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Weiss Nutrition

Weiss Nutrition

By Daniel Weiss
Training & Nutrition topics for non-athletes and athletes who put their health first. Explore the world of nutrition with expert guests and Daniel Weiss, a PN1 certified nutrition coach. Together we will help you to improve your body and your mind, feel energetic and perform. You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
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Relative Energy Deficicency in Male Athletes with Matt Bach
In this episode  I speak with triathlete Matt Bach on topic of relative energy deficiency. Relative Energy Deficiency is a topic that had not much attention until recently. It goes by shorthand REDs, and it is more discussed in context of female athletes as female athlete triad. Relative energy deficiency is a state when athlete does not fuel their body properly, knowingly or not. It is especially common among endurance and aesthetic athletes, and while research on this topic is pretty scarce, it also affects male athletes! Here are some of the symptoms of REDs. increased fatigue, decreased recovery and performance, muscle loss and resistance to fat loss and even fat gain, loss of periods and libido and possibly infertility, and from the long-term perspective bone density loss. Matt and I  discuss the red flags of Relative Energy Deficiency in male athletes as Matt Shares his story from finding out about it to how he overcame it.  Matt  Bach won Ironman Maryland in 2014 with a time of 8:51, was the top  amateur and 6th overall at Eagleman 70.3 in 2015, then 72nd overall in  Kona 2015. Matt has been using UCAN since 2014 – he had GI distress and  bonking issues prior to that, but UCAN helped him transform his approach  to triathlon nutrition. He is such a big believer that he now works for  the company as their Director for their Endurance Business. Matt worked  on Wall Street for 9 years prior to making this career change. He lives  in Summit, NJ with his wife, two kids (2 and 3 years old), and two  long-haired miniature dachshunds. He holds an MBA from Temple University and he loves a good cold beer. Instagram handle: @IronMattBach Facebook: @IronMattBach -- I would like to mention that you will find all the mentioned research and topics or how to connect with my guests linked in description. I have also limited spots open for online nutrition coaching so if you have questions or your are interested in improving your health, body and performance, write me to daniel@danweiss.eu -- Time Stamps: 3:00 Why I have personal interest in RED-S 5:40 Problems with RED-S, how athletes get into the state of Relative Energy Deficiency 8:20 Difference in RED-S between men and women 9:35 Is it normal and fine to be in the state of RED-S for a short period of time? 11:11 Matt's background in endurance sports 11:55 Beginning of the Matt's issues - "The more, the better mentality" , more training and under-fueling. Endurance exercise causes reduction in hormonal health (lower testosterone). 14:45 How Matt noticed the symptoms of RED-S 20:30 How Matt balanced his training to overcome the results of RED-S, such as chronic fatigue and low libido 23:20 How doing less in context of RED-S is better, leads to improved training and body composition 27:30 How Matt started with an endocrynologist to overcome RED-S 30:05 Genetic component of susceptibility to RED-S 31:50 Wrap up: Take away points Be aware that it can happen to you Go get bloodwork done if you are experiencing some of the symptoms 34:50 I share a story of my client The main factors in Relative Energy Deficiency syndrome are: Exercise Nutrition
39:19
July 15, 2020
Your complete guide to exercising smart with K. ALeisha Fetters, MS, CSCS
Today's episode is a comprehensive guide to training or all that you need to know. If you are new to fitness, I bet you have a lot of questions about training. There are also a lot of misconceptions about the best way to exercise, especially targeted on women. How to exercise, when to exercise, how much to exercise, do you need to do HIIT or any other training to reach your goals? How to find time to exercise. Maybe you already love to exercise and in that case you are probably asking how to take it to the next level. And what about training on empty stomach first thing in the morning? These are just some of the topics we discussed with K. Aleisha Fetters, MS, CSCS in today's episode. It takes a lot of time and effort to bring experts into the podcast so if you like the podcast, please rate it, share it with friends and family so together we can promote health and fitness that is so needed. I also have spots open for personal nutrition and fitness coaching, you can apply by emailing me to daniel@danweiss.eu --- K. Aleisha Fetters is also co-author of the book Give Yourself More, which I highly recommend to everybody. Get the Give Yourself More e-Book For many women, body goals are all about loss. In Give Yourself MORE, Georgie Fear and Aleisha Fetters will teach you how to flip that idea of “loss” into their joyous concept of “more.” Episode time stamps: 03:00 What is smart strength training? 04:40 We discussed why workout plans or meal plans are sub-optimal to working with a coach and advantages of working with a coach. 6:20 Typical problems people face with strength training. Mindset and your relationship with exercise. Equipment needed and starting to exercise. 14:30 How to find the right exercise for you. 17:00 I don't have time for an hour long workout, what should I do? Micro-workouts! 21:50 Microworkouts: Ideas how to exercise throughout the day and get a decent workout out of it. 25:30 How much success can a person achieve by moving more and implementing micro-workouts. Is it enough? 28:030 How to work out, if you workout a few times a week for health and looks. 32:00 Rest is needed for recovery and to make progress. But how to rest even if you love exercise?! 34:45 I give a tip how to increase your NEAT (non exercise activity) easily. It is why some people struggle to lose weight! 37:00 Calorie counting vs. intuitive eating 40:00 All about HIIT training. Pros and cons, fed and fasted, and is it really necessary?
55:57
July 2, 2020
Give Yourself More: A science backed six-part plan for women to hit their weight-loss goals by defying diet culture
Today I speak with Georgie Fear, the co-author of the book Give Yourself More: A science backed six-part plan for women to hit their weight-loss goals by defying diet culture. If you are a man, don't skip this episode because what we speak about applies to any gender. During our talk you will find out what the book is about and how the diet culture holds us back from achieving our weight-loss goals and what you can do about it.  For many women, body goals are all about loss. In Give Yourself MORE, Georgie Fear and Aleisha Fetters will teach you how to flip that idea of “loss” into their joyous concept of “more.” If you like the podcast, please rate it, share it with friends and family. About Georgie Fear, RD CSSD: Helping people reach their goals and eat happily-ever-after is my life, and that means going against an entire industry.  The diet industry thrives on millions of people waking up each day  and feeling "not good enough". It sells you lies, promotes your  appearance as your only worth, and it ensures it's own survival by  setting you up to fail. It pretty much goes against every fiber of my  being. I believe in honest sharing and scientific evidence. I  value empowering people, and believe that love is the most powerful  catalyst for change. (It's also sometimes the hardest tool in the box to  find). I also believe that with practice, we can get better at anything  we want to. Every day I'm practicing too, as well as coaching,  eating, exploring and learning. I invite you to read along and share my  journey. --- TIME STAMPS --- 00:02:00 What is the book about? 00:06:00 How we strive for LESS and why it actually makes us unable to reach our goals. 00:09:00 Six areas of our life 00:09:35 How we use exercise as a punishment and why it is ineffective 00:11:30 Do you exercise to eat? Our body needs energy just to survive, even if we don't exercise! 00:12:45 What if instead of reducing what or how often you eat, you added more nutrients! 00:14:00 How to strive for MORE 00:15:27 How changing the way you think (giving yourself MORE) and adding pleasure into your life leads to weight loss and better life. 00:20:05 I share how one of my clients embodies these principles and now is losing weight without even trying. 00:22:30 Exploring your emotions - Inability to name your emotions is connected with emotional eating. 00:27:40 Georgie about Give Yourself More support Facebook group ---  PODCAST page https://danweiss.eu/give-yourself-more/ Follow @performanceoptimized on Instagram and feel free to message me and ask questions. For coaching inquiries, contact me via https://danweiss.eu/contact/ ---
32:19
June 21, 2020
Vegan Nutrition with Chris Masterjohn, PhD.
Chris Masterjohn, PhD. makes an excellent job at making complex science understandable by masses. He joined me in this episode to bring to you the best vegan specific nutrition advice so you can thrive! Vitamins and Minerals  101 is a comprehensive course about vitamins and minerals that anybody  can benefit from. If you are new to nutrition, this course will educate  you in a funny and easy to understand way about how to spot vitamin  deficiences, how to correct and prevent them on any kind of diet. Chris  also educates you about special conditions and interactions of various  vitamins and minerals and special considerations for example if you are a  vegan or pregnant. In this episode we cover: Chris' background and why vegan diet did not work for him connection of vegan diet and other factors on mental disorders, specifically anxiety We talk about zinc, which is a mineral that especially vegans can get deficient in and how to troubleshoot it. It might be the mineral that prevents you from building muscle even if you get enough protein! I speculate that ketogenic diet might hinder your ability to learn new things. Then we talk about Omega 3s. Do vegans and also general population need to supplement it? And we finish by talking about joint supplements for athletes. Time Stamps 00:05:15 Chris' history and experience with vegan diet and what lead him to nutrition research 00:11:30 Why some people thrive on the vegan diet while the other don't do well anxiety disorders and eating disorders predispositions that might make your health hard on the vegan diet 00:24:20 Asking the wrong questions in nutrition 00:27:20 Question: What is the relationship between cholesterol and CNS sensitivity 00:32:30 "People who think more and who engage in a lot of learning have higher need for brain related nutrients" 00:34:40 Zinc needs for creating muscle mass 00:35:20 Might ketogenic diet hinder your ability to learn? 00:40:40 Building muscle on the vegan diet and it's connection with Zinc, which is problematic in vegan diets 00:49:55 Omega 3s in vegan diet - conversion of ALA to DHA biotin, sufficient calories, protein and carbs boost conversion diabetics and overweight people hinder conversion calcium and maybe zinc impacts conversion genes impact conversion 00:56:25 Vitamins that require metabolic conversion from the plant foods: DHAs, vit. A, B3 (Niacin) B5, B6, K2, 01:01:03 Supplementing Omega 3 DHAs for general population and psychiatric 01:04:45 Joint supplements for runners For more information visit: https://www.danweiss.eu/podcast Get free guide that will teach you principles of creating highly nutritious and delicious oatmeal. https://www.subscribepage.com/oatmeal
1:23:40
May 14, 2020
Eating Disorders with former Miss Canada Ailey Jolie
For full show-notes and additional resources visit https://danweiss.eu/eating-disorders-ailey-jolie/ Time stamps Ailey's background 00:07:45 Ailey competes in Miss Teen Canada and her background with ballet. 00:09:00 the moment she realized there was something wrong 00:10:20 eating disorders in aesthetic sports 62% of women and 32% of men are affected anorexia and body dismorphia 00:16:22 the root cause of eating disorders orthorexia "an obsession with being healthy is not being healthy. It is just         obsession." 00:22:33 exercise addiction and the problem with not being in touch with your body 00:26:07 are athletes afraid to tap into their intuition and why the best athletes are less control oriented, less analytical and more intuitive 00:33:51 overexercising purging by exercise - "I exercise so I can eat" exercise addiction blunted dopamine receptors 00:45:00 Preventing disordered eating
57:20
April 28, 2020
All about plant protein with Anastasia ZInchenco, PhD.
Anastasia Zinchenko, PhD joined me to discuss protein. Anastasia is a scientist who specializes in protein - so she is the perfect fit for this topic! But what is more important, Anastasia walks her talk! She is a powerlifter, and she has built all her muscle and strength on a vegan diet. Topics covered in this episode: We dive into Anastasia's background , how she became vegetarian and the a vegan and a scientist; We quickly mention our thoughts on the ideal diet and what we think is wrong with how people relate to food; We discuss differences in plant and animal sources of protein; Anastasia gives her vegan specific protein requirement recommendations for vegans or anybody who want to source their protein from plants; We cannot omit some myths about protein; Anastasia also explains why we should not be afraid of processed foods such as TVP or seitan and how to use it Then she answers your questions, specifically, why you might look soft while trying to build muscle and why muscle soreness is not the thing to aim for in your training! Time Stamps 00:09:33 What is an ideal diet? 00:10:03 Should we eat like our ancestors? 