Recovery Eating 101: 3 Lessons From A Registered Dietitian
We work out.
We move throughout the day.
And we constantly do normal, human things (like blink, breathe, think, and speak).
Through it all, we are constantly burning calories (aka energy).
Which means RECOVERY (or replenishment) in the form of food/water, sleep and stress relief, become imperative.
RECOVERY IS WHAT GENERATES FITNESS RESULTS IN BETWEEN WORKOUTS
Aside from just keeping our bodies going, recovery is also extremely important to our fitness results.
What most people don't realize about fitness is that it is a three-headed beast: training, nutrition AND recovery.
Synch the three and you generally have the best case scenario for maximizing results.
Most clients that come to us at Functional Elements want personal training. They want to workout, or have a personalized program designed to use on their own.
That's great. Very important to move and strength train.
But what we also try to instill is that it is actually what happens in between workouts that affects results the most.
This is when the body recovers ... where it replenishes what’s been lost. And how it builds itself back up, ultimately even better than before.
MY EXPERIENCE AS A DIETITIAN AND PERSONAL TRAINER: WHAT I PREACH TO MY CLIENTS
I could talk forever about recovery. But there are three main lessons I like to teach my clients that are simple and go a long way.
1) Post-workout NUTRITION
It's what I get asked about the most. "Hey Jaime, what should i eat/drink right after a workout?"
Typically, most people I speak with want to focus singularly on protein. It seems to be the 'sexiest' of the nutrients these days.
However, to optimize muscle recovery (through protein) and replenish our muscle energy in the form of glycogen (the stored form of carbohydrate in the muscles), we could use a nice combination of both PROTEIN & CARBOHYDRATES. (Yes, i said it ... the 'C' word!)
In fact, I often recommend a 2:1 ratio of carbs to protein.
What does this look like?
Reach a minimum of 20-25g of protein with 40-50g of carbohydrate (i.e 4oz salmon + 1.5 cups of sweet potato or 1 scoop of whey protein + 1 slice of Dave's Killer toast with 1T peanut butter and a banana).
Oh, and does it have to be in the magical one hour window after training/exercising? Not necessarily. Within 2 hours is perfectly acceptable to allow the body to do its thing!
2) REHYDRATE
This isn't just about replenishing your water intake. Especially after a particularly intense workout or training in warm weather, I often recommend drinking 150% of the total weight lost from the workout (this means you'll have to weigh yourself before and after training), plus the addition of an electrolyte to your water. For example, if you lose 1 pound (16oz.) of weight pre-workout to post-workout, you’ll need to consume 24oz of fluid.
Adding electrolytes rehydrates the body better than water alone.
Some of my top choices include 1st Phorm Hydration Sticks, ReLyte, and Nuun
3) SLEEP
Remember this ... no matter how well we eat and train, not getting enough sleep will affect recovery and results negatively.
Yep, remember what I said above about fitness being a three-headed beast? When you take one of the three elements out (in this case sleep), things can get derailed.
Seven to eight hours per night of good quality sleep is what the body needs and wants. And that's what we need to give it on a regular and consistent basis.
Ya, ya, no brainer, right? We've all heard this before.
Right, it is a no brainer. The trouble is that most don't adhere to it, and their bodies, brains, stamina, results, etc. suffer because of it.
Don't take this advice for lightly. Turn the screens off, turn the lights out, and make a habit of getting a solid 7-8 hours per night.
Make a deal with yourself to try it. Then, do it. My guess is you won't believe how much better you'll feel, both physically and mentally.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
If you'd like a little more help putting all the pieces together with a specific game plan, we're here to help. Check out our 14-day 360° kickstart, here.
Why is 60 minutes the norm for workouts?
What is the Optimal Length of a Training Session?
I had a friend ask me recently why are training sessions an hour long? (He also asked multiple others discussed below). Even though in the back of my head, I knew a more thoughtful answer (which I will discuss here), my first thought was it just schedules easier in a day. But as I began discussing with him, he gradually began to understand, the optimal length of a training session depends on many factors, including the training history, training program, type of exercise, and the goals of the person. But the golden rule is “Quality over Quantity”.
Why Does 60 Minutes Seem to be the Norm?
There’s no real reason why we made 60 minutes the norm, except the fact that is a nice length of time to fit in our schedules. Whether it’s a 60-minute personal training session, a 50-minute strength workout with 5 minutes of warm up and cool down, a 30-minute shoulder, arms, and core with 30-minute treadmill run, or a 60-minute elliptical steady ride, it just has been ingrained in our minds that an hour of working out is what it should be. I mentioned the golden rule of quality of quantity. If you’re just mindlessly doing a 10-minute warm-up walk on a treadmill while you browse Instagram, followed by 40-minutes of strength training that includes long rest periods cause you making videos for Tik-Tok to show everyone your working out, and finishing up with 10 minute of static stretching as you catch up with text messages, that will not be as productive as concise, strategic, and focused 30-minute session, where your intensity of each movement is there.
Can a High-Intensity 20-30 Minute workout be Just as Effective?
