Fuel Your Strength

Investing in your own transformation is a difficult thing for a lot of us, but it is so important. Whether you invest your time, money, or effort, showing up for yourself and investing in your own growth is the key to seeing the results you are hoping for. Key Takeaways If You Are Ready to Invest in the Next Step, You Should: Remember that you are not the only one who doesn't have everything figured out Take the step to invest in yourself through a coach, training program, or just asking for help Believe that you are worthy of this investment, and watch how you can show up for yourself Your Body is a Garden I have been putting off fixing up my garden for years. Once I finally decided to do something about it, and reach out to an expert for help, my years of procrastination were fixed in just a few hours. What really surprised me was the amount of joy and satisfaction I got from seeing the fruits of my labor. Your nutrition and training program might be a lot like my garden. But instead of feeling overwhelmed and putting it off, or being afraid of asking for help, taking the initiative to invest in yourself will feel so much better than procrastinating. Investing In Yourself Investing in yourself means that you get to borrow the education and expertise from others, and it helps you avoid the constant overwhelm of trying to learn and do everything yourself. Hiring an expert is an investment that you can make that will result in the growth and transformation you are looking for. You are not alone in the challenging things. By believing that you are worth it and investing in your own growth, you can ditch that feeling of overwhelm and experience the great feeling of seeing your own metaphorical garden bloom. Are you ready to invest in your next step? Share your story with me in the comments section on the episode page. In This Episode Discover a recent personal story for my real life that I hope will inspire you (1:32) The main benefits of hiring an expert to help you with your goals (12:23) Understanding the difference between learning, DIY, and borrowing expertise (15:10) Why hiring an expert is an investment in your growth and transformation (17:01) How to take the first steps towards your goal by getting help (20:26) Quotes "I want you to think, where have I been reluctant to ask for and seek out the help that I really need in order to make the progress I want to see and ultimately get the transformation that I really truly want?" (2:27) "When you hire an expert, whether it is a gardener or a nutrition coach or someone to paint your house, you are making a very wise choice." (12:22) "You are worthy; you have always been worthy; there is no question about your worthiness. And at any point in the process, wherever you are with your nutrition or your strength training, are worthy of hiring someone." (16:36) "You start to value yourself and show up for yourself differently when you invest in your own growth, in your own transformation." (18:40) "If you are ready to figure all this stuff out, have expert guidance, get the coaching and the community support that are so so important in long-term progress, then we are waiting for you to apply!" (23:44) Featured on the Show Apply for Strength Nutrition Unlocked Here Full Show Notes Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 410: The Power of Intrinsic Motivation in Fitness

Lifting heavy is great, but there are a lot of ingredients that go into the recipe for getting better results out of your strength training. Having a program that works for your body, and your goals, is absolutely key to long-term consistency and results. Key Takeaways If You Want to Improve Your Strength Training Program, You Should: Consider all of the factors that make the process complete in a strength training program Remember that heavy lifting is just a piece of the puzzle, especially as you train into your 40s and beyond Focus on consistency and having a well-rounded training program in order to reach your goals How to Reach Your Goals Your program is the plan that is going to take you to your goal, which takes a lot of thinking and skill. This is why it is so important to understand that training concepts are not the same thing as strength training programming, and this is why they are so much more effective than just doing random workouts. While the 'what', lifting heavy, may be easy to understand, the how and why of getting there is much more complex. Creating a plan that progresses and periodizes over time will help you accomplish the best of what strength training can do. Trust The Process While random workouts will no doubt do something, adding muscle mass and having a well-rounded workout is essential, especially as you train into your 40s and beyond. Lifting heavy and moving your body is great, but you need a program that is suited to you and your body's needs if you are ever going to reach your goal. By trusting the process and following a program that is aligned with your goals, you can take the burden off yourself and focus on being consistent. By showing up for yourself, you can continue to see great results and feel supported on your strength training journey. What is your relationship with your training program like? Share your thoughts with me in the comments section on the episode page. In This Episode Why lifting heavy weights over 40 is only part of the story (6:56) The importance of understanding the why behind your programming (11:27) How variables and frequency play a role in your programming strategy (16:05) Other components that go into a great training plan besides just lifting heavy (18:53) What you need to keep an eye on when you are programming for 40 and above (22:45) Quotes "Often we hear that we should 'just lift heavy'. But what are the things that really go into just lifting heavy? And is lifting heavy really enough?" (2:25) "If you have a goal, you need a program." (12:38) "Even though I have been coaching and lifting for over 10 years, I knew I could still get better at writing programs" (20:53) "Lifting heavy is an integral part of many great strength training programs. But it is not the only thing you likely should do, especially if you are trying to become more well-rounded and fit in your 40s and beyond." (22:09) "There are a lot of things that we can do differently based on going through our 40s and beyond to start working with what's going on and working with those changes instead of saying, 'well, it's just pointless; there is nothing I can do about this'." (25:32) Featured on the Show Apply for Strength Nutrition Unlocked Here Full Show Notes Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 409: Overcoming All or Nothing Thinking In the Gym FYS 408: Growth Mindset in Fitness

