UpliftFit Nutrition

Please welcome Vivian Allred, holistic nutritionist in the UK, as we discuss: -Hair Mineral Analysis Testing (HTMA): What can they tell us about hormonal & thyroid disorders & how do heavy metals contribute to hormonal and thyroid disorders? What are the most common imbalances seen? -Acne Problems: Discussing hormonal, inflammatory, and diet connections! What steps can someone take to help prevent or eliminate their acne? What could be the cause of their acne? What skin care products can be best for helping or can worsen acne issues? -Gut Pathogens: Outside of SIBO, SIFO, and Candida- what can occurs with parasites and pathogens in the gut that can be the root cause of digestive or health chaos? What are the most common mistakes with testing and treatment? My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com Vivien's info: Website: https://www.vivanaturalhealth.co.uk Instagram: www.instagram.com/vivanaturalhealth Please share and review this podcast if you enjoyed this episode!!

Please welcome Chase Chewning, owner of Ever Forward & Ever Forward Radio- as we discuss: building and maintaining a business (including sanity!), entrepreneurship, online coaching (the good, the bad, the ugly- what to look for, etc, & common mistakes trainers and coaches make. My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com Chase's info: Website: https://chasechewning.com Instagram: www.instagram.com/chase_chewning

Please welcome Dr. Shawn Tassone, MD, PHD as we discuss hormonal and cortisol chaos and how to help!! Discussed in this episode includes: -Estrogen dominance- symptoms, causes, treatments -Low testosterone- treatment & considerations -DHEA supplementation -Aromatization of testosterone in women & men -Hormone testing 101 -Helping cortisol dysregulation - high, adaptive, low -Adaptogen use & supplement issues -High testosterone in women- treatment & considerations -Problems with pellet therapy -PCOS considerations & hormone effects -5 Alphareductase vs 5 B in testosterone metabolism- how to help My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com Dr. Shawn's Info: Website: https://tassonemd.com Instagram: https://www.instagram.com/shawntassonemd/

My fellow dietitian friend Kaely and I dive into all things PROGESTERONE in this episode! Learn: -What is progesterone/why do we care about it? -How do you know if your progesterone is low? Signs/symptoms and tracking -What can cause low progesterone? What influences progesterone levels and healing low progesterone? -How can you improve progesterone levels? My info: My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com Kaely's Info: Website: www.kaelyrd.com Instagram: www.instagram.com/kaelyrd

Let's dive into nutrition for endurance athletes! From cycling, marathons, triathalons, to general sports nutrition: Discussion includes- -Sports nutrition for endurance athletes: what matters most for recovery & energy- pre, during, & post exercise? -Importance of ensuring enough energy intake (RED-S, amenorrhea) -Marathon/Triathalon nutrition: carbohydrate timing, carbohydrate loading tips, and thoughts on “train low, compete high” -Dealing with gut distress in training- what are your top tips? -Current science on ergogenic aids for endurance athletes- what’s hype, what works? -Thoughts on current research in ketogenic diets in endurance athletes My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com Nancy's Info: Website: www.nancyclarkrd.com Twitter: https://twitter.com/nclarkrd

This episode dives into advanced meal timing & nutrient timing strategies to help you achieve your BEST physique. This is not for newbies- we dive into the nitty gritty here for pre, post, and intra workout nutrition and discuss the what's and whys. Thank you to John Gorman for coming on to chat with me! Outline of what is discussed with some notes from the episode: -What to question for total timing: GOAL? Type of training? Food intake? Digestion? -Meal timing goals: 1. Optimize MPS 2. Balance blood sugar 3. Aid digestion 4. Manage Hunger 5. Fit client’s schedule -Timing pre & post & intra- including practical examples. Practical Approaches: -Pre: low GI or mix low GI/high GI, moderate fat/fiber, based on total meal timing, use multiple transportable carbs (translocation of receptors) -Peri: dependent on total intake, recovery, training intensity/length, goal to enhance performance, decrease fatigue, manage MPB and cortisol, 15-25g cyclic dextrin with 10g EAAs or 15g whey -Post: dependent on pre & peri timing; Insulin sensitivity importance Also discussed: -Insulin sensitivity -Stimulating MPS & preventing MPB (# meals with servings of protein & leucine, AA content, mixed meals & plasma leucine) -Hypoglycemia mid workout prevention -Electrolytes -Water -Handling digestion & best strategies to optimize -How meal timing effects recovery -Fasted workouts & training -Balancing blood sugar -BCAA vs EAAs- what, why, and when? -Smart snacks -Timing examples & how timing impacts need/changes for meals My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com John's Info: Instagram: @team_gorman Email: john@team-gorman.net Website: www.team-gorman.net Podcast: www.elitephysiqueuniversity.com

