves. Demystifying the Super Gut: Learn about the significance of the microbiome in achieving optimal health and the concept of the "super gut." Understanding SIBO and SIFO: Dr. Davis breaks down Small Intestinal Bacterial Overgrowth (SIBO) and Small Intestinal Fungal Overgrowth (SIFO), discussing their causes, symptoms, and prevention strategies. Lessons Learned: Reflecting on his journey since publishing "Supergut" and past books, Dr. Davis shares valuable insights and discoveries. Practical Solutions: Discover actionable steps to prevent and resolve SIBO/SIFO and embrace a lifestyle of infinite health. Accessing Resources: Dr. Davis discusses online courses, programs, and community support for implementing his protocols and achieving optimal health. Links and Resources: Dr. William Davis's website: DrDavisInfiniteHealth.com "Supergut" by Dr. William Davis 10-Day Detox Program Inner Circle Membership for ongoing support and education https://drdavisinfinitehealth.com/about/ Tune in to unlock the secrets of infinite health and embark on a transformative journey from the inside out! Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/
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Are you fit and healthy from the inside out?
How do you know?
Test and not guess if you can...or try a food elimination plan and add in gut healing foods to create a SUPER GUT!
Here are some key findings from relevant research on gut health for the fit and active individual...
Increased Intestinal Permeability: Endurance exercise, particularly prolonged and intense bouts, has been associated with increased intestinal permeability, commonly referred to as “leaky gut.” This increased permeability allows for the passage of larger molecules (such as bacteria, toxins, and undigested food particles) through the intestinal barrier, potentially triggering immune responses and inflammation. Gastrointestinal Symptoms in Athletes: Endurance athletes, such as marathon runners, triathletes, and cyclists, frequently report gastrointestinal symptoms during or after exercise, including bloating, abdominal pain, diarrhea, and nausea. These symptoms may be indicative of gut dysfunction or increased permeability. Mechanisms of Gut Permeability: Several mechanisms have been proposed to explain the relationship between endurance exercise and gut permeability. These include decreased blood flow to the gut during intense exercise, oxidative stress, release of inflammatory cytokines, alterations in gut microbiota composition, and changes in intestinal tight junction proteins that regulate barrier function. Impact on Performance and Recovery: The presence of leaky gut and gastrointestinal symptoms in athletes may impair performance, hinder recovery, and increase susceptibility to infections and inflammatory conditions. Chronic exposure to exercise-induced gut stress could also contribute to long-term health consequences, although more research is needed to fully understand these effects. Nutritional Strategies: Nutritional interventions, such as dietary modification, supplementation with probiotics or specific nutrients (e.g., glutamine, zinc), and timing of food intake, may help mitigate exercise-induced gut damage and improve gut health in athletes. However, the efficacy of these strategies remains to be fully elucidated.Overall, while there is growing evidence suggesting a correlation between endurance exercise, gut permeability, and gastrointestinal symptoms in athletes, further research is needed to better understand the underlying mechanisms and develop targeted interventions to optimize gut health and performance in this population.
Learn more by reaching out to Coach Debbie Potts at www.debbiepotts.net
https://debbiepotts.net/fit-and-healthy-from-the-inside-out/
https://www.amymyersmd.com/article/gluten-cross-reactive-foods#How_Does_Gluten_Cross-Reactivity_Work
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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? DR. TOM O’BRYAN, DC, CCN, DACBN, is an internationally recognized speaker focused on food sensitivities, environmental toxins and the development of autoimmune diseases. Dr. O’Bryan is considered a “Sherlock Holmes” for chronic disease and holds teaching faculty positions with the Institute for Functional Medicine and the National University of Health Sciences.
He is the author of You Can Fix Your Brain and The Autoimmune Fix. The Inflammation Equation docuseries:
https://theinflammationequation.com/
https://thedr.com/ https://www.facebook.com/thedr.com.english/ https://www.instagram.com/thedrtomobryan
https://twitter.com/theDr_com
https://www.linkedin.com/in/dr-tom-o-bryan-10433920/
What are you doing today to live your best self at age 70, 80 and 90 plus years old?
Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??
