If there is one macronutrient that I receive pushback on, it’s protein. That is because it can be hard to increase your protein intake, but that doesn't mean it is without merit to do. If you want to feel good in your body and go throughout the day feeling strong and capable, you need protein, and that's a fact.
If You Want to Enjoy the Benefits of Protein, You Should:
Victoria LaFont is an opera singer turned scientist. Her nutrition-focused copywriting and coaching have helped hundreds of clinicians go from burnout to career bliss. She is a summa cum laude graduate of the University of Western States with a master’s degree in human nutrition and functional medicine and is passionate about helping women build strength through balanced nutrition and strength training.
Protein is incredibly important when it comes to preventing age-related muscle loss, overall health, and longevity. The Latin root of the word protein even means primary, as it is essential to your body's ability to build muscle and function throughout the day.
Victoria is passionate about letting the research speak for itself. She has seen firsthand how eating a balanced, protein-rich diet, and lifting heavy stuff, has helped women thrive for longer and avoid sarcopenia, or age-related muscle loss. If you want to protect your muscles for as long as possible, protein is the key you have been looking for.
Victoria's hope is that one day, balance becomes trendy. Women being afraid of their bodies changing is a billion-dollar industry, and the way society projects the way a woman is supposed to look prevents us from having perspective about our own body autonomy.
Don’t let protein scare you. Instead, work to understand the science, research, and benefits behind protein so that you can bring your body to a place of balance and make decisions about your health based on what is right for your body.
Are you ready to embrace the power of protein? Share your thoughts on this episode with me in the comments on the episode page.
"If we are going through those actions, we have to fuel that, or else we have detrimental outcomes. Not just in the gym but in our life." (16:09)
"I want my feet to stay healthy and I want to put on as much muscle mass as possible before I hit menopause because I want to stay functional as I age." (22:21)
"I hope and pray that balance becomes trendy and sexy and sells a lot of products. Because really that is what we need. And part of that balance is we have to intake enough protein for physiological function." (29:41)
"Most women who are after this formula of increasing dietary protein and picking up some heavy stuff, weight gain, that's the thing you want to see on the scale, but it's so much different than what we have been taught." (48:46)
"My job is to present a balanced point of view to people and support other practitioners who are doing that." (55:56)
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LTYB 352: Energy Flux and Fueling for Athletes with Jamie Scott
LTYB 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago
If You Want to Stay Strong in your 40’s and Beyond, You Should:
Laura Phelps has been an athlete her entire life and started powerlifting at age 23. She currently holds 8 All-Time World Records in the sport of powerlifting and was personally coached by Louie Simmons. Since 2017 Laura has used her knowledge and expertise to help train others through her coaching company, Queen Bee Power. She finds pride in helping athletes both old and new succeed and reach goals that otherwise would have been unattainable.
Laura’s greatest hope is for everyone to stay healthy and be strong. Strength and power work to our benefit, especially as we get older, which is why we have to be wise and intentional about how we train in every stage of our life. Powerlifting is proof that you can be strong for a very long time, you just have to do it in a way that can adapt to your needs as you get older.
Adapting your training based on where you are now is nothing to be scared of. Powerlifting can be incredibly beneficial to your overall health and longevity, and Laura’s adapted version of the conjugate method can help you feel empowered while taking care of your body's needs.
By building strength through supportive exercises, taking time for recovery, and introducing variation into your training routine, you can experience the restorative impact of conjugate-style programming.
How are you adjusting your training program to the needs of your body at different stages of life? Share your thoughts with me in the comments on the episode page.
“I just had this supreme confidence, not arrogance, but I had this unbelievable confidence in what I was doing because I loved it so much.” (12:37)
“If you are doing everything right, following these principles and the right percentages and whatnot, and the recovery, it is set up for longevity.” (23:50)
“Any time your body is imbalanced, you are putting yourself at risk for injury. So if we can make everything more balanced, I just think it is more functional.” (27:36)
“If you don't bench press now as much as you did 10 years ago, it's okay. It's all relative at this point.” (32:03)
“Powerlifting is proof that you can be strong for a long time, a really long time. You are just pushing yourself to your limit at that time and whatever your circumstances are.” (33:00)
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FYS 371: The Fitness Industry Needs Quality Coaches with Jasmine Braxton
If you have ever been injured in your sport as an athletic person, you know how challenging it can be to get back into it. Not just for your body, but also for your mind. Movement, exercise, mental health, mindset, self-efficacy, and burnout are all connected, which is why it can be extra difficult to come to terms with a change or adaptation in your training routine. This is why it is so important to find harmony in your training, and recovery, as an athletic person.
If You Want To Overcome Injury and Avoid Burnout, You Should:
Dr. A’Naja Newsome is an exercise scientist, coach, and educator who is passionate about helping people like you to optimize your strength, mental health, mindset, self-efficacy, and balance training with recovery. She knows firsthand the struggles that adapting your training and understanding how your body is healing can take on an athlete. If you have ever been injured and noticed it took a toll on your mental health or identity, this episode is for you.
Often when people think about the benefits of exercise, they focus on the physical benefits without realizing all of the amazing mental benefits movement and exercise can have. Improved mood, cognitive function, memory, and overall happiness are just a few of the ways that exercise and physical activity can benefit your life.
However, when we have to change the way in which we train, it can feel like an overwhelming task. This is where your mindset, lifestyle, and goals come into play.
Dr. A’Naja is an advocate of adjusting your training to where you are right now. Instead of trying to compete against others or an old version of yourself, she recommends taking a step back and re-evaluating your training goals. By building goals against yourself, you can align the things that matter most to you so that you can improve your ability and performance while avoiding burnout, overtraining, and poor motivation.
By adjusting your mindset, you can adjust your training and recovery to your lifestyle. Because life is always going to happen, and as athletes, we need to find ways to improve our self-efficacy while taking a step back and checking that our actions are moving us towards our real goals.
Are you struggling with overcoming an injury or changing your training routine? How do your lifestyle, mindset, and goals play into your recovery? Share your thoughts with me in the comments on the episode page.
“Enjoyment, happiness, those are all things we have seen a connection with increased physical activity.” (11:15)
“It is really important to understand that physical activity and exercise is not just about physical improvement. There are mental and psychological improvements as well that can be had.” (13:02)
“[Overtraining] is not worth it in the long run. For your physical health, but also your mental health. It is not good in the long run for the longevity of being an athlete to overtrain.” (20:18)
“Your lifestyle is going to constantly change. Your mindset is going to constantly change… you have to fully align your training goals to your nutrition, to your mindset, and to your lifestyle.” (26:16)
“I don't care what your one rep max is. I want to see if you can hit 85% six times, and look sexy doing it.” (31:15)
“Self-efficacy is not about it being easy, it's not about choosing easy tasks, it is simply about believing that you have the tools to overcome whatever obstacle is going to come.” (34:24)
Join the Strength Nutrition Unlocked Group Coaching Program Here
Follow Dr. A’Naja on Instagram
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
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 362: Sports Injury Rehab & Returning to Lifting with Dr. Leada Malek