Allison Grubbs seemingly came out of nowhere when it comes to rucking. Last year, she participated in her first GORUCK selection, and this year, she finished the GORUCK Selection as the only participant left standing. Allison's insight, wisdom, and mindset got her to where she is today, and she brings along a message of hope and tranquility that is incredibly inspiring.
If You Want to do Hard Things, You Should:
Allison Grubbs is an endurance athlete and adventurer who is only the second woman ever to complete GORUCK Selection. Her journey from a self-proclaimed ‘average’ swimmer as a child to where she is today is a testament to her incredibly strong mindset and determination.
Allison spent her childhood and teenage years swimming but never considered herself an athlete. Even today, she does not identify with the elite athlete status that her achievements have brought. Through a calm, cool, and collected mindset, Allison has shown that she knows how she operates and runs towards that any chance she gets. Her goals are to finish, keep moving, and be calm in stressful situations. She hopes to be a role model for other ‘badass babes’ in her community.
Allison and I have a lot of parallels in our stories. But what I find so remarkable about Allison is how she stays calm under pressure, knows herself, and goes for what she wants.
If you have a big dream or a big goal, Allison is proof that it is totally possible to achieve anything you put your mind to. Her personal process and fitness journey inspire anyone who knows it, which is why I brought her to the podcast today so that you, as the listener, can get to know her strength firsthand.
How does your mindset impact your goals? Share your thoughts with me in the comments on the episode page.
“As I have progressed in the endurance events, endurance community, it’s just forward movement. Thats how I think of it now.” (24:02)
“Most of the time, I just want to finish. That is almost always my goal, is just to finish something.” (30:31)
“Everyone asks after that, ‘Why did you quit?’. Honestly, I have no idea. I was just really okay at that moment with being done and letting her go.” (50:43)
“Part of this year that was so stressful was knowing that I could do it, but always feeling like nothing was good enough.” (54:04)
“There is so much community support. I feel like these are my people. I don't know why, but they have accepted me, so it just feels right, it feels good.” (1:04:03)
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FYS 389: The Benefits of Rucking for Women with Michael Easter
When you think of muscle mass in women, does your brain immediately jump to the image of ultra-muscled competitors and quote-unquote meatheads? Building muscle mass as a female athlete does not look like this image most of the time, yet women are still afraid of getting bulky. In this episode, I want to dive into what building muscle mass as a woman really looks like and the massive benefits for your overall health and longevity that can come from it.
If You Want to Get Deeper Into the Conversation Around Muscle Mass, You Should:
Stop letting society tell you that you should be afraid of getting ‘too bulky’
Dive deeper into the topics touched on in this episode
Learn and explore how muscle mass can improve your longevity and quality of life
Muscle is More than Aesthetics
For so long, the conversation around muscle mass has stopped at the aesthetic value. But the truth is, building muscle as a female athlete, especially a female athlete over 40, is about so much more than aesthetics. I want to challenge this conversation and urge you to dig deeper into the benefits that building muscle mass and getting strong can have for you.
Building muscle mass can help with your insulin sensitivity, boost your bone strength, enhance your longevity and quality of life, decrease the risk of falls, improve your cognitive health and cardiovascular function, and much more. It's time for the conversation around muscle mass to focus on those things, rather than just the aesthetic value of muscle.
Quality of Life Matters
Longevity is one of the key benefits of building muscle mass. But I don't just mean longevity in terms of living to 120 without the functionality or independence you want in order to live your life fully. I am talking about an all-encompassing longevity that not only maintains and improves your quality of life but gives you the confidence to keep going.
When it comes to muscle mass in females, the benefits are so far beyond the exterior. If you are looking for a way to preserve your freedom, gain confidence, improve your quality of life, and age in a way that makes you look and feel good, strength training is crucial to your success.
Are you ready to dive deeper into muscle mass than what lies on the surface? Share your thoughts with me in the comments on the episode page.
“When it comes down to things, we have to build muscle if we want to experience some kind of sculpting or toning or any of that.” (2:35)
“The conversation, in my opinion, is lacking some of the deeper reasons why muscle plays very crucial roles in the body, and how those are associated with longevity.” (6:02)
“Our capacity to move through life, to do those activities of daily living, to perform physical exercise, which is also a very clear health-promoting habit. Those are associated with better longevity and improved quality of life.” (8:57)
“It is really important to lean on things like exercise, or specifically strength training or resistance training, to help us improve our insulin sensitivity. Exercise is a really important tool in your toolbox.” (13:55)
“We've talked about here mobility and physical activity, the sit-to-stand test, why this matters for discussions of quality of life, overall wellbeing, independence, being able to have mobility, and complete activities of daily living as well as physical exercise.” (18:21)
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FYS 416: Is Muscle Anti-Aging?
FYS 406: Creatine, Bone, and Brain Health with Dr. Darren Candow
One of the pieces of equipment in the gym that strikes fear into people is the rowing machine. Many people consider it a piece of warm-up equipment, but it is so much more than that. When you take the time to educate yourself about not only rowing but how you can create a more well-rounded training program, the results can be magic.
If You Are Interested in Rowing, You Should:
Shane Farmer changed his life through rowing. He started Dark Horse Rowing to help others gain a community of others who hold them accountable, challenge their limits, and drive them to evolve and become the most robust, most incredible versions of themselves. Shane believes rowing can help make positive change and guide others to their most genuine potential.
Shane doesn't want to turn you into a rower. Instead, he wants to help non-rowers use rowing on and off the machine to stay active, move better, and have an excellent quality of life for as long as possible. One of the main pillars of Shane’s program is the hyper-local tribe and community that can be a game changer for many people.
Diversity in your movements and workouts is critical to longevity. Shane believes that we all go through seasons of which practices we enjoy. One day it may be rowing, the following strength training, etc. The key is to change and evolve in a way that keeps you passionate about your movement practice so that you can promote your longevity as best as possible.
By finding a healthy balance of weight training, cardio, machine work, and recovery, you can create positive change and improve all of the different elements of your training. Being proactive is far better than being reactive when it comes to your health, and it's never too late to try something new.
Are you ready to integrate a new practice, such as rowing, into your movement routine? Share your thoughts and experiences with me in the comments section of the episode page.
“People are always going to want to gravitate to tribe and community. So as long as it is available, people will gather for fitness purposes.” (18:25)
“I’m not trying to turn you into a rower. I am trying to help you use rowing as an accessory to staying fit for life.” (30:45)
“Submit yourself to the process of learning the movement. Because once it all makes sense, you’re going to find a lot more enjoyment in the workouts.” (33:26)
“There is no magic pill. There’s no ‘rowing is the greatest thing in the world; strength training is the greatest thing in the world’. They are all just a means to facilitate what the body is meant to do.” (37:04)
“We have so much knowledge at this point about what to do that the hardest thing is just choosing what we are going to do on any given day.” (45:52)
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FYS #416: Is Musckle Anti-Aging?
FYS #411: Why You Need A Strength Training Program
Our Western society is, to put it frankly, obsessed with the idea of anti-aging and the fountain of youth. This multi-billion-dollar-a-year industry that is mainly targeted at women focuses on all of the products and things you can do to maintain the appearance of youth on the outside of your body. But what about what is going on in the inside?
If You Are Interested in Using Muscle to Improve Your Aging, You Should:
Muscle is the most critical topic that is missing from the majority of conversations around aging. Preserving our muscle mass as we get older is one of the best ways to maintain our quality of life and longevity as we transition through menopause and beyond. Developing and maintaining muscle not only makes you feel good but is a key factor in how you age.
While you may not be able to prevent 100% of the muscle mass loss you may experience as you get older, strength training is the best action you can take to take steps in that direction.
Muscle mass is the unsung hero of the anti-aging discussion, and is about so much more than vanity and appearances. If you want to preserve your quality of life and longevity as you age, maintaining your muscle is the first thing you need to think about.
How has strength training changed your approach to aging? Share your thoughts with me in the comments on the episode page.
“If there is one thing that gets missed over time and time and time again in the conversation about aging, it is the unsung hero, muscle.” (3:12)
“I don't want to just live to be very old in terms of my years, but I also would like to have as much quality of life, and quality of health, as possible.” (8:29)
“No matter where on the spectrum you are, it is absolutely important and possible for you to start strength training now and reap some of these benefits.” (15:53)
“Not only does this affect performance in terms of sports and athletics and fitness, but also, life.” (21:48)
“This is all about your longevity, quality of programming, quality of life, and how strength training is going to serve you going forward.” (29:01)
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FYS #411: Why You Need A Strength Training Program
FYS #408: Growth Mindset in Fitness
FYS #407: The Female Athlete Health Report with Kyniska Advocacy
Rucking is having a moment right now, but it is nothing new, per se. Humans have been carrying loads for distance since the beginning of time. While rucking is not a replacement for your strength training, it has a multitude of benefits to your cardiovascular strength, blood sugar, bone health, and so much more.
If You Are Interested in Including Rucking in Your Fitness Plan, You Should:
Ever since I discovered rucking, I have included it as part of my fitness routine. The unique benefits of rucking, particularly for women over 40, have had a huge supportive impact on my training regime. Rucking is an incredibly effective form of exercise that has a wide range of benefits that can impact not only your fitness capacity but also your social and competitive capacity as well.
Carrying heavy things is a fundamental movement pattern that is especially important for women over 40. The benefits to your bones, blood sugar, insulin sensitivity, stress, and more are some reasons why I love rucking.
While rucking can be simply defined as carrying loads for a distance, there are a lot of questions that come up when starting any new fitness or movement practice. How much weight, what shoes you should wear, what equipment you need, what counts as rucking, and how to get started rucking are only a few of the questions I answer for you on today's podcast.
If you are curious about rucking, already have a walking practice, or just want to try something new, rucking may be the answer you have been looking for.
What do you love about rucking? What are you the most curious about? Share your rucking thoughts and experiences with me in the comments on the episode page.
“Once I started rucking myself, I could definitely see where this was a beneficial addition to my fitness routine, and I have been doing it ever since.” (4:34)
“We need to keep our cardiovascular strong, but we also need to strength train. We need the unique benefits of both.” (13:19)
“Proper recovery matters just like any other kind of training. Don't overdo it, pay attention to your body… don't ignore that shit.” (29:27)
“If you are looking for rucking gear that is really going to go the distance, check out GO RUCK.” (33:54)
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FYS 389: The Benefits of Rucking for Women with Michael Easter
If you are a woman over 40 trying to build your fitness and muscle, you know how important it is to get into the gym on a regular basis. But if you struggle to find the consistency or motivation to exercise, you are definitely not alone. I find consistency as one of the most common things my clients struggle with, but it doesn't have to be that way.
If You Are Curious About Essentialism, Try:
Taking time to decide what is truly important for you
Saying no to the things that you do not want to do
Doing fewer things but doing them better
A lot of things in the health world are focused on removing or distancing yourself from a thing. Exercise is certainly not that way, and it requires you to lean in when it comes to changing your health habits. Although exercise takes time, energy, and space in your daily calendar, adding it to your life consistently is going to help you achieve the results you are looking for.
While there are 24 hours in a day, each of us has our own schedule, timeline, and ability to prioritize exercise. Finding the time, space, and motivation to be consistent isn't necessarily easy, but by asking yourself the right questions, you can identify what's important, what you may want to say no to, and, ultimately, how to live more aligned with your values.
The #1 most underrated concept when it comes to helping you find more time, which can, in turn, help you increase your consistency with training, is essentialism. There is a counterintuitive reason why finding consistency with your workouts is so hard, especially as a woman over 40.
Have you ever approached your fitness with an essentialism mindset? Share your thoughts with me in the comments on the episode page.
“It has been extremely gratifying to really bring those of you over 40 who are looking to improve your strength, muscle, and fitness, and feel strong. To really bring you a comprehensive program that is going to tick the boxes that we need as women over 40.” (3:47)
“If you are feeling challenged with consistency, I promise you you are not alone in feeling what you are feeling.” (4:52)
“Exercise cannot be accomplished through subtraction, elimination, or avoidance.” (8:33)
“Exercise is a form of self-care. We are taking care of our health.” (15:12)
“Ultimately, we all don't have the same time in our day. But by implementing the principles of essentialism, hopefully, you can carve out just a little bit more for yourself.” (17:47)
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FYS 410: The Power of Intrinsic Motivation in Fitness
FYS 408: Growth Mindset in Fitness
I recently decided to return to running after a 12-year-long break from it. While the idea of returning to running was a little bit scary and uncomfortable, I have found three teachable moments through my experience that you can apply to your own life, whether it is running or something entirely different that you want to make a return to but are apprehensive about.
If You Want to Find Enjoyment in Returning to an Exercise Such as Running, You Should:
Find another way to do your cardio that you can tolerate
Find an intrinsic motivation to train for
Find some sense of joy in doing whatever you are doing
Some of you may not know that I used to be an endurance athlete. I focus more on strength training rather than cardio in my public work because when we look at the data, more women meet their cardio minimums than their strength training minimums.
However, we need a balance of both strength training and cardio to see the results that most of us are looking for. It takes a combination approach for all of us to achieve our goals, no matter what our goals are.
Sometimes, exercise is uncomfortable and hard. It is a way that we build in a way of controlled discomfort. But finding other things that we enjoy about the experience makes it that much richer. This has been my main takeaway when getting back into running.
Finding intrinsic motivation is key to putting yourself out there. Even if you do not love the exercise itself, finding joy in the other aspects of 'the thing' instead of looking for external validation will keep you going. It is possible to find a way to incorporate what scares you into your daily routine; you just have to take the first step.
Have you been looking for a way to reincorporate something such as running that you may have had on the shelf for a while? Tell me your story in the comments on the episode page.
