Fuel, Sweat, and Science with Dr. Tiff

We all want to let loose sometimes. Or it's a wedding, a birthday, an anniversary, a vacation. What about "cheat days", and how do they fit into a fitness, or body composition journey? Can you have those days, or do they erase weeks of hard work in the gym, hours of meal prepping and counting macros all for one day off.  In this episode, my final FAREWELL episode, I discuss the real data around a "REFEED" day, and whether they work or they are necessary. In what situations are they beneficial, and how you could use them to help your process and progress without worrying about the side effects.  Show Highlights What science is there around a refeed or a cheat day? Who should implement them and how? Thanks, and I might be back soon, but taking a break for now to focus on some other things.

Sylvester Stallone had to sell his dog in order to fund his first Rocky script.  JK Rowling got turned down by 12 publishers before someone picked up the Harry Potter books.  Amazon, Apple...so many tech companies started in garages.  Every March we can't wait for the NCAA Cinderella story. ...NFL playoffs this weekend we saw Jacksonville and San Francisco pull off underdog victories. The underdog mindset brings with it less pressure, a more relaxed approach to challenges with no one holding expectations over your head. In this episode we will talk about how you can cultivate that same mindset as you work toward goal achievement.  Show Highlights Some of the most famous underdog stories.  Why people can always get behind the underdog How we can use this mentality to help drive our own goal achievement Subscribe and Review We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Fuel, Sweat, and Science is all about. It only takes a second and helps us out a lot

We all know resolutions, and in large part goals go unattained. Why? Let's talk about how we can be more effective in our intentions this year, and every year. 64% of resolutions set in January are abandoned within a month. Moreover, when we determine what our priorities are, we have to really compare those to our values. That is what can really set you up for success in your process. Remember, failing is not fatal, it is feedback. Little setbacks means more information, and opportunity to change and improve. Let's do it right this time...the only way to fail is to never try. Take Aways Goals, Intentions and Values. How they relate Assessing resources, barriers and support Understanding how to measure success, and how not to. The Process is as important as the product.

Can you ditch the All-0r Nothing Mindset that so many people can't shake during the Holidays. Not going "all out" does not mean that you cannot enjoy yourself, have some traditional favorites, but still roll into the New Year ready to roll (not literally). Think about how you can give yourself unrestricted permission to eat. Meaning you do not deny or categorize foods as "off limits", but you also know you can have things whenever you choose so you are less apt to overdo...feeling like "I have to have this all or I will never get it again". Being in tune with your body, hunger, fullness. Moving your body in the morning on busy, social days sets your mind up for success. Exercise is not meant to "earn" calories, but it can leave you better able to manage the mental challenges of the day. Take-Aways Give yourself permission. Give yourself parameters. Pick Your Poison,...and not all of them. Make it about more than the Food.

The debate is decades old. Do you need to get up cussing at your alarm clock to throw on your sneakers and hit the gym at the crack of dawn just to get the benefits of the extra fat burn? The research is just not there. Do you burn more fat by training in a fasted state. Probably...but does this always mean you will lose body fat? Nope. Not if your nutrition is not dialed in. If you are training fasted, but not keeping yourself in a calorie deficit over the coming days, weeks, months then you are still not going to see results. It really comes down to preference, training performance levels, what type of duration and training. Moreover, what your goals are around fat loss. There is not a "right" answer, but there are some important things to consider. I will discuss them all if you tune in!

If we all have a natural set point weight, then why are some people obese? What about BMI, doesn't that tell us where everyone's weight should fall based on height? What is the truth about set point theory, how does it apply to dieting, weight regain and eating disorders.  In this episode I explore the idea of a natural genetic blueprint of weight, and how you know you are there. Dieting, and obesity have muddied the waters, but there is a place we all feel and function optimally. Can we change it, sure...but to what end?

It's a constant conversation in gyms, among people trying to lose weight, starting a weight training program. The scale isn't moving, and you chalk it up to "Well, Muscle Weighs More than Fat"... Is this really true? Does a lb. of bricks weigh more than a lb. of feathers? Nope. Does a lb. of muscle weigh more than a lb. of fat. Nope, both weigh a lb. BUT, is muscle more dense per volume, absolutely. And that is what people mean. It is semantics. So, they are not Wrong, but it is a little more complicated. And, the scale is a terrible measure of progress regardless. And I am going to tell you why. Tune in and learn more. Episode Take-Aways Does Muscle Weigh More? What Does the Scale Neglect? What about BMI, is it BS? How to Really Track Body Composition.

So many options out there as the Keto lifestyle continues to take off. How do you know which ones are legit? What about these Protein chips and cereals? In this episode I discuss the Buzz words, how to determine the best and most well-backed products. What do you need to learn about food labels, ingredient lists, claims and counts. What is Keto? What are the key components of the best products? Why do we need to be leery of claims and packaging? How to give yourself the best chance of success, and health.

