@drmiketnelson returns to the podcast to delve more into metabolic flexibility.
In This Episode We Discuss
✔How to correctly think about metabolic flexibility
✔Metabolic flexibility in adipose and muscle tissue
✔Fuel use in type 2 diabetes
✔Why ketogenic diets do not increase metabolic flexibility
✔What drives metabolic inflexibility
✔Metabolic flexibility pathways are therapeutic targets for metabolic diseases
Mike has a PhD in exercise physiology from the University of Minnesota, with that work focusing on the concept of metabolic flexibility. In addition, he has a MS in biomechanics and an adjunct professor and a member of the American College of Sports Medicine.
Listen on iTunes, Spotify, Stitcher and all other podcast apps. Show notes available at sigmanutrition.com
My client Thomas’ progress so far. When Thomas came to me, his main goal was to get bigger and stronger. We decided that first of all, the best approach would be to have a recomp phase first - that is stripping down the unwanted body fat first. This will leave him in a much better position to start building lean muscle tissue.
So far so good, with Thomas losing 6 inches off the waist so far. Even in a calorie deficit, Thomas has managed to consistently improve his strength as well. (This is possible with beginners however it will plateau soon.)
I remember our first session, Thomas struggled to squat 30kg and deadlift 40kg. He can now squat 70kg for sets with a full range of motion) and recently pulled 100kg for 4 reps on the deadlift with plenty more in the tank.
What I love most about training Thomas is his attitude towards it all. Even if he fails a lift or has a bad meal or two, he just gets on with it. He doesn’t take it too seriously and just enjoys the process.
Looking forward to see what we can do in the next few months! Keep up the good work mate!
2 74 hours ago
🔴🔵 Here we have it guys.... our final instalment of Trainer Tuesday finishes with @hassettwex✌🏻 by Sandyford‘ insta-queen @sarah_cousins 👸🏻 It’s hard to remember a time before he captivated the hearts of our members and trainers alike with his upbeat energy and charm 🦄🤩 He’s always there to push everyone to exceed their own expectations and motivate everyone with some encouragement, some jokes and a challenge or 2 😜🏆🔥here’s why Alex does what he loves doing...
“Having worked in the retail industry for over 10 years in various roles, and sold everything from food to ladies fashion (and even kids teddy bears in there too 🐻) I realised that the underlying theme of everything I enjoyed in retail was leading a team to achieve a common goal and to help staff each their max potential 🔝 By coupling my own passion for fitness with this enthusiasm for helping others succeed ✅ I want to help F45 members realise they can push past their own limitations and reach their fitness goals 🏋🏼♂️ all whilst training as part of a team, and hopefully having fun along the way!” ❤💙
1 64 hours ago
The excitement when another room gets booked on your retreat 😍
@eviasilence has the most beautiful Shala 🙏🏼 Greek Heavens Yoga Retreat 2019! Sunday 9th of June until Saturday 15th of June. 🧘♂️☀️🧘♂️☀️ A week of yoga, sun and wholesome food, on a stunning isolated Greek island with a private beach. Perfect for couples, friends or solo travellers. 🙌🏻 I’m hosting a fun, loving, nurturing yoga retreat in an intimate magical setting.
Join me for a week of complete bliss! Ideal for both beginner and experienced yogis looking for an immersive week of yoga, clean eating, beautiful waters and hiking! 🧘♂️ The retreat will be held at Evia Silence, a retreat centre located on Greece’s Beautiful Evia Island, overlooking the crystal clear Euboean Sea. Very much a hidden gem, off the beaten tourist track. After staying there myself and building a friendship with the owners, Evia Silence has a special place in my heart, and I can’t wait to share it with you!
☀️☀️☀️☀️☀️☀️☀️☀️ This retreat is for you if:
You’re after a holiday with a difference – dedicate a week to yourself!
You want modern accommodations in a stunning location. A sanctuary where you can easily unwind, not be surrounded by busy tourists, but still be in a community where even solo retreaters won’t feel alone.
You want a week of delicious organic, vegetarian Mediterranean food – feel fantastic in your own body.
You want expert help on starting or advancing your yoga practice – from learning the basics, to deepening into a stronger self-care practice and even diving into mediation for the week.
You need to disconnect from the hectic pace of life, are feeling tired, lacking energy, not loving your body and need some serious “me” time to recharge your batteries, feel nourished by others & celebrate yourself so you can go back home feeling rejuvenated, stronger, braver, clearer and more radiant than ever. ✅✅ Pricing and more details are in the link in my bio ⬆️⬆️
@peterobg who lost 10kg in 5 weeks....Shares his story on how Chef Fit changed his life and how it's changed his perspective on how much he can change for the rest of his life. Really inspiring stuff...
Join Peter and apply for the Chef Fit 28 Day Challenge today...Link in my bio
1 134 hours ago
Cereal for breakfast, a cup of coffee at work, a sandwich for lunch, fruit in between and a helping of pasta in the evening… If you want to reach your ideal weight, you should be aware of what you are eating day in and day out. The best way to do this is to write down what you eat or use My fitness pal: both the small snacks between meals as well as the liquid calories – simply jot down EVERYTHING.