Please welcome Amy Hollenkamp, RD aka "The Sibo Diaries"! This is THE episode to listen to for healing SIBO- the right way! Discussed: -What is SIBO? What are the signs/symptoms and how does it effect/cause other health problems? -What are the types of SIBO & differences? -How to best test for SIBO? -Curing & healing SIBO- common myths and mistakes! -Favorite SIBO basic protocols & suggestions to help heal the gut -The proper diet for SIBO -The most forgotten factors of healing with SIBO- it's not just diet and supplements!! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching/ Consults: fitandfaith@gmail.com Amy's info: Website: www.sibodiaries.com Instagram: www.instagram.com/amy_hollenkamp_rd Websites & info mentioned: For help exploring root causes: https://sibodiaries.com/2017/08/01/sibo-sleuthing-infographic-the-symptoms-and-testing-that-can-help-you-find-your-root-causes/ Also for diet help: Check out my latest report on low FODMAP diet and I provide a better framework to follow. https://sibodiaries.com/report/ Here is also a post on food reintroduction which we talked about: https://sibodiaries.com/2019/06/05/10-tips-for-food-reintroduction/

Jam Packed Episode of Science today with guest Kevin Bass, a 6th year PhD and MD student! Discussed in today's epsiode include (in order): -Ketogenic Diets: how do they impact the body and weight loss? How do they impact BMR and energy expenditure compared to moderate or higher carb diets? What is important to keep in mind doing the keto diet? -"Game Changers" Netflix Film- the truth and misinterpretations of data regarding vegan and plant based eating & health -Saturated fat, cardiovascular disease, cholesterol - diet impacts, blood impacts, and health risk. How do changes in your diet (including replacing saturated fat with mono & polyunsaturated fat & carbs, effect your health?) -Issue of MD training & some conventional MDs -Drugs, Drug Interactions, & Drug Nutrient Depletions Enjoy! Please leave a review if you liked this episode! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & dietitian consults: fitandfaith@gmail.com Kevin's Info: Website: https://nutritionalrevolution.org Twitter: https://twitter.com/kevinnbass

Please welcome Nichole Giller, a virtual oncology nutritionist and dietitian here to help spread the facts and dispell the myths on eating for cancer prevention and cancer care!! Discussed are: -Common myths for cancer prevention and what causes cancer -Common myths and fears from patients with cancer related to food and diet -Lifestyle & dietary cancer prevention Hope you enjoy! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: twitter.com/laceyadunn Email: fitandfaith@gmail.com Nichole's info: www.instagram.com/oncology.nutrition.rd

Please welcome guest Stephan Guyenet, PhD, author of "The Hungry Brain" and expert onthe neuroscience of eating behavior and obesity!! Just a few highlights from what we discuss: -Food reward & palatability: how this powers choices & food habits -Food Reward and the case for “addiction”- does it truly exist? -Dopamine and the brain- the case for how food impacts our brain and the drive for food -Artificial Sweeteners vs Sugar - does this change food reward? (IE does Halo Top vs Ben and Jerry's make a difference with food reward) -The low fat vs low carb debate- the factors that influence results within research and outcomes (protein intake, satiety of fat) -The carbohydrate insulin model - let it die. -Calories in vs calories out- where inflammation, gut health, circadian rhythms, and hormone balance also matter -Genetic Testing for Nutrition

Repost from a guest episode I did with Jason Phillips on the All In Performance Podcast! So much info in this episode so check it out (: I talk about thyroid, gut, hormonal health, nutrition myths, reverse dieting & dieting strategies, and more!! Link to my NEW online course "Exposing the Root" & free wbinar "Optimizing Nutrition for Thyroid & Gut Health": https://exposingtheroot.teachable.com Your trusted resource for giving you the knowledge, strategies, & confidence to take your health back into your own hands! Have you been told you’re experiencing thyroid issues? Has a physician sent you for blood-work but failed to thoroughly explain the results? Are you frustrated and confused about what is going on and what you can do to finally feel like yourself again? Do you think you’re not reaching your health or fitness goals because of your gut or thyroid? Exposing the Root will guide you through the in’s and out’s of gut and thyroid health. You will no longer have to piece together information from instagram posts. You have questions and we have the answers. (PRESALE ENDS Nov. 22nd) My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email: laceydunn@upliftfitnutrition.com OR fitandfaith@gmail.com

