UpliftFit Nutrition

Andres, Registered Dietitian and owner of Vive Nutrition, comes on to talk about the Ketogenic diet, insulin, and insulin resistance. Listen to find out the truth about keto and it's benefits! Just a few resources for you: http://www.mdpi.com/1660-4601/11/2/2092/htm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664869/--- Endocrine disorders http://sciencedrivennutrition.com/the-ketogenic-diet/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/ https://www.cambridge.org/core/services/aop-cambridge-core/content/view/6FD9F975BAFF1D46F84C8BA9CE860783/S0007114513000548a.pdf/verylowcarbohydrate_ketogenic_diet_v_lowfat_diet_for_longterm_weight_loss_a_metaanalysis_of_randomised_controlled_trials.pdf My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Andres info: Website: http://vive-nutrition.com IG: @vivenutrition Twitter: @vive_nutrition

Guest John Meadows, aka Mountain Dog, shares his knowledge and expertise on a variety of important nutritional habits and considerations in order to maximize growth and recovery! Discussed: -Meal Timing: What to eat pre and post workout -Intra workout nutrition -Importance of sleep, cortisol, and recovery - Should you add cardio or reduce food? -Fasted Training -Growing lagging muscle groups -Carbs and Fats together in a meal -and More! John's Info: Website: https://mountaindogdiet.com Youtube: https://www.youtube.com/user/mountaindog1 Facebook: https://www.facebook.com/mountaindogdiet IG: @mountaindog1 My info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Email- fitandfaith@gmail.com for podcast topic requests or questions!

Guest IFBB Pro Lauren Dannenmiller is on to discuss her journey to becoming an IFBB Bikini Pro, her past preps, the importance of an off season, and more!! My Website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn Lauren's IG @laurendannenmiller

The truth about GMO's with Registered Dietitian Dylan Bair. This is of course a view on current evidence as well as opinion. For your own personal research, below are articles for you on GMOs and organic foods vs conventional (there are MANY!) http://www.annualreviews.org/doi/abs/10.1146/annurev-publhealth-031816-044437. http://pediatrics.aappublications.org/content/pediatrics/130/5/e1406.full.pdf https://www.epa.gov/sites/production/files/2016-09/documents/glyphosate_issue_paper_evaluation_of_carcincogenic_potential.pdf. http://gmo.geneticliteracyproject.org/FAQ/which-genetically-engineered-foods-are-approved-in-the-us/ https://www.aphis.usda.gov/stakeholders/downloads/2015/coexistence/Ruth-MacDonald.pdf • , http://nas-sites.org/ge-crops/2016/05/16/report-in-brief/ https://www.geneticliteracyproject.org/2015/04/21/video-what-are-gmos-and-are-they-safe/ https://www.ers.usda.gov/webdocs/publications/eib163/eib-163.pdf http://www.fda.gov/Food/IngredientsPackagingLabeling/GEPlants/ucm346030.htm https://drive.google.com/file/d/0BxK8A_2VTrvgME9XN3NKQlRoeTA/view http://sitn.hms.harvard.edu/flash/2015/same-science-different-policies/ My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition

Ladies- another episode for you! Disclimaer I am NOT a doctor or expert in birth control- this is just from my own research and reading in hopes to help you undertsand what birth control options are available. Also discussed is PCOS- Polycystic Ovarian Syndrome- what it is, what it isn't, diagnoses, and some treatment tips. My website:www.upliftfit.org IG: @faithandfit and @upliftfitnutrition Twitter: @laceyadunn

Ladies- this episode is for you! Operation all things period health, hormonal changes, how your period SHOULD be, and ways to combat PMS! I include nutrition and training changes that may or may not occur for you in your cycle, why they occur, and micronutrients/supplements you need for period health- as well as what you can take to help PMS! Enjoy <3 My website:www.upliftfit.org IG: @faithandfit and @upliftfitnutrition Twitter: @laceyadunn

In this episode, my guest, IFBB Bikini Pro Taylor Dilk (former Chamberlain) and I dive into some essential topics regarding the NPC bikini and IFBB bikini world- from the importance of show prep, show differences, and more! My info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Taylor's info: Instagram: taychayy Youtube: https://www.youtube.com/channel/UCxHBO6bYxH0eAJ1Hi6850lQ

Huge thank you to my guest Austin Current for sharing his knowledge and expertise in this episode! Austin is an IFBB Physique Pro, Owner of Physique Development, and what I would call an expert in the Mind Muscle Connection! What we discuss: -The Mind Muscle Connection- Why Tension Matters!! -Muscle Hypertrophy- key concepts -How to Maintain Muscle while Dieting -Finding Your Passion and Excelling in Life- Owning Your Gifts Listen at the end for some life inspiration on never giving up and going after your passion! My Info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Austin's info: Website: http://physiquedevelopment.com IG: @austincurrent_ @physiquedevelopment_

