UpliftFit Nutrition

Dietary Fats- Their Classification and Health! What are the best types of fats? How are fats classified? How are fats digested? Why do I need fats? All answered! My website for coaching and articles: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn

Please welcome my guest Chris MasterJohn, PhD, who has a wealth of knowledge about all things metabolism! What we discuss: -Fatty acid discussion: different types, effects on health, what is the “best fat”? Is there a “best fat”? -Research limitations and things to keep in mind with reading nutritional research -Insulin Resistance: what causes it? -Which is causing obesity and why do we “get fat”? Chris’s website: https://chrismasterjohnphd.com My Website: www.upliftfit.org My Instagrams: @faithandfit @upliftfitnutrition Twitter: @laceyadunn

Please welcome my guest Eric Trexler on the podcast today! Eric is a natural bodybuilder, PhD Student at UNC Chapel Hill, and he lives and breathes his passion. What we discuss: -How he got into research -Research limitations -5:30: Caffeine effects on performance and strength; Potential genetic assessment? -14:15:Creatine research and clinical outcomes future -17:10: Beta-alanine, beneficial? (Best for high intensity outputs, intermittent work) -20:00: Nitric Oxide: How it can help it, how much to take, and what kind? (Citrulline Malate, Citrulline, Nitrate) -29:00: Different vitamins and minerals in different produce- Go Fresh? Frozen? Canned? What is best? Organic or conventional? -33:20: Body composition- Best analysis for measuring body comp? What to remember when reading research with body composition claims!! -43:00: Contest Physiological changes; About his natural bodybuilding prep -57:00:Carb cycling, refeeds- what works? Everyone is different! Eric's website: http://trexlerfitness.wordpress.com My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn

Your guide to landing that dietetic internship! So many questions answered from my Q&A on @upliftfitnutrition's IG page and All Access Internship's Facebook page! Guest Kelly Combs(IG page @freeyoursoulfit)and I, both dietetic interns, discuss how to STAND OUT, what matters, Grades vs. Experience, Types of internships, Personal statements, Interviews, Open Houses, and more! Enjoy and GO GRAB THAT INTERNSHIP <3 My Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition *I am a current TWU Master's/Dietetic Intern in Houston, Kelly is at OSU DI!*

Let's talk carbohydrates and their digestion/metabolism! My website: www.upliftfit.org My IG: @faithandfit Twitter: @laceyadunn

Please welcome our guest Brandon Roberts, PhD who has significant expertise and knowledge in strength training, biological sciences, and research! Discussed: -The principles of muscle growth -MPS- Muscle Protein Synthesis: How to best stimulate, what this means (MPS not meaning hypertrophy and growth) -Non responders -His recent research findings!! Find me at: Instagram: @faithandfit and @upliftfitnutrition @laceyadunn on twitter Website: www.upliftfit.org Find Brandon at: Website: Fitnessandphysiology.com (Strength Guys Coach) Facebook: https://www.facebook.com/B.Rob21

Food Addiction: Does it exist? What is it? What causes it? How can you minimize it? RD Kara Corey and I discuss food addiction and more!! My website: www.upliftfit.org IG: @faithandfit Twitter: @laceydunn Kara Corey RD: https://www.youtube.com/user/KaraLeigh83 https://karacorey.com/ IG: @karacoreyfitlife

Discussion on: -Ways to be metabolically efficient & increase insulin sensitivity -What is metabolic flexibility -Keto diets- more fat loss? -Ketone supplementation -Meal timing for physique athletes -Fasted cardio Andrew's Website: www.apfit.net IG: @andrewnpardue My website: www.upliftfit.org My IG: @faithandfit @upliftfitnutrition Twitter rambles: @laceyadunn Some fun research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584808/ https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y

Desiree Scoggins and I discuss our thoughts on the importance of the power of the mindset when competing, why you have to love yourself and have a good body image BEFORE a show, as well as dive into our faith, how we balance competing as a Christian, and some thoughts about connecting with our amazing God!! My IG: @faithandfit Website: www.upliftfit.org Twitter: @laceyadunn Desiree's Links: IG: @des___ Website:http://desbfittraining.com