00:15:33 How we lost our touch with the food we eat 00:17:30 Disordered eating, food obsession, binge eating 00:18:30 What made Anastasia interested in protein research? Anastasia became vegan and build her muscle at the same time! 00:20:05 Differences between animal and plant-based sources of protein. As a vegan you want to get protein from different protein sources: legumes, grains and nuts&seeds 00:22:10 How much protein vegans need? 00:28:50 Proteins are needed for different body functions, not only for building muscles. 00:29:50 Importance of protein for elderly people. 00:31:00 Protein recommendations for plant-based sources. 00:32:50 What kind of problems do people on a plant-based diet face? Anastasia speaks about positive and negative processing of food. 00:38:00 What is the deal with highly processed vegetable proteins like TVP? Can we consume them safely? 00:39:30 Are anti-nutrients in soy problem? Processing it is a good example of positive processing of food. Sprout, pressure cook and ferment your legumes. 00:44:19 What is Anastasia's advice for people who want to build muscle but they look soft. 00:48:35 Why you should not train to the point of muscle soreness. Muscle soreness is a genetic issue, there is also a pain tolerance issue and how severe the soreness is. 00:54:25 Who does Anastasia work with and how to connect with her. If you feel like you might have an eating disorder, you are looking for a training paln or customized meal plan, visit www.sciencestrength.com For full show notes together with supplementary materials visit https://danweiss.eu/plant-protein-debate/ Don't forget to leave a rating and a review ;)
58:00
April 28, 2020
How to overcome emotional eating with Anastasia Zinchenko
Emotional eating is a very important topic because food can be easily misused to change our emotional state. Just think about the role of food in your life. Chances are you have specific food to celebrate, cry, or be angry with. The problem is if we use food to change our state instead of solving issues. Anastasia and I point out how emotional eating works and what you can do about it. Being able to discover your emotional eating patterns and work with them will improve the quality of your life! Show Notes with useful tips and key take-aways are available at https://www.danweiss.eu/emotional-eating-podcast Time Stamps 15:00 Are there gender differences in likelihood of emotional eating? 17:15 Are genes the cause of our emotional eating tendencies? genetics load the gun and environment pulls the trigger. 20:30 What can you do if you have trouble with emotional eating? Different strokes for different folks. Limit trigger foods. 50:50 How I overcame my peanut butter addiction 58:30 Why mental progress is even more important than number on scale 1:00:50 Food rules Anastasia followed that she would now consider absurd Show Notes with useful tips and key take-aways are available at https://www.danweiss.eu/emotional-eating-podcast You can find the previous episode with Anastasia, where she talks all about vegan protein here. You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824 Don't forget to rate and share the love ;)
1:06:19
April 27, 2020
Nitric Oxide - boost your body's immunity, health and performance with Dr. Nathan Bryan
Nitric Oxide is a very important signaling molecule that is naturally produced in our body but the problem is that there are lifestyle factors that hinder the production of NO. Therefore, it has been linked to cardio-vascular health, sexual and mental health as well as popular as a sports supplement (you've probably heard about beetroot extract). But can it be also a good supplement to prevent virus infections? Dr. Bryan believes it can. Time stamps available at https://www.danweiss.eu/nitric-oxide-2 You can find the previous episode with Dr. Bryan here. Dr. Bryan's website: https://drnathansbryan.com/ You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
45:23
March 28, 2020
Mindseft shift for weight loss
People (who are generally healthy) who keep struggling with weight loss have typically one thing in common - a restrictive mindset. They keep cutting calories, excluding foods and food groups, and over time develop a negative relationship with food. In this episode I discuss how to move from restrictive to a performance oriented mindset. What I propose instead is to have a performance oriented mindset... 👉 focus on performance goals such as strength power, endurance, feeling energetic 👉everything else will fall in line For coaching, visit www.danweiss.eu and schedule a free consultation, why I have spots open. You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
03:33
December 31, 2019
Female Physique Competitors Research with Juha Hulmi
TO FIND ADDITIONAL INFORMATION, VISIT: https://danweiss.eu/hulmi/ GET YOUR OATMEAL GUIDE TO LEARN HOW TO PREPARE A DELICIOUS ATHLETIC BREAKFAST https://www.subscribepage.com/dwcoach Time Stamps 00:05:00 Differences in males and females in physique competition 00:08:30 How to optimize health while cutting for a physique competition training nutrition diet breaks 00:14:30 Recovery after weight loss period 00:17:00 Changes in metabolism and health markers during diet 00:19:40 Training schedule used in Juha's studies 00:21:00 How long should a diet period be? Long or short? if you are flexible, you will succeed better." 00:27:22 Benefits of diet breaks 00:28:42 Problem with long diets in context of physique competition 00:30:52 Juha and I discuss high fat low carbohydrate (HFLC) diet presneted by Antonio Paoli personal differences who it can be good for and for whom not so much You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