Check out the upcoming docuseries... April 4th, 2024
Watch out video and hit subscribe: https://youtu.be/CWDTylr3z2E?si=oIHlq1m6KOYQEJOC
Sign up for the The Inflammation Equation docuseries: https://theinflammationequation.com/lowcarb
Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005
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Metabolic analysis involves the measurement and analysis of metabolic processes within the body. This includes the study of how the body produces, utilizes, and regulates energy during various activities and conditions. Metabolic analysis is crucial for understanding physiological responses to exercise, nutrition, disease, and environmental factors.
The systems typically measured in metabolic analysis include:
Energy Systems: This includes the aerobic and anaerobic energy systems. The aerobic system primarily utilizes oxygen to produce energy through oxidative processes, while the anaerobic systems generate energy without oxygen, primarily through glycolysis.
Respiratory System: Measurement of oxygen consumption (VO2) and carbon dioxide production (VCO2) provides insights into energy expenditure and substrate utilization.
Cardiovascular System: Heart rate, cardiac output, and blood pressure are often measured to assess the cardiovascular response to metabolic demands.
Muscular System: Muscle metabolism, including the utilization of energy substrates such as glucose, fatty acids, and amino acids, is analyzed to understand muscular fuel utilization and fatigue mechanisms.
Endocrine System: Hormonal responses, such as changes in insulin, cortisol, and catecholamines, are often monitored during metabolic analysis as they play crucial roles in regulating metabolism and energy balance.
Nutrient Utilization: Understanding how the body uses different fuels (carbohydrates, fats, and proteins) during rest, exercise, and recovery provides valuable information about metabolic flexibility and efficiency.
Fuel sources used in exercise at various intensities:
Low-intensity Exercise: During low-intensity activities such as walking or light jogging, the body primarily relies on fat oxidation for energy production. This is because fat oxidation can supply a sufficient amount of energy aerobically without the need for rapid energy production.
Moderate-intensity Exercise: As exercise intensity increases, there's a shift towards greater carbohydrate utilization to meet energy demands. The body starts relying more on glycogen stores in muscles and liver, breaking them down into glucose for energy production.
High-intensity Exercise: During high-intensity activities like sprinting or intense weightlifting, the body's energy demands exceed the capacity for aerobic metabolism. In this case, the anaerobic glycolytic system becomes the primary energy source, rapidly breaking down stored glycogen to produce ATP without oxygen- producing lactate to be re-used as fuel.
Overall, the body adapts its fuel utilization based on exercise intensity and duration, balancing between aerobic and anaerobic pathways to meet energy demands efficiently while maintaining homeostasis. Metabolic analysis helps to understand these processes and optimize performance, training, and nutritional strategies.
Understanding metabolic analysis and exercise fuel utilization provides valuable insights into how the body responds to different intensities of exercise. By optimizing these processes, individuals can enhance performance, improve training outcomes, and achieve their fitness goals more effectively. Stay tuned for more episodes where we continue to explore the fascinating science behind human physiology and exercise performance.
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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Let's chat with Stan Efferding and learn more about how to improve the aging process! "Compliance is the Science"! Stan Efferding is an IFBB Professional bodybuilder and World Record Holding Powerlifter. He is one of only 10 men in the world to ever total over 2,300 pounds raw in competition. Stan holds the title as the Worlds Strongest Bodybuilder. Stan studied Exercise Science at the University of Oregon and has been training high school, Collegiate, and Professional athletes for over 25 years.
Stan conducts seminars all over the country for various sports and nutrition and training techniques. He has appeared in many magazines and writes for Muscular Development, Flex Magazine and Power Magazine.Stan is also a successful Entrepreneur having built three different start-up businesses into multi-million dollar companies.
https://stanefferding.com/products/vertical-diet-peak-performance-detailed-program-notes https://theverticaldiet.com/
We dive into ...
What are common myths on social media for exercise and performance gains we hear about lately?
What’s the best exercise as we age?
How do we improve muscle strength, metabolic health and longevity markers?
How can we measure improvements/progress?
What’s the best way to recover from injury/pain, over exercise, over doing life?
Upcoming Events & Links: He just released the vertical diet 4.0 ebook.