“If you were wondering why I go on and on and on about fueling and why I became a sports nutritionist, it is to help other women, especially women, avoid those pitfalls that I fell into all those years back.” (4:45)
“I knew that I was going to have to find a way of reconciling the fact that when I left the sports world, I was doing a lot of things for the wrong reasons.” (13:55)
“There was definitely an apprehension for me or kind of a burnout in putting running on the shelf for an indefinite amount of time, and as I started to return to things, I wanted to do it very mindfully.” (14:33)
“For so many years, we have swung the pendulum from only doing cardio to only doing strength training, and we need both.” (15:47)
“Sometimes it is the extrinsic stuff that is enough to get us in the door, but it is more the intrinsic side of things that keeps us going, and I very much have felt that with running.” (22:38)
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FYS 389: The Benefits of Rucking for Women with Michael Easter
FYS 380: Lessons From Endurance to Lifting: Top Sports & Nutrition Training Lessons
FYS 410: The Power of Intrinsic Motivation in Fitness
Investing in your own transformation is a difficult thing for a lot of us, but it is so important. Whether you invest your time, money, or effort, showing up for yourself and investing in your own growth is the key to seeing the results you are hoping for.
If You Are Ready to Invest in the Next Step, You Should:
Remember that you are not the only one who doesn’t have everything figured out
Take the step to invest in yourself through a coach, training program, or just asking for help
Believe that you are worthy of this investment, and watch how you can show up for yourself
I have been putting off fixing up my garden for years. Once I finally decided to do something about it, and reach out to an expert for help, my years of procrastination were fixed in just a few hours. What really surprised me was the amount of joy and satisfaction I got from seeing the fruits of my labor.
Your nutrition and training program might be a lot like my garden. But instead of feeling overwhelmed and putting it off, or being afraid of asking for help, taking the initiative to invest in yourself will feel so much better than procrastinating.
Investing in yourself means that you get to borrow the education and expertise from others, and it helps you avoid the constant overwhelm of trying to learn and do everything yourself. Hiring an expert is an investment that you can make that will result in the growth and transformation you are looking for.
You are not alone in the challenging things. By believing that you are worth it and investing in your own growth, you can ditch that feeling of overwhelm and experience the great feeling of seeing your own metaphorical garden bloom.
Are you ready to invest in your next step? Share your story with me in the comments section on the episode page.
“I want you to think, where have I been reluctant to ask for and seek out the help that I really need in order to make the progress I want to see and ultimately get the transformation that I really truly want?” (2:27)
“When you hire an expert, whether it is a gardener or a nutrition coach or someone to paint your house, you are making a very wise choice.” (12:22)
“You are worthy; you have always been worthy; there is no question about your worthiness. And at any point in the process, wherever you are with your nutrition or your strength training, are worthy of hiring someone.” (16:36)
“You start to value yourself and show up for yourself differently when you invest in your own growth, in your own transformation.” (18:40)
“If you are ready to figure all this stuff out, have expert guidance, get the coaching and the community support that are so so important in long-term progress, then we are waiting for you to apply!” (23:44)
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FYS 410: The Power of Intrinsic Motivation in Fitness
Lifting heavy is great, but there are a lot of ingredients that go into the recipe for getting better results out of your strength training. Having a program that works for your body, and your goals, is absolutely key to long-term consistency and results.
If You Want to Improve Your Strength Training Program, You Should:
Your program is the plan that is going to take you to your goal, which takes a lot of thinking and skill. This is why it is so important to understand that training concepts are not the same thing as strength training programming, and this is why they are so much more effective than just doing random workouts.
While the ‘what’, lifting heavy, may be easy to understand, the how and why of getting there is much more complex. Creating a plan that progresses and periodizes over time will help you accomplish the best of what strength training can do.
While random workouts will no doubt do something, adding muscle mass and having a well-rounded workout is essential, especially as you train into your 40s and beyond. Lifting heavy and moving your body is great, but you need a program that is suited to you and your body's needs if you are ever going to reach your goal.
By trusting the process and following a program that is aligned with your goals, you can take the burden off yourself and focus on being consistent. By showing up for yourself, you can continue to see great results and feel supported on your strength training journey.
What is your relationship with your training program like? Share your thoughts with me in the comments section on the episode page.
“Often we hear that we should ‘just lift heavy’. But what are the things that really go into just lifting heavy? And is lifting heavy really enough?” (2:25)
“If you have a goal, you need a program.” (12:38)
“Even though I have been coaching and lifting for over 10 years, I knew I could still get better at writing programs” (20:53)
“Lifting heavy is an integral part of many great strength training programs. But it is not the only thing you likely should do, especially if you are trying to become more well-rounded and fit in your 40s and beyond.” (22:09)
“There are a lot of things that we can do differently based on going through our 40s and beyond to start working with what's going on and working with those changes instead of saying, ‘well, it's just pointless; there is nothing I can do about this’.” (25:32)
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FYS 409: Overcoming All or Nothing Thinking In the Gym
FYS 408: Growth Mindset in Fitness
Fitness and motivation go hand in hand when achieving your goals. But have you ever stopped to think about the basis behind your goals? Intrinsic and extrinsic motivation for fitness are both part of the fitness process. However, it is important to stay alert and aware of where your motivation is coming from in order to achieve long-term results.
If You Want to Become More Intrinsic In Your Motivation, You Can:
Consider your intrinsic motivations for your overall behaviors
See if there is room to shift your extrinsic motivators along the spectrum
Give yourself some choice when it comes to the things you are working on
Your Motivation Matters
We all have a wide range of motivational factors, whether we are just stepping foot in the gym or have been there for years. Regardless, the ‘why’ behind your motivation can play a key part in how you succeed in the long term. This is why it is important to understand the difference between intrinsic and extrinsic motivation so that you can apply these concepts and better understand your own fitness goals.
Challenging yourself to understand your goals and how those goals align with your values are key concepts in any athlete's journey. While there is no ‘right’ or ‘wrong’ motivation, finding a way to connect to something that is in line with your values and identity will only help you in reaching your full potential.
Understanding the Intrinsic/Extrinsic Grey Area
Extrinsic motivation as your starting point can help a person get started toward behavior change, but in the long term, developing a sense of intrinsic motivation is what will keep you going. Extrinsic motivators are not inherently bad. They are often present when someone starts a fitness or nutrition program, and there is nothing wrong with that. However, it is your intrinsic motivators that are going to keep you going, and for the right reasons.
Shifting to more intrinsically linked motivators will help you see your behaviors through for the long haul. And aren't long-term results and consistency what we are really after?
Have you ever considered your intrinsic and extrinsic motivations? Share your thoughts with me in the comments on the episode page.
“This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of.” (3:12)
“When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.”: (8:38)
“Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life.” (9:51)
“If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?” (13:28)
“With continual practice and awareness over time, you can really start to shift this way of thinking.” (13:49)
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Desi & Ryan: Intrinsic Motivation and Self Determination in Human Behaviour - Book
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Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? This is an example of ‘all or nothing’ thinking. All-or-nothing thinking is incredibly common, especially when it comes to fitness. But this mindset can actually limit your ability to reach your goals and get in the way of the progress that you want to see.
If You Struggle with ‘All-or-Nothing’ Thinking, You Can:
Get more aware of the language you use to talk to yourself about your fitness
Shift the binary by brainstorming a third option that is in the middle
Create goals that focus on progress or process, not just the ultimate outcome you want to achieve
Flexibility is Key
All-or-nothing thinking is an example of what I like to call a fixed mindset. Thinking about your fitness goals and gains in a way that is rigid and categorized limits your ability to stay flexible when it comes to how you think about your fitness.