40:38
November 24, 2019
Habits to Get and Stay Lean with Georgie Fear
TO FIND ADDITIONAL INFORMATION, VISIT: https://danweiss.eu/lean-habits/ GET YOUR OATMEAL GUIDE TO LEARN HOW TO PREPARE A DELICIOUS ATHLETIC BREAKFAST https://www.subscribepage.com/dwcoach Episode 13 of Daniel Weiss Podcast that focuses on health, nutrition and athletic performance. In this episode I speak with Georgie Fear RD, CSSD, who eagerly shares with me secrets about weight-loss. We dive into the habits that anyone can develop to get and stay lean  and we will also look into disordered eating behaviors, Intermittent  Fasting, carbs, what works and what does not, how to treat yourself  without it being damaging to your goals… 00:03:13 Intro 00:07:45 How Georgies bad relationship with herself lead her to nutrition 00:16:33 Lean Habits 00:21:59 Core habits 00:23:00 Strategies for eating Meal frequency Intermittent Fasting 00:28:50 Intuitive eating Four physical cues for satiety How different macronutrients effect your hunger Practical implications for managing your hunger 00:41:15 Intuitive eating and principles for general population vs athletes How hunger works in relation to different activity levels Should you refill all the calories you burnt during your long run / long ride right away even if you are not hungry? 00:48:28 The benefits of eating carbohydrates for health and performance Performance benefits of carbohydrates; Role of carbohydrates in recovery; 00:55:00 Lean habits to stay lean year round! Are cookies little evil monsters? How to keep treats sweet or salty in your diet and succeed to stay lean. “Skip the stuff that is not that amazing!” 01:08:00 Georgies favorite food / cuisine You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
1:18:04
November 10, 2019
Creating Healthy Body & Mind through Intuitive Eating with Simone Harding
Simone Harding helps people to create a healthy relationship with food and with their body. Often, her clients weight does not change, but how they relate to their body does! Her views and expertise involve her previous experience with distorted body image, yoga practice, clinical practice and behavior change. For full show notes visit https://danweiss.eu/simone-harding/ TIME STAMPS 3:50 Introduction 6:50 Simone's first introduction to intuitive eating 9:38 Does a person who diets down to their ideal body image become happy? - It depends. 17:30 Fear of not being enough and how it speaks to the idea of unhealthy relationship with food. 33:00  Addressing your WHY? 43:10 Pros and cons of vegan diet: "They (people) take a dietary principle that might be rooted in reasonable science but rather than do it moderately they do something to the end of degree so rather than having a plant-based diet they have a plant only diet. And they wonder why they don't feel good on it, because they are not meeting their nutritional needs." Heavy reliance on starches and nut butters. Eating on the go. Develops skills in the kitchen. It brings people together via cooking and inspires them to  47:30 Intuitive eating - what is it?  Is it eating whatever you want, whenever you want?  We are conditioned to look at food as good/bad, Healthy/ unhealthy and we become disconnected from what we really want to eat.  We have in our minds the idea that if we could if all foods were equal and had no caloric value, we would choose burgers, pizza, ice cream. It is not true. Intuitive eating is just a framework about thinking about food differently. It can be adapted to any individual. It (intuitive eating) looks at health as a continuum not an outcome. Some of the principles of Intuitive eating that leads you to trust your body a bit more and choose foods you really want to eat rather than what you think you are supposed to eat: Reject the diet mentality Make peace with food Challenge the food police  1:05:00 Confirmation bias -  What we look at constantly we seek. You need to look at things that are more inclusive to be more realistic. Most women don't walk around at 20% body fat! Choose who you follow consciously. Sometimes knowing more is detrimental for your success. 1:10:00 Basics of nutrition  Look at the basics! Don't miss forest for trees. Be playful. 1:19:00 Wrapping things up When and who intuitive eating is not ideal for. "Moderating your feelings through foods is no different to moderating your feelings through drugs or alcohol." Mentioned in the episode:  @bodiposipanda https://www.instagram.com/bodyposipanda You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
1:27:35
October 13, 2019
Dr. David Brown - Developing High Performance Athletes
Do you wonder what makes a great coach or a great athlete? It is combination of mindset, training and recovery. David Brown @drxercise is an expert on the subject and he shares with us his knowledge on these topics. What we talk about is: What makes a great coach and an athlete? How to lose fat AND build muscle at the same time. Training and nutrition for OCR athletes How to recover well TIME STAMPS: 06:00 About David's work and his E3 philosophy 14:00 What it takes to excel as an athlete 15:35 DNA testing for genetic make-up (sport identification and nutrition considerations) 19:00 What makes a great coach? 23:00 What has been the most challenging aspect of coaching for David? 23:40 How to build confidence as a coach / athlete? 30:53 How to cut fat while building muscle. 33:53 Training manipulation for muscle building in a caloric deficit. 39:43 Training for OCR 44:40 Nutrition for OCR 47:14 What was the biggest challenge when coaching @simplywhimsical who is a vegan? 49:00 Best practices for recovery , physical and mental. Mentioned in this episode: Rebecca Clements @simply_whimsical  make sure to check the episode with Rebecca here https://danweiss.eu/simply-whimsical/ Charles Poliquin If you enjoyed the episode, please rate and share the podcast so I can reach more people with information that can change their life to better! https://linktr.ee/performanceoptimized You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
57:36
October 2, 2019
Majo Srník - Ultra runner
What if you decide one day to pack your stuff and move to a different country? This is the thought that many of us had at some point in our life. Majo Srník did it when he moved to Canada in 2011 to start a new life with his girlfriend. Overcoming struggles of life he decided to seek a new challenge - running. It happened when he asked himself one day "What if I went for a run?" And so he threw away his cigarette and started running. He liked the feeling and decided that if he wants to run longer, he needs to stop smoking. From there on, it was just a matter of time till he got to ultra distances. Actually, it took him just three years from his start in running to cooperation with brands like Vivo Barefoot, Luna sandals, and Nathan - a dream of many athletes. Important to say, he is not an elite runner, but he enjoys it more than most people do and that is what counts here. To be happy in life, do things that make you happy. Grind is necessary but if you are to grind yourself to the place where you do things for the sake of doing them, that is not sustainable. Majo shared a lot of life wisdom like the one above during our conversation and that is why you should listen to this episode of Average to Exceptional. Follow Majo on IG: @majocalgary Join my FB group for inspiration, support, and to take your life from average to exceptional: https://www.facebook.com/groups/803033073180211/ For personal coaching, contact me here.
1:27:04
September 27, 2019
Richard Diaz - Training for OCR, Best practices
Richard Diaz is a legendary coach, who  specializes in OCR. He is the go-to guy when it comes to improving your  running mechanics, making changes to your running form, and get the edge  out there on the field.  Richard Diaz has been in the business for decades and his athletes take  top places in the OCR events. Just to mention a few, Hunter McIntire,  Faye Stenning, or Veejay Jones (the youngest Spartan Pro athlete)  Show notes:   3:30 – How Richard enjoys life and what he does 7:35 – Mechanical threshold – testing the correct running technique 15:30 – How to train for OCR focus on the weaknesses first; training specificity; how much to run;  25:00 Training tips for beginners – How to prepare for OCR  33:30 Tips for intermediate work on the basics and efficiency; 37:30 Correcting your running & recovery testing your HR response; signs of overtraining; nutrition “As an athlete nutrition should be given” 53:21 Propper nutrition for athletes ketogenic diet; training your body to burn fat;  CONNECT WITH RICHARD DIAZ Website: http://www.diazhumanperformance.com/  Sign up for Richard’s Clinics: http://www.naturalrunningcoach.net  Podcast: http://www.naturalrunningnetwork.com   --- Join My FB group Performance Lifestyle: https://www.facebook.com/groups/80303...  IG: @performanceoptimized  Web: https://www.danweiss.eu  Sign up for newsletter: https://www.subscribepage.com/dwcoach 
1:01:23
September 18, 2019
Matt Fitzgerald on Endurance Nutrition, Training and Mindsets
In this episode I had a great priviledge and honour to discuss nutrition  and training with a legendary author, coach, nutritionist, Matt  Fitzgerald! To connect with Matt, you can reach him via: Website Facebook Mentioned in the episode (in no particular order): 80/20 of running Diet Cults How Bad Do You Want It? The Endurance Diet 80/20 Triathlon Purpose of race nutrition Below, you can find the topics and questions we discussed with time-stamps. 3:15 What is the best diet for endurance athletes? 5:58 Carbohydrate intake for endurance athletes – Carbohydrate centered diet 7:48 Nutrition periodization 10:48 Diet trends 11:43 Glycogen depleted workouts 12:35 Fasted training 16:44 Fat adaptation 19:35 I’d like to know if he has seen success with vegan/veg LCHF diets – High fat and vegan performance 22:57 Does Matt have any experience with Gu/gels building up insulin resistance or contributing to NAFLD? 