Releasing the “Worlds Strongest Diet” hard copy for athletes trying to gain mass. Website: StanEfferding.com. IG @stanefferding. YouTube Stan Efferding
Watch out video on https://youtu.be/yX7YinWYeSc?si=kwH8euTALNu2kAnA
Head to www.debbiepotts.net for more information
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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?
Here are some links for my rabbit hole chat today...
https://peterattiamd.com/exercising-for-longevity-peter-on-zone-2-and-zone-5-training/ https://peterattiamd.com/live-qa-on-zone-2-exercise/ https://peterattiamd.com/category/exercise/aerobic-zone-2-training/ https://www.drstacysims.com/blog/what-women-need-to-know-about-zone-2-training https://www.mindbodygreen.com/articles/zone-2-for-women 5. https://www.oprahdaily.com/life/health/a45756347/gabrielle-lyon-forever-strong/ https://debbiepotts.net/zone-two-or-hiit-training-to-performance-gains/Sponsors: use our code LOWCARBATLETE https://paleovalley.com/store/beef-sticks
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What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??
Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/
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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Do you drink alcohol weekly? Today I get to talk to Brooke Scheller, DCN, CNS. She is the founder, CEO, and Fellow Sober Woman. Dr. Brooke Scheller is a doctor of clinical nutrition, the founder of Functional Sobriety, and the author of How to Eat to Change How You Drink: Heal Your Gut, Mend Your Mind, and Improve Nutrition to Change Your Relationship with Alcohol. Her launch of Functional Sobriety led to the development of her online community, the Functional Sobriety Network, with members around the globe.
Dr. Brooke is an author and contributor to many health platforms, and has been featured on websites like Forbes and Oprah Daily.
Mentioned episodes from Huberman Lab:
https://www.hubermanlab.com/episode/what-alcohol-does-to-your-body-brain-health
https://www.hubermanlab.readablepods.com/effects-of-alcohol-consumption/
https://www.hubermanlab.readablepods.com/blog/mitigating-negative-effects-of-alcohol/
Follow Dr. Brooke on Instagram @drbrookescheller
EDUCATION & CREDENTIALS Doctor in Clinical Nutrition (DCN) Maryland University of Integrative Health Board Certified Nutrition Specialist (CNS) American Nutrition Association Master of Science in Applied Clinical Nutrition New York Chiropractic College Bachelor of Science in Nutritional Sciences Rutgers University Applying Functional Medicine in Clinical Practice, Institute for Functional Medicine (IFM)
SPECIALTIES
Functional sobriety Functional medicine Sober nutrition Sober wellness Chronic health concerns Autoimmune disease GI disorders and gut health Mood and mental health disordershttps://www.brookescheller.com/
What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. Chat with me at www.debbiepotts.net
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Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? What are you doing today to live your best self at age 70, 80 and 90 plus years old?
Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??Today I chat with Dr. Vincent Pedre on his new program "Gut-Brain Mastery: Slay Your Stress, Sharpen Your Focus, and Unlock the Intuitive Potential Within Using the Power of the Gut-Brain Connection".
He is super passionate about the role the gut plays in our mental health, something that has been mostly ignored when dealing with people suffering from anxiety, depression, overwhelm, stress, poor focus, ADHD, and indecisiveness.What are the keys to Gut-Brain Mastery?
How does gut health impact performance for athletes?
How does gut -brain connection help us improve the aging process?
What are action items people can do today to improve their future self?Sign up for his upcoming masterclass, you'll dive into topics like:
The intricate dance between your gut and brain and how they communicate (it's like they're texting each other all day! )Why your gut is actually your second brain (mind-blowing, I know! )
Simple, actionable steps you can take to nurture this connection and elevate your overall well-being (because who doesn't love a good life hack?