Fitness and motivation go hand in hand when achieving your goals. But have you ever stopped to think about the basis behind your goals? Intrinsic and extrinsic motivation for fitness are both part of the fitness process. However, it is important to stay alert and aware of where your motivation is coming from in order to achieve long-term results. Key Takeaways If You Want to Become More Intrinsic In Your Motivation, You Can: Consider your intrinsic motivations for your overall behaviors See if there is room to shift your extrinsic motivators along the spectrum Give yourself some choice when it comes to the things you are working on Your Motivation Matters We all have a wide range of motivational factors, whether we are just stepping foot in the gym or have been there for years. Regardless, the 'why' behind your motivation can play a key part in how you succeed in the long term. This is why it is important to understand the difference between intrinsic and extrinsic motivation so that you can apply these concepts and better understand your own fitness goals. Challenging yourself to understand your goals and how those goals align with your values are key concepts in any athlete's journey. While there is no 'right' or 'wrong' motivation, finding a way to connect to something that is in line with your values and identity will only help you in reaching your full potential. Understanding the Intrinsic/Extrinsic Grey Area Extrinsic motivation as your starting point can help a person get started toward behavior change, but in the long term, developing a sense of intrinsic motivation is what will keep you going. Extrinsic motivators are not inherently bad. They are often present when someone starts a fitness or nutrition program, and there is nothing wrong with that. However, it is your intrinsic motivators that are going to keep you going, and for the right reasons. Shifting to more intrinsically linked motivators will help you see your behaviors through for the long haul. And aren't long-term results and consistency what we are really after? Have you ever considered your intrinsic and extrinsic motivations? Share your thoughts with me in the comments on the episode page. In This Episode Understanding the main difference between intrinsic and extrinsic motivation (3:40) Learn about the foundations of self-determination theory (6:47) Common misconceptions around intrinsic and extrinsic motivations in fitness (8:04) Examples of extrinsic motivators that often show up in fitness and nutrition (12:52) What you can do to establish a larger sense of more intrinsic motivation (18:23) Quotes "This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of." (3:12) "When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.": (8:38) "Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life." (9:51) "If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?" (13:28) "With continual practice and awareness over time, you can really start to shift this way of thinking." (13:49) Featured on the Show Apply for Strength Nutrition Unlocked Here Desi & Ryan: Intrinsic Motivation and Self Determination in Human Behaviour - Book Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 409: Overcoming All or Nothing Thinking In the Gym FYS 408: Growth Mindset in Fitness

Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? This is an example of 'all or nothing' thinking. All-or-nothing thinking is incredibly common, especially when it comes to fitness. But this mindset can actually limit your ability to reach your goals and get in the way of the progress that you want to see. Key Takeaways If You Struggle with 'All-or-Nothing' Thinking, You Can: Get more aware of the language you use to talk to yourself about your fitness Shift the binary by brainstorming a third option that is in the middle Create goals that focus on progress or process, not just the ultimate outcome you want to achieve Flexibility is Key All-or-nothing thinking is an example of what I like to call a fixed mindset. Thinking about your fitness goals and gains in a way that is rigid and categorized limits your ability to stay flexible when it comes to how you think about your fitness. A flexible mindset is one of the most important things you can have, especially as a woman over 40. Being flexible in the way you think about your fitness and nutrition goals is absolutely essential if you want to keep achieving your goals both in and out of the gym. Mindset Matters It may not seem like it, but the mindset in which you approach your fitness and nutrition plays a crucial role in your ability to make behavior changes. Limiting yourself to an all-or-nothing mindset means that you don't have any wiggle room to make your training work with your lifestyle. The good news is that with a few simple mindset shifts, you can break out of this very common mindset pattern, find alternatives that work for you, and not get so hung up in the need to be perfect. What is one example of 'All-or-Nothing' thinking that you've seen in fitness? Let me know in the comments on the episode page. In This Episode Understanding what is 'All-or-Nothing' mindset (3:02) Why rigid mindsets are such a common problem (4:30) Common examples of an 'All-or-Nothing' mindset when it comes to fitness and nutrition (6:11) What you can do to change your mindset for long-term behavior change (10:48) Learn what 'All-or-Something' thinking is and how it could help you shift your mindset (13:00) Quotes "This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of." (3:12) "When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.": (8:38) "Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life." (9:51) "If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?" (13:28) "With continual practice and awareness over time, you can really start to shift this way of thinking." (13:49) Featured on the Show Apply for Strength Nutrition Unlocked Here Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 408: Growth Mindset in Fitness

