Vitamin (Ph)D: Evidence-Based Performance Nutrition

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Fortunately I've moved past this undergraduate level of understanding and nuance but it seems most of the internet is still living in the past.😂 This was a decade ago and #science has forged ahead with new and greater insight, but there's still SO much we don't know. Back then, Firmicutes were considered to be obesogenic, but that's like saying vertebrates cause pollution. The taxonomic level is far too general. It's becoming increasingly clear that this isn't about "good" or "bad" bacteria, but the relative abundance that controls the expression of virulence factors. There is no single profile of a healthy gut or of dysbiosis. The extent to which we can influence the microbial taxa present is actually quite limited. You can definitely improve the quality of your digestion, but to say that we can significantly impact the ecosystem as a whole is a vast overstatement. @rpstrength #rpcoach @the_issn #cissn @acefitness #certifiedhealthcoach @strongerexperts @teamrevivestronger @nscaofficial #microbiome #supplements #guthealth #gutmicrobiome #microbiota #probiotics #dysbiosis #nutrition #sportsnutrition #fitness #fitfam #physique #powerlifting #evidencebased #health #healthylifestyle #exercisescience #exercise #probiotics #supplements #fitnessmotivation

#Repost @rpstrength • • • • • • We know some folks enjoy a cocktail on occasion. If you do drink, be smart about it. Here are some guidelines guidelines for alcohol! 🍻 @rp_transformations # Drink in moderation: limit yourself to 2-4 drinks at a time. If you drink in moderation, it likely won’t have a negative effect on your fitness vs binge drinking🍾 # Choose your alcohol: Stick to low-calorie drinks such as hard alcohol with zero-calorie mixes. Avoid high-calorie, sugary cocktails 🥃 # Be careful with food: Alcohol can lower inhibitions and lead you to overeat. If you’re going to drink, it’s a good idea to stay away from high-calorie, tasty foods 🍔🍟 # Drink less when training is hard: Alcohol is toxic and can disrupt sleep. This will decrease your recovery abilities and will be especially detrimental in high-volume phases 🏋🏻‍♂️ # Drink less during a diet: Alcohol can displace calories, lead to over-eating and further decrease your ability to recover from training 🤭 It will slow or stall your dieting progress. # The less you drink alcohol, the better your results will be. If you do drink, drink in moderation and be careful to not go way over your calorie goals as a result of drinking 😃🍻 # Credit for graph: @MBlacutt

I'm coming to Perth and cuddling quokkas!!! @rpstrength #rpcoach @the_issn #cissn @acefitness #certifiedhealthcoach @strongerexperts @teamrevivestronger @nscaofficial #microbiome #supplements #probiotics #dysbiosis #nutrition #sportsnutrition #fitness #fitfam #physique #powerlifting #evidencebased #health #healthylifestyle #exercisescience #exercise #probiotics #supplements #fitnessmotivation #Repost @physiquecode • • • • • • 😱WHOS READY??!? 🏆🏆 JUNE 25th the RP team will be heading west for the first time ever!!! Teaching for an entire day! ➡️Advanced hypertrophy / ➡️Gut health / ➡️Recovery methods / ➡️Nutrition / ➡️Nutrition psychology for gen pop clients and athletes! @rpdrmike @rpdrjames @rp_dr_melmelgram @vitaminphd @rpstrength

#Repost @jpshealth_fitness • • • • • • - - Are you a fitness professional registered with Fitness Australia or Physical Activity Australia? - - The UEBC 2019 is now accredited and CEC’s and PDP’s are up for grabs! - - The time is running out to be a part of one of the biggest conferences of 2019! - - We have an absolutely stacked up line up for this year Ultimate Evidence Based Conference: @rpdrmike @rpdrjames @vitaminphd @jeffnippard @james.krieger @menno.henselmans @dannylennon_sigma @helms3dmj @martinnutrition @bdminor - - No more wasting time and money on Kettle Bell courses and Battle Rope workshops, raise your standard and learn from the best of the best in the industry. All our presenters are at the forefront of the latest research in all things nutrition and training. A worthy investment that will enable you to raise your standard within the industry! - - Link in bio _ _ #raiseyourstandard #UEBC2019 #teamjps

Small changes add up! #Repost @the_foodboss • • • • • • Feb 2019 vs Today - both 125kg - On the left decent mass but very watery, on the right same mass just looking leaner and drier. - The only change I've made here is with food choices, but total calories and macros have remained the same. - I was servery ill just after Christmas with a stomach infection, and when you're sick like that, kind of like when you're hungover, you vow to make changes like never drink again. In my case it was to start prioritising "gut health". - In Feb my stomach was getting better but still not great and I was still making too many choices based on what I liked vs what reacted well and liked. - Between Feb and now, I've tightened my choices up even more and my stomach is the best it's been in years. - I still have pancakes for breakfast daily with choc chips, I have kiddies cereal with milk post workout, then 2 massive meals with either basmati rice or potatoes, loads of veg and good lean meats with olive oil. Oh and a 5 Star Bar daily, sometimes 2. - This works for me, my overall energy is better, getting leaner, stronger and far less time shitting my pants - winning! - These changes I've made are all very basic, I had intended to make a lot more changes based on stuff that's always touted as "great for guy health" but after following @vitaminphd advice, I've just kept it basic. - I don't have probiotics, no digestive enzymes, no sparkling piss in the form of kombucha, no kefir, I just keep it as I've mentioned above. Basic. - I was honestly very surprised by the above results in the pic, especially for such small changes and essentially still eating the way I do still. - I've given Dr Gabrielle Fundaro @vitaminphd shout outs before, but this is more to tell you lot who read my babble, you should be learning from her. No bs, straight to the point no faking, cooking fake science like a pound of bacon! - #powerlifting #bodybuilding #physique #lean #muscle #transformation #athlete #speed #power #strength #strengthtraining #guthealth #gutscience #gut #iifym #nutrition #macros #flexibledieting #dieting #cutting #fatloss #bulking #gains #fitness #lifestyle #wellness #health #foodboss

Writing this book is taking a while because they just keep publishing more studies!! Gahhh!! 😣😅😂😂😂 Planning the release in less than a year. It's going to be an evidence-based, no-BS communication of the current systematic reviews, meta-analyses, Cochrane reviews, and textbooks available. Yes, there will be an application section, but... spoiler alert: no leaky gut healing supplement protocol malarkey. If you enjoyed the @rpstrength Diet Book 2.0 section on #guthealth, the RP Gut Science book might be up your alley too! 😉 @rpstrength #rpcoach @the_issn #cissn @acefitness #certifiedhealthcoach @strongerexperts @teamrevivestronger @nscaofficial #microbiome #supplements #probiotics #dysbiosis #nutrition #sportsnutrition #fitness #fitfam #physique #powerlifting #evidencebased #health #healthylifestyle #exercisescience #exercise #probiotics #supplements #fitnessmotivation

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