Fuel You!

Focusing on muscle gain can positively impact individuals with ADHD or those looking to improve focus, reduce hyperactivity, and boost mood. There are of course unique challenges faced by individuals with ADHD in these areas and explain the potential benefits of muscle gain. Let's explore the connection between muscle gain and ADHD. There is scientific evidence linking muscle gain and improved cognitive function, mood, and overall well-being. Training, particularly resistance training and muscle-building activities, can help regulate neurotransmitters, improve executive functions, increase dopamine levels, and enhance overall brain health. There are specific benefits of muscle gain for individuals with ADHD or those looking to improve focus, reduce hyperactivity, and boost mood. Increased muscle mass can lead to improved energy levels, enhanced concentration, reduced impulsivity, better self-regulation, and increased self-confidence. Engaging in a consistent exercise routine, with a focus on muscle gain, can positively impact individuals with ADHD. Exercise provides: •structure •promotes discipline •releases endorphins (improved mood, reduced stress, and increased motivation) Of course there's also the importance of proper nutrition to support muscle gain and overall well-being. An individualized diet rich in protein, healthy fats, and complex carbohydrates can provide the necessary fuel for workouts and support muscle growth. As always consult with a Registered Dietitian to develop an individualized nutrition plan. As we end the episode today, I want to remind you of the benefits of focusing on muscle gain for individuals with ADHD or those seeking to improve focus, reduce hyperactivity, and boost mood vs only focusing on body fat loss. I encourage you to incorporate resistance training and muscle-building exercises into your routine while ensuring proper nutrition, and to consult with healthcare professionals for personalized guidance.

I met Tom in mid 2021 as a guest speaker for his online community. At that time I saw not only how connected he wanted his community to be, but also how he tirelessly searched for experts to help his clients have any and all information available to them to succeed. Tom McGee is a former corporate world employee turned fitness coach and entrepreneur.  Health and wellness are his top priority and has a proven track record of giving his clients results. Check out more at www.tommcgeefit.com or @tommcgeefit  Tom can ensure that his programming is not only safe, but challenging, and will lead clients to their goals irrespective of experience and skill level. His fitness and nutrition plans are tailored directly to his clients with massive accountability and in-depth coaching. Offered, is tons of support designed to help his people get the results they want and empower them into the future. You can find this full podcast episode and more with other industry leaders, Dietitians, clinicians, trainers, chefs, and athletes on @spotify and @applepodcasts If you found this clip helpful it would mean the world to me if you could like, comment, and share with the people you love in your life. It will help me continue to impact the many people that I know it will support. Love and appreciate you - Ryan

In this episode of the Fuel You Podcast, Ryan Turner, a Registered Dietitian in NYC specializing in sports nutrition, discusses the critical aspects of metabolic health. He emphasizes the importance of understanding key indicators such as fasting glucose, triglycerides, HDL cholesterol, waist circumference, and blood pressure. Ryan also highlights long-term markers like hemoglobin A1C and CRP, which can provide insights into overall health. He introduces various nutrition programs designed to help individuals improve their metabolic health and build sustainable habits for long-term wellness.Key takeaways from today: Metabolic health is crucial for overall well-being. Key indicators include fasting glucose, triglycerides, and HDL cholesterol. Regular monitoring of blood markers can prevent health issues. Understanding waist circumference helps assess visceral fat. Blood pressure management is essential for heart health. Hemoglobin A1C indicates long-term blood sugar control. C-reactive protein (CRP) is a marker of inflammation. Nutrition programs can simplify the journey to better health. Building sustainable habits is key to long-term success. Your metabolic health impacts how you feel and perform.Jump to topics:00:00 Introduction to Metabolic Health12:08 Key Blood Markers for Metabolic Health17:54 Nutrition Programs for Metabolic Improvement24:51 Building Sustainable Habits for LongevityKeywords: metabolic health, nutrition, blood markers, sports nutrition, health strategies, body composition, dietitian advice, wellness, lifestyle changes, health indicatorsThank you for tuning in to this episode of the Fuel You! Podcast. If you're ready to take control of your metabolic health and turn these insights into action, visit my website at foodisfuelnyc.com and schedule a free roadmap call. I'd love to answer your questions and help you craft a personalized plan that aligns with your goals. Let’s fuel your journey for today's body composition goals and your long term health - connect with me today!

If you’ve ever felt like you’re the reason you’re stuck, today we’re tackling the invisible patterns of self-sabotage and how to finally break free. What is self-sabotage? How to identify your patterns Steps to break free Recognize the pattern: Awareness is step one. Replace it with intention: Develop alternative habits (e.g., replacing emotional eating with journaling). Start small: Commit to one behavior at a time - like not skipping meals or scheduling workouts as appointments. Self-sabotage doesn’t define you. Your awareness and actions do. What The Fuel You! Podcast is About: Evidence-Based Nutrition for Real-Life Goals: Practical and science-backed strategies to support fat loss, muscle gain, and improved brain performance, tailored for everyday life and unique challenges like adult ADHD. Mindset, Motivation, and Long-Term Health: Empowering listeners to create sustainable habits, overcome obstacles like binge eating or emotional eating, and redefine their relationship with food for lifelong success. Connection and Community: Bringing fresh perspectives through interviews, personal insights, and actionable advice, helping listeners feel seen, supported, and inspired to take charge of their health journey.

In this episode of the Fuel You Podcast, Ryan Turner discusses the importance of habits in nutrition, particularly for those aiming for body fat loss. He emphasizes that while habits are crucial, understanding calories and macros is equally important for achieving specific body composition goals. Ryan also addresses the challenges of binge eating and restriction cycles, the significance of protein, and introduces his Calorie Macro Kickstarter program as a resource for listeners looking to refine their nutrition strategies. He concludes with encouragement for listeners to find what works for them in their health journey. Start the Calorie Macro Kickstarter Code FUELYOU25 for 25% off Takeaways from today: Nothing on the internet is new; it's all about packaging. Habits support body composition goals and long-term health. Calories matter; understanding them is crucial for fat loss. Setting realistic expectations for body fat loss is essential. Binge eating often stems from a restrict-binge cycle. Quality of calories affects body composition and health. Protein plays a vital role in muscle preservation and satiety. The Calorie Macro Kickstarter helps individuals understand their needs. Mindset and habits are important, but so are calories and macros. Personalized nutrition strategies can lead to better results. Jump to Topics: 00:00 Introduction to Habits and Nutrition 06:11 The Importance of Calories and Macros 11:53 The Role of Protein and Quality of Calories 17:48 Final Thoughts and Encouragement

In this episode of the Fuel You Podcast, Ryan Turner discusses the importance of simplifying nutrition and focusing on personal definitions of success. He introduces HABIT24, a practical approach to nutrition that emphasizes achievable daily goals, such as consuming 24 ounces of protein and vegetables/fruits. Ryan highlights the significance of building simple habits for long-term health and body composition goals, encouraging listeners to take actionable steps towards their nutrition journey. Takeaways Nutrition can feel overwhelming, but it doesn't have to be. Focus on what works for you and your definition of success. Simple habits can lead to significant health improvements. HABIT24 is a practical approach to nutrition. Eating 24 ounces of protein and vegetables/fruits is achievable. Building consistency is key to long-term success. Hydration and movement are essential components of health. Nutrition should be empowering, not stressful. You can start making changes today without feeling overwhelmed. Action-oriented strategies lead to real results. Jump to Topics 00:00 Introduction to Simplifying Nutrition 06:14 The Importance of Simple Habits 11:57 The Science Behind Habit 24 18:02 Practical Tips for Daily Habits

In this episode of the Fuel You! Podcast, Ryan Turner introduces the concept of HABIT24, which emphasizes the importance of consuming 24 ounces of protein and 24 ounces of fruits and vegetables daily. He discusses how this simple approach can simplify nutrition, support long-term health goals, and enhance body composition. The conversation covers the significance of protein and fiber for satiety, the role of hydration and movement, and practical tips for implementing these habits into daily life. Ryan encourages listeners to embrace this straightforward strategy and adapt it to their lifestyles for better health outcomes. Visit foodisfuelnyc.com/habit25 Takeaways Focusing on 24 ounces of protein and vegetables simplifies nutrition. Prioritizing protein and fiber supports satiety and muscle maintenance. Hydration is crucial for energy, digestion, and fat loss. Consistency in movement is essential for balancing energy intake. Practical tips can help achieve daily nutrition goals easily. HABIT24 is a flexible approach to meal planning. Using AI can assist in creating personalized meal plans. Nutrition doesn't have to be restrictive to be effective. Encouragement to try HHABIT24 for at least a week. Food first approach is key to successful nutrition. Jump to topics 00:00 Introduction to HABIT24: Simplifying Nutrition 03:00 The Power of Protein and Fiber 05:53 Hydration and Movement: Key Components 08:47 Practical Tips for Implementing HABIT24 12:11 Understanding the Flexibility of HABIT24 15:04 Encouragement to Try HABIT24

In episode 85 of the Fuel You! Podcast, I talk with Josh Courage of Living With Courage to connect training and fitness with satisfaction. His fitness and lifestyle brand has developed into a way to reach more people with a broader message, rather than just workouts and training, though. To reach health and fitness goals most effectively, Josh personally believes in a wholistic approach that encompases it all: activity, nutrition, sleep, and most importantly the proper mindset to fully embrace the lifestyle most conducive to your goals. Josh seamlessly promotes all of this by working 1-on-1 with clients but more impressively by bringing people and communities together. Listen in to learn how Josh became who he is today as a Coach and how his mentality evolved. Through baseball and a stint in the minor leagues, he found a calling he couldn’t help but move toward. Now known for his ability to effortlessly motivate a community to become stronger and healthier together, just is making waves in online communities. Thoughts and topics discussed: •Personal and professional philosophy around strength training and fitness in general? •Strength training in the athletic world and transtioning to the general population? •How do you create buy in and then keep athletes/gen pop motivated? •Community - a possible pillar of your personal and professional identity? VeeFit?

Coach James is from Ireland which makes him 10x more interesting at the start. He’s also a trainer… and a fellow ADHDer who knows how difficult simply operating outside the gym can be, let alone in the gym. The ADHD gym experience isn’t too unsimilar than anyone feeling overwhelmed starting their fitness journey - it’s just that much more challenging with ADHD. In this episode he lets us know how he provides a tailored approach, breaking down goals into manageable chunks and holds his clients accountable without judgement. Check out Coach James on IG @adhd.fitness.coach.james. Right from his profile you can also schedule a call with him to discuss your roadmap for support and success.

Today on the Fuel You! Podcast we talk with Dale Tikkanen who is bringing awareness to the silent brotherhood men crave, and one could argue, need - but refuse either because of stigma, communication skills, or just the effort on top of all else we are expected to do day in and day out. November is Men’s Health Awarness Month and Dale brings his own experiences into the fold to discuss the benefits of men connecting with men. When it comes to living a Prioritized Lifestyle we often follow our Biological Need and the Structure expected of us - but somehow dismiss time and time again, the Satisfaction and Contentment that friendship and community play in our overall health and success. Who can you connect with today and ask about how they’re doing?

Kristen Carder has been focused on supporting adult ADHD individuals since 2012 - she teaches clients evidence-based techniques for self acceptance, overcoming procrastination, prioritizing and planning, emotional regulation, and mindset management. She does all of this through her very popular and wildly insightful podcast, I Have ADHD Podcast, and her group coaching program, FOCUSED.

ADHD Awareness Month is observed in October each year to raise awareness about Attention Deficit Hyperactivity Disorder (ADHD) and to reduce the stigma associated with it. The goal is to educate the public about ADHD, its impact on individuals and their families, and the importance of early diagnosis and effective treatment. “Brain Optimized Metabolism” can play a significant role in ADHD Awareness Month by highlighting the connection between nutrition, brain health, and ADHD. It can emphasize how adopting a brain-optimized approach to nutrition can benefit individuals with ADHD by improving focus, impulse control, and overall well-being.

The basics are repeated over and over again. Just like making your bed, it’s easy - following through and making it a regular habit is where many of us get tripped out. Why? How can we make it a sustainable habit without expecting perfection?

Where Performance Nutrition intersects with Mental Health Advocacy… meet my evidence based approached, Brain Optimized Metabolism

Body composition and performance goals are not reserved for the strong minded. There is a place where adult ADHDers, who struggle with executive functioning, can achieve those goals as well, 100%, full stop. What can’t happen is dismissal of goal setting, planning, and progress just because the traditional messages of “Stay Consistent!”, “Just gotta show up!”, and “Just do what I tell you!” don’t work for a different kind of brain. This isn’t about sugar coating things or going soft, it’s about understanding that ADHD brains require a bit more attention, creativity, adjustments, and understanding.

We're traveling 1800 miles. Listen in with me and find out where we're headed. Keep listening and explore how a change of environment can be incredibly beneficial and how we can take full advantage of it to support our ADHD journey. Let's dive in! A change of environment has the power to shift our perspective and provide a fresh outlook on life. It allows us to break free from familiar routines, thought patterns, and limitations that may have held us back. By immersing ourselves in a new environment, we open ourselves up to new experiences, possibilities, and ways of thinking. One way to take advantage of a change of environment is by embracing the sense of novelty it brings. The unfamiliarity of a new place can spark curiosity, stimulate creativity, and increase our engagement with the world around us. This heightened sense of novelty can help boost our focus and attention, allowing us to tap into our ADHD strengths and interests. When we find ourselves in a different environment, it's important to approach it with an open mind and a willingness to explore. Embrace the opportunity to try new activities, visit new places, and engage in novel experiences. This sense of adventure can help us step out of our comfort zones, expand our horizons, and foster personal growth.

“How To Find Work That WORKS for Your ADHD" https://ryanmayercoaching.com/courses/⁠ Ryan's first of it’s kind in the ADHD space! SMS based course is available now! Access it now and empower yourself in your career. Ready to level up with 1-on-1 coaching empower your ADHD brain at wok - book a complimentary call with Ryan to see how to work together to find strategies that work WITH your ADHD!  https://calendly.com/d/d58-bnx-t5x Thoughts/Topics discussed in this episode: - What does ADHD "in the office" look like and how to support it as an ADHD coach - Nutrition related challenges in the office - How does nutrition impact the ADHD brain -Advice you’ve come across for nutrition & training when clients ask about body composition or weight loss - Supplement recommendations for brain health + product recommendations

Welcome back to the Fuel You! Podcast. In today's episode, we're delving into a topic that many adults with ADHD can relate to: masking. We'll explore what masking is and why individuals with ADHD may engage in this behavior. Specifically, we'll discuss how masking can impact nutrition and training goals related to brain health, body fat loss, and muscle gain. We'll also share effective strategies to prevent masking from hindering these goals. Definition of masking in adult ADHD and how it presenting in the real world Reasons why individuals with ADHD may engage in masking behaviors Negative impacts of masking on nutrition and training goals Disordered eating patterns and strained relationship with food Pushing too hard in training and neglecting rest and recovery Strategies to prevent masking from hindering goals: Develop self-awareness and challenge underlying beliefs Embrace ADHD and prioritize unique needs Seek professional guidance and join supportive communities Build a positive relationship with food through balanced nutrition Practice mindful eating and listen to hunger/fullness cues Adopt sustainable and enjoyable exercise routines Prioritize rest and recovery to prevent burnout Surround yourself with a supportive network Importance of understanding and accepting individuals with ADHD Encouragement to create a more sustainable and fulfilling path towards goals Always love and appreciate you, Ryan

You're back for another episode of the Fuel You! Podcast. In today's episode, we're diving into a topic that many adults with ADHD can relate to: burnout. We'll explore how burnout can impact our nutrition and training efforts when it comes to body fat loss or muscle gain goals. More importantly, we'll discuss strategies to combat burnout and support our ADHD tendencies along the way. •Understanding the impact of burnout on individuals with ADHD and its effects on nutrition and training goals. •Exploring the unique challenges that ADHD presents, including difficulties with focus, organization, and time management, which can contribute to burnout. •Recognizing the signs of burnout and how it may manifest in our nutrition and training routines. •Discussing the importance of self-care and setting realistic expectations to prevent burnout and maintain long-term progress. •Providing practical strategies to combat burnout, such as simplifying our approach to nutrition and training, prioritizing self-care, and seeking support from professionals or support networks. •Emphasizing the significance of self-compassion, celebrating small victories, and acknowledging that progress may not always be linear in the face of ADHD challenges. •Sharing real-life examples and success stories of individuals who have effectively managed burnout while pursuing their body composition goals with ADHD. •Encouraging listeners to implement the strategies discussed and adapt them to their own unique situations. Love and appreciate you, Ryan

Welcome back to part 2 of the the Fuel You! Podcast's dive into binge eating. Please go back and listen to part 1 if you haven't already, because in today's episode, we will explore the reasons why an adult and individual with ADHD may experience episodes of binge eating. We'll dive into the underlying causes, discuss why binge eating can be considered a normal response, and provide practical solutions to support healthier eating behaviors. Understanding the Causes of Binge Eating in Adult ADHD: Binge eating in adult ADHD can stem from various factors, such as emotional dysregulation, impulsivity, and difficulties with self-control. The tendency to seek out immediate gratification, coupled with challenges in managing emotions and maintaining consistent eating patterns, can contribute to episodes of binge eating. Normalizing Binge Eating in Adult ADHD: It's important to recognize that binge eating in adult ADHD can be a normal response to coping with the challenges and emotions associated with ADHD symptoms. The impulsivity and emotional dysregulation often experienced by individuals with ADHD can lead to seeking comfort and distraction through food. Practical Solutions to Support Healthier Eating Behaviors: While addressing binge eating in adult ADHD requires a personalized approach, here are some practical strategies that can help support healthier eating behaviors: Establish Regular Meal Patterns: Stick to regular meal times to maintain consistent energy levels and reduce the likelihood of excessive hunger that may trigger binge eating. Emphasize Balanced and Nutrient-Dense Meals: Prioritize a balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. This can help stabilize blood sugar levels and provide essential nutrients for optimal brain function. Mindful Eating Practices: Practice mindfulness during meals by slowing down, paying attention to hunger and fullness cues, and savoring each bite. This can help improve awareness of eating patterns and promote more intentional food choices. Emotional Regulation Strategies: Develop alternative coping mechanisms for managing emotions, such as engaging in physical activity, journaling, deep breathing exercises, or seeking support from a therapist or support group. Seek Professional Support: Consult with a healthcare professional or registered dietitian experienced in working with ADHD and disordered eating to create an individualized plan tailored to your specific needs. It's important to remember that progress takes time, and setbacks may occur along the way. Practice self-compassion and focus on gradual improvements rather than aiming for perfection. Celebrate small victories and seek support from loved ones or ADHD support groups to stay motivated on your journey towards healthier eating habits. Always love and appreciate you, Ryan