Weight loss works best with food tracking apps you can use anytime, anywhere. Food tracking means keeping a record of all your food, meals and beverages, too. At first, it might seem to be a lot of work logging what you eat. But it’s worth it.
A recent study has shown that people who keep a food diary lose twice as much weight as those who don’t.
If you are looking to lose weight trust me this helps. I recommend giving this a go for longer than a week 😀
Email [email protected]
2 164 hours ago
Yoga nourishes the soul 🌱
Hot yoga Tues 17h45 Active Fitness 🔥
Yin Yang Yoga Fri 7pm @ravendancestudio ☯️
Where are my Cork friends at??! See you this weekend! So excited to be teaching at the Yoga Vegan Festival in Cork on Sunday! Not one, but Two magical classes to share with you all!
Will you be joining us at the @yogific festival this weekend?! Perfect opportunity [email protected] the weekend with some jazz music too! #Yogific#CorkYogaVeganFestival#CorkJazzFestival
Do you wish you had more patience? Try weightlifting 😂🤣 working with the physio team on what will hold me back going forward, prehab every day for the past few weeks and starting to finally feel the exercises work as I lift 🕺🏽 .. moral of the story - satisfaction is not immediate and sometimes we have to put in a hell of a lot of hours before we see any change. Keep going 🤓 #OKRs
A weight gain #transformationtuesday 💁🏻♀️
Picture on the left was probably over a year ago and picture on the right was today (clearly still love slippers 😂)
I could just write that I was unhappy with myself on the left and am so much happier now on the right because it’s easier to say that but it doesn’t always work that way.
I was unhappy on the left but I am still not happy with myself on the right and to be honest at this point I don’t know if I will ever be fully happy in my body.
Just because there is a physical change does not mean there is a mental change which is the most important change that needs to happen.
I always thought “I’ll be happier when I’m this weight” or “I’ll be happier when my bum grows” but in reality I’ll only be happier when I work on my mental health.
Honestly don’t know why I’m writing this right now as I usually don’t like to talk about this but I just wanted to say that just because someone posts pictures and looks happy does not mean they are not struggling internally 🧠
Want one of the best exercises for working towards a free standing handstand?? 1️⃣ Start in a plank position and crawl up the wall chest facing.
2️⃣ Align yourself in your straightest line or as close as you feel comfortable.
3️⃣ Focus on clawing the floor and using your fingers to keep you balanced.
4️⃣ Fight your balance for as long as possible. ⚠️⚠️DISCLAIMER: only go as close to the wall as you can safely bail out.Cartwheeling to the side is your best option ⚠️⚠️ Full video on my YouTube channel
Crave something sweet every time you finish a meal? Me too 🙋🏻♂️. So what can we do to control these cravings?
Firstly understand why, It’s a habit we have picked up because we are used to ending the meal with something sweet, no different to the smoker that has a cigarette after each meal.
One way to break a habit is to remove yourself from the situation. Cravings will pass quite quickly so perhaps go for a short walk after a meal (added benefit of increasing NEAT 😉)
Another method I find useful is to create a new habit, such as brushing my teeth directly after a meal or getting a piece of chewing gum. That gives me a ‘clean’ taste in my mouth and stops me from wanting to eat right away again.
Are you perhaps restricting foods too much? I don’t eliminate any food completely, I just be aware of the dosage and frequency of each.
Finally, there are lots of low calorie sweet alternatives these days. 10 cal jellys, FibreOne Brownies, ‘mini bars’ if your sweet tooth is constantly getting the better of you give some of these a try!
Hope some of these tips help 👌🏻
New lease of life ❤️🙌
The last 3 months have just been so hard as I've has a lot to deal with in my personal life. I haven't been myself. Stress levels have been through the roof. I lost weight for the wrong reasons. My hair is falling out. I lost motivation for my normal long days. I wasn't food prepping which led to poorer food choices. I wasn't my normal social self.