Yes. One study (Hansen, C.J., & Coast, J.R., 2001) found that participants in high-intensity-interval training lasting 20 minutes per session, 3 times per week, reported improvements of quality of life, perceived stress, and mental well-being. Notice though, I didn’t say weight loss or strength gain were reported. So again, it goes back to what are your real goals are and what means we can achieve them.
Will Putting in an Extra 30 Minutes (on top of 60 minutes) Get Me Better Results?
Again, it all depends on your goals, training history, and training regimen. It could, but the proper training split of exercise selection and training volume must be there and coincide with what your goals are. All training splits work, but you must split the volume of training with balance and variety of movements. So yes, an extra 30 minutes can be beneficial if planned correctly.
What About 30 Minutes in the Morning and 30 Minutes Later in Day?
Yes, that’s great. If your schedule is better to do some movement broken up for different parts of the day, that works. If the golden rule is quality over quantity, my “silver” rule is any exercise is better than no exercise. It all goes back to a properly planned program that meets your goals. Consistency is king. So whatever training regimen you do, just be consistent with it and the results will show.
Need help with planning a training program tailored to your goals? We are happy to help.
The Role of Protein in Weight Loss
When we think of dietary protein we typically think of muscle growth. As true as this may be, we can't overlook its role in weight loss. And if you're trying to lose weight, this is an area you can tap into to further your results.
HISTORICAL VIEWS OF DIETARY PROTEIN
For years and years diets have leaned on the idea that ‘a calorie is a calorie,’ meaning calories from protein were the same as calories from carbohydrates and fats. They were all regarded as equal in their ability to regulate fat gain or fat loss.
Evidence now shows that high protein diets cause more fat loss compared to normal or low protein diets when calories are equal between the diets. The results of these experiments show quite clearly that high protein diets have a metabolic fat loss advantage compared to normal/low protein diets.
HOW CAN MORE PROTEIN HELP YOU LOSE WEIGHT?
It's due to the Thermic Effect of Food (TEF). Basically, it takes energy to make energy. Meaning, it'll take a certain percentage of energy to metabolize the food you eat. Let's use 100 calories as our example. One hundred calories from fat will only use 2-3 calories to metabolize it (or 2-3%). Carbohydrates will use 6-8 calories (or 6-8%). And protein will use a whopping 25-30 calories per 100 calories (or 25-30%).
In short, high protein diets are favorable to improving body composition because protein is relatively ‘inefficient energy’. It takes more energy to extract the energy contained in the amino acids from dietary protein compared to carbohydrates and fats.
Lastly, and probably the simplest reason diets high in protein can foster weight loss, is they're satisfying. Consistent protein intake, in the correct amounts (20+g/meal), result in a reduced appetite greater than diets high in carbs or fat. Thus, leading to a reduction in overall caloric intake.
AMP UP WEIGHT LOSS WITH AN ENERGY DEFICIT PLUS MORE PROTEIN
Weight loss does rely on reaching an energy deficit. This is typically thought of in terms of a combination of increased activity and a reduction in food intake. And this can't be disputed. However, the focus on a high protein diet, along with these other higher level factors, is a great way to amp up your weight loss results ... all the while still maintaining or growing skeletal muscle mass.
Is it possible to eat too much protein? I've got some thoughts on this as well. Click here to watch a short video.
And if you'd like a little more help putting all the pieces together with a specific game plan, we're here to help. Check out our 14-day 360° kickstart, here.
Do you have a case of the Mondays?
(A little mindset snack for this Monday morning)
WHETHER IT’S WEIGHT LOSS OR OVERALL HEALTH…
You're not alone. Sometimes we all can have a case of the Mondays. You could've had an uber busy weekend or a lazy one. Either way, ya just don't feel like training.
But here's the thing about Monday workouts...they set the tone for the whole week. I know you may not feel like it, but start today...commit to NOT SKIPPING your Monday workout. You'll be amazed with your increased energy, productivity, and overall well-being the rest of the week.
Dare I say, you'll dominate your week.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Weight Loss Comes Down to this ONE Thing
If you're trying to lose weight, you have to restrict in some way. It's that simple. Sure, it would be nice to get something for nothing (i.e. without restriction), but how often does that work out in life?
Not often. Everything is a tradeoff. And weight loss is no exception.
WHAT SHOULD I RESTRICT TO LOSE WEIGHT?
The good news? You've got a few options.
Restriction can come through the number of calories consumed. This gives more flexibility to eat what you want, as long as you stay within a proper range of calories each day. (Yes, a caloric deficit range can be calculated for anyone attempting to lose weight. If you would like help coming up with yours, let me know!)
Restriction can also come in the form of a specific nutrient. You've probably seen examples of this in 'diets' that restrict or attempt to eliminate carbs or fat.
You can also rely upon the concept of caloric restriction. Basically, and in very simple form, eat what you want, just not too much.
There's also time restriction. Restrict or limit the amount of time that you allow yourself to eat through the day. Maybe your current eating window is 7am - 7pm, a 12-hr eating window. Restricting time would mean shrinking your eating window down to, for example, 9am-5pm, or an 8-hour eating window.
And then of course there's exercise. What are you giving up or restricting here? Once again, time. You can choose to exercise, or add in more exercise, but doing so requires you to give up something else you might be using that same time for.
WHICH METHOD FOR WEIGHT LOSS IS BEST FOR ME?
There is no easy answer for this. It depends. Everyone is different and what might work for someone else may not work for you.
So, a little trial and error can sometimes be required.
For our clients at Functional Elements who have weight loss as a goal, it begins with a two-part strategy session. One focused on nutrition. And one focused on training.
Through this strategy session we work together to develop an educated and strategic starting point of the best 'restriction' path forward. We'll watch progress closely and make tweaks as needed along the way.
CHOOSING THE WEIGHT LOSS PATH OF LEAST RESISTANCE
In any scenario, you MUST find the path that is the least stressful, the least fatiguing, and do it day in and day out.
There is no other long-term approach available.
And remember, there are pros and cons to every approach. It's all about finding the one that works best for you and your lifestyle.
But don't overcomplicate things. Basically, health and longevity can be boiled down to six areas:
1. Don't eat too much
2. Exercise
3. Don't smoke
4. Limit alcohol
5. Get enough sleep
6. Manage stress
Pretty straightforward. And you can see where the lesson of restriction comes into play with each of these six basic elements.
I hope this information is helpful. If you want more one-on-one guidance, let us know (it's what we do!). Our 14-day 360° is a great place to start!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Being a Role Model: The Impact of Parents
Be Role Models: The Role Parents Can Have on Their Kids’ Fitness
We all know the importance of exercise and the impactful benefits it can give. It improves our physical and mental health, builds strength, builds bone mass, improves mobility and stability, and reduces the risk of disease, just to name a few.
As parents, one thing that may get overlooked is the role we play in influencing our kids’ mindset with our own habits. Kids are like sponges that absorb their parents’ attitudes, mindset, and responses they see from their parents through their daily living. When it comes to fitness, kids can be a good indicator of how important exercise is in their parents’ lives.
Your Kids Replicate Your Behavior
Studies indicate that children’s physical activity levels correlate closely with the levels of their parents. If our children see us prioritizing exercise as part of our daily lives, they will grow up with better habits and ideas about it. They will learn that exercise is simply made to be a part of daily, habitual routine, and hopefully enjoy it, through reaping the great benefits from it. Exercise becomes less of a struggle with kids, when it becomes a regular family routine.
Exercise is Key for Development
Exercise, like nutrition, is a fundamental part of a child’s physical growth. Like adults, exercise builds stronger muscle and bone. And according to studies by Active Health, developing a consistent physical foundation from a young age develops a healthy bone mass and density, which reduces the risk of developing bone-related diseases such as osteoporosis later in life.
Exercise Can Maintain Metal Health
Physical activity helps manage stress and anxiety. The rush of endorphins released during exercise promotes better moods. In addition, it can give a child something to focus on and work to become better at, whether it’s just the exercise program itself or to be a better athlete in sports.
Fitness is not only important for your own health, but it can be an impressionable habit to kids if you’re a parent. Parents are the ultimate health model. Let’s step up and lead by example.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Stop Eating Wussy Little Meals!
So you're trying to lose weight! And you're eating little, itty-bitty, meals thinking that'll foster a drop in weight. Think again!
We assume that these small meals will accomplish the goal. But, in reality, these little meals may simply leave you even more hungry because you're never satisfied. Whether you eat two, three, or four meals, make them substantial, so you feel full and satisfied.
Along with these substantial sized meals, try to eat at the same times daily. When you create this schedule, you can then begin to predict when your hunger will kick in, and feed the system accordingly.
Lastly, don't give up if you make a mistake! Understand that you WILL mess up. You will not be perfect in your calorie deficit. There will be days that you over consume. Who gives a s%*t?!?! Stop expecting to be perfect. Just be better the next day, or even the next meal. This is not a race and there's no finish line. Your head has to be in this for the long haul because this is a forever game.
YOU GOT THIS!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
When is 100% of 10% OK?
We always preach consistency in your fitness and exercise. But what we don't preach is CONSTANTLY trying to elevate that training. Why? Because your situation may be fluid. Meaning, there are things in your life that can and will prevent constantly reaching peak performance. Injuries, illness, stress, lack of sleep, lack of energy will all play a role in your level of performance. So, these all need to be factored into the equation.
No doubt, consistency is the key factor in reaching goals. But now, I want you to reframe how you approach your workouts, and this consistency. Instead of being disappointed in yourself for "not having it today", give yourself a win for making it to the gym. Once you've accomplished this, give yourself another win for making it through the training session.
"Give it 100%!" ...This is BS. However, you can give it 100% of the energy you have left. For example, if you haven't slept well, have a little tweak in the back, food's been a little suspect, you may not have "it" that day. But if you have 10% to give, then give 100% of that 10%.
If you have more energy to give, then give it. But understand, every day is not going to be your best. That doesn't matter. Be consistent, and give what you do have.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Lp(a): You Need to Know This!
When we think about reducing the risk of chronic diseases, it's easy to focus on things we can change. Quitting smoking, losing weight, and, if necessary, taking medications to manage high blood pressure or cholesterol are all great steps. But when it comes to evaluating and managing cardiovascular disease (CVD) risk, there's one critical factor that we can’t ignore: lipoprotein(a), or Lp(a).
Dr. Benoit Arsenault recently discussed on a podcast (The Drive by Dr. Peter Attia) how elevated Lp(a) is the most important and common hereditary risk factor for CVD. The problem? We don't yet have a simple way to treat it. Because of this, many doctors don't even test for Lp(a). However, a new study highlights just how important Lp(a) is for assessing CVD risk. Even though we can’t change Lp(a) levels, knowing them can still play a big role in how we manage heart health.
Why Test for Lp(a)?
Lp(a) is a type of lipoprotein that carries cholesterol in the blood. High levels of Lp(a) can lead to plaque buildup in arteries, increasing the risk of heart attacks and strokes. Unlike other types of cholesterol that we can manage with lifestyle changes and medications, Lp(a) levels are mostly determined by genetics and stay pretty consistent throughout life.
So, if we can’t change it, why bother testing for Lp(a)? The answer lies in getting a complete picture of heart health. Knowing Lp(a) levels can help doctors better assess overall CVD risk and take more proactive steps in managing it.
How Knowing Lp(a) Levels Can Help
Even though there’s no direct way to lower Lp(a) right now, knowing if someone has high levels can influence healthcare decisions in several important ways:
Closer Monitoring: People with high Lp(a) might need more frequent heart health check-ups. This helps catch any potential problems early on.
More Aggressive Management: If someone has high Lp(a), doctors might take a more aggressive approach to controlling other modifiable risk factors like blood pressure and LDL cholesterol, smoking habits, nutrition and fitness.
Family Screening: Since Lp(a) is hereditary, if one family member has high levels, it might be a good idea to test other relatives. This can help detect risks early in family members.
Future Treatments: Research is ongoing to find ways to lower Lp(a). Knowing your levels now can prepare you for new treatments as they become available.
Wrapping It Up
Elevated Lp(a) is a crucial risk factor for cardiovascular disease that we can't change. But that doesn’t mean it should be ignored. By including Lp(a) testing in regular heart health assessments, we can get a fuller understanding of heart disease risk. This helps in early detection and proactive management, making sure we do everything possible to keep our hearts healthy.
Keeping an eye on Lp(a) ensures we cover all our bases in the fight against cardiovascular disease, setting the stage for better outcomes and potentially life-saving interventions in the future.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Breaking the Cycle: Habits, Not Just Genetics, are the Key to Overcoming Obesity
"Obesity runs in my family, it's genetic." How many times have you heard that, or said that? Sure, genetics definitely can play a role in how we look and feel, but it's our habits that truly shape our lives. Families tend to eat the same foods, think the same thoughts, and move in similar ways. By shifting those habits, we can start leading healthier lives and make real progress. Let's dive into how you can take control of your health.
Genetics vs. Habits: What's Really Going On?
Okay, let's clear something up. Genetics do influence things like metabolism, appetite, and how our bodies store fat. But here's the kicker: they don't have the final say. Your environment and daily habits are the heavy hitters when it comes to your weight. Research shows that while genes can set the stage, it's our lifestyle choices that steal the show. Think of genetics as the loaded gun and our habits as what pulls the trigger.
How Family Habits Shape Us
Think about your family's daily routines. Here’s how they impact your weight:
Eating Patterns: If your family loves big, calorie-laden meals and sugary snacks, guess what? You probably do too. These eating habits can easily lead to weight gain. We are wired similarly to those around us.
Activity Levels: Families often share similar levels of physical activity—or lack thereof. If your family’s idea of fun is binge-watching TV rather than taking a walk, that sedentary lifestyle can contribute to weight gain and obesity.
Mindset and Behavior: How your family views food, health, and body image can have a lasting impact. Emotional eating, using food as a reward, and lacking nutritional know-how can all play a part in gaining weight.
Making a Change: Adopt Healthier Habits Together
The good news? You can change your habits, and by doing so, you can change your health. Here’s how to start: (And remember, start small and build upon easy, daily actions.)
Food Focus: Prioritize protein and vegetables and/or fruit each meal, then use carbs and fat as side dishes.
Get Moving: Move daily! Choose something, whether it’s walking, riding, yoga/Pilates, or strength training. Just get going!
Practice Mindful Eating: Understand your triggers and hunger cues, eat slowly, and avoid eating in front of the TV. Enjoy your food!
Family Fun: Find activities that get the whole family moving. Hiking, biking, playing sports—whatever gets you active together. It is so important to expose kids to good habits early to create a foundation that they can carry for a lifetime.
Positive Support: Encourage each other to make healthy choices. Celebrate the small victories and support one another on this journey.
While genetics might set the scene, it's our habits that tell the story. By understanding and changing our habits, we can break the cycle of obesity and lead healthier lives. Remember, you have the power to change, and it starts with small steps. Lead your family by example, embrace a healthier lifestyle, and watch the positive changes unfold.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Protein Priorities (as we age)
Preserving muscle mass as we age translates into preservation of strength, stability, and mobility. So, we need to bank as much as possible, especially prior to age 70 when we see a precipitous drop. Obviously, consistent strength training will positively affect our muscle mass. But nutritionally, protein intake in and of itself, will as well. When focussing on protein consumption, keep a few points in mind....
1. Understand your needs. Strive for .7-1.0g per pound of body weight. This can be slightly higher or lower depending on what your goals are (i.e. weight loss, maintenance, etc.). Reaching your total protein goal is the main priority!
2. Distribute your protein intake properly. Using 100g as our example...One hundred grams of protein in ONE meal or 10g in 10 meals is not optimal. Ideally, reaching a minimum of 20-25g (or more) spaced 3-5 hours apart better stimulates MPS (muscle protein synthesis) and offers a greater opportunity to maintain or build muscle. If reaching your total amount daily is #1, this is #1B.
3. Relative to #1 and #2, post-workout protein intake is last on our priority list. Consuming 20-25+g within a couple hours after a workout is great. But, getting enough protein (total daily amount) over the next 24-hour period is more important for recovery than simply one meal post-workout.
If you want to build muscle and be strong, focus on your protein each meal. Be consistent (give it a good 4-6 weeks) and watch what happens. Many times, just changing this aspect, can ramp up your results.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
The Importance of Strong Feet & Ankles
The Importance of Strong Feet and Ankles
Too often, when we think about training or rehabbing, we look at the body from the knee up. But two of the most important structures are often ignored, your feet and ankles. Just as the foundation of a building must be strong enough to support the whole structure, your feet and ankles should be the solid foundation of your body. Here are the main benefits of foot and ankle strength and how footwear can play a role in supporting (or not supporting) that.
Improved Stability for Injury Prevention
There are 26 bones, 33 joints, 29 muscles, and over 100 ligaments in your foot. With this complexity, strength, stability, and mobility are critical. When we walk, there can be as much as 8x your body weight in force production on your feet. That can increase to as much as 11x your body weight when you run. A solid foundation at your feet enhances your balance and allows that force to be properly distributed. Thus, avoiding injuries and falls.
Better Proprioception
Your foot is the first part of your body that can give you feedback from the ground. There are numerous cutaneous receptors, muscle spindles, and joint proprioceptors on or in our feet that communicate with our vestibular system (sensory system that helps with balance and spatial orientation). Weak and immobile feet and ankles will cause these sensory receptors to become dormant. Properly training feet and ankles will increase circulation to sensory nerves, which in turn causes increased nerve fiber sensation. An increase in nerve fiber sensation gives our entire body feedback to what is happening when our foot encounters the ground. This can lead to less pain and injuries.
Increased Endurance
As we always preach, the body is a single, connected unit. If there is a weak link in the chain, it affects the entire system. The first link in that chain is your foot. Strong feet and ankles can delay fatigue and improve conditioning during prolonged activity, because it promotes proper form and posture, decreasing stress on other joints and muscles.
The Role of Footwear
A research study (Roa, U.P. and Joseph, B.) done in 1992 on 2,300 children, ages 4-13, examined static footprints and how footwear affected the development of the medial arch. It showed that in the group of children that did not wear shoes for most of the day, less than 3% had flat feet. In the group of children that wore shoes, that number increased to 10% with a significant difference between what kind of footwear that was worn. Closed toed shoes were shown to have more of a prevalence of flat feet. Closed toed, narrow shoes inhibit the toes from splaying and limit the movement of the overall foot. Imagine wearing hard mittens on your hands for 12 hours every day. Your hands and fingers would be impacted, and mobility would be hindered. This can happen at your foot when wearing narrow and bulky shoes for a long period of time. Now, I’m not saying you go barefoot in stores and to a formal dinner. But, if you find yourself in footwear that can hinder mobility at your foot and ankle, make sure you train properly to counteract that. Personally, I train in minimalist shoes (Vivo and Xero being my go-to brands). Now these may be uncomfortable for some. There are three things to consider in shoes for training for getting maximal strength and mobility: a wide toe box, a low heel-to-toe drop, and a smaller profile in the heel. These three factors will enhance the strength, mobility, and stability of your feet and ankles. Like I said, if you are conditioned to cushiony and bulky training shoes, making this drastic change could be uncomfortable, but consider easing into these types of shoes.
So, remember to train the entire system, from head to TOE (literally). Your entire body will benefit from it because your foundation will be strong, stable, and mobile.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Whey vs. Casein: What’s the Best?
In the realm of fitness and nutrition, the debate around the best types of protein for muscle synthesis is ongoing. And the battle between whey protein and casein protein is high on that list.
