Fuel, Sweat, and Science with Dr. Tiff (Tiffany Watson)

I have spent a lot of time in my career working with athletes, coaches, and parents on mental preparation, mental skillsets, and performance enhancement. I even got my Masters in Sports Psychology. After all of this, I fully understand the importance of positive thinking to athletic performance. When it comes down to it, sports psychology is optimizing your mental capacity to deal with the pressures of competition. It is the key to countering one of the biggest barriers my clients encounter: negative self-talk.  How many times have you beaten yourself up over mistakes, lack of preparation, or an inability to move past a mistake in a competitive situation? In this episode, I want to get into some of the strategies of sports psychology I have learned over the years that can help with this. I am not one to say, “Just think positive and life will be wonderful.” However, there are certain behavioral patterns you can implement to move yourself come out of a negative spiral. Tune in to learn what they are. Show Highlights: Why we must stop trying to change other people. How to know if you’re operating with a growth mindset. The danger of going into situations with a negative outlook and body language. What power poses are. How to refocus your energy. The power of tiny incremental shifts. How to audit your vocabulary.  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.

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.

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.

For those that don't know, I began my health and wellness career in the corporate space. I started by working for Denver Public Schools and eventually came to work with employee groups to create incentive packages that help drive their healthcare costs down.   In that second job, I gave employees resources, support, and education around lifestyle changes and disease management. To this day, I don’t think we give enough attention to preventative care like this. There are certain things we can control when it comes to preventing disease and focusing more on that could save people millions of dollars and heartache.   In this episode, I discuss all of this. We’ll talk about the new niche of preventative medicine being developed right now as well as how to help those who are already diagnosed with chronic health conditions manage them.    Show Highlights: What sparked my passion for this topic. The lack of understanding around disease prevention and management in our society. How I’m working on this with a client right now. The future of preventative medicine. How the educational system needs to adapt. How many people are affected by chronic disease. 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, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

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.

Today, we’re talking about how to become a butter burner.  What does that mean? It means training your body to burn fat instead of sugar. About 10 years ago, I started digging into this science. It was right around when Orange Theory was coming onto the scene. For those that aren’t familiar, Orange Theory utilizes heart-rate/zone-based training. However, I started to realize that they weren’t giving people an accurate heart rate because they weren’t specifying individual aerobic and anaerobic thresholds. In this episode, I dive into why understanding your personal threshold is important for exercise and weight loss. I also teach you how to become a better butter burner. Tune in to learn how to maximize your workouts by doing lower intensity workouts and eating the right kind of fuel.   Show Highlights: What aerobic threshold means. What zone training is. The difference between fat and glycogen metabolism. The history behind this. The benefits of a moderate carb and healthy fat diet. What an exercise metabolism assessment is and how to get one done. Why you should think of yourself as a hybrid vehicle. The benefits of low-intensity, low-impact exercise.   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.

Liv Dykes is a personal trainer and precision nutrition coach who specializes in pregnancy and post-partum corrective exercise. She has been around the fitness industry for five years now and just came out with her new program, LivWell. Because of her creative niche and deep expertise, I wanted to bring her onto the show today.   In this episode, we dive deep into all things pregnancy and post-partum. Liv shares what her personal experience was like and describes many of the issues new moms deal with, including pelvic floor dysfunctions. She also teaches us some of the things she wishes she had known about post-partum nutrition, fitness, and mindset before she had a baby. Join us!   Show Highlights: Liv’s history with disordered eating that led her to do what she does today.  How she struggled with exercise after having her first child. What prolapse and diastasis are. How to embrace motherhood as a journey. What Liv would do differently if she were to get pregnant again. How to find the form of movement that works best for you when pregnant. The importance of intuitive eating in pregnancy. The toxic elements of diet culture. 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! Supporting Resources: Liv’s website Liv on Facebook *** 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.

Which is more impactful to body composition: diet or exercise? This is absolutely one of the most common questions that I get when it comes to people deciding how to invest their time and energy, especially when they're first getting started.    Should you pay for personal training, group classes, or join a running group? Or should you put your time into meal prep, tracking, and coaching with a registered dietician or a nutrition consultant?   If your goal is body composition and you want to optimize your muscle mass to body fat ratios – the answer is very simple: nutrition wins the battle.    In this episode, I’m going to explain how 100% of what goes in our body is based on our choices from a nutritional standpoint, and only up to 30% of what you burn from that consumption is coming from exercise. And if you can impact your body composition through nutrition, then your basal metabolic rate (BMR) is going to improve and that can impact up to 80% of the calories you burn.    In this episode, you will hear: A review on basal metabolic expenditure Thermic effect of foods that affect your total daily expenditure Getting your body to optimal muscle to fat ratio Exercise only accounting 30% of your total daily energy expenditure Nutrition impacting body comp that makes up 60%-80% of the calories you burn Factors that impact how our body metabolizes and utilizes energy  Looking at your goals and doing a cost benefit analysis Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

There's this term called “metabolic damage” that’s going around that people feel like they've done something wrong. The truth is, you haven't damaged anything. There is nothing that you can do to cause irreparable injury to your metabolism.    However, there is such a thing as metabolic adaptation or suppression that can and will affect a person's ability to lose weight long-term and maintain that weight loss. It will also impact one’s success in manipulating body composition if you are not smart about how you are achieving that weight loss, to begin with.   Therefore, you have to be mindful knowing that this is a process to bring yourself back to a homeostasis. This might mean gaining some while your body is adapting, but that does not mean that you can't get it back off.    That being said, your success in how you approach your objective all comes down to how you are affecting, growing or suppressing, and adapting to that metabolic capacity. And that can be done through manipulation of your calorie intake, energy expenditure, and basal metabolic rate.    Ultimately, you have to really think about the cost benefit of the quick results, the drastic cutthroat diet and the long term risks – because really, it all boils down sustainability. And that’s the keyword!   In this episode, you will hear: Diet and deficit, defined The impact of diet and its snowball effect The problem with an aggressive, cutthroat diet The concept of reverse dieting BMR – the bulk of the calories you’re burning Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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 help thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

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.

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.

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.

Your marriage has a lot to do with your relationship with food.   Well, maybe not directly, but there is a connection. Many times, people’s relationships with food and with their bodies correlate pretty closely with their personal relationships. How we think about and act around food often echoes the state of our relationship with our spouse, close friends, or family members.    On top of that, the way you define a healthy relationship in the first place can shape how you relate to food. It can form the way you learn to accept your body and build a positive relationship with it.    In this episode, I dig into multiple, research-backed aspects of healthy relationships. Then, I make the connection between those qualities, your relationship with food, and your body image. Tune in to start digging into this interesting analogy.   Show Highlights: Why respect is so important in a healthy relationship. The “big five” aspects of a healthy relationship. The various ways our disordered relationship with food may present. What preference over position means. What a healthy relationship with food looks like. Why diets will not help you develop a healthy relationship with food. How to cultivate a healthy relationship with your body. 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.

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.

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.

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.

Let me know if you relate to this situation: you’re frustrated with the way your body looks and feels so you try fad diet after fad diet. You end up thinking about food and exercise all day long and yet nothing has changed. You begin to question everything you’re doing and wonder if there’s something else you should try, if you need to be eating less, if you need to be exercising differently, or if you need to rest more? You’re utterly overwhelmed and frustrated.   I’m pretty sure I can assume that if you’re listening to this podcast, you’ve been there. I understand this struggle because I’ve been there myself. That is why I started this podcast: to be that trusted individual who helps you find the approach that will finally work.   In this episode, we’re going to discuss where to start on this journey. I’m going to help you figure out the best starting point for wading through all of the opinions and ideas out there on losing weight. Tune in to join me.   Show Highlights: Why you should always start by “doing your homework.” Why one of the most important factors in evaluating a weight-loss strategy is if it makes sense for you. Some of the facets of my program. Why you should log your food when you’re starting out. What macronutrients are. What your body does with each of the different macros. 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! Supporting Resources:   *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

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.

Why am I doing this podcast? That is the million-dollar question. When we get right down to it, I am doing this podcast because I believe everyone deserves to understand their body. In an attempt to sell more products and drive revenue, the nutrition and food industry has manipulated people and capitalized on misinformation, trends, and people’s pain points. I want to come against that and teach all of you the truth.   It’s so sad to me when clients come in and have spent hundreds of dollars on supplements, coaches, apps, workout programs, sensitivity tests, therapies, diets, and more. They just want to lose weight fast and get over that hump. I know there are many of you out there who feel the same way. I’m doing this podcast for you.   Truly, I just want to help you. I want to hold your hand through this process so that you can find the answer that’s right for you. I want to give you the opportunity to be successful without feeling like you’re digging yourself into a deeper hole.   Tune in to learn more and get started!   Show Highlights: Some of my story. Why losing weight doesn’t have to be so hard. The bigger picture of weight loss and implementing healthy habits. The importance of non-scale victories. What each episode of this podcast will look like. Why you should listen to every episode even if it doesn’t automatically resonate. 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!

Should you never eat out so you won’t lose progress? Well, sure you can. But that’s definitely not sustainable. You see, there is a way to work in some enjoyable social or family meals out that is not going to completely derail your progress.    Yes, eating out and losing weight can co-exist. The key is to assess the meals accurately when you do go out.    Our society's taste buds have become so clouded by junk that people just aren't satisfied anymore with fresh real foods. They douse it in oil, butter, and sauces, and the amount of preservatives, sodium, hidden fats, and sugars is really astounding. And so, one mantra I often teach my clients is to "write it before you bite it." Log in ahead, take a peek at it, and look at the nutrition facts.    Today, we talk about how you can eat out and still lose some body fat or achieve your goals.  There is a lot of assumption out there that eating healthy and eating out cannot be achieved together. The truth is you can always make healthier choices when eating out if you make some effort to plan ahead.    In this episode, you will hear: Living by your goals How to log your meals out Overestimating the calories you’re logging Modifying your meals for the day Sauce on the side – always! Focusing on lean protein Examples of lean protein Foods to stay away from and what to order Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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.

I’ve got a very fun topic for you all today: poop. As gross as it may sound, digestive health and bowel movements are hot topics in the health and fitness industry today. With all of the fad diets and health foods that are rising in popularity, it’s no wonder many of us are struggling to poop. We’re overloading ourselves with fiber and manufactured chemicals. So, let’s talk about it. In this episode, I dive into the many factors involved in our digestion. I provide some solutions for those of you who struggle to have regular bowel movements. Finally, we dive into some changes you can make in your nutrition, exercise routine, and lifestyle to improve your digestive health.    Show Highlights: How to find the right amount of fiber for you. How to evaluate your poop based on the Bristol Stool Scale. Different factors that can affect your poop. Exercises that can help you become more regular. Why getting your body into a routine is so important for your digestive health. How your cycle can affect your digestion. Foods that can help with constipation.   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, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Every great performer, competitor, accomplished artist – we all hit roadblocks on our path to peak performance and competitive greatness.    Everyone who has pursued a craft has had to deal with the difficulties and discouragement at some point, whether it was an injury, a bad review, a loss of championship, or whatever the challenge since setbacks provide an opportunity for a comeback. Encountering challenges and overcoming them is all part of the journey, especially when your journey is toward mastery of a skill or an approach.    Setbacks are inevitable. Roadblocks, plateaus, and stuck points are inevitable on the journey to change, no matter what the change is. Therefore, as we start to dig and continue to explore and push ourselves to our thresholds, we need to understand how to deal with the setbacks and plateaus.    In this episode, learn about how you can set yourself up with tools and strategies for dealing with setbacks and overcoming them when they occur. I also touch on the need for a growth mindset and understanding how setbacks provide an opportunity for a comeback. Most of us don't realize that if we put more energy into the negative things, we give power to the negative, which ends up winning rather than us.    In this episode, you will hear: It’s not a linear process – there will be setbacks The general adaptation theory Adopting a growth mindset Breaking that routine of immediate gratification Paying attention to the signs of mental and emotional burnout Failure as feedback  Taking a break and reassessing your goals Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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. Supporting Resources: Mindset by Carol S. Dweck https://www.amazon.com/Mindset-Psychology-Carol-S-Dweck/dp/0345472322   Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Ketosis is such a buzzword being thrown around nowadays. But do you really know what it means? How many carbohydrates should be restricted from your diet? Is carbohydrate the real enemy here? How about maintaining a keto diet as a lifestyle, is that possible?   Today, we talk about the ketogenic diet, low carb, and macros. We also dive deep into some new approaches that restrict glycogen and blood glucose levels and how those affect us both short-term and long-term.   At the end of the day, you have to be consistent with whatever approach you take, commit to the process, learn the ins and outs, learn the risks and benefits, and make that decision. What it comes down to with a lot of these approaches is preference. If you're someone who often craves fattier food, then this can actually be a successful and doable approach for you.    In this episode, you will hear: The ketogenic macro distribution How ketogenesis works What happens when you don’t have enough carbs and ketones Transitioning back to adding carbs to your diet Types of fat sources  Is keto a lifestyle you can maintain? Looking at intermittent fasting Doing a cost-benefit analysis of your diet  Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

If you feel like you’re hitting a wall, there are some ways for you to get your momentum back. It's so easy to get started and maintain some motivation for a couple of weeks. But when you're looking at long-term behavior change and achieving sustainable, manageable, and maintainable results, then you’ve got to stay on it for the foreseeable. The key is to find opportunities to reinvigorate and remotivate yourself by shifts in focus, new challenges, and different perspectives.   Today, I'm sharing some tips and strategies that are going to help you stay motivated for the long term so you can continue to push yourself and find new thresholds. That way, you can level up as things start to become stale – because they will. Now, it's not a negative to hit a plateau, but more about using that to catapult and create a catalyst to change. It may be something new or just a different approach or experimentation with your body.    In this episode, you will hear: Remind yourself of the why Enlisting a support team  Creating specific, short-term goals to make a big change Looking at your time wasters How to optimize your time Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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 emeraldcitypro.com Let them know I sent you.

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.

Today, I have my first official guest joining me on the podcast! My long-time client, Paul, is joining me to talk about his amazing weight loss story. Paul and I have been working together for over three years and it’s been so cool to see his progress as time goes on.  Last week, Paul hit his 100-pound weight loss mark. He has been through an incredible journey to get to this point and he is going to share it with all of you today. Tune in to hear more about his background, some of the things he’s gone through and challenges he’s overcome, and where he’s headed next.  Show Highlights: Paul’s background with nutrition and exercise. When he started noticing changes in his body. What inspired him to finally decide to dial in his nutrition. How eating out on weekends derailed his progress for a bit. His experience with the keto diet. How to transition back into a sustainable diet after an aggressive one. Why you should be consistently looking into your blood work during a weight loss journey. 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.

What is the best type of exercise: HIIT or steady-state workouts? This argument has probably been going back and forth for 10 years now when high-intensity interval training (HIIT) came into mainstream fitness concepts and boutique studios.   In this episode, we’re going to compare HIIT vs. steady-state continuous intensity exercises to determine which is more effective. Wanna take a guess?    First off, just be aware that we all exercise for many different reasons, whether that’s for muscle mass, fat loss, weight management, stress reduction, keeping your heart healthy, or you just want to keep your body moving. And so, whatever type of exercise you choose has a lot to do with your end goal.   At the end of the day, the best workout for you is whatever you can stick with and that you enjoy most. Because whether you do HIIT or steady-state, if you don't do it consistently, it's not going to matter.    In this episode, you will hear: The pros and cons of a steady-state workout Debunking the myth around fat-burning at low intensity The pros and cons of HIIT Why interval training is important Factoring in all the stressors in your life Positioning your training depending on your goals The nutrition piece is very important! Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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.

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 bread 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.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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. Supporting Resources:   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 emeraldcitypro.com Let them know I sent you.

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?

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.

Can you drink and lose some fat at the same time? Today let’s clear up the alcohol conversation as we talk about the impact of alcohol consumption on our fat loss body recomposition process.    When we consume calories in a surplus of our expenditure, we are setting ourselves up to gain body fat. Any excess energy consumed and not utilized in the body is going to be stored somewhere. In most cases, that's going to come from our dietary fat intake.    Excess calories from alcohol could be putting us in a surplus, hence, there’s a potential to gain fat. Alcohol does not turn into fat. But when you add alcohol (which has 7 calories per gram) to what you eat, it's putting you in a surplus and thus any fat that you've consumed above that surplus is going to be stored because you're not burning it off.    Alcohol calories take priority as fuel and this is another concern. And so, you have to understand how the body actually breaks down, metabolizes, and utilizes its fuel sources.   At the end of the day, whether or not you could drink during your fat loss process is a matter of personal choice and preference. You want to find whatever works for you and make sure you can adhere to it long-term. Be realistic!    I’m also sharing with you certain parameters and strategies so you make the best decisions in the event you choose to drink. That way, it doesn't completely sabotage all the hard work and investment you're putting into your fat loss process.   In this episode, you will hear: Excess calories from alcohol that puts us in surplus How the body uses alcohol as its fuel source The indirect process of fat gain Working on moderation and sustainability  Understanding the peripheral effects of alcohol Strategies when consuming alcohol without sabotaging your hard work Other effects of alcohol Creating a moderation habit Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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.

Are you familiar with your inner troublemaker?   It’s that voice inside your head that likes to talk you out of your aspirations, objectives, and plans. That voice likes to make you self-sabotage to the point where you feel like your own worst enemy.   Well, I think it’s time to fight back. We need to learn how to recognize when our inner troublemaker is trying to tempt us and disrupt us from our dreams. Though it may never go away, once we learn to identify that voice and build a relationship with it, we can spot its patterns and finally get to where we want to be.   Tune in to learn some strategies for doing just this.   Show Highlights: Where our inner voice comes from. Why so many of us developed emotional eating habits. How to identify your inner troublemaker. Steps to combat that voice. How to clear up your inner truth channel. 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, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

I’m sure you’ve heard of Weight Watchers. It’s taken the weight loss “faction” of our world by storm over the last several years. Several people claim it’s the way to lose weight in a sustainable way. On top of that, it’s probably the most successful weight-loss business in terms of its volume and overall financial success.   There’s also a new weight loss program called Noom. It’s actually a weight-loss app and it’s been growing in popularity over the last few months.    You’ve always got private coaching as well: one-on-one personalized coaching in nutrition or exercise.    Today, I want to weigh the pros and cons of private coaching compared to Weight Watchers and Noom. Tune in to hear what I like about these three weight loss methods and what about them doesn’t quite add up from a scientific standpoint.   Show Highlights: What Noom is all about. The psychology-based aspects of Noom. How Noom categorizes foods and my opinion on it. Why high touch and in-person programs will always be the most effective way to lose weight. How Weight Watchers is a chronic reset program. The other downsides of Weight Watchers. The positive aspects of Weight Watchers. When to know it’s time to work with someone one-on-one. How to find a personal coach. 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.

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 :)

Protein powders, supplements, pre-workouts, and the like are becoming very mainstream. I have teenage boys coming into my office trying to reach their goals and optimize their performance in the gym by using these products. On the other end of the spectrum, I see men and women in the older generation experiencing muscle atrophy and considering supplementation for it.  Many of these seem to be relevant cases for prescribing creatine. However, I always want to make sure I’m providing the best and safest recommendations to my clients. So, I’ve been digging into the research on creatine and trying to determine when, who, what, and how much is appropriate. Tune in to learn all about it!   Show Highlights: What is creatine? How creatine works in the body. Some of the effects of creatine supplementation. Research on the safety of creatine for pregnant women. How creatine can improve your mental health. Dosage recommendations. How to get the most out of your creatine supplement. When kids can safely start taking creatine.   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.

Now you might know what you've been eating on average and how you've been distributing that, so the next question is how should you be eating? Whether it's for weight loss, weight gain, or weight maintenance, it all comes down to how many calories you're burning as well as the calories you’re consuming.    If you're looking at losing, you need to be in a deficit, which means that what you're consuming should be less than what you're burning. Maintenance would be equal. And if you want to be putting on new muscle tissue, or even just weight, you need to be in a surplus. In order to do that, you also have to understand how efficiently and at what rate your body is burning energy and calories. This is then going to be the basis for that deficit, surplus, or equilibrium.   In this episode, we will be looking at two big numbers: basal metabolic rate (BMR) and Total Daily Energy Expenditure (TDEE). Your TDEE can change day to day depending on which of those numbers you are going to use as your baseline. You could also impact your overall BMR by focusing on your body composition.   In this episode, you will hear: Creating deficit for weight loss Knowing your Basal metabolic rate (BMR)  Tips for calculating for your BMR How to determine your activity level Finding your Total Daily Energy Expenditure (TDEE) average The difference between BMR and TDEE Focusing on your nutrition (instead of exercise) to impact your BMR and TDEE  Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

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.

There is so much going on inside the minds and bodies of teenagers.  Once puberty hits, all sorts of body image struggles tend to come out of the woodwork. This can cause a lot of confusion for the teens themselves and be a fear factor for parents as well. We’re remiss not to talk about this with teens but it can be hard to know where to start and what to say. So, in this episode, I’m going to share from my perspective some ways we can talk to teens about weight and body image. Whether it’s putting on muscle as an athlete, losing some weight as you're transitioning into late high school/early college, or just the initial body image identity creation, there are lots of factors to consider in this arena. All of this shapes our relationships and plays a part in forming our identity.  Let’s dig into it. Show Highlights: How we perceive our bodies as we develop. The lack of education on fitness and nutrition for teens. Why modeling healthy habits and body image is so important. How to be mindful about the language you’re using around food and weight with your kids. Behaviors to be aware of and watch out for in teens. Why we need to be having conversations on weight and body image with teens. 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.

If you’re really into sugar-free baked goods, protein products, or diet sodas, you do not want to miss this episode. Personally, I’ve been on a journey lately to be more mindful about the artificial sweeteners I’m putting in my body. I’ve spent some time reflecting on how they’re affecting my gut and if there are alternatives to what I’m currently doing. My encouragement is that you start self-reflecting as well. For now, listen to this episode as I discuss some places where you may find artificial sweeteners, some of the research on this topic, and the health impacts of both artificial sweeteners and real sugar. Get ready to hear an answer to the trending question: which is better, artificial or natural sugar?   Show Highlights: What net carbs are and how to find them. What sugar alcohols are. How sugar alcohols affect your glucose tolerance. How artificial sweeteners affect your gut. How I’ve analyzed my artificial sweetener intake. What products to look out for that commonly use artificial sweeteners. A warning about popular “Truvia” products. How artificial sweeteners affect our hunger response.   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.

College is a time of considerable transition for many young adults. Entering college means trading off the security and guidance of living at home for the freedom and flexibility of living on your own. Of course, this change can be exciting and freeing, but it can also impact your ability to make healthy decisions for yourself. For many students, college is the first time that they’ve had this type of responsibility for themselves. And it can be very overwhelming to be faced with so many different options and so little guidance over the best choice to make. Whether you are a returning upperclassman or a brand new freshman, it’s important to consider the impact that campus lifestyle has on your ability to navigate healthy decision making. So, on today’s episode of Fuel, Sweat and Science, we will be digging into what making healthy choices looks like in a college setting. To help us get an inside scoop on what healthy living can look like in college, I brought on my intern Katie Harnen, a rising sophomore at Texas Christian University, for today’s discussion. Katie is currently studying for a degree in nutrition and dietetics and is also a certified spin instructor. Her firsthand insights into college life have been eye-opening and I wanted to share some of her observations with you. From campus dining halls to recreation centers, our discussion today is one that no college student should miss!  Show Highlights: Tips for transitioning from living at home to living on campus Discussion of the various types of food options on campus How the typical college student’s schedule may impact their dining choices Some of the biggest hurdles to staying on track with your health and fitness in college A look into recreation centers and ways to stay active with a busy schedule Pieces of advice from a college student herself on eating healthy and staying in control of your own health 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.

It’s probably the most frustrating part of losing weight. It makes you want to pull your hair out in confusion. It’s the greatest anomaly of them all.   What is it? Scale fluctuation.   Whether it’s due to water retention, eating a late-night meal, or something else entirely, I think we’ve all experienced what I like to call “scale woes.” No matter how many times we’re told (or remind ourselves) that the scale does not dictate our progress, it’s still so easy to let it get us down. We often feel like we’re not getting results and end up losing motivation and wanting to give up.   In this episode, I want to help you understand why the scale actually fluctuates so much. I want to encourage you that your process is working and that the number on the scale doesn’t have to determine your mood for the rest of the day. Your body simply has a mind of its own.    So tune in and we’ll dive into the behind-the-scenes of scale fluctuations.   Show Highlights: How carb consumption can make the scale fluctuate. What causes water retention. What to do if you’re retaining water. How to track your hydration levels. Why women often see the number on the scale go up when on their period. How stress leads to weight fluctuation. How exercise can contribute to your stress levels. Why you need to look at the big picture of weight loss. 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.

Welcome to Fuel, Sweat, and Science with Dr. Tiff! Every episode is an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, move past a history of failed attempts that may have caused metabolic changes, or suppression. Dr. Tiffany Breeding, Ph.D., CSCS –– Fitness Nutrition and Strength and Conditioning Specialist –– will help you learn to balance busy, social lives while still seeing results. The goal is to help you realize that losing weight does not have to be so complicated. Come hang out with other goal-driven, numbers-oriented people, looking to improve their health who are frustrated by the fitness industry, committed to making changes in their lives, and are looking for a return on their investment; then take an insight or two to inspire your own journey?

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

You know those days when you’re constantly on the go? You’re dropping your kids off, picking your other kids up, in and out of the car, or maybe even on a road trip. You hardly have time to breathe let alone cook a meal.  How do you maintain your healthy eating habits and stick to your goals on days like these? Well, today I’m going to teach you how. I did a previous episode on eating out in general. We discussed how to navigate a menu and make modifications for the rest of the day. Today, however, I want to focus specifically on eating fast food or on-the-go meals.  After years of coaching, looking at menus, and making suggestions on various healthy on-the-go options, I thought it'd be super fun to share my ideas with you listeners. Tune in to hear my favorite, easiest, and most nutrient-dense options for when you're trying to stick to your macros on the road.  Show Highlights: Healthier options for every meal at traditional fast-food restaurants. Why you must be mindful of both macros and nutrients. Common sides you can order at fast-food restaurants that are more macro-friendly. The benefit of building your own sandwich. My go-to snack ideas on the road. What to do when you want a sweet treat. 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.

As we get into Fuel, Sweat, and Science, I wanted to share my story so we can get to know each other a little better.    This will probably be the hardest episode I’ll record throughout the life of this podcast. As it is for many people, it’s hard for me to talk about myself. However, I know it’s imperative that I do.   I want to build rapport, trust, and authenticity with all of you. I want you to know that I’m a real person with real challenges even while I’m bringing my education and expertise. The best way I know how to do that is by sharing my story–the ups, downs, and everything in between.   My story is rare and unique. There are parts of it that I wish I could edit or delete. However, despite it all, it’s my story. If I can take just one piece of it, bring it to other people, and inspire them through what I’ve learned and experienced, then my story is complete.    Tune in to join me and get right into Fuel, Sweat, and Science!   Show Highlights: Some background on my childhood. How sports heavily influenced me growing up. The essential skills being in sports taught me that I still use today. How I got exposed to “real exercise.” My educational and professional journey. When I started to struggle with my weight and what that looked like. How I overcame that struggle and what it launched me into professionally. 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, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Is the adage of drinking eight glasses of water a day still true? While that has been the general rule of thumb, there are a lot of factors that come into play when you think about how much water you need per day.   For so long, it was eight glasses of eight ounces of water, which is a total of 64 ounces per day. But don’t you think that is so generic knowing that we all weigh differently and we all sweat differently?    We all have different amounts of body fat and even men have more body water than women because they have more muscle mass, while women have more fatty tissue and thus they have less water. And so, we can’t just fit our water requirements in a single box because each of us has different genetic makeup and different activity levels, therefore, different needs.    In this episode, we're talking about water, which is the fourth macronutrient that we rarely talk about. When we talk about this new macro craze, we're usually just talking about carbs, fat, and protein. But what we don't realize is that water is certainly, if not, the most important macronutrient essential for so many of our bodily functions.   In this episode, you will hear: How much of your body is water The functions of water Factors that warrant an increase in fluid intake How to know you’re dehydrated The importance of habit stacking  What other fluids you can fit without sabotaging your health journey Caffeine intake and dehydration Understanding the role of electrolytes Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com.   If you like what you’re hearing, please subscribe to this podcast. Each week, Fuel, Sweat, & Science Podcast takes an in-depth look at how to avoid paralysis by analysis from all the fat loss, weight loss options, and claims out there, so you can move past a history of failed attempts that may have caused metabolic changes or suppression. The goal is to help you realize that losing weight does not have to be so complicated.  Come hang out with other goal-driven, numbers-oriented people who are frustrated by the fitness industry, and are looking to improve their health, committed to making changes in their lives, and looking for a return on their investment. Take an insight or two to inspire your own journey! 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.

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.

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.

Today we have a very special guest joining us on the show. Stew Breeding is one of the best, if not the best, trainers I have ever worked with and for.  Stew is a personal trainer and a corrective exercise and performance enhancement specialist. He also has an extensive background in yoga and martial arts. On top of all of this, he is an army vet. Having been in the industry for 28 years, Stew has had a fantastic opportunity to work across the spectrum of health and fitness. In today’s episode, we discuss all things fitness over 40. We go over many of the myths and hacks that our clients struggle with as they get older. As group fitness classes, HIIT, cross-fit, and endurance races are growing in popularity, we have to understand what our bodies can handle as they get older and how much is too much. There’s a lot to unpack with all of this today so tune in to get started. Show Highlights: What fitness programming and volume are. The difference between objective and subjective volume. The two theories on volume. Why strength training doesn’t have to mean weight training. How the “convenient” fitness model has developed and why it sometimes means lower quality workouts. Basics to master before you take a workout class. How your caloric burn rate increases more with weight training than with cardio. The three most important factors of fitness, training, and longevity and what each of them looks like when it comes to programming and volume. 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.