But the last week I've found a spark back in me 👌 My sister coming home helped that. I started really enjoying food and training again 🙌 I started studying again. I started working with clients again. The competition at the weekend helped 😊 I'm feeling back in the game 👊👊👊
It's OK not to have your shit together 100% of the time. It's OK to say you weren't feeling yourself. It's OK to be a trainer and not be motivated. It's OK not to be OK ❤️ #feelingmotivated#backinthegame#stillneedtogetmyinjuriessorted#happiness#healthylifestyle#healthyliving#fitliving#fitlife#fitlifestyle#fitgirl#fitfam#irishfitfam
🤨Worried you’re eating too much sugar? Wondering how much is safe to eat? Or if sugar is bad for you? ⠀
🧐It’s time we take a clear-headed look at this topic.⠀⠀
👇🏽Our summary on sugar:⠀⠀
⚛ Sugars are basic biological molecules that our bodies use in many ways.⠀⠀
🚧 Each person’s response to sugar (whether physiological or behavioral) will be a little different. This goes for carbohydrates in general too.⠀⠀
🍬 Sugar is not a health food. But sugar *alone* doesn’t necessarily cause most chronic health problems like diabetes or cardiovascular diseases, which are multifactorial.⠀⠀
⚡️ Sugar is energy dense. If eaten in excess, sugar can contribute to weight/ fat gain.⠀⠀
This weight/ fat gain is probably mostly from the extra calories, not some special properties of sugars (or carbohydrates in general, or insulin).⠀⠀
😍 Some people find it hard to stop eating sugar/ sweet foods. This may also contribute to weight/ fat gain — again, because of the extra energy intake.⠀⠀
🔎 We likely eat more sugar than we realize, since it’s hidden in so many food products.⠀⠀
💥After working with thousands of clients, we've found that for most people, cutting out sugar completely, trying to abide by rigid rules, or basing dietary decisions on fear, probably isn’t sustainable or realistic. That’s why, at Precision Nutrition, we prefer a more balanced approach.⠀⠀
🔑Sugar is only one part in a much bigger puzzle. There are many factors that go into good health, athletic performance, physical function, and wellbeing.⠀⠀
Tag someone who could use some sugar myth busting 🕵🏽⠀
1200 calories / 2000 calories / 3000 calories. Eating less isn’t always better, and more food = happy days in my book 😂🙌🏼
14 136718 hours ago
People talk about losing motivation for training particularly post show but this is one factor I’ve never struggled with. However after a long and hard prep the struggle for me is energy and having the energy to carry myself through my sessions as after only one day of training my CNS is entirely shot. We trained legs yesterday yet I have DOMs in my last, delts and even my forearms 🙄😂 Then I look at my progress photos.. Not my stage shots where everything comes perfectly together but my progress shots taken over the various weeks of prep showing the changes that took place and THAT’S what assured me to keep going even when I genuinely wanted to lay down with the pain. Those changes took place from the consistent efforts of sessions I thought would never count because I always said I could have done better.
I want to sculpt this body out to a level of detail that even the poorest quality camera cannot fail to capture 💪🏼 those type of changes won’t happen with a lack luster effort so it’s balls to the wall we go 💃🏻
I absolutely killed leg day today 👊🏻 Was struggling to walk around Tesco after when doing my food shop for dinner (I’m actually going to attempt to cook alone tonight I’m only slightly terrified 😅) everyone close to me knows I don’t cook and I just eat tuna 24/7 😂 ————————————————————————
After a few weeks of being unmotivated and not caring about my diet I’m finally feeling super excited to be back eating really well and be active every single day 😃 Bought loads of healthy powders and protein(check out my insta story) that I’ll be loading into my smoothies and porridge ❤️ Those purchases were a direct influence of my gal @aureliapal 😂
22 45319 hours ago
Not my best shape or the best quality👀, but here's a screenshot from tomorrow's vlog. 1 week of no training and a few nights out📷Got a new lens and I've never been so pumped to make vids.
Took a week off the gym because of a shoulder injury, not from the lifting weights 😅but from playing 5-a-side soccer with the lads. Lol. 😂That said, had the best workout in ages today. 💪Push day.
Stay tuned for the vlog tomorrow night. Out of interest🤔Who's been subscribed since the beginning of my channel?
24 102014 hours ago
You are truly better than you think you are, full-stop.
Set realistic goals, do the work necessary to reach those goals.
It may take weeks, months or an entire year, but if you truly want it, you will do whatever it takes godddamit🤣
Have a great week!🙏🏻
September 22nd - it’s been a month since I last took any sort of picture of my body. This day marked the start of my downfall, eating uncontrollably, losing motivation rapidly etc. (I don’t know why my head and arms are tanner than my body) 🤔😂 but anyways...
My biggest fear came true. I feared I’d fall off the bandwagon, lose my tunnel vision, lose control of my mental sanity, lose control of my eating, and lose my love for training. The first month of being in Canada was great of coarse, everything was new, I had a large sum of savings to keep me going, my body was in tip top shape, life was perfect.
Fast forward 2 months; struggling to get a job (I have one now thank god), very low funds, started missing home and family ALOT because I’m in such a negative mindset all I do is cry, numerous mental breakdowns, my anxiety keeping me up until 5-6am most nights until I eventually pass out from thinking too much, binging and eating everything due to the stress of not having a job or routine yet, and of coarse going gym is torturous, I hate it so much, I have absolutely no motivation to even leave the house. I hate getting dressed and having to go gym, I feel like it is a self-inflicted punishment more than a passion or hobby. I feel like I’ve let myself go.
Rarely. very VERY rarely do people boast about their struggles and not just their success. I’ve always posted the truth and my struggles along with my success. Your only fooling yourself if you believe everyone leads a perfect struggle-free life.
Nothing like a bit of new gym gear for some motivation😍 wearing @neuapparel SIAN15 for discount ❤️ #sp
41 666417 hours ago
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