Whey vs. Casein: A definite biochemical duel, whey and casein are both proteins derived from milk, but they differ significantly in their absorption rates and effects on muscle protein synthesis. Whey protein is known for its rapid absorption. It increases amino acid levels in the blood quickly but for a shorter duration. This makes whey a nice choice for post-workout recovery, as it provides the muscles with a quick supply of amino acids necessary for repair and growth. On the other hand, casein protein digests more slowly, leading to a gradual, sustained increase in amino acid levels. We can describe this as a "trickle" effect, providing a prolonged supply of nutrients that can be particularly beneficial during fasting periods or overnight, when muscle repair is active but food intake is not possible.
The Role of Leucine: One of the critical components in this debate is leucine, an essential amino acid found abundantly in whey protein, and very important in initiating muscle protein synthesis. It acts as a signal to the muscle cells, encouraging them to start building new proteins, thereby aiding in muscle recovery and growth. While both types of protein contain all essential amino acids, the higher leucine content in whey makes it particularly effective at stimulating muscle protein synthesis post-exercise. However, the slow release of amino acids from casein can provide a more sustained signal for muscle protein synthesis, which can be advantageous under different and less acute circumstances.
Practical Implications for Athletes and the Elderly: For athletes, integrating whey protein post-workout and casein before bedtime might optimize muscle repair and growth. Additionally, there are implications for the elderly, a demographic particularly susceptible to muscle loss (sarcopenia). Regular protein intake, diversified to include both whey and casein, could help mitigate muscle degradation and promote overall health and mobility. Muscle loss, and therefore strength loss, is a major driver of poor health outcomes in older individuals.
Bottom Line: Different proteins can be strategically used to maximize muscle protein synthesis. It underscores the importance of understanding not just the quantity but the quality and type of protein consumed. As research continues to evolve, this information can help refine dietary strategies for the young and old alike, no matter the individual goal. The overall goal at any age is improved performance...be it in sport or in daily life.
Side Note: Don’t forget, the main priority regarding protein is that the daily goal is reached, regardless of the type that’s consumed.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Sleep Loss and Metabolic Disruption
Does sleep loss have a metabolic effect?
I believe, innately, we all know the answer to this question. However, with 1 in 3 US adults reporting getting inadequate sleep every night, it seems lack of sleep is becoming a larger and larger problem.
After just a single night of poor sleep the metabolism is affected. Factors that are involved include an increase in insulin resistance, a disruption in satiety hormone signaling (i.e. leptin and ghrelin), and an altered eating pattern.
What does all this mean? It means that chronic sleep loss is associated with a greater risk of many disease states.
Sometimes though, even with the best of intentions, interrupted sleep is unavoidable. Sometimes we go to bed too late. Or, we have to get up too early. Life happens! So what's the best way to manage it, other than just saying "I have to do better"?
Disregarding the amount of hours of sleep, the best way to manage sleep loss is through achieving a greater quality of sleep. This means turning off screens 90 minutes or more prior to bed, sleeping in your bed (not falling asleep on the couch...guilty!), sleeping in a completely dark, cool room, and not consuming a lot of food or alcohol close to bedtime.
If you're not feeling well, or not getting the results you would like, evaluate, what we consider, the four pillars of health...Exercise, Nutrition, Stress, and SLEEP. Any one of these being "off" can be holding you back.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
NEW school vs. Old school to get in shape
Dating back decades, we've been bombarded with so much nutrition information. Due to this bombardment, many of us are hardwired to think about nutrition and fitness in a certain way, contrary to what we know is actually true.
I'm guilty. I grew up in a little of the low fat era AND the low carb era. I guess I had the best of both worlds! Also, cardio was king if you were trying to lose weight. (This one I never got behind).
If we were to classify actions to get in shape, or to get healthier:
OLD WAY
-Eat low fat (Snackwell anyone?)
-Always strive for low calorie
-Become a Cardio Carol
NEW WAY
-Eat high protein (25g+ every time you eat)
-Lift weights 3-5x/week
-Walk daily
Of course nutrition science is not an exact science. However, we know more now than we did decades ago....more and better evidence has been presented. For many of us, we must discard the old beliefs, which have been ingrained in us, and unfortunately this information (which established these beliefs) isn't necessarily correct.
Clear out the OLD and establish the NEW through consistent action. If you want to become healthier, don't overthink it. Just start with the three steps listed above. If you can't do three, then do two. If not two, then do one. Whatever the amount you do, be consistent and don't quit.
Remember, the only time you fail is when you quit.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Does a High Protein Diet lead to Atherosclerosis?
A recent study (Zhang et al) has garnered quite a bit of media attention. In it, the results indicated that high protein intake, via activation of mTORC1, drives the development and progression of atherosclerosis. Scary, right? We all need to eat low protein now, right?
Well, not so fast.
According to Dr, Peter Attia (peterattiamd.com), there are a few things we need to keep in mind.
1. The study used a combination of human participants, mouse models, and cultured cells. Within the mouse models, the study used genetically modified mice (apoE-/-) which do not represent normal human physiology. These mice are engineered to be prone to atherosclerosis in a way that does not naturally occur in humans, which can significantly skew results.