One of my favorite episodes thanks to Victoria and Meghan from Nourishing Minds Nutrition! Topics discussed: -SIBO (diagnoses, treatment): whole nutrition approach -Herbal digestive supplements to aid in digestive disorders -Gut Dysbiosis -IBS: helpful treatment, causes -Wheat and gluten discussion: friend or foe? -Intuition in eating- the importance of letting go of social media’s effects on your food choices Nourishing Minds Nutrition: www.nourishingmindsnutrition.com Victoria: www.diehaRDfoodie.net Meghan: www.rootforfood.net IG handles: @the_diehard_foodie @root_for_food @nourishmindsnutrition My Website: www.upliftfit.org IG: @faithandfit and @upliftfitnutrition Twitter: @laceyadunn

In this episode, Guest Justin Janoska, clinical nutritionist, and I discuss hypothyroidism, Hashimoto's, Stress, and more! Justin's social media handles: http://www.nutritionmax.fit IG: @nutrition_max Twitter: @nutritionmax My handles: www.upliftfit.org IG: @faithandfit Twitter: @laceydunn Discussed: -4:55- Hypothyroidism- causes, testing, diagnoses- Autoimmunity, Stress -6:00- Why not to stress!!! -6:45- Depression; Pharmaceuticals; Food Heals! -9:00- Gut Microbiome and Gut Dysfunction with Hypothyroidism -12:30- Birth Control’s side effects; Risk does not= benefits -14:15- Subclinical values, Lab Values, & why you must do Anti-body tests -18:30- Food is medicine -19:00- Hashimoto’s -21:45- Prevention & ways to help -24:15- Overtraining- You are not a superhuman! 26:15- PCOS misdiagnoses- STRESS! -28:00- Liver detoxification- what to watch out for & help (answer is not a detox tea!) -34:00- Conventional & non-conventional remedies

Discussion with Registered Dietitian Ellen Ratliff on gut health, gut microbiota, food intolerances vs allergies and testing, intuitive eating, and more. 13:00: Intolerance vs Allergy 14:00: Intolerance Testing (ex. Pinner Test)- Reliable? Credible? Do they work? 18:30: Competing and Food Intolerances 20:40: LEAP test & Elimination Diet- Suggestions 27:00: Gut Issues and Improper Gut Health 29:00: How to have a healthy gut 31:00: Microflora in Fecal Transplant Study 34:30: Prebiotics, Probiotics, Digestive Enzymes 37:00 Things that alter your gut microflora: including artificial sweeteners, birth control, antibiotics, stress, 42:00 Science changes!! 4:00 Intuitive Eating rant- are you intuitive eating? Can we even intuitive eat? 55:00: Binge Eating vs Overeating- Stop using it as a thrown around term! 1:00:00- Food is not just macros/micros. 1:06: GET A CAT- my first cat Ellen's website: https://ellenratliffrd.com/ IG: @ellenratliff_RD My website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn

Guest Andrew Pardue and I discuss the forgotten factors of effective fat loss, his research with his natural bodybuilding case study, his upcoming macro book, and more! Things we dive into: -Sleep -Caffeine -Stress & Cortisol -Do Diet Types Matter? Ketogenic Dieting -Food Choice -Dietary Fats -Research Pubs -OFFSEASON IS HUGE FACTOR -Weight from stage weight -Reverse diet & tracking before prep Enjoy! Andrews IG: @andrewnpardue Website; www.apfit.net My Website: www.upliftfit.org IG; @faithandfit Twitter: @laceyadunn

A little rant from me about diet culture, self love & self worth, and why diet culture is a problem.

In this episode we go over the ins and outs of being a successful online coach, what to look for in a coach, and bad coaches- including red flags and a rant. Guest is Nick Komodina- a contest prep coach and owner of NK Fitness Training Compound (IG: @nickkomodina) My website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn