Researchers discover how three weekly HIIT exercise sessions accelerates the fat loss effect of daily fasting while also preventing muscle loss, compared to just fasting or exercise alone.

Crush your next exercise session with the new Electrolyte + Creatine Combo by MYOXCIENCE: bit.ly/electrolyte-stix
Save with code podcast at checkout

Link to Video and Studies: https://bit.ly/3gZd6yy

Kristin Rowell, FNTP, JD shares mindset tips and why resistance training strategies to support metabolic health, fat loss and longevity at any age.

Support your next workout with the new Electrolyte + Creatine Combo by MYOXCIENCE: bit.ly/electrolyte-stix
Save with code podcast at checkout

Video Interview and resources: https://bit.ly/kristin-rowell

Episode Time Stamps:

02:30 Kristin was a successful attorney. When she began meditating, she began to nurture her soul, rather than her ego. She evolved out of the practice of law.

03:30 She fell and broke leg in 10 places, resulting in 20 pieces of metal being placed in her leg. Kristen was in great physical condition prior to the fall and questioned whether she had osteoporosis or a nutrient deficiency. Her healing journey from this injury brought her interest in nutrition.

05:23 An injury can be a gift, because it causes you to pause and dig deeper.

10:24 Meditation included guided interactive meditation, moving energy through her body, with a coach and using the Calm app on her phone.  You can blend modalities, like breathwork with meditation.

11:25 Chi breathing is 1 second in, 1 second out, 1 second in through the mouth only. Breathwork helps Kristin to release emotion. It is meditative.

13:45 Money is energy. Kristin hired a meditation coach, a business coach and an energy coach. Financial commitment brings more value and is a better energy exchange.

14:50 Kristin helps people improve their metabolic health, gain lean muscle, and lose body fat.  A coach, trainer or mentor provides accountability.  Kristin does not aspire to retire.

19:15 Many of us are self-limiting about money. Trust the universe. There is room for everyone on the planet to be abundant.

21:45 As long as your investment in yourself aligns with your soul purpose, you will be rewarded. The universe will take care of you.

24:35 Being fit and healthy is part of your job. Kristin’s female clients tend to put everyone and everything ahead of themselves. No is a complete sentence.

25:42 When you are metabolically healthy, you are happier, in a better mood, have more energy so you show up for everyone in your life better, you are a better boss, you serve your client’s better, and you are a better spouse and parent.

27:00 Talk to your doctor about your medications and the side effects.

30:20 When you show up as your authentic self, it gives everyone around you permission to do the same.

31:30 Pause at mealtime and focus on creating a healthy digestive system so you can assimilate nutrients.

33:00 Inadequate protein consumption is common among Kristin’s new clients. Protein takes some food prep and corporate food does not promote protein.

34:15 Reducing carbohydrate consumption, replacing them with protein and healthy fats, benefits cognition, improves blood sugar regulation, and reduces inflammation.

35:33 When eating out, prioritize protein, fill in with fat and carefully add carbs. Eat fiber first to help your digestion.  You are more likely to order more food and dessert if you start your meal with bread.

39:50 Food marketing programs your brain to think that what you are doing is healthy.

42:00 The further a food gets away from its natural state the worse it is going to be for you, generally. Treat dried fruit like you would candy.

43:38 Kirstin does periodic 72-hour fasts to reset her digestion and regulates her blood sugar. We were designed to eat when the sun is out and not eat when it is dark.

45:25 We store glycogen in our liver and our skeletal muscle. When those are full, it is stored as bodyfat.

45:40 Fasting reminds your body to get glucagon, the hormone that opposes insulin, to come out of the pancreas to break up triglycerides in your fat cells.

46:40 High triglycerides in women are indicative of cardiovascular disease issues, more so than LDL. You can manipulate a cholesterol test over the course of 48 hours. LDL is like floating fluff and vLDL is very dense, like hail.

50:30 Statins are correlated to dementia and increases in hemoglobin A1C.

51:30 Women weightlifting is becoming more accepted. Women still think that lifting weights will make them bulky. Treadmill and elliptical are supplemental to a resistance training workout.

52:10 Your resting metabolic rate is the most important component of your metabolism. It makes up 60 to 70% of your metabolism. It is a direct result of how much lean muscle tissue you have.

52:30 Creating lean muscle tissue creates great cardiovascular and cognitive benefit. Lifting and lowering weights is resistance/strength training. You get almost twice the benefit from the lowering.

53:26 A heavy full body strength training session to the point of fatigue/failure should not be repeated until 72 hours have passed.

54:05 You build lean muscle tissue when you are in quality deep sleep.

56:30 We are stronger lowering than lifting. A personal trainer or friend can help with the lowering (eccentric) part when approaching failure in the movement. Consistency and Quality over quantity is key.

A new study comparing different fasting methods found ow pairing a low carb diet with daily time-restricted feeding, a form of intermittent fasting, lead to the greatest loss in belly fat and improvements in metabolic health more than just fasting alone.

Support your Intermittent Fasting lifestyle with the updated Berberine HCl Fasting Accelerator  by MYOXCIENCE: https://bit.ly/berberine-fasting-accelerator

Use code podcast at checkout to save

Link to video, images and research: https://bit.ly/3TLw2Pq

Time Stamps: 

Posting soon...

New research suggests you should be personalizing carbohydrate intake based upon your metabolic health history and fitness goals. Let's dive into these new details…

Support your next workout with the new Electrolyte + Creatine Combo by MYOXCIENCE

Save with code podcast at checkout

Link to the video & research: https://bit.ly/3VlkAfk

Time Stamps: 

0:33 The Zero Carb camp says that carbs are not essential and do not benefit sports performance.

1:09 Energy In/Energy Out energy balance model says that carbs do not matter if you are in a calorie deficit.

2:04 Carbohydrate intake should match carbohydrate demand of training or competition.

3:19 Zero carb or fasted exercise may limit your exercise intensity or volume, limiting adaptations and hypertrophy.

5:09 Carbohydrates are the primary fuel that is oxidized during prolonged or intense exercise sessions.

5:39 Untrained athletes may get increased benefit from training in a low glycogen state.

6:34 Intra-workout carbohydrates, ingested or swished, can maximize high volume or high intensity exercise adaptations.

10:34 Energy deficit has suppressive effects on hormone production.

13:14 The more trained you are, the more fat you oxidize.

14:19 Prioritize exercise intensity over sticking to dogma.

14:49 Standard recommendations for pre-workout, intra-workout, and post-workout carb intake are high and not personalized.

17:19 Sauna therapy can enhance your exercise capacity and ability to assimilate nutrition.

19:09 Low carb athletes can replenish carbohydrates, even though they are not eating them.

19:49 The amount of muscle you have impacts how many carbs you should be consuming.

Scientists are publishing more (concerning) details about the immunogenicity of the Spike viral protein found on SARS-COV-2 that were previously thought to be benign.

Support your next workout with the new Electrolyte + Creatine Combo by MYOXCIENCE
Save with code podcast at checkout

Links to studies and videos mentioned: https://bit.ly/3yvWGnq

Learn strategies to create an optimal morning and evening routine for fat loss, metabolic health and productivity with guest Aaron Alexander. 

Support your next workout with the new Electrolyte + Creatine Combo by MYOXCIENCE: https://bit.ly/electrolyte-stix
Save with code podcast at checkout

Link to books and resources: https://bit.ly/3yjnyXC

Episode Time Stamps:
01:55 Get sun in your eyes within 20 minutes of waking to kickstart and entrain your circadian rhythm.

02:55 The ideal morning includes movement, grounding, and breathwork. You can change your state by altering the way that you breathe. Running is breathwork.

06:55 You can alter your blood pressure with 6 deep breaths.

08:10 Bowel movements help remove toxins, spent hormones, and other waste. Bowel movements are easier after breath work and movement. Your GI tract has a circadian rhythm.

14:52 Workout fasted or supplemented? Mike says – do what helps you have the best workout. Creating an oxygen debt and hypertrophy through exercise is more important than metabolic debt or stress.  Women are more prone to overindulging in the post exercise window compared to men.

17:53 For fat burning, morning training would best have resistance training and some HIIT woven in.

20:20 Looking up into the early morning sun stimulates neurological tissue to induce an energizing feeling. Looking down suggest to your physiology that it is time to rest.

21:35 Scanning the horizon can support unwinding stress. Focused vision is more of an upregulation of your nervous system.

26:30 As with animals, we innately know how much sun to get, how much water to drink and more. How does it feel?

29:25 Space travel, out of gravity, causes rapid ageing. Bones lose density. You lose muscle mass. You gain fat. Astronaut’s resistance training reduces the deleterious effects of zero gravity.

31:00 Integrate fitness into who you are. Allow nature in. We compartmentalize healthy practices.

32:50 Moving your muscles through the day, tells your muscles that you are active, helping with blood sugar regulation, fat oxidation, and help move the lymphatic system.

34:30 Having strong relationships trumps all health factors.

36:25 People who have suicidal ideations, have accelerated biologic age compared to those who do not.

38:03 Negative perspectives on ageing when you are young are linked to about 2x the risk of cardiovascular disease and more, when you are in your 60s.

41:00 If you believe that a food is good for you, it will be better for you.

42:40 Cold exposure is part of an ideal morning. As you age, the intensity and rhythmicity and amplitude of your circadian rhythm is muted. Your body is coldest in the morning, so cold exposure in the morning amplifies this. Even a few second of cold shower works. Temperature is an important external cue.

44:50 Eat earlier, not within 3 hours of going to bed. This helps prevent weight gain and helps ensure better sleep.

45:50 Watching the sun set helps your circadian rhythm.

46:28 Avoid light over 50 lux within the 90 minutes before bed. You can order a light meter or use an app on your phone. Seconds of exposure to brighter light can suppress the amount of melatonin you release in your brain.

48:03 Full spectrum rays of the sun penetrating the eyes can change the shape and structure of the eye.

50:30 Reduce your exposure to endocrine disrupting chemicals. Avoid anything with a fragrance. Filter your water. Atrazine, used in agriculture, is linked to gender dysphoria, and feminizing of males.  Chemical sources are water, chemicals, skin products, household products, and flame retardants. Open your windows. Dust your house regularly.

59:15 Cellphones close to lymphatic tissue in the breast or groin is linked with increased prevalence of cancer.

01:00:05 Light Before Bed: Wear blue light blocking glasses before bed. A walk after a meal stimulates digestion and mitigates the rise in glucose. Ensure that your bedroom is dark and cold. In the hour and minutes before bed, keep your lux to under 5.

01:02:20 Spending time on the ground in various postures, as your ancestors did, is a natural tuning mechanism for your body. The rough hard ground is a form of myofascial release. Get up and down.

01:09:30 Position on a toilet does not promote a healthy bowel movement.  In a deep squat, the anal-rectal angle opens.

01:15:10 Get hot before bed. Do sauna or take a hot bath so you cool down before bed.

01:16:03 How you breathe during sleep influences the quality of your sleep. Mouth tape during sleep. Do it before bed to get used to it during sleep.