2. The study also suggests that high dietary protein, particularly leucine, activates mTORC1 signaling, which has been linked to decreased autophagy and increased atherosclerosis in these specific mice. However, mTORC1 activation by dietary protein is a normal, acute response in humans that regulates important functions such as muscle protein synthesis and is not indicative of long-term health risks.
3. The scientific evidence does not support a significant risk of atherosclerosis from normal or even high levels of dietary protein. Dietary protein is essential for maintaining muscle mass and overall physical health, especially as we age.
4. Dr. Attia criticizes the media's interpretation and sensationalism of the study's results, suggesting that the conclusions drawn are far removed from practical, human-applicable insights and are based on a model that is not representative of typical human physiology.
In my opinion, there needs to be a more nuanced interpretation of research findings, especially those that are derived from animal models. Animal models may have the ability to give us a direction, but may not translate directly to human health outcomes
Buyer beware when the media gets ahold and touts specific studies relating to nutrition science. It can be a delicate, nuanced, and complicated topic.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Want to fight aging? STRENGTH TRAIN. (a must read)
Benefits of Resistance Training on Aging
Here at FE, all of our clients know that we love to strength train. Though all modes of exercise and movement are great, we always say strength training is our top pick since it can involve aspects of multiple types of exercise. I have another reason to make strength training your top choice: it can reverse a big reason why we slow down as we age, the loss of strength and power.
As we get older, our muscle mass and strength steadily decline. This is known as sarcopenia and is shown to start at the age of 40. There is a particularly rapid effect on type II muscle fibers (fibers required for strength and power). These muscle fibers are shown to atrophy (shrink) more than type I fibers (fibers required for endurance). A recent study (Casper Soendenbroe et al. Journal of Cachexia, Sarcopenia, and Muscle) tested the effects of heavy strength training on skeletal muscle mass on a cellular level.
This study obtained quadriceps muscle biopsy from 197 subjects, who were largely physically inactive. They were males and females covering the ages of 20-97 years. The biopsies showed atrophy in the older population (60+) of type I and type II fibers, but type II fibers showed a greater decline in the aging population as related to atrophy. This can correlate to the greater loss of strength and power as compared to endurance as we age.
So, what are the effects of resistance training? In the study, 59 subjects participated in heavy strength training 3 times per week. Since the biopsy was taken from the quadriceps only lower body exercises were performed for the study. The workouts consisted of 5 minutes of warm up on a stationary bike and 3-5 sets of 8-15 repetitions of leg press, leg extension, leg curl and 2 optional upper body movements. The subjects were asked to perform the movements at a maximal weight while still being able to perform the required number of reps.
Compared to the non-training population, the training subjects (both young and old) showed a 3-4% decrease in atrophy in type II fibers. Although a 3-4% change is significant, one can argue a greater period of strength training could show even more change (the study only lasted 3 months). Also, there were findings to support that strength training decreased the presence of the biomarker of myofiber denervation. Denervated (loss of motor neuron innervation) fibers were shown in significant amounts in the older, untrained subjects. Thus, supporting the adage of “use it or lose it” as it pertains to your body.
A similar recent study (Guy Anselme, Mpaka Messa et al. J Cachexia Sarcopenia Muscle) of master sprinters (ages 40-85) showed similar results. The study found that over a 10-year follow-up of the sprinters, they showed no change in quadriceps fiber composition or fiber cross-sectional area (meaning no atrophy) if they maintained their sprinting program. Sprinting, like resistance training, recruits type II fibers. Training type II fibers is key to reducing overall atrophy as we age.
The bottom line: train no matter how old you are. You can reverse the effects of aging. Exercise, in particular resistance training, is one of the most effective ways to combat sarcopenia and the age related declines in muscle that some think is unavoidable. Even though it’s key to stay active throughout your life span, the studies mentioned above show that muscle can still respond to training later in life, proving it’s never too late to start. Would an 85-year-old ever say, “I want less muscle”? Of course not. Having high skeletal muscle mass as we age will keep us strong and prevent injuries. That’s why we Train for LiFE, a long, strong, and high quality LiFE.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
The Magic of Routine
Let's Chat About the Magic of Routine…and dive into something that might just change the way you look at your daily grind. I like to find the awesome in what some might call boring. Yes, I'm talking about your everyday routine. Trust me, it's not as dull as it sounds.
Let's break it down, Jaime-style, and see how sticking to a few simple habits can actually be your secret weapon to feeling amazing.
EXERCISE AT THE SAME TIME
Finding Your Groove with Exercise: Making a date with your exercise at time each day isn’t just about getting those steps in. It's like setting an internal alarm clock for your body, signaling, "Hey, it's time to get moving!" And it isn't just about burning calories; it's about teaching your body to consistently crave movement, making the whole fitness thing feel a bit more like second nature.
EAT AT THE SAME TIME
When to Eat? Timing matters. Eating your meals like clockwork (creating a consistent schedule) does more than keep you from being "hangry". It gets your body in a rhythm, helping everything from digestion to energy levels. Personally, I'm big on this: syncing up your chow time with your body’s natural clock can be a game-changer for your results and even help you make better food choices.