A flexible mindset is one of the most important things you can have, especially as a woman over 40. Being flexible in the way you think about your fitness and nutrition goals is absolutely essential if you want to keep achieving your goals both in and out of the gym.
Mindset Matters
It may not seem like it, but the mindset in which you approach your fitness and nutrition plays a crucial role in your ability to make behavior changes. Limiting yourself to an all-or-nothing mindset means that you don't have any wiggle room to make your training work with your lifestyle.
The good news is that with a few simple mindset shifts, you can break out of this very common mindset pattern, find alternatives that work for you, and not get so hung up in the need to be perfect.
What is one example of ‘All-or-Nothing’ thinking that you've seen in fitness? Let me know in the comments on the episode page.
“This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of.” (3:12)
“When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.”: (8:38)
“Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life.” (9:51)
“If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?” (13:28)
“With continual practice and awareness over time, you can really start to shift this way of thinking.” (13:49)
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FYS 408: Growth Mindset in Fitness
How you view yourself and other people in the world around you influences all of the things you see, think, and do. This is especially true when it comes to your fitness and how you are able to create new healthy habits around your strength goals. Embracing a growth mindset, rather than a fixed mindset, can have a huge impact on your outcomes and your overall enjoyment in and out of the gym.
If You Want to Embrace a Growth Mindset, You Should:
1) Look for examples in your life of times you have shown a growth mindset without realizing it
2) Reframe your challenges as opportunities
3) Collect evidence of your progress on a regular basis
Your Growth is Not Linear
Have you ever thought or said to yourself, ‘I’m just not built to do a pull-up’, or something along those lines? Believing that your qualities or characteristics are set in stone can keep you living in a fixed mindset. This is a common characteristic I see within my community, and it can leak out into other parts of your life and the way you view the world.
By challenging that belief and putting yourself in new and uncomfortable situations, you can stretch yourself and experience the magic that lies in the growth mindset.
Reframing Your Mindset
Strength training and life are about staying in the process and giving consistent effort, regardless of the outcome-based goal. By seeing the value in practice, you can seek out new challenges and experiences that leverage your strengths rather than trying to fix your weaknesses.
We all have days where it's easier to stay stuck in your fixed mindset. But if you can stretch yourself enough to reframe the way you think about your obstacles, true growth can occur.
Are you ready to ditch your fixed mindset and embrace the growth mindset? Share your thoughts with me in the comments on the episode page.
“Whatever you are trying to do, inevitably, challenges in mindset come up.” (2:19)
“As you work towards achieving your goals in fitness, strength, fueling your body in a way that supports performance. You need to do that by showing up consistently and implementing new behaviors; you'll probably work on forming new habits, which is a great thing, and making different choices. And all of that is influenced by mindset.” (5:00)
“It's not just about the outcome, it's about the effort.” (11:32)
“If we don't ever step up and accept challenges, because we don't think we can be successful or we don't think we can win at that thing, its a lot harder to reach our fitness goals.” (13:20)
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Mindset: The New Psychology of Success by Carol Dweck
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Why You're Struggling With Motivation To Workout
How To Build An Athlete Mindset Over 40
The health of female athletes is often overlooked or underrepresented in sporting organizations across the world. This is one of the reasons why Mhairi Maclennon and Kate Sealy founded Kyniska Advocacy – to educate, advocate, and provide support for female athletes. In cooperation with Project RED-S, they recently released the Female Athletes Health Report, which will form the basis of many recommendations in women’s sports.
Recommendations from the Female Athlete Health Report
Mandatory female health training within all sports organizations
A toolkit for athletes to have information early
Support network about RED-S and female athlete health
Equipping medical professionals with the information they need about RED-S
About Kyniska Advocacy
Kyniska Advocacy advocates for progressive policies in women’s sports, enacting change one campaign at a time. They want to instill an equitable sporting culture from grassroots clubs to the Olympic games and everything in between.
Their vision is to create a sporting community that fosters a safe environment and has the protection of women at its heart. To develop sport, where decisions are made with women in mind, by people who understand us, and where women have a seat at the table. And to build a world where men’s sport isn’t the default standard for women's sport.
Kyniska Advocacy is fighting for equity in sports, and sports tailored to different needs.
They work through three principal pillars; educate, advocate, and support. They educate via webinars, resources, and campaigns. They advocate by working with parliamentarians and sports governing bodies to shape policies and procedures to better protect, respect and celebrate women and girls in sports. And they support through our athlete support service, our athlete blog & using our platform to give women in sports a voice.
Policy Change for Female Athletes
Kyniska Advocacy Co-Founders Mhairi Maclennan and Kate Seary join the conversation today to talk about their initiative and why they co-sponsored the Female Athlete Health Report with Project RED-S. They build their foundation because of the lack of responsibility within UK sports organizations for the abuse and overall health of female athletes.
Mhairi and Kate share some of the challenges they’ve experienced around any policy change for women’s sports. While they experience resistance across the board, more and more athletes find their voices powerful and can enact change.
The Female Athlete Health Report
Understanding female athlete health is pivotal to the work of Kyniska Advocacy. They partnered with Project RED-S for the Female Athlete Health Report, where 800 female athletes filled out the survey. They focused on details such as RED-S, eating habits, and how female athletes view themselves and their bodies.
One common theme across the board is how a female athlete’s body image can drastically impact their performance. The other big issue is RED-S (Relative Energy Deficiency in Sport), which impacts the menstrual cycle.
Do you feel supported as a female athlete? What are your support systems? Share your thoughts and experiences with me in the comments on the episode page.
“It’s across the board. I think everyone responds in the same way to abuse in sport: they think it’s terrible. But it’s actually getting to the root cause of abuse that people start [to hesitate]. The issue we come across with coaches is a lack of support from their governing bodies, so they’re not informed of safeguarding and welfare, so when they are, they become defensive.” [11:07]
“We want an independent body that the big cases get sent to so that we know that there is consistency across all sports. It’s independent, so it’s more transparent and trustworthy.” [16:53]
“I think because there are these different moving parts and because sport has been independently operated, there has been a reluctance from the government to step in, but I think that in order for us to make real change, and for sports to have one unifying structure, it is necessary.” [20:42]
“Because sport is so performance-focused and success-driven, we don’t prioritize thinking holistically about eating and body image, and they fall by the wayside. We think our bodies are machines because that’s what we’re told.” [26:16]
“We have this belief that there’s an athlete in every body. If you move you’re body, you’re an athlete.” [32:31]
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What Is Relative Energy Deficiency In Sport (Red-S)?
One of the best-researched supplements in terms of muscle strength and performance worldwide is creatine monohydrate. But recent developments in the scientific research world show there are a lot of other benefits that creatine can give you, especially when it comes to health from your neck and up. Cognition, mood, memory, and so much more are proving to be the next big thing in creatine research.
If You Want to Utilize All the Benefits of Creatine, You Should:
The Godfather of Creatine Research, Dr. Darren Candow
Dr. Darren Candow, Ph.D., CSEP-CEP, is a Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s internationally renowned research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training), which have practical and clinical relevance for improving musculoskeletal aging and reducing the risk of falls and fractures.
