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Vitamin (Ph)D: Evidence-Based Performance Nutrition

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This is a FREE online event! The Muscle MBA was such a success that we've come together once again to deliver a diverse array of talks from a few dozen professionals. If you missed the link in my stories, you can visit my website to register. January 23rd! Come learn about #diets and the #gutmicrobiome! @rpdrmike @regressive_underload @rpstrength @revivestronger @dr.carl.juneau #evidencebasedfitness #exercisescience #fitnessmotivation #nutrition #sportsnutrition #healthylifestyle #health #fitness

It's the new year, so you can expect enhanced glamorization of the burden of fitness... NO PAIN NO GAIN HOW BAD DO YOU WANT IT? YOU DON'T WANT IT BAD ENOUGH NO EXCUSES 110% COMPLIANCE DETOX CLEANSE YOUR SOUL IS IMPURE AND YOU ARE MEANINGLESS UNLESS YOU BUY THIS FLAVORED POWDER TO PUT IN YOUR BRANDED WATER BOTTLE You get the idea. Of course, what the industry promotes usually isn't aligned with what the research actually illustrates. When it comes to long-term behavior change and weight management, you're far more likely to stick to a plan that you enjoy. What a novel concept! Instead of punishing yourself all the way to the finish line where you'll realize you haven't adopted sustainable habits...maybe try to find the health-promoting behaviors that bring you happiness? Maybe that's not "extreme" enough... ENGAGE IN JOYFUL MOVEMENT ADD PHYSICAL ACTIVITY DURING QUALITY TIME WITH LOVED ONES DO YOUR BEST PERFECTION ISN'T A REALISTIC GOAL MODERATION AND REGULATION ARE SKILLS THAT REQUIRE PRACTICE YOU DON'T NEED A SPECIFIC SUPPLEMENT OR DIET PLAN Okay, that was weird. Anyway... There's a reason that the results of 30-day challenges or extreme weight loss shows don't last. - There are a bunch of reasons, but the big one is arguably the emphasis on external regulation of behavior. These folks aren't engaging in enjoyable activities that can develop into long-term habits. They're making short-term changes to reach a goal to win an award or avoid some form of punishment. Sadly, many coaches '#motivate' their clients in similar ways, leading to disordered eating tendencies and burnout. - Are you punishing yourself or your clients to the finish line, or integrating new, enjoyable habits for lasting behavior change? Of course, not all behaviors are directly enjoyable (or easy or fun), but we should be able to enjoy them for the sake of their contribution to our overall health and #fitness journey. #fitnessmotivation #nutrition #nutritioncoach #behaviormodification #coaching #sportnut

Rapport is essential for an effective coaching experience. It's the combination of mutual trust and understanding that underpins a collaborative approach to setting and meeting goals. But understanding and agreement are two different things. We can empathize with our clients-- relating to a shared emotion-- while providing accurate information *as needed* to help a client meet their goals. If you can't provide accurate information, be honest about that, too. Don't take advantage of their trust for your short-term personal gain. Eventually the truth will come to light and you'll lose out on the long-term opportunity to succeed together. Don't sell your clients a problem to tether them to your services. Empower your clients with knowledge instead. #healthcoach #healthylifestyle #exercisescience #fitnessmotivation #teadrop #guthealth #gutmicrobiome #nutrition #dysbiosis #microbiota #sportnutrition #supplements #fitness #fitfam #evidencebased #science #research

Another #podcast to check out! This one is mostly about #mentalhealth , #coaching , #motivationalinterviewing and lifelong learning. I even talk about my own mental health battles. It's definitely about more than fitness or #guthealth! If you're curious about my approach to #healthcoaching , give this a listen. Linked in my stories and Podcast highlights!

Let me start by saying: I have been #vegan, #keto (like 13 years ago before it was cool LOL), ovo-lacto-#vegetarian, fully #omnivorous, and am now ovo-#pescetarian. Why? Because I'm lactose-intolerant, I really like cows and pigs, I have some concerns about horizontal gene transfer of antibiotic-resistant genes from commercial farm runoff, and I'm okay with using local eggs and sustainably-caught fish. That's just me, and I'm telling you to expose any potential biases you might suspect. #fibershill - There are a few comprehensive reviews on dietary patterns and the #gutmicrobiome, a couple of which I've highlighted here (refs in comments). While a vegan diet CAN confer a number of benefits to both the #microbiota and their hosts...so can any diet replete with microbe-accessible carbohydrates, also known as MAC's. You may know them as prebiotics. They're comprised of indigestible fibers, resistance starches, and other maldigested or malabsorbed carbs that make their way to the colon for fermentation by microbes. This isn't to say that protein isn't important, as amino acids are an essential source of nitrogen for those microbes. Bile production due to dietary fat intake can also shape the microbiome. - But, at the end of the day...a plant-specific diet isn't inherently better than one that's simply plant-centric. The extremes of animal product ingestion probably aren't prudent as elevated levels of TMAO, secondary bile acids, and pathobionts have been found with interventions that are based entirely on meat and cheese (seriously) or concentrated carnitine ingestion. Even long-term (>1 yr) strict Paleo didn't look all that great for cardiometabolic markers or the microbiome. - Vegans, veggies, and omnivores...your microbiota look relatively similar, in that your individual variability overshadows any consistent dietary effects. Just keep eating a variety of plants and the other prudent stuff I usually recommend (reasonable fat intake, physical activity, and so on). - #Carnivores...the evidence isn't really stacking in your favor, but thus far a total lack of evidence to support your habits hasn't stopped you, so keep on keepin' on, I guess.💁‍♀️✌

Many people might think that #mindfuleating and #intuitiveeating are synonymous, but in fact, eating mindfully is just one aspect of intuitive eating. Mindful eating can be applied to a variety of goals, including weight modification and performance (whereas IE is a weight-neutral approach that includes much more than mindful eating). - This is my interpretation of a #mindful eating process, and an adaptation of the mindful eating cycle. I developed this after listening to and reading content from Michelle May, MD, who has authored several books on mindful eating, developed mindful eating programs for a variety of audiences (including #athletes), and delivered numerous seminars and keynotes on the topic of mindful eating. - -Determining Why: Am I physically hungry? Am I having a craving for a specific food? Am I feeling emotional and seeking comfort? Am I feeling social pressure? - -Setting Intention: How do I want my current status to change after this meal or treat? How full do I want to feel? Do I want to avoid fullness? Do I want to feel mentally and emotionally different? - -Determining Needs: What types of foods are available, and what to I want and need? Is food the right choice for my current needs? If so, how much will I probably need to eat? - -Focused Eating: Reduce distractions if possible. If you're alone, put away your phone and turn off the TV. Really experience every bite. If you're with others and you can't focus on your food, use this as an opportunity to eat slowly and heed your fullness cues as they arise. - -Checking In: About halfway through your meal, take a moment to evaluate your new physical, emotional, and mental sensations. Did you reach your intended goal? If so, you may want to decide whether and why you wish to continue, or cease your meal. Be aware that you may have 'diet' voices telling you that you've had enough though you're still hungry, or that you can't eat this again, so you must eat all of it. Or, you may feel social pressure to eat past the point of fullness. Or, you may simply be enjoying the food so sincerely that you decide to eat past the point of fullness. ‼IMPORTANT NOTE CONTINUED IN COMMENTS!!👇

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