SLEEP AT THE SAME TIME
Hitting the hay and waking up at the same time every day isn't just for toddlers. It's gold for adults, too. It's all about giving your body the cue when it's time to wind down and, just as importantly, when it's time to rise and shine. This routine can seriously level up your sleep quality and duration, leaving you more refreshed and ready to tackle your day. This should be non-negotiable in your daily schedule.
GET UP AT THE SAME TIME
Building upon the last topic and speaking of mornings, consistently getting up at the same time every morning does wonders. It’s not just about avoiding the snooze button; it sets a positive tone for the whole day ahead. You start with a win every morning by simply getting up when you say you will. It’s empowering and sets a rhythm that can lead to a more productive, happier day.
KEEP IT SIMPLE, KEEP IT CONSISTENT
Here’s the thing, and I say it all the time: simplicity is key. These aren’t groundbreaking, earth-shattering changes. They're straightforward, everyday habits. But when you stick to them, they become so powerful for your health and happiness. It's the consistency of action that transforms the ordinary into something that feels more like extraordinary. So, yeah, embracing a bit of the "boring" stuff, like exercising, eating, sleeping, and waking up at consistent times, doesn't just make for a yawn-fest; it actually sets the stage for a healthier, more vibrant life. Don’t overlook the power of a solid routine. It might just be the coolest thing you can do for yourself.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Grow up! Stop Eating Cereal for Breakfast.
You're not seven years old anymore. It's time to ditch the cereal, aka dessert, for breakfast.
No doubt, we all love the simplicity of pouring a bowl of cereal, right? But here's the scoop - it's not how we, as adults (or kids), should start the day, especially if you're looking to shed some pounds.
Why Protein Rocks in the AM: The standard American diet typically begins the day low in protein...a bagel or toast, OJ, maybe some fruit. Where's the most important part? Starting your day with a protein-rich breakfast keeps you full, cuts down on the snack attacks, and helps to fuel your muscles.
Sure, cereal is easy, but it's usually packed with sugar that can send your blood glucose on a rollercoaster leading to a desire to eat even more. So unsatisfying!
Better Breakfast Choices: Here are a few of my top picks for a protein-packed start, reaching for a minimum of 20-25g of protein to start your day.
1. Eggs: Boiled, scrambled, poached, omelet - eggs are versatile and pack about 6g of protein each, as well as a plethora of vitamins and minerals.
2. Yogurt: Look for a brand that contains 14-18g of protein per serving. I prefer Siggi's.
3. Grass-fed Steak: Yep, steak for breakfast. It's a protein powerhouse (approximately 7g per ounce) and not as crazy as it sounds.
4. Cottage Cheese: Creamy, delicious, and pairs well with just about anything.
5. Whey Protein Powder: Easy option to add to a smoothie or overnight oats.
Time to grow up!
Switching up your breakfast game doesn't have to be a chore. It's about making choices that fuel your body and support your goals. So, let's say goodbye to the cereal box and hello to a morning routine that packs a protein punch. Trust me, your body, skeletal muscle mass, and your weight loss journey will appreciate it.
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.
Get Stronger…Lose Weight Easier!
Let's Chat About Muscle and Weight Loss: It's Easier Than You Think! It's about muscle, weight loss, and how getting stronger can actually make losing weight a whole lot easier. Let's dive in!
Why Muscle is Your Friend: First off, think of your body like it's a high-tech engine. The more muscle you have, the more energy you burn, not just when you're hitting the gym, but all the time – even when you're just chilling on the couch. That's because muscle is an energy-burning powerhouse, increasing your metabolism and making it easier for you to keep those pounds off (namely body fat). Remember, there's no other bodily system that uses more energy than the skeletal muscle system.
Eating More, Not Less: Now, here's the part most people enjoy: building muscle means you can actually eat more. Yep, you heard that right. Since your body needs fuel to build and maintain muscle, you'll get to enjoy plenty of nutritious, tasty meals without obsessing over every single calorie. It's about feeding your body what it needs to thrive, which turns eating into a joyful part of your day, not a guilt trip. We don't have to live in a constant state of deprivation.
Looking Good and Feeling Great: And let's not forget how much better you'll look and feel, with more confidence. More muscle means you'll have that leaner, stronger look, sure. But it also means you'll be healthier overall, with better bone density, fewer aches and pains, and a lower risk of injury. Plus, everyday tasks become a breeze when you're stronger due to greater strength, stability, and mobility
More Muscle, Less Problems: So, here's the deal, building muscle is like hitting the jackpot for your health. It makes losing weight simpler, lets you enjoy food without guilt, and leaves you looking and feeling confident. It's not about short-term diets, fads, or quick fixes...but building a healthier, happier you for the long haul. So, what do you say? Ready to make friends with your muscles and see where they can take you? Trust me, it's a journey worth taking, and I'm here to guide you every step of the way. Let's get stronger together!
As always,
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.
Confused on where to start?
The Functional Elements 14-day 360° gives you everything you need, over 14 power-packed days.