Understanding the Many Benefits of Creatine
Most people know that your muscle content will increase when you combine creatine and resistance training. But what about the effects that creatine has on the brain? Creatine works best when your brain is stressed. This means that supplementing creatine for brain health has been shown to reduce depression and anxiety, reduce concussion symptoms, improve immune system function, and more.
Supplementing creatine while combining it with exercise creates the potential for bone and brain health improvements, and the research proves it.
The Proof is in the Research
While the effects of creatine supplementation on the brain have only recently started to be explored, the research is very promising. In fact. Dr. Candow believes that creatine is going to be an interesting supplement to study for the next 50 years, given its wide-reaching benefits.
The benefits of creatine are not just opinions. This is why I feel it is important for you to hear from Dr. Candow, so you can get a first-hand understanding of why there is a potential possibility for so many clinical applications when it comes to creatine. It is an exciting time to be diving into the world of creatine supplementation; join us!
What interests you most about the benefit of creatine supplementation for the body and the mind? Share your thoughts and experiences with me in the comments on the episode page.
“[Creatine] has become a total body supplement, not just for athletes looking to get bigger faster. I think anybody on the planet, I am really struggling to think of anyone on the planet who would not benefit from creatine in some form or another.” (11:36)
“We can conclude that basically, if you are 18 years of age and above, creatine and resistance training will decrease fat a little amount, and it will not increase it, which has the implications for avoiding a lot of chronic diseases later in life.” (24:26)
“Creatine acts as a neurotransmitter and reduces oxidative stress. And individuals with a diagnosis of depression, anxiety, or maybe even PTSD, have a reduction naturally in brain creatine content. So if you can give them more creatine through their diet or supplementation, that has been shown to have some promise by decreasing depressive symptoms.” (37:35)
“I would guess we will be looking at creatine and the brain for the next 50 years, just given the infancy of it.” (40:56)
“Creatine is the sprinkle or the cherry on the cake, and that cake is exercise… the magic of creatine is unlocked when you combine it with exercise.” (43:52)
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FYS 365: Creatine for Strength Training with Dr. Scott Forbes
Today we are diving into the wonderful and crazy world of carbohydrates.
Despite what you may have been told, carbohydrates are not just ultra-processed and refined options. In fact, carbohydrate selection is incredibly diverse and very important to your daily energy intake. By looking at the big picture of what fuel you need when it comes to your training regime, you can get better outcomes when it comes to your training, energy, and recovery.
If You're Confused About Protein Powder:
When considering carbohydrates through the lens of strength athletes, power athletes, and moderate to high-intensity training in short durations, carbohydrates are widely misunderstood. I am speaking from personal experience here when I say that carbohydrates are a key fuel source that many athletes, particularly women, are missing out on.
If you undertake regular weight training and are looking to build muscle and add strength, you need to consume enough carbohydrates to support your training. While this is all highly contextual, you may not be consuming the proper amount of carbohydrates that your body needs.
We all have a baseline of carbohydrates that we need to support our training and recovery on a daily basis. However, this can get complex. Your body is not a spreadsheet, and you don't just eat macronutrients out in the real world. This is why it is all about the finesse of understanding what your body needs in relation to the training you are doing.
Carbohydrates could be the key that you are missing that is keeping you from falling short of your nutrition and fitness goals. The longer and more intense your sessions are, the more carbohydrate intake you are going to need. I know that sounds simple on the surface, but it can take a lot of repetition and guidance in order to really soak that up. That's why I'm here.
What is your favorite carbohydrate source? Share your thoughts with me in the comments section of the episode page.
“When I work with my students who come into Strength Nutrition Unlocked, my one-on-one clients, or I get questions DM’s from all of you out in the world, carbohydrates are absolutely at the top of the list when it comes to things that people are confused and also curious about.” (1:23)
“As an athletic person, you are going to have needs that are probably different from a general baseline of solid nutrition.” (12:42)
“This is where knowing your needs, and working with someone who can help you figure that out, can really be helpful in customizing this to your training.” (22:05)
“Many, many of the women that I work with underestimate how much actual energy they need daily.” (22:19)
“This is really where a coach or nutritionist who is certified and experienced in sports nutrition or a sports dietitian. Those folks like myself can actually help you to move forward instead of being stuck in the weeds.” (29:58)
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Carbohydrates for Women Athletes Article
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FYS 376: Peri-Menopause, Low Carb and Fasting in Women Athletes with Dr. Stacy Sims
If you are confused about protein powder, you are definitely not alone. One of the most common questions I get from listeners is what to look for when shopping for a protein powder. This is why I have dedicated this episode to everything you need to know about the science and research behind protein powder, the differences, the benefits, how to read the label, and so much more.
If You Are Confused About Protein Powder, You Should:
Inform yourself about the science and what the research is saying about different types of supplemental protein
Look for a protein powder that is third-party tested and will give your body what it needs
Learn how to read the label so that you can make an informed decision when shopping in-store or online
What the Research is Saying About Protein Powder
The best way to understand what is going on with protein powder is by looking at it from an evidence-based perspective. There is a lot of research out there to show you the different benefits and results of various types of protein powder. This is incredibly useful when determining which protein powder is right for you and will help you achieve the results that you are looking for. When you are empowered with this knowledge, you can make an informed decision and supplement your nutrition for your performance.
The Power of Protein
Protein and protein supplementation is key to achieving your goals, yet so many women are protein deficient. I know, because I was one of them!
Whatever you decide when it comes to protein powder, remember that it is supplemental to all the other things you are already doing. Making sure you get adequate daily protein is priority number one, which I spoke about in depth during my protein series. My goal is to give you the science and information that's out there so that you can put this framework into practice and see the results.
How do you feel about your level of knowledge when it comes to protein powder? Share your thoughts, experiences, and questions with me in the comments on the episode page.
In This Episode
Quotes
“Are you just the tiniest bit confused about protein powder? If so, you are not alone.” (0:06)
“For a lot of people, frankly, a scoop of protein powder daily is such an easy change.” (7:16)
“The evidence of collagen improving joint pain is actually quite strong.” (29:03)
“If there is one time when you want muscle protein synthesis to happen, it is after you are done training.” (34:19)
“What to look for in a protein powder when you are out shopping whether it is on the internet or in the store so that you can be assured that you are getting high-quality supplements that actually contain what they say they are going to.” (38:42)
“Just use the information here provided in this episode to go out and make the best choice for you.” (39:26)
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Legion Whey Isolate Protein Powder - use code Steph for 20% off your first order
The effects of collagen peptide supplementation on body composition systematic review
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FYS 395: How to Calculate Your Daily Protein Needs
FYS 396: Should Protein Be Spread Throughout the Day?
FYS 397: What is High-Quality Protein?
FYS 398: Protein Around Workouts
Creatine Monohydrate is an incredibly well-researched supplement. While we don't have a lot of women-specific evidence for creatine supplementation, what we do have points in the direction that there are a lot of benefits for females. Don't believe that creatine is just for gym bros; it has a lot of benefits if you know how to use it properly.