25:33 Problems fueling during a race and long workouts, 28:35 GIT issues and training your stomach 31:45  What were the major differences in training when comparing the  professional running camp he attended and the way he used to train? 36:00 Cramping 41:36 Endurance diet, focusing on quality of foods 44:27 Intuitive eating 47:00 How does Matt recommend using the concept of periodization for training with his 80/20 training 49:31 Tapering 50:43 Off-season training 53:50 Pushing yourself mentally, how to find the sweet spot when you are pushing yourself but you don’t go over a threshold 58:33 News from Matt on his new book, 80/20 of Triathlon Training Leave your rating and review :) Important links You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
1:00:04
September 17, 2019
Spartan Race Krynica Ultra Winner Sebastian Conrad Håkansson
Spartan Race Krynica Ultra Winner Sebastian Conrad Håkansson joins me today in an open conversation about his experience from his last race held in Krynica, Poland. Some of the topics we discussed involved: about Sebastian's background in sports; preparation for Spartan Ultra; nutrition; Sebastian's risk & reward; future of OCR and Spartan race as Olympic sports. Time Stamps 02:45 Sebastian's feelings from Spartan Ultra 10:00 What made Sebastian decide to take on the Ultra. He was not preparing for it 11:00 Sebastian's background in sports and how he got to OCR 18:50 We speak about nutrition during the race and on course and Sebastian's risky decision to run without nutrition for the first half of the race 22:54 How Sebastian trains 34:00 Sebastian's nutrition 42:15 Future of OCR as an Olympic sport 50:35 What Sebastian is planning Connect with Sebastian: IG @sebconrad Leave your rating and review :) Important links
54:32
September 8, 2019
Understanding Energy Systems and Chrononutrition with Danny Lennon
Energy metabolism is one of the basic topics of nutrition that is often misunderstood and misinterpreted. Danny Lennon, MSc in Nutritional Science, explains energy needs and importance of carbohydrates for athletes and then we dive into fat adaptation, fasted exercise and recovery. Danny then explains chrononutrition and how it affects our health. Sigma Nutrition Radio on Facebook Danny on Instagram or @dannylennon_sigma Sigma Nutrition website Circadian eating: Circadian misalignment is typical among shift-workers. Internal circadian rhythms play a large role in physiology and overall health. Lifestyle (eating and sleeping pattern) can promote or disrupt circadian rhythms. Disrupted circadian rhythms compromise health and increase the risk of disease. We response differently to food based on the time of the day we eat it. Our insulin sensitivity is higher in the morning hours. Symptoms of circadian misalignment can be similar to a jet-lag.  TIme Stamps: 07:30 Understanding energy systems 13:00 Carbohydrate periodization, performance and physiological adaptations to different  21:00 Significance of carbohydrate periodization 22:45 Nutrition considerations for mixed sports such as team sports and OCR 27:00 Measures to track your recovery. How to know you are under-recoverring. 29:00 Mental side of under-eating / under fueling, relative energy deficiency, fear of gaining fat 34:00 Disordered eating behavior 38:45 Chrononutrition: How meal timing impacts our health 42:30 When to eat for health? Metabolic implications of circadian eating. 43:30 Insulin sensitivity 47:00 Health effects of circadian misalignment 50:20 The most important things to remember if you want to leave a happy and healthy life 55:00 QUESTION from audience: As a coach, how to best work with people who have a preferred dietary strategy, i.e. keto, paleo, high carb, vegan and it interferes with their goals. Mentioned in the episode Race-walker study by Burke et. al.  Orthorexia - disordered eating Leave your rating and review :) Important links
58:59
August 31, 2019
Nancy Clark on carbohydrates, recovery, eating disorders
Nancy Clark's Sports Nutrition Guidebook 6th edition is out and with it we come together to discuss what's new in the book!  Some of the topics we discussed involved: carbohydrates recovery processed foods insulin sensitivity eating disorders FODMAPs Time Stamps 00:03:30 Nutrition recommendation according to Dietary Guideline - Sugar 00:06:00 Place of processed foods in athlete's diet 00:09:00 Saturated fat 00:11:00 Cholesterol 00:14:50 Glucose tolerance and sugar in context of athletes vs. unfit person 00:16:00 Fear of Carbohydrates 00:19:00 High-fat & ketogenic diet 00:22:00 Eating disorders & RED (Relative Energy Deficiency) 00:24:50 Relative Energy Deficiency in athletes 00:28:40 Why you are more hungry on off days 00:32:00 Carbo loading 00:34:13 FODMANPs in context of pre-exercise nutrition Please share the episode if you liked it and don't forget to rate and share it! Stay in touch and updated! All the important information on linktree! You can support me via Patreon account and get extra benefits https://www.patreon.com/bePatron?u=10306824
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August 24, 2019