Jamie Scott is regularly eating 3000 calories a day and is getting leaner. How is this possible? Find out on Part 2 of this awesome series, where we discuss the best fueling practices for active people, the harmful side effects of fasting, and dive deep into the knowledge you need to know to fuel your body correctly and sufficiently.
If You Want To Start Fueling For Your Activity Level, You Should:
Understanding the ‘Why’ Behind Fueling
Jamie Scott is a New Zealand Registered Nutritionist, holding post-graduate qualifications in both Nutrition Medicine and Sport & Exercise Medicine, as well as undergraduate degrees in both Nutrition Science and Physical Education, and a Level-1 Mountain Bike Skills coach (PMBIA). Jamie loves helping people navigate the complexity and confusion surrounding everyday health and performance advice and helps them focus on the essential elements of nutrition to increase their capacity and energy for life.
Sorting Through the Information Overload
When you improve your energy processes, all of your body's functionings start to improve with it. You can still be in a calorie deficit, but by introducing a bigger energy flux throughout your system, you can do more and get more nutrients out of your day.
By understanding the systems needed and keeping it simple, sequenced, and strategic, you can grasp the role of macronutrients and why it is important on a physiological level. Jamie believes there is a lack of understanding of human biology in our modern world, and it's only by assessing the information that is out there that you can truly comprehend what your body needs.
Eat More, Not Less
There is a lot of relevant and not-so-relevant information out there. This is why Jamie takes a practical approach in explaining the ‘whys’ behind fueling your body more and not less. Your body's need for energy will eventually override your willpower. This is what causes binges and irregular appetites.
We come from a culture where women are told they shouldn’t eat very much, and this just isn't true. By fueling your body properly and consistently, you will notice the difference in how you feel and how you perform. While it's not an overnight magic pill, it will have a huge impact on your energy, ability, and overall health.
What was your favorite knowledge bomb that Jamie dropped on us today? Share your thoughts about fueling as an active person with me in the comments on the episode page.
Quotes
“You can repair muscle and bone tissue; you can keep your ovaries switched on and keep your menstrual cycle running, brain fog disappears, you are more emotionally stable. You get all the benefits out of each reward, and you are pushing more fuel through the system.” (4:02)
“Wrapped around all of that is ongoing support and assurance. And that is probably the biggest part of my ongoing coaching role, is just to kind of pat people on the back and let them know that it will be alright, and this is normal, keep going, stick with it and trust the process.” (12:52)
“I think sometimes a lot of people who work with a nutritionist or a nutrition coach think that they are just going to get a plan, effectively a schedule of here is the food I want you to eat and here is when I want you to eat it. And sure, that can be part of it, but if you don’t have the structures and the environment around you to prep those meals and eat those meals, it doesn’t matter what the schedule says.” (22:23)
“Anyone who is on social media and sees anyone promoting daytime fasting that starts from the time someone wakes up, that is a red flag for that person straight away.” (35:46)
“We can list all of these positives; we can talk about this until we are blue in the face, we can discuss all the historical and sociological sides of it. The problem is we focus on weight. That's what you get drawn back to.” (46:21)
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LTYB 352: Energy Flux and Fueling for Athletes with Jamie Scott
LTYB 350: Are You Eating Enough? Low Energy Availability in Sport
Your body needs a certain amount of energy just to function, let alone exert energy. If you are an endurance or strength athlete, a recreational exerciser, or you are a competitive weekend warrior, there is something for everyone to learn about fueling your body and making sure your body has enough energy to perform at its best.
If You Are Ready To Fuel Your Body Properly, You Should:
Fueling Your Body With Jamie Scott
Jamie Scott is a New Zealand Registered Nutritionist, holding post-graduate qualifications in both Nutrition Medicine and Sport & Exercise Medicine, as well as undergraduate degrees in both Nutrition Science and Physical Education, and a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned a number of roles in the ‘health & fitness industry'. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health.
You Are An Athlete
Jamie has been in the industry for over 25 years, so he knows what he is talking about. He has seen the consequences of low energy availability and is here to explain why successful athletes fuel themselves more, not less, and what you can learn from that.
You may not think you are an ‘athlete’, but the truth is that most of us who are moving regularly, whether you are an endurance or strength athlete, a recreational exerciser, or you are a competitive weekend warrior, you fit the bill. The products and training regimens available to the masses definitely qualify for an elite status, which is why it's so important to fuel your body right.
What Is Energy Flux?
Your body requires energy just to simply exist. If you do not fuel your body with enough energy to power your system, your body is forced to effectively take things offline. This means that your brain function, energy levels, gut function, immune system, and menstrual cycle can be affected if you are not giving your system the energy it needs to survive, let alone engage in exercise-based activities.
Your energy intake directly impacts your energy expenditure, and there is a good chance you are not intaking enough. Everything requires energy, which is why it is important to figure out this information and implement the knowledge you learn to avoid dysfunction in the future.
Are you excited to hear Part 2? Share what you are looking forward to hearing more about with me in the comments section of the episode page.