If You Are Interested in Using Creatine, You Should:
Educate yourself about the myths and benefits surrounding creatine and female athletes
Remember to always consult your doctor before taking any sort of supplementation
Experiment with taking creatine by calculating the right amount of dosing for your body
Creatine is Not Just for Gym Bros
So, what is creatine? Creatine helps your body recharge and regenerate ADP to ATP, among other things. While we do make creatine naturally through amino acids, we don't maximize our creatine stores naturally, and it is difficult to do it through diet alone, especially if you do not eat meat and fish proteins.
There are many athletic and non-athletic benefits to creatine supplementation. Mental fatigue, mood, sleep, and even perimenopause can all be improved by creatine supplementation. The trick is to understand the benefits and nuances so that you can use it properly.
Science Supported Supplementation
A lot of the concerns I hear surrounding creatine, such as the scale going up, is not shown in the research. If the scale does go up, it is because your tissues are better hydrated and less fatigued. The benefits you get from creatine supplementation are increased if you combine it with resistance training, which is one of the reasons it is such a powerhouse supplement for female athletes.
Creatine is beneficial for women in so many different ways, and the science shows it. If you are interested in accumulating some training and non-training benefits from supplementation, creatine is something you should definitely look into.
Have you ever tried creatine? What were your biggest concerns, questions, and results? Share your story with me in the comments on the episode page.
In This Episode
Quotes
“Creatine supplementation is something that is additive to a well-rounded dietary intake.” (9:39)
“There is accurate data to show that creatine supplementation has benefits for athletic performance, including things like strength, lean mass, and in some cases even endurance type training.” (10:51)
“There is substantial evidence that creatine can help increase strength and power in trained and untrained women, without large effects to body weight.” (21:22)
“It appears that creatine has some promise throughout the menstrual cycle to help offset some of the adverse effects that can happen to cognition and sleep.” (29:30)
“Creatine shows a lot of promise for women. There is still a long way to go in terms of the research, but what we have so far shows that creatine has a lot of benefits for females.” (38:28)
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Creatine Supplementation in Women's Health: A Lifespan Perspective by AE Smith-Ryan
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FYS 365: Creatine for Strength Training with Dr. Scott Forbes
FYS 395: How to Calculate Your Daily Protein Needs
FYS 396: Should Protein Be Spread Throughout the Day?
FYS 397: What is High-Quality Protein?
FYS 398: Protein Around Workouts
When it comes to fitness, it is easy to feel overwhelmed by the checklist of things you feel like you are ‘supposed’ to do in order to take care of your body. Chances are, you already have a hectic schedule, and incorporating movement practices into that can sometimes feel like a chore. On today's episode my guests are here to show you an easy, simple, and effective way to incorporate the things you need to do to take care of your body, without all the hassle.
If You Want to Move More, You Should:
Don’t get overwhelmed by feeling like you have to add movement onto your checklist
Find simple ways to incorporate movement into your daily routine through the Build to Move tips
Remember that consistency is key and embrace the mentality of ‘Never Do Nothing’
About The Ready State
Meet Juliet and Kelly Starrett, founders of The Ready State and co-authors of their newest book, Built to Move. Juliet and Kelly are on a mission to help you live ready and have dedicated themselves to years of figuring out exactly how you can implement these practices within your already busy schedule. They have a human being approach to basic muscle maintenance and believe it is your right as a human being to be able to do what you love with no holding back.
Become a Durable Person
Have you ever heard the old saying, if you have cookies in the house, you are going to eat the cookies? Kelly and Juliet have taken that principle and applied it to their environment so that they can take every opportunity to move. These ‘movement snacks’ are one of the foundational principles they have created to alter habits and encourage movement.
To Juliet and Kelly, becoming a ‘Durable Person’ means taking a systems approach to your health and well-being in order to increase your ability, strength, and longevity. Incorporating these micro-tasks into your daily habits is the first step.
Never Do Nothing
Juliet and Kelly's mantra is as simple as ‘Never Do Nothing’. They believe that by making small changes in your existing schedule, such as walking instead of driving and moving instead of being still, you can start to see the results you are looking for while also increasing your longevity and overall life enjoyment.
Having an immaculate training program does no good if you are not able to implement it. By getting in where you fit in, you can stop stressing about your fitness checklist and start stacking positive and helpful behaviors into your life.
Are you ready to move more? Share your thoughts about this episode with me in the comments on the episode page.
In This Episode
Quotes
“Somewhere in our lives, we both jointly got the message that people who are great at anything just do the same thing over and over and over. And it's not to say that they don't evolve and iterate; they do. But they are kind of doing the same thing over and over and over. And that's how you become great at something.” (18:03)
“You can feel better, and you have to take this system approach to begin to feel better. And it is actually your right and in your power to do so.” (20:30)
“People know they want and need to be healthy, whatever that means. They want to feel good. And they are struggling to feel like they can get solid, actionable advice.” (30:46)
“You actually think you are working really hard, but you can actually feel better and do even more.” (45:29)
“I live a busy life, and so does everybody else… [But] your body is so tolerant. If you just start to give it the right things, or different inputs or expanding your inputs, you will be shocked at what your body will do for you.” (1:03:04)
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Built to Move by Kelly & Juliet Starrett
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HTK 055: How to Stand for Better Health with Kelly and Juliet Starrett
When I hear people struggling with a lack of progress in training, it immediately brings some other questions to my mind. Adding additional weight is not the only thing you need to be paying attention to in your workouts. Nutrition, recovery, mindset, and training program are all important factors in reaching your goals, and they cannot be ignored.
If You Want to See the Most From Your Progressive Overload, You Should:
Make sure that your program is designed with your specific goals in mind
Check how the different phases of your program are being transitioned with your bigger picture in mind
Pay attention to your nutrition, recovery, and mindset, as they are equally as important to your training program
Stop the Comparison
Sometimes, as we age through our 40s and beyond, we think that we should always be able to hit heavier and heavier and heavier weights. With the right program, recovery, nutrition, and mindset, you can continue to do hard shit, but you must be willing to adjust your expectations. Heavy ‘now’ and what your heavy was before don't need to be compared. It's all about hitting your goals and continuing to get stronger in a way that is sustainable, effective, and healthy.
Finding What Works for You
There are a lot of excellent programs and amazing coaches out there who can personalize a training plan with your unique goals in mind. Grabbing some random training plan off Google or YouTube is not going to assist you in helping you reach your goals and feel the best results.
There is no one clean-cut answer to the way in which you are going to get the most out of your training. But, by presenting you with questions that will make you think and reassess how and why you train, you can get clearer on your goals and start implementing a program that is going to work for you in your here-and-now body.
When was the last time you stopped to think about how your program, training, and recovery are working for you? Share your thoughts with me in the comments on the episode page.
In This Episode
Quotes
“Progressive overload doesn't only mean tweaking the weight; there are other variables you can change in your training.” (8:18)
“There is a lot that goes into planning and programming and periodizing a really great program.” (13:27)
“You don't build strength, you don't actually get stronger when you train. You get stronger, or you improve your fitness in whatever metric of fitness you are looking at when you recover from your training.” (17:29)
“We can still do hard shit. We just have to make sure the training plan is smart, we're fueling appropriately, and we are recovering well.” (21:51)
“Yes, we need to challenge ourselves. But we also do need those other elements.” (28:51)
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FYS 399: Are You Overtraining?