Protein Bars are EVERYWHERE. Even bars that don't have a complete protein source are being marketed as "protein" bars. They tout balance, and energy, and recovery. But which one is right for you? How do you sift through it all and make the right choice. What source of protein is best? What about sweeteners, and sugar? How much fiber is enough, not too much? In the episode I will discuss it all, and you will be off and shopping with the right tools.

It is not a myth. Stress can cause you to gain weight. So, you are sitting there wracking your brain as to why you cannot move the needle. You keep cutting calories (stress), you exercise more and harder (stress)...and then you are anxious and STRESSED because you don't know what else to do. Oh, and pile on top of that kids, work, relationships, life in general. In this episode I will discuss the WHY of stress and weight gain, why it goes to our belly, how we can mitigate it, and why you don't need to STRESS about it :)

Most Nutritionists, Dieticians, and Coaches hang their hat on one philosophy, and we all have to do that in order to help potential clients better understand our approach. In last last decade this idea of Mindful or Intuitive Eating has really taken hold. It tends to position itself as a stark opposition to Macros, or Calorie/numbers based approaches. I think there is a middle ground, and I want you to better understand that. I think macros is a stepping stone to intuitive eating. Learning your body, your patterns, your caloric and macro needs so you can better adhere to an Intuitive plan that is appropriate for you. How do you learn how to effortlessly drive your car to work if you don't first learn the basics and intricacies of the car. Are you ready to make that transition, or do you just want to know where the best place is to start so you can eventually get there? Listen and find out.

Is there a link between the body and the brain? Absolutely. So, can how you feed your body affect neurodevelopmental disorders like ADD or ADHD? In this episode I discuss what the research and my own experiences are showing in how dietary choices relate to ADHD symptoms, and triggers. Diet is not a cure for the disorder. Medication and behavioral therapy are the only found effective treatments, but it certainly cannot hurt to also be mindful of the impact of food on focus and impulse regulation.

It's a perpetual party amongst your now 40 something Frat boys, or your girlfriends from high school. Your group's "rules" have been established. Everyone joins in, no one brings down the group by having HEALTH goals of all things. Sound familiar? Nearly 75% of women, and I am sure a similar percentage of men report that they feel no or little support around their lifestyle choices when it comes to fitness and nutrition. This makes success, consistency, and socializing so hard on the journey.  In the episode I will share some suggestions, tips and tools for combating social circle sabotage and also how to avoid being anti-social during your fitness process.

Fiber is the little known carb that could. What is fiber, and how does it impact our ability to maintain normal blood sugar, moderate hunger, manage cholesterol and fat storage, regulate digestion...SO many things.  But also we have to be super mindful of how the manufacturers of products are using the low carb, keto craze to over simplify fiber. In order to drive down the net carbs (total carbs - fiber & Sugar alcohols), they are infusing a lot of "junk" fiber into products. Many are even falsely claiming carbs just to sell more.  Work on whole foods, quality sources of fiber, and see how it works in your favor on the scale, and otherwise.

Hydration is a buzz word in the fitness industry. We are instructed to drink lots of water to “stay hydrated.” Yet, many of my clients who follow this advice still struggle with water retention, bloating, and excessive thirst. Why is this? I’m diving into that topic today. We’re discussing all things drinking water, sodium intake, water retention, and dehydration. It’s very important that we understand how water works in our bodies, what electrolytes do, and the chemistry behind all of this. Tune in to learn more about all of this! Show Highlights: How water moves throughout your body. Where electrolytes are found in your body and how they work. How electrolytes and water work together. How to maintain homeostasis in your body. Why magnesium is so important. Subscribe and Review We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Fuel, Sweat, and Science is all about. It only takes a second and helps us out a lot! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.

Do you think a peanut butter toast in the morning is enough to get you through the day? The truth is, the peanut butter itself is not a complete protein. And it also just doesn't have a lot of protein. When you compare that to your daily protein requirement, you might only get six or eight grams in there. So what are the best protein sources out there? And how much protein do you actually need to begin with? The food and supplement industry is grabbing hold of the benefits of protein, and then they’re just blowing them way out of proportion. Even manufacturers of nuts, cereals, and breads are all claiming to be high in protein that can fuel your body. First off, protein is not a fuel source, well at least, not a primary fuel source.  There is a LOT of misinformation about protein that’s circulating in the fitness and nutrition space today. And so, we’re going to be busting a lot of myths around protein. Let’s tackle what protein really is, its benefits, its timing and spacing in terms of pre and post-workout meals, and the best protein food sources and supplements.  At the end of the day, you need to understand the role of protein in rebuilding muscles and how protein synthesis works to help you recover, and understand which sources are most absorptive and most bioavailable so you can get the most of what you’re eating during the day. In this episode, you will hear: The definition of a complete protein Clarifying the claims of protein being fuel  Why do you need protein? The best sources of protein Understanding BCAAs The best protein powder or bar supplement How much protein do you need? The anabolic window theory How to boost protein synthesis and slow down the breakdown Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com. I’d love for you to give me a review on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com Let them know I sent you.