Quotes
“In a nutshell, people are just not eating enough for what they want to do, and that’s becoming more prevalent, and I think the outcomes of that, I get the impression that they are getting worse.” (15:22)
“In this information age, there is very little that gets held back. In terms of the big central pillar stuff. Which then means that your average ‘weekend warrior’ is looking at these elites and going, ‘well, I’m going to get myself a nutritionist, and I am going to get myself a coach’.” (25:30)
“Our energy availability is the equivalent of the charge that’s left on your phone.” (32:36)
“You don't just need energy for skeletal muscle contraction. Whether you are walking, lifting, riding a bike, running, jumping, or climbing trees. Your brain requires energy; your gut requires energy, your immune system requires energy, your growth and repair require energy. There is not a system in your body, not a single cell in your body, that does not require energy to go about these processes.” (34:15)
“This is becoming such a real problem in terms of the culture and normality around these low energy diets and this misunderstanding of what it actually takes to fuel a body at rest, let alone adding additional exercise on top of that.” (41:55)
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LTYB 350: Are You Eating Enough? Low Energy Availability in Sport
So often, women who want to get stronger or start lifting weights are told to ‘be careful’ and make sure they don't hurt themselves. While there is always an inherent risk when engaging with any activity, the benefits far outweigh the risk when it comes to strength training.
If you are ready to stop letting society tell you what activity is acceptable for women, you should:
Stop Listening to the Unsolicited Advice
Thinking that strength training is ‘scary’ or ‘dangerous’ is unfairly reinforced by society. The unsolicited opinions and advice that women receive are just one of the multiple barriers women face when starting a strength training practice.
Strength training does not have to be the scary activity that we have been told it is. Instead, it can be a way to improve at your chosen activity, level up your overall health, and give you the confidence you have been searching for.
The Benefits of Strength Training
While the system is set up to perpetuate this idea of women getting hurt when they try and get stronger, it couldn't be further from the truth. Strength training helps you avoid injury, prevent age-related muscle loss, improve bone density, and so much more. If you are an active person, strength training 2-3 times a week can help you excel in your chosen sport. Statistics show that weight training sports have relatively low injury compared to common team sports and can actually help prevent injury.
If you are looking for validation that you don't have to be afraid of strength training, this is the episode for you.
Are you ready to stop letting society tell you what sports are ‘safe’ or acceptable for women? Share what you love most about strength training with me in the comments section of the episode page.
Quotes
“Every time I talk about this, women share their stories over and over and over again about people who chime in with their unsolicited advice and warnings.” (3:20)
“There will always be an inherent risk. However, the benefits far outweigh the risk of lifting weights.” (10:21)
“I think what’s particularly challenging for me in this scenario, and other women who have been warned off of lifting weights is that a lot of adults participate in team sports, whether it is intramural or interleague or whatever it is… where people get hurt all the time.” (15:38)
“The interesting thing here is when we are talking about strength training as a means to help prevent injury in other sports, rarely does it get the spotlight that it deserves.” (18:51)
“When we consider the benefits, the benefits are far, far outweighed by the potential costs.” (26:27)
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LTYB 331: Strength Training & Your Relationship To Exercise
LTYB 340: Are You Lifting Heavy Enough (and Other Common Strength Training Questions)
I am sure you have heard or seen the common rhetoric of ‘eat less, move more’ online. While this perspective may be well-meaning, it is frequently misused and can have some dangerous consequences. When you are training hard, wanting to improve your performance, and ultimately feel better, it takes the right amount of fuel to achieve those results.
If You Want To Make Sure You Are Eating Enough, You Should:
Proper Fuelling Is Not Just for the Olympics
Recently the Tokyo Olympics have been in the spotlight as women athletes are reporting better performance due to increased food intake. This is not a coincidence, as these athletes need fuel to perform better. But, this is not just limited to the elite level of athletes that compete in the Olympics.
Anyone active needs to get enough energy through food to help them gain muscle, improve insulin resistance, create confidence, and ultimately feel and perform better.
Feel Like a Badass
Relative Energy Deficiency in Sport, or RED-S, can have a huge impact on your endurance, strength, risk of injury, and much more. While the awareness around low energy availability is increasing, we need to keep having the conversation and shift our mindsets away from the ‘smaller is better’ mentality.
By approaching your strength training, and nutrition intake as a way to make you thrive, instead of just a laundry list of things to avoid, you can gain confidence and feel like the badass you know you are. Properly fueling yourself is the only way to improve your performance and start seeing the results you are looking for.
Are you ready to experience the magic that comes from feeding yourself enough? Share your thoughts with me in the comments section of the episode page.
Quotes
“For women, there is such a pressure and prize placed on leanness and smallness and getting rid of that extra couple percentage of body fat and optimizing those things to the detriment of performance and honestly health.” (6:45)
“Here we are, it’s 2021, and we have some women performing at the highest, highest levels. And even they are susceptible to a lot of the junk they have learned or the fact that they have not had a lot of guidance to what it really takes to fuel for something of that level.” (9:19)
“Hey, you know what’s going to happen if you eat more food? You are going to feel better, you’re going to have more energy, you’ll be able to train harder, recover better, and perform better!” (14:35)
“Looking back in hindsight, I have learned so much about what it takes to really fuel to perform well and to be healthy.” (19:36)
“I want you to think about fueling to support your body as really allowing you to expand, to be able to do more, to be able to challenge yourself if that is what you love. And to do it in a way that is supporting your health at the same time.” (21:23)
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Sports Science Is Changing How Female Athletes Train. It Could Help You, Too Article
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I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
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LTYB 348: Improve Your Fitness Over 40 with Robin Legat
LTYB 331: Strength Training & Your Relationship to Exercise