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DON'T BUY THEIR PROBLEM SO THEY CAN SELL YOU THE SOLUTION -Me This is going to ruffle some jimmies, but so be it. 💁 What's preventing you from losing weight? You're not in an energy deficit. You will need to find some combination of eating less and moving more. You've been told that it's your hormones, or stress, or sleep, or food choices, or gut health. There's a modicum of truth to some of this, but ALWAYS at the root--energy balance. If you have been diagnosed with hypothyroidism, you will need to take synthetic hormones, and eat at an energy deficit. If you think it's another hormone...it's probably not, but neither insulin nor cortisol prevent fat loss in a deficit. ... If you're stressed and sleep-deprived, adhering to your energy deficit will be more challenging because you'll feel hungry and less physically active. Improving your stress and sleep well help you maintain your energy deficit. ... Eating processed foods leads to eating more, which obviously would shrink your energy deficit. So choosing less-processed food may help you maintain your energy deficit. ... Rodent studies have illustrated that the microbiome can influence our ability to extract energy from the diet, but no human study has illustrated the potential to change the microbiome to extract less energy from the diet, and the beneficial microbes that are converting fiber to butyrate are, in fact, extracting more energy for us. Even if you are populated with a microbiome excellent at energy extraction...you know what will address that issue by now. Eat less. 💁 ... I help people with GI issues feel better. I help people lose weight. I don't claim to help people fix their hormones or their dysbiosis because I DON'T RUN THESE LABS, and the accuracy with which we can determine the latter is pretty low. Some people will sell you a problem so they can sell you the solution. Well here it is for free. 😎 #rpcoach @the_issn #cissn @acefitness #certifiedhealthcoach #guthealth #microbiome #dysbiosis #supplements #nutrition #sportsnutrition #fitness #fitfam #science #research #evidencebased #health #healthylifestyle #ibs

#Repost @sdscgym • • • • • • The @rpstrength guys are back in October for a 2 day seminar! . Day 1 will look to address the most common myths, fads and fallacies that abound in the health and fitness industry. . Day 2 will be dedicated to the practical applications for success in each of the topics discussed from Day 1. . @rpdrmike will cover the topic of muscle growth and hypertrophy, discussing what you should ignore and what you should be prioritizing to get the most from your training and muscle development. . @rpdrjames will delve into recovery theory and strategies, looking at the most common and effective modalities used. . @rp_dr_melmelgram will cover diet psychology, myth-busting the myriad of diet hacks out there and focusing on the most effective diet strategies from a psychology viewpoint. . @vitaminphd will cover gut health, a hot topic at the moment and one with more than its fair share of misinformation. . The link for tickets and more information is in our bio. SDSC members and previous RP Strength seminar attendees can avail of a 10% discount by sending us a DM or email 👍🏻

What is “gut health”? It certainly includes the microbiome, but the microbiome is just one aspect of gut health. There’s no single profile of a healthy gut microbiome, and no real way to define gut health. The presence of digestive discomfort—like gas, bloating, and irregular bowel movements—doesn’t necessarily indicate that there’s anything wrong with the microbiome. In fact, many of the foods that are associated with increased microbial diversity (generally regarded as a good thing) may cause some of these unpleasant side effects as a result of microbial metabolism. It’s trendy to talk about ‘optimizing gut health,’ but what does that really mean? Increasing microbial diversity? Reducing digestive discomfort? Changing the anatomy and/or physiology of the digestive tract somehow? Maybe all of these things? What claims can we really make as practitioners? We can only indirectly measure a small portion of the microbiome, and we can’t take full credit for the changes that may occur over time. While we can encourage clients to make lifestyle changes that correlate with increased microbial diversity, we can’t say with certainty that their microbiome will appreciably change in response. We can certainly observe improvements in digestive symptoms, but that doesn’t mean the microbiome has changed in any way. The best we can do is stick to the basics that appear to support overall health and reduced risk of numerous diseases, like eating a plant-centric diet, exercising, maintaining a healthy body weight, and managing stress and sleep. We can then look into modifying which plants we include and in what amounts in order to mitigate some of the probable gastric distress associated with high FODMAP intake. Might the microbiome change? Sure. But let’s be more transparent and honest about what we’re ACTUALLY and MEASURABLY changing here—symptoms. #guthealth #gutmicrobiome #microbes #evidencebased #fitness #nutrition #ibs

You could really be missing out on making the most of the process of weight or behavior change if you only have an eye on your end-goal. Of course, you want to steer your habits in that direction, but there are so many things to consider along the way! If you try to reach a destination with only the final address in hand, you might have a harder time getting there! It's helpful to know how many turns you'll have along the way. We usually don't bother to look at the address at every turn, either, because we trust that we'll reach it as long as we follow the directions. Weight change works in the same way. Weighing yourself regularly is a straightforward way to determine whether you're approaching your goal, but sometimes that can be stressful and frustrating. If you need to take a break, you can monitor the other aspects of the process instead. This also allows you to celebrate many more successes along the way, which can increase self-efficacy and your ability to adhere to these healthy habits! @rpstrength #rpcoach @acefitness #certifiedhealthcoach @the_issn #cissn @teamrevivestronger #weightmanagement #weightloss #diet #nutrition #health #healthylifestyle #exercise #fitness #fitnessmotivation #physique #powerlifting #behaviormodification #motivation #coaching #fitfam #trusttheprocess #stress #sleephygiene

#Repost @coachdavidflowers • • • • • • NEW PODCAST 🎙 #17 - That GUT Feeling ft. @vitaminphd - We discussed the ever so popular topic of gut health. - Shot down all the fallacies such a detoxes, gut health superfoods and that person who’s not qualified in this area telling you they can ‘heal your gut’. 🤥 - This episode was 🔥, now available on iTunes & Spotify, link in bio. 🤙 #ThatGutFeeling #GutHealth #Fatfixpodcast 🎙 #DrGabrielleFundaro #CoachDavidFlowers #guthealth #gutmicrobiome #nutrition #weightloss #fitness Link in stories!

Seek first to understand, then be understood. –Stephen R. Covey From my perspective, Intuitive Eating might be the second most misunderstood and mischaracterized topic in the world of nutrition, health and fitness today. The first is, of course, the #gutmicrobiome ! 😉 Even I misunderstood IE until I did “this one crazy thing.” I read the ACTUAL BOOK! :D I stopped reading what the internet had to say and went right to the source and the fundamentals (which works for the microbiome as well, guys!). When I was making this graphic, I wanted to be 110% sure that I wouldn’t exacerbate the current misrepresentation of IE, so I went straight to the source once again. I sent it to one of the authors—Evelyn Tribole, MS, RD—and asked for her feedback. She was incredibly gracious and recommended wording that wouldn’t be judgmental or hit on a common pain point in many dieters (the fear of being unable to pinpoint the satiety or fullness cue and finish their meal at that time). If you have questions or concerns about IE, I urge you to read the book! Reserve your judgments until you have the facts. Realize that it is not a ‘diet book’ or a tool for weight loss. It is a collection of guidelines that anyone can adopt and adapt to their needs and preferences. It’s okay if you don’t use all of the principles of IE all of the time, and it’s okay if you don’t feel ready to use any of them at any point. This isn’t a, “You should do this,” post. It’s just a “Let me clear up some misunderstandings,” post. You know I love those! 😉 So many thanks to @evelyntribole for the invaluable feedback and lovely chat. Collaborations make the whole industry a better place. #intuitiveeating #haes #macros #flexibledieting #weightmanagement #evidencebased

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