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Intermittent Fasting
References: – www.leangains.com
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Do You Need To Eat Every 2 Hours
References: i. Schoenfeld BJ Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev. 2015 Feb;73(2):69-82 ii. Munsters MJM, Saris WHM (2012) Effects of Meal Frequency on Metabolic…
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LOW CARB Dieting
References: i. Wu H, Wylie-Rosett J, Qi Q. Dietary Interventions for Weight Loss and Maintenance: Preference or Genetic Personalization? Curr Nutr Rep. 2013 Dec;2(4):189-98. ii. Manninen AH. Is a calorie really a…
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GOOD Vs BAD Fats
References: i. Robert A. Robergs,1 Farzenah Ghiasvand, Biochemistry of exercise-induced metabolic acidosis Am J Physiol Regul Integr Comp Physiol 287: R502-R516, 2004; 10.1152/ajpregu.00114.2004.
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How MANY Meals Should You EAT
References: i. Schoenfeld BJ Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev. 2015 Feb;73(2):69-82 ii. Munsters MJM, Saris WHM (2012) Effects of Meal Frequency on Metabolic…
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FAST Digesting CARBS for Performance
References: i. Jentjens R, Jeukendrup A. Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Med. 2003;33(2):117- 44. ii. Stephens FB, et al. Post-exercise ingestion of a unique, high molecular weight glucose…
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What a BALANCED Diet can look like
References: a. Gibson SA. Dietary sugars intake and micronutrient adequacy: a systematic review of the evidence. Nutr Res Rev. 2007 Dec;20(2):121-31. b. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes…
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Do High Protein Intakes Cause Health Issues
References: Effect of short-term high-protein compared with normal-protein diets on renal hemodynamics and associated variables in healthy young men. Am J Clin Nutr 2009;90:1509–16 Is Increased Dietary Protein Necessary or Beneficial for…
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Alcohol & Fat Loss
References: Anne Raben, Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake…
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Carbohydrates
References: Wu H, Wylie-Rosett J, Qi Q. Dietary Interventions for Weight Loss and Maintenance: Preference or Genetic Personalization? Curr Nutr Rep. 2013 Dec;2(4):189-98. Manninen AH. Is a calorie really a calorie? Metabolic…
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Fats
References: Andrea C, Is a calorie a calorie? Am J Clin Nutr 2004;79(suppl):899S–906S. Robert A. Robergs,1 Farzenah Ghiasvand, Biochemistry of exercise-induced metabolic acidosis Am J Physiol Regul Integr Comp Physiol 287: R502–R516,…
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3 BENEFITS to Protein:
References: Cuthbertson D et. al. Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle. FASEB J. (2005) 19(3):422-4. Tipton KD et. al. Nonessential amino acids are not necessary to stimulate…
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Macronutrients
Reference: – Andrea C, Is a calorie a calorie? Am J Clin Nutr 2004;79(suppl):899S–906S.
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Flexible Dieting
References: Tiffany M. Stewart, Donald A.Williamson and Marney A.White Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women Appetite (2002) QV, 39±44 doi:10.1006/appe.2001.0445 Joachim Westenhoefer Cognitive and weight-related correlates…
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HOW we BURN Calories
References: – Non-exercise activity thermogenesis – liberating the life-force. J. A. Levine, Endocrine Research Unit, Mayo Clinic, Rochester, MN, US
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Does the TYPE of Food matter?
References: Johnston CS Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. J Am Coll Nutr. 2002 Feb;21(1):55-61. Janet A Novotny, Discrepancy…
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2018 Summer Cut
START OF CUT: Date: March 22/2018 Average Weight: 179 lbs Estimated Body Fat: ~14% CURRENT: Date: August 5/2018 Average Weight: 168 lbs Estimated Body Fat: ~10-11% Average Macros: Calories: 2,890 Protein: 185g…
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New Meditation? Shamanic Breath work
Meditation and other mindfulness practises can be a POWERFUL tool for your overall well being, fitness, and mental health. I was taken back and very impressed with my experience with the breath…
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Effect of FRUCTOSE on HEALTH:
STUDY:http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4599489/pdf/jah30004-e001700.pdf The authors sought to determine the effects of fructose on lipids in both healthy and unhealthy individuals. – 59 trials including 1,068 participants were assessed. – Healthy and unhealthy individuals from…