Please welcome my guest Michele Payne, author of “Food Truths” and her new book “Food Bullying” releasing Nov. 5th! Get ready for an episode for YOU- time to clear the confusion and give you the truth about food and food marketing! In this episode we discuss: -What is food bullying and “Bull speak”? What are the different types of food bullying? How does food bullying effect us and our decisions? -What are the motivators to food bullying? -How do companies target our brain in manipulating our purchase decisions? -How does the food industry thrive on food bullying, and what can consumers do to educate themselves and sift through the marketing and claims? -What are the top food claims that are bull speak that you see? -How should someone go about “shoulding” with purchasing and eating food- what they think “should” be in their carts? -How do you stop from being a food marketing victim? -Your book- your favorite part about it, where people can purchase, and where/how they can find/follow you My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: twitter.com/laceyadunn Email: fitandfaith@gmail.com Michele’s info: Website. www.causematters.com Instagram: www.instagram.com/mpaynespeaker Twitter: www.twitter.com/mypaynespeaker Email: mpayn@causematters.com PURCHASE LINK: https://causematters.com/foodbullying/

In this episode, my guest Jennifer Fugo, MS, CNS, and I dive into the connection between skin and the diet & root causes of common skin conditions. Some of the key points in this conversation include: -What skin issues mean- why they can't be ignored! -Skin rashes and nutrition- common root causes (ex. eczema and psoriasis) -Nutrient deficiencies and skin -Food intolerances, overgrowths, dysbiosis and skin -Could food poisoning be what could have impacted your skin and gut health? -SIBO & skin- conenction in overexercising & undereating -Low stomach acid home test- why stomach acid matters! -Importance of getting OFF your workout clothes as soon as you can & washing (PLUS what to wash with!!) -Acne- what can be the root cause of non hormonal acne flares? -The trauma and mental health that can come with skin conditions -My own hair loss story -Nutrients to focus on for healthy skin care! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: twitter.com/laceyadunn Email: fitandfaith@gmail.com Jennifer's info: Website: www.Skinterrupt.com & https://www.jenniferfugo.com Instagram: http://www.instagram.com/jenniferfugo

In this episode, guest Roberta Anding, MS, RD/LD, CSSD, CDE, sports dietitian of the Houston Astro's and Rice Athletics (previous Houston Texans), professor at Rice University, and past spokesperson of the Academy of Nutrition and Dietetics joins the podcast. She shares her knowledge and expertise on various topics in sports nutrtition, performance nutrition, and shares practical tips and encouragent for students who want to get into the field of sports nutrition. A few questions and topics covered: -What do you see as the hardest concept for athletes to understand when it comes to fueling for their performance? -The Academy of Nutrition and Dietetics- why dietitians should be supporting -What are the 3 most common myths you have to debunk to your athletes? -Importance of hydration for athletes & personalization- why it's more than a "standard" for how much to drink & difference needed based on sport. -Acute vs chronic inflammation- what are nutrition & supplement implications that can help, and hurt, recovery & MPS? What can you take for helping to reduce inflammation? (Special note on when fish oil can HURT you) -Nutrition during injury- What does the science say for soft tissue injuries? How can athletes maximize their nutrition to promote recovery? -How do you handle an athlete’s physique goals in relation to optimizing their nutrition for training? Important notes on physique and performance goals- especially for endurance athletes. -What are your top tips for dietetic students that want to get involved in sports nutrition? My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: twitter.com/laceyadunn Email: fitandfaith@gmail.com Roberta's Info: Website: http://performance365.org Instagram: https://www.instagram.com/andingroberta/ Twitter: https://twitter.com/RobertaAnding

Welcome my guest Michelle Miller, aka the Farm Babe, as she shares the truth about conventional and organic farming and what's in our food! Discussed: -The truth about Organic farming- how is this different than conventional for consumers in nutritional quality and pesticide/herbicide exposure? Should consumers be concerned about pesticide use? -Glyphosate- should consumers be worried about it? Why this harmful propaganda is confusing the public. -Antibiotics and hormones in food- what’s the truth vs marketing? What about rBST in dairy? -How do you know who to trust when it comes to farming and food labeling?? -Sustainability- does going plant based and vegan really improve sustainability and the environment? My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: https://twitter.com/laceyadunn Email: fitandfaith@gmail.com Michelle's info: Website: http://thefarmbabe.com Instagram: https://www.instagram.com/thefarmbabe/ Twitter: https://twitter.com/thefarmbabe Enjoy!