FYS 392: Understanding Total Daily Energy Expenditure
FYS 385: How To Build An Athlete Mindset Over 40
Today, we’re celebrating a milestone together. This is episode 400! While this podcast has taken on several different forms over years, it has stayed true to its mission — how to help you get strong. So let’s take a look back on where we’ve been, while also looking forward to what’s to come.
To improve the narrative around fitness we need to:
Educate clients that fitness is not an aesthetic goal
Acknowledge those who have been positive influences
Understand that points of view can change
Incorporate new research while acknowledging the existing gaps in knowledge
Gauging Strength and Fitness Outside of Weight-Loss
Longtime listeners know that I want to shift the conversation away from simply weight loss and towards other markers for fitness and health. Changing the culture around this is not a simple task. I still don’t think I have the answer. However, I feel that if coaches focus on educating their clients on why this is important to expand the conversation, changes for the better will come.
I also know it’s tempting to speak the industry lingo. That’s what many clients expect to hear. Yet, if we don’t speak the truth about this, the culture and narrative will never change.
Changing the Culture Moving Forward
As you can see, there are some things that I really wish would change in the fitness industry. I’d like to see women included more in exercise science and sports research. And I have seen this shift lately. This is a good thing, but there are caveats. Since much of the research is still new, it’s important to really understand the data and its limitations to make an informed decision.
How can you help shift and improve the conversation around strength? What changes do you see happening in this industry? Leave a comment on the episode page!
In This Episode
Educating clients on the importance of different approaches to nutrition and strength [4:30]
Some of the most influential women who have inspired me [18:40]
Recognizing and embracing change [23:00]
Looking ahead at the changing landscape of nutrition and strength [28:15]
“We as coaches have to be willing to do the education piece and constantly talk about why we’re not going to do things in this other way and why we’re doing things in this different way.” [4:50]
“Fitness is not a specific look. Fitness is how well you can perform a task; how well-suited to the task are you.” [12:08]
“If you need to make adjustments to your training because you’re not feeling it, that’s okay. But a lot of the things that we hear people talking about are just not grounded in what the collective body of research says.” [32:17]
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FYS 399: Are You Overtraining?
FYS 380: From Endurance To Lifting: Top Sports Nutrition & Training Lessons
FYS 3771: Why The Fitness Industry Needs Quality Coaches
Having a good training plan is key to helping you achieve your goals, but it's not everything. Overtraining can happen for a large number of reasons that have nothing to do with your training plan, which is why it is so important, especially for us athletes over 40. If you are concerned about overtraining but not sure if your training plan is to blame, this episode is for you.
If You Want to Prevent Over Training, You Should:
Make sure that you are fueling appropriately for the level of activity you are doing
Learn how to fluctuate your intensity in your training to promote active recovery
Dont forget the importance of viewing sleep as a non-negotiable
The #1 Problem I See
If you want to have a high energy output when it comes to your training, you need to have a high energy input; it is as simple as that. Not fueling properly for the activity level you are engaging in results in an energy mismatch that can have a serious effect on your results.
Not eating enough is the biggest problem I see in my clients and community. Undereating for the level of activity you are doing will put you in a state of low energy availability, and it will be impossible or even dangerous for you to push to the level you want in your training.
The good news is an athlete over 40, you don't need to do less of the things that you love; you just have to be clever about it. Allowing your body to properly and actively rest is another major key to gaining better adaptation through your training.
Fluctuating your intensity to allow for proper rest is the only way that you are going to make progress in a sustainable way. By blending your active recovery with your intensity and learning to listen to what your body is telling you, you can avoid overtraining and get better at the things you love to do.
Have you ever considered that your overtraining might have to do with something other than your movement program? Share your thoughts with me in the comments on the episode page.
In This Episode
“I have made all of these mistakes. I have taken the long ass way to figure them out. And luckily for you, I have been able to condense all of that learning, all of the education, from both formal education to the school of hard knocks, and put it in the resources, the podcast, the private podcast, the courses, the coaching that I do.” (7:26)
“I’m doing this episode for you because I want you to be able to look outside of just the training plan itself and figure out if you are really overtraining or if there are other things at play.” (10:02)
“Your eating has to support your training.” (20:29)
“You can do it! You can do it all! You just have got to fluctuate the intensity of those things.” (24:17)
“Yes, having a smart training plan matters. But being able to adjust the plan is just as important.” (28:20)
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FYS 394: Within-Day Energy Deficit
FYS 392: Understanding Total Daily Energy Expenditure
FYS 391: What is Relative Energy Deficiency in Sport (RED-S)?
Today we are capping off my series on protein by going into your questions surrounding protein and your training. We're going to dive into what the research says and some of the best practices you can implement when it comes to your protein intake around your training.
If You Want to Improve Your Protein Game, You Should:
Understand your total daily protein intake
Work to distribute that protein intake across all of your meals
Ensure you are getting high-quality protein
Consider specific timing when it comes to your protein and your training
Feeling strong is a catalyst for expansion in all areas of your life. In order to feel strong, you need to make sure that you are getting enough high-quality protein, spreading it throughout the day, and understanding how it is working with your training to get you the results you are looking for.
Protein is essential to moving from muscle breakdown to muscle synthesis, so you must have the knowledge, guidance, and practical skills to implement this information into your routine.
It doesn't matter if you consider yourself a recreational exerciser or an elite athlete; protein is really important for your training, recovery, and overall health and longevity. This is especially true for active women over 40, as we need to create and implement new habits that will support our body's needs as it changes.
Nobody is going to come out of the shadows and start feeding you the right things. But it doesn't have to be scary. You must find a way to set aside time to make the big changes. By starting with just one meal a day and working your way up from there, you can make sure you are getting the high-quality protein that you need, spread out throughout the day and consumed in a way that will support your training and goals.
Are you ready to improve your protein intake in a way that will deliver you undeniable results? Share your thoughts about protein with me in the comments on the episode page.
“We can't keep doing the things we were doing when we were in our 20s. We need a different approach. And we have to understand what that approach is based on our changing physiology in our 40s and as we go through life.” (5:04)
“You feel so much better when you have a small snack on board if you are training first thing in the morning.” (12:22)
“You need to stop the process of muscle protein breakdown, and you need to get the process of muscle protein synthesis going! For repair and recovery and building and all of those wonderful things.” (14:31)
“Once we are over 40, time becomes more and more of the essence when we are talking about building muscle and adding strength and quality life and our energy levels; this stuff ramps up in terms of its importance.” (20:59)
“You've got to start with one meal, dial that in first, then go to the other meals in the day. Because if you are just trying to be perfect at everything all at once, it is not going to work.” (25:45)
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Podcast production & marketing support by the team at Counterweight Creative
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FYS 376: Peri-Menopause, Fasting, and Low Carb in Athletic Women with Dr. Stacy Sims
FYS 395: How to Calculate Your Daily Protein Needs
FYS 396: Should Protein Intake Be Spread Throughout the Day?