There is one thing I always tell my clients and put on my marketing material: I don’t want repeat customers. This may sound like a funny thing to say as a health and fitness coach. It’s unfortunately very common for people who have lost weight to gain it all back. However, this doesn’t have to be the norm. My goal is to educate my clients about metabolism restoration and reverse dieting after they lose weight so they don’t become repeat customers. That’s what I’ll be discussing in today’s episode as well. I’m going to explain what a reverse diet is and how to do one properly. If done successfully, a reverse diet can give you so much more flexibility and freedom in your life after weight loss. Tune in to learn all about it. Show Highlights: Why it’s so easy to gain weight back after significant weight loss. What happens to our metabolism and other bodily functions when we go on an intense diet. What a reverse diet is. Why you need to be patient during a reverse diet. How to properly begin a reverse diet. Signs that this may be a good next step for you. How reverse dieting can help you find your maintenance calories. Subscribe and Review We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Fuel, Sweat, and Science is all about. It only takes a second and helps us out a lot! Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.

Because I work in a physical therapy office, I run into patients all the time who are going through an orthopedic setback. I see their struggles and the way many of them just try to grin and bear it.  However, it doesn’t have to be that way. There is so much more we can do to make our recovery process easier and quicker, especially with our nutrition. In this episode, I’m going to cover some of the ways nutrition can help with recovering from surgery or an injury. Your nutrition is truly paramount to this process. It has the power to kickstart your healing. Tune in to learn the habits and practices to get into regarding your nutrition after surgery. Show Highlights: Why you should not restrict your calories after surgery. Why it’s important to focus on high fiber foods after having surgery. How to deal with nausea from painkillers. How to prevent a loss of muscle mass post-surgery. Anti-inflammatory foods and drinks. Supplements to consider taking during recovery. How to support your children’s nutrition after they have surgery. Subscribe and Review We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Fuel, Sweat, and Science is all about. It only takes a second and helps us out a lot! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.

Are you wanting to grow muscle and gain some lean mass? I hear this request a lot from my younger male clients who are looking to improve their performance and put on some size. However, I also hear this from older clients who are just looking to be strong in their later years. Losing lean mass is inevitable as we get older but there are ways to train that will help you build muscle back. This is something I’ve been personally working on lately. I’ve learned so much through my own experience as well through research and working with various coaches and colleagues. There are ways to put on muscle healthily and that is what I want to share in this episode. If you’re looking to put on weight specifically through muscle without gaining fat in the process, you’ll want to do what I call a “lean, clean bulk.” Tune into this episode to learn the strategies for how to do this.  Show Highlights: Why women can’t get bulky from lifting. Why you have to balance weight lifting and cardio to gain muscle. The benefits of having muscle. What the P ratio is. How to prevent chronic inflammation. What happens to your metabolism when you reduce and when you increase your calories. How to figure out your basal metabolic rate, maintenance calories, and surplus point. How to start a hypertrophy phase. How much of each macro you should be eating. The emotional considerations of bulking. Subscribe and Review We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Fuel, Sweat, and Science is all about. It only takes a second and helps us out a lot! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.

Today, we’re talking about one of the most common struggles I get questions about in my practice: menopause.  This is a topic that causes a lot of frustration. It’s something I hear complaints about all the time from my female clients. I also get questions about it from some of my male clients who are dealing with their female wives, girlfriends, and spouses and trying to learn how to address some of the changes that occur during this phase of life. Menopause has become an anomaly in the fitness world as everyone responds to it differently. There is so much going on internally and so many hormone changes happening in the women who are navigating it. All of this makes it a hard transitional phase to manage. Today, I want to discuss various menopausal woes that I’ve heard from my clients and other women. I’ll get into the spectrum of symptoms women deal with, some natural ways to manage them, and ultimately why we must let our bodies just do their thing. Show Highlights: Common symptoms of menopause. Other life changes that may occur during menopause that can heighten the symptoms. Signs of the onset of menopause. The hormonal changes happening in your body during menopause. The importance of strength training when you hit menopause. Why many menopausal women start storing more belly fat. Methods for keeping the body in homeostasis. Why self-acceptance is important. Subscribe and Review We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Fuel, Sweat, and Science is all about. It only takes a second and helps us out a lot! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.