Join Brandon Wadas and I in a discussion about the common dieting mistakes people make, how NOT to diet, and things you should keep in mind when dieting for both lifestyle and contest prep! Enjoy! My Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Brandon's Handles: Youtube:https://www.youtube.com/watch?v=fdFpTJaLiiI&feature=youtu.be Facebook: https://www.facebook.com/brandon.wadas.7 IG: @bwadas9

Nutrition Q&A where I answer your questions asked on @faithandfit on Instagram! Questions answered with time: 1:00: Calculating Macros 2:00: Biggest Nutrition Mistake 3:00: BCAAs 4:40: My diet- prep vs offseason 5:20: Calories in vs Cals Out- Do Food Sources Matter? 7:00: Workout frequency for muscle gain 8:45: Meat- Cooked vs Raw 9:30: Early AM Preworkout Fuel 10:15: Probiotic Benefits 11:20: Carb Cycling vs Linear Carbs 12:50 Multivitamins 13:50: Apple Cider Vinegar 14:40: Carb Meals before or after training 17:00: Surplus Needs for Gaining Muscle 19:20: Fasted Cardio 21:00 Low nutrients in Athletes 21:25: Best way to lost fat and hold in to muscle 23:00: Best sources of Iron and Magnesium 24:15: Keto diets Enjoy! For more info and tips/tricks- follow @faithandfit and @upliftfitnutrition on IG My website- coaching and questions- www.upliftfit.org

Let's talk about how to set and CONQUER your goals for 2018!! Goal setting is all about making SMART goals and my guest RD Stephanie Rackley and I dive into essentials tips for you to make your goals happen. Also discussed: -Key Meal Prep basics- including both of our food staples -Dining Out Tips -The best way to start a goal! My info: Website: www.upliftfit.org NEW APP- 12 Week Program- www.faithandfitapp.com IG: @faithandfit @upliftfitnutrition Stephanie's Info: Website: www.thehealthychew.org IG: @thehealthychew HAPPY NEW YEAR <3

Registered Dietitian Laura Schoenfeld comes on to share her knowledge and expertise in helping ladies with hypothalamic amenorrhea, menstrual dysfunction such as irregular periods, and discusses fertility awareness methods. We dive into other topics such as: -Post Birth Control Syndrome and birth control side effects -The causes of hypothalamic amenorrhea (including over exercising, under eating, lack of recovery, low body fat, etc.) -What to do to get your period back! (and the importance of patience) and more! My info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Laura's info: Website and Blog: https://lauraschoenfeldrd.com IG: @lauraschoenfeldrd Link for Laura's Get Your Period Back Guide; lauraschoenfeldRD.com/Uplift

Guest Julie aka Jewels and I dive into an important topic of balancing the fit life! Julie is a bikini pro, coach, and overall such a sweet and caring human being. Discussed are: -Balancing dating/relationships -Eating out and events- how to handle them and adjust -Finances in the fit life -Importance of a coach or second eye -Fad coaches My information: Website: www.upliftfit.org IG: @faithandfit and @upliftfitnutrition Twitter: @laceyadunn Julie’s information: Website: www.Lifteatlive.com IG: @jewels_fit Twitter: @healthy_blonde

In this episode with guest Danny Lennon from Sigma Nutrition, we dive into the evidence based truth of artificial sweeteners! We take a look at the current literature and it's conclusions regarding artificial sweeteners impact on gut microbiota, body composition, metabolism, and more! Also discussed are sugar alcohols and stevia. Enjoy! My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Danny Lennon's Information: Website: http://sigmanutrition.com Podcast: Sigma Nutrition Radio IG: @dannylennon_sigmanutrition Articles referenced by me: -https://www.ncbi.nlm.nih.gov/portal/utils/pageresolver.fcgi?log$=activity&recordid=5a340ff50f3df797ca9a85ce&absref=https://www.ncbi.nlm.nih.gov -https://www.ncbi.nlm.nih.gov/portal/utils/pageresolver.fcgi?log$=activity&recordid=5a3334d50f3df797ca787116&absref=https://www.ncbi.nlm.nih.gov -https://www.ncbi.nlm.nih.gov/portal/utils/pageresolver.fcgi?log$=activity&recordid=5a3037590f3df797caf3653a&absref=https://www.ncbi.nlm.nih.gov -https://www.strongerbyscience.com/an-unbiased-look-at-artificial-sweeteners/ -https://www.ncbi.nlm.nih.gov/pubmed/?term=revisiting+the+safety+of+aspartame -https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm397725.htm -https://www.nature.com/articles/nature13793 -http://suppversity.blogspot.com/2015/04/sweetener-update-chronic-aspartame.html#aspartame

Post Show Mistakes that competitors make & all things bikini in a bikini competition Q&A! Applicable to figure athletes as well. Enjoy! *dances in ruffled feathers* My website: www.upliftfit.org IG: @faithandfit and @upliftfitnutrition Twitter: @laceyadunn