In the next installment in our series on protein, we are tackling the topic I am most hesitant to tackle, and that is high-quality protein. When looking at protein from a purely nutritional standpoint, what makes something high-quality protein? And what's the difference between plant-based and animal-based protein when it comes to your daily energy intake?
If You Are Concerned About Eating High-Quality Protein, You Should:
Remember the two key components of high-quality protein
Don't forget about the digestibility aspect of protein consumption
Assess and apply this information as you can, given your accessibility
If you want to maximize muscle tissue and get the most out of your training, you need to get the best quality proteins while also prioritizing how those proteins are built and the digestibility of them. But what does eating high-quality protein really mean?
Protein quality is more than just what it says on the label. High-quality protein is a complex topic, especially when it comes to the world of plant-based and animal-based proteins. However, if you can find the sweet spot of your energy balance consumption, optimizing your protein intake is possible.
For the most part, plant-based proteins are going to rank lower on their protein quality scale than animal-based proteins in terms of complete amino acid profiles and digestibility. While this doesn't mean you can't consume and enjoy the benefits of plant-based protein, you need to be creative about how you increase the amount of protein you are getting from plant-based servings. My goal is to provide you with scientific facts based on a purely nutritional standpoint so that you can understand what you are consuming and how it is impacting your body.
What do you consider high-quality protein? How does the plant-based versus animal-based nutritional aspect play into your decision-making? Share your thoughts with me in the comments section of the episode page.
“I am not going to be making moral, ethical, or sustainable arguments for one versus the other. I am simply trying to present you with the nutritional information that you need to be able to assess and then integrate into your own practice.” (4:58)
“We know as we are going through our 30s, we are starting to lose, year on year, a decade on decade, we are losing muscle mass, unless we do something to offset that. And those things to offset that are mechanical tension through resistance training and eating enough protein.” (13:25)
“Energy balance is, of course, one of the most important things we need to consider in terms of our fueling, getting enough energy to meet our needs, in terms of our activity and total energy expenditure.” (18:14)
“You may have to be a little bit clever about how you are going to introduce enough of those in our diet so that we don't tip too far over our energy balance.” (21:44)
“We are really looking at what protein quality means, and trying to get within our power and our availability and our accessibility and our purchasing power, the best quality proteins that we can.” (27:04)
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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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FYS 395: How to Calculate Your Daily Protein Needs
FYS 396: Should Protein Be Spread Throughout the Day?
By now, you have probably heard me talking about the importance of protein intake, especially for female athletes over 40. But it is much more nuanced than just hitting your protein numbers. Spreading your protein intake throughout the day will help you trigger protein synthesis and avoid operating in a state of protein breakdown.
If You Want to Spread Your Protein Out Throughout the Day, You Should:
When it comes to triggering the process of muscle protein synthesis, ending with a positive muscle protein balance, or being in an anabolic building state, how you spread out your protein throughout the day does really matter.
When there is not enough energy available to your body, the overall net balance of your system is shifted towards protein breakdown and puts you in a negative balance state. As female athletes over 40, we are already more susceptible to struggling with losing muscle mass over time, which is why it is key to align our fueling, nutrition, and training for optimal results.
Understanding the science behind this matters, but it is also equally important to know how to navigate all of this information. I want to help you think about your own daily habits and patterns so that you can make the changes in real life, which is not always so easy to do.
The point is not to be perfect or to be stressed out about every single gram of protein. I understand the technical pieces, performance nutrition pieces, and mindset pieces around eating more, fueling differently, and rethinking the way you view your training and nutrition. My goal is to equip you with the knowledge and know-how to implement these systems into your life and build habits and processes around them.
Are you ready to rethink the way you view protein intake and include more opportunities in your daily life to get your muscle synthesis going? Share your thoughts with me in the comments on the episode page.
“It is important that we understand, especially as women over 40, that we need to strength training, and we need to eat enough, particularly enough protein so that we keep ourselves in as much of a positive protein state or an anabolic state as possible.” (9:12)
“When it comes to the muscle protein synthesis process, we really need to think about getting enough of a very specific and very special amino acid.” (13:40)
“Protein distribution here is a close second to total protein in terms of how important it is when it comes to protein energy balance.” (17:39)
“This isn't just about vanity muscles yall. Okay, it's like cool to feel strong and badass and lift heavy shit and have muscles and flex your biceps, that's all great. But it's also about the quality of life, independence, longevity, metabolism, metabolic health; this is so so critical.” (21:42)
“The best time to make a change, if it wasn't 10 years ago, if it wasn't six months ago, the best time to make change is now.” (33:08)
Apply for Strength Nutrition Unlocked Here
International Society of Sports Nutrition
Find the full show notes here
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!
Podcast production & marketing support by the team at Counterweight Creative
Get 20% off Legion Supplements with code STEPH
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FYS 375: Strength Training Changes for Peri-Menopause and Post-Menopause with Dr. Stacy Sims
FYS 376: Post-Menopause, Fasting, and Low Carb in Athletic Women with Dr. Stacy Sims
FYS 393: 3 Ways to Increase Your Metabolism as an Athlete
FYS 394: Within-Day Energy Deficit
Have you ever thought seriously about how much protein you need as a woman athlete? Based on my experience, the answer is probably more than you are currently getting. Your protein intake really does matter when it comes to building muscle and recovering better, and by understanding how much protein you should be shooting for throughout the day, you can easily turn your thoughts into habits.
If You Are Looking to Increase Your Protein Intake, You Should:
You Are Not Eating Enough Protein
It is not uncommon for me to see female athletes getting only half or slightly more than half of the protein they actually need, based on their training. Cutting calories, limiting protein intake, and then training hard on top of that is a recipe for disaster and will result in you not experiencing the results you want to see from your training but also resulting in potential harm to your body. Using a straight-up percentage does not account for the necessary amount of protein you need if you are training hard and trying to get stronger, which is why it is crucial to understand your unique protein intake range.
Protein is the Macro-Molecule of Building
Your protein intake is a truly important part of muscle-building activity, recovery, nutrition, and longevity. By taking small steps over time, you can create systems, structures, and habits so that you can slowly nudge yourself in a way that is sustainable.
Protein is the macro-molecule of building, and it is only by eating enough protein on a regular basis that you can keep the process of muscle synthesis going. When you start taking your protein intake throughout the day seriously, you will see the results you are looking for and start to feel more confident in applying what you are learning to your routine.
Are you ready to start taking your daily protein intake seriously? Share your thoughts with me in the comments on the episode page.
In This Episode
Quotes
“If there was something I could talk about all day long within the realm of sports and performance nutrition, it is why protein is so damn important and how to work on increasing your protein intake.” (1:57)
“It does take time to learn how to translate quantities into real-life habits.” (7:15)
“It is not uncommon for female athletes who are trying to build strength and muscle to be eating less than half or a little bit more than half of the recommended amount of protein that you need each day.” (12:35)
“You are athletic, you are active, you are not sedentary, you need more energy!” (16:01)
“The worst thing you can do is cut your calories drastically, keep your protein low, and fail to strength train. We do not want you to do that.” (20:40)
Featured on the Show
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Find the full show notes here
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I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
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