How you view yourself and other people in the world around you influences all of the things you see, think, and do. This is especially true when it comes to your fitness and how you are able to create new healthy habits around your strength goals. Embracing a growth mindset, rather than a fixed mindset, can have a huge impact on your outcomes and your overall enjoyment in and out of the gym. Key Takeaways If You Want to Embrace a Growth Mindset, You Should: 1) Look for examples in your life of times you have shown a growth mindset without realizing it 2) Reframe your challenges as opportunities 3) Collect evidence of your progress on a regular basis Your Growth is Not Linear Have you ever thought or said to yourself, 'I'm just not built to do a pull-up', or something along those lines? Believing that your qualities or characteristics are set in stone can keep you living in a fixed mindset. This is a common characteristic I see within my community, and it can leak out into other parts of your life and the way you view the world. By challenging that belief and putting yourself in new and uncomfortable situations, you can stretch yourself and experience the magic that lies in the growth mindset. Reframing Your Mindset Strength training and life are about staying in the process and giving consistent effort, regardless of the outcome-based goal. By seeing the value in practice, you can seek out new challenges and experiences that leverage your strengths rather than trying to fix your weaknesses. We all have days where it's easier to stay stuck in your fixed mindset. But if you can stretch yourself enough to reframe the way you think about your obstacles, true growth can occur. Are you ready to ditch your fixed mindset and embrace the growth mindset? Share your thoughts with me in the comments on the episode page. In This Episode Why you need to give yourself some grace if you are struggling with mindset (1:44) Learn about fixed mindset and why it can hold you back from achieving your goals (3:42) Understanding the difference between a fixed mindset and a growth mindset and how it shows up in fitness (6:06) What you need to do to nudge past a fixed mindset and develop opportunity (10:25) How to leverage the idea of growth mindset to further your goals in fitness and beyond (14:12) Quotes "Whatever you are trying to do, inevitably, challenges in mindset come up." (2:19) "As you work towards achieving your goals in fitness, strength, fueling your body in a way that supports performance. You need to do that by showing up consistently and implementing new behaviors; you'll probably work on forming new habits, which is a great thing, and making different choices. And all of that is influenced by mindset." (5:00) "It's not just about the outcome, it's about the effort." (11:32) "If we don't ever step up and accept challenges, because we don't think we can be successful or we don't think we can win at that thing, its a lot harder to reach our fitness goals." (13:20) Featured on the Show Apply for Strength Nutrition Unlocked Here Mindset Masterclass Mindset: The New Psychology of Success by Carol Dweck Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes Why You're Struggling With Motivation To Workout How To Build An Athlete Mindset Over 40

The health of female athletes is often overlooked or underrepresented in sporting organizations across the world. This is one of the reasons why Mhairi Maclennon and Kate Sealy founded Kyniska Advocacy – to educate, advocate, and provide support for female athletes. In cooperation with Project RED-S, they recently released the Female Athletes Health Report, which will form the basis of many recommendations in women's sports. Key Takeaways Recommendations from the Female Athlete Health Report Mandatory female health training within all sports organizations A toolkit for athletes to have information early Support network about RED-S and female athlete health Equipping medical professionals with the information they need about RED-S About Kyniska Advocacy Kyniska Advocacy advocates for progressive policies in women's sports, enacting change one campaign at a time. They want to instill an equitable sporting culture from grassroots clubs to the Olympic games and everything in between. Their vision is to create a sporting community that fosters a safe environment and has the protection of women at its heart. To develop sport, where decisions are made with women in mind, by people who understand us, and where women have a seat at the table. And to build a world where men's sport isn't the default standard for women's sport. Kyniska Advocacy is fighting for equity in sports, and sports tailored to different needs. They work through three principal pillars; educate, advocate, and support. They educate via webinars, resources, and campaigns. They advocate by working with parliamentarians and sports governing bodies to shape policies and procedures to better protect, respect and celebrate women and girls in sports. And they support through our athlete support service, our athlete blog & using our platform to give women in sports