And at the end, you will have the opportunity to ask Dr. Pedre your questions during a LIVE Q&A Session! I’ve interviewed Dr. Pedre more than once — trust me, you don’t want to miss this opportunity to learn from one of the greats in his field.Watch our video here- and hit subscribe for upcoming video alerts! https://youtu.be/wMKam5NPa3M
Mentioned our podcast- LOWCARBATHLETE
https://pedremd.com/about/
Facebook: https://www.facebook.com/DrVincentPedre/
Instagram: https://www.instagram.com/drpedre/
LinkedIN: https://www.linkedin.com/in/vincent-pedre-m-d-3319405b/
TikTok: @drpedre -
Today Debbie dives into the delicate role of AMPK and MTOR Pathway. Just as insulin, cortisol, cholesterol, and glucose... MTOR isn't bad. It is the GOLDILOCKS Effect of everything in our body. Our body has it's innate intelligence to maintain homeostasis - fascinating ability to turn up or turn down different mechanisms to keep us functioning at optimal leve- until we do something TOO much or TOO little. The effectiveness of fasting or exercise may also depend on individual factors, including an individual’s health status, age, and metabolic health. Combining both fasting and exercise may have synergistic effects on AMPK activation and overall cellular health. AMPK: Nutrient Sensing: Acts as a cellular energy sensor. Activation: Triggered by the depletion of energy stores, resulting in a high AMP/ADP:ATP ratio. Effects on Metabolism: Increases the oxidation of free fatty acids (FFA) and glucose. Reduces cholesterol and fatty acid synthesis. Regulation by Nutrients: Activated during fasting. Suppressed by the presence of carbohydrates and amino acids. Role in Cellular Processes: Signaling to increase mitochondrial biogenesis. Promotes aerobic metabolism. mTORC1: Activation: Activated by various signals, including resistance exercise. Effects on Protein Synthesis and Growth: Increases protein synthesis. Contributes to muscle hypertrophy. Activation Signals: Metabolites of muscle damage. Growth hormone (GH). Essential amino acids (EAA) and branched-chain amino acids (BCAA). Carbohydrates and insulin. Inhibition by AMPK: mTORC1 is inhibited by AMPK, creating a reciprocal relationship.
Read the rest of the notes on:
https://debbiepotts.net/ampk-vs-mtor-pathway/
or watch on our YouTube channel
https://www.youtube.com/watch?v=0yUW_-43tOc
What are your thoughts, questions or suggestions? Which rabbit hole are we going to go down next week? Send message to www.debbiepotts.net to Coach Debbie Potts.
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A common theme right now is the "30 gram cheat sheet" as ...
30 grams of protein cheat sheet: 1 1/2 cups Greek yogurt 1 cup tempeh 5 oz shrimp (about 10 large shrimp) 1 cup cottage cheese 4 oz chicken (about half of a chicken breast) 5 oz grass-fed steak (slightly larger than a deck of cards) 1 1/2 cups tofu 2 cups black beans 5 oz wild-caught salmon (about one fillet) 5 eggsBut do these protein foods have the right balance of essential amino acids as leucine to stimulate muscle protein synthesis?
Let's go down a new rabbit hole!
https://debbiepotts.net/tips-to-get-your-30-50g-protein-per-meal-to-stimulate-mps/
https://debbiepotts.net/plant-based-protein-vs-animal-based-protein-powders/
https://www.wellandgood.com/protein-cheat-sheet/
https://debbiepotts.net/why-you-need-to-focus-on-muscle-health-as-you-age-not-just-vo2-max/
Leucine is an essential amino acid that plays a crucial role in stimulating muscle protein synthesis.
1 1/2 cups Greek yogurt: Yes, Greek yogurt typically contains around 2.5-3 grams of leucine per serving. 1 cup tempeh: Yes, tempeh usually contains around 2.5-3 grams of leucine per cup. 5 oz shrimp: Yes, shrimp contains around 2.5-3 grams of leucine per 5 oz serving. 1 cup cottage cheese: Yes, cottage cheese generally contains around 2.5-3 grams of leucine per cup. 4 oz chicken: Yes, chicken breast usually contains around 2.5-3 grams of leucine per 4 oz serving. 5 oz grass-fed steak: Yes, steak typically contains around 2.5-3 grams of leucine per 5 oz serving. 1 1/2 cups tofu: Yes, tofu usually contains around 2.5-3 grams of leucine per 1 1/2 cup serving. 2 cups black beans: No, black beans do not typically contain enough leucine to meet the 2.5-3 gram threshold. They contain around 1.8 grams of leucine per cup. 5 oz wild-caught salmon: Yes, salmon typically contains around 2.5-3 grams of leucine per 5 oz serving. 5 eggs: Yes, eggs usually contain around 2.5-3 grams of leucine per 5 egg serving. -
I wanted to repost/resahre this episode with Whitney on the Wheat Zoomer test results for me as I find this lab test so helpful to use in our health investigation process along with a gut test, hormone DUTCH test, food sensitivities and blood chemistry assessment. We need to look at the WHOLE picture and collect clues to put the missing pieces of the puzzle back together to restore our vitality and homeostasis. The body has its own amazing innate intelligence but sometimes we need to investigate what is throwing us out of balance and creating dysfunction. Chronic stressors accumulate and lead to dys-function so we need to address the external and HIIDEN internal sources of CHRONIC stress that impact the WHOLE you - and may hold you back from living your best life. Do you want to feel, look and move your best in life as you age?
Watch the video on my Wheat Zoomer test a few years ago to understand the report:
Wheat Zoomer Video with Whitney Morgan
Let's investigate what is off balance in your body if you want to be a health optimizer!
The Wheat Zoomer panel assesses sensitivity to wheat, autoimmune disease, and intestinal barrier stability. If you suspect you have wheat sensitivity, multiple food sensitivities, intestinal permeability, autoimmune disorders, or chronic inflammation, you may benefit from this panel.
Do you struggle with these symptoms? •Gastrointestinal inflammation •Excessive fatigue after meals •Joint pains •Lack of concentration/Brain fog •Diarrhea •Bloating sensation •Gas (of any kind) •Nausea •Headaches, including migraines •Neurological symptoms (memory loss, balance problems, numbness, tingling, anxiety) •Eczema or psoriasis •Low vitamin D status One out of seven Americans is at least somewhat sensitive to wheat- Wheat sensitivity can/may contribute to leaky gut, autoimmune disease (Celiac), and neurological symptoms Wheat sensitivity may damage the intestinal lining, causing further inflammation Chronic inflammation is associated with serious diseases, including heart disease, diabetes, cancer, arthritis, Crohn’s disease, and ulcerative colitis Uncovering wheat sensitivities is an easy and critical step in developing a nutritional plan to reduce inflammation and prevent disease Let's test and not guess what is going own under your hood! Schedule a free discovery call with Coach Debbie Potts via www.debbiepotts.net -
Are you ready to take your training to the next level?
Your breath holds incredible insights into your peak performance and longevity. For over a century, scientists have studied breath to understand our bodies at a molecular level and unlock the secrets to optimizing our nutrition, exercise, and lifestyle choices. And now, with the PNOĒ test, breath analysis (also known as metabolic or VO2max testing) is easier than ever, providing clinical precision without the need for a medical facility. Whether your goals include shedding a few pounds, conquering your first marathon, or maximizing your overall well-being, success lies in understanding your body’s needs. PNOĒ covers all the crucial elements of your biology, offering personalized nutrition, training, and breathwork programs that guarantee your success. Here’s what PNOĒ can do for you: Precision Weight Management: PNOĒ analyzes your metabolism clinically, determining the optimal workout plan, calorie intake, and macronutrient distribution that will boost your metabolism and lead to sustainable weight management. Endurance Enhancement: PNOĒ measures the efficiency of your heart, lungs, and cells, identifying limiting factors and providing a customized plan to overcome them. It also offers valuable metrics for training and races, including movement economy, personalized training zones, and specific fat and carbohydrate requirements. Longevity Optimization: PNOĒ accurately measures your VO2 max, cellular health, and metabolic efficiency—powerful predictors of your lifespan and well-being. It also detects early risk factors for heart, lung, and metabolic syndromes, empowering you to take proactive steps toward better health. Completing the PNOĒ test is a breeze—it only takes about 12-15 minutes of exercise while wearing the PNOĒ mask that analyzes your breath. Ready to unlock your full potential? Contact us now to schedule your PNOĒ test and take the first step towards reaching your peak performance and enjoying a fulfilling, healthy life.
Message via www.debbiepotts.net
https://debbiepotts.net/determine-you... https://debbiepotts.net/zone-2-or-spr... https://debbiepotts.net/how-pnoe-meta... https://debbiepotts.net/what-are-the-... https://debbiepotts.net/what-if-you-d...What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??
Connect and Follow Coach Debbie: WEB: http://debbiepotts.net/
Watch the video here Tips to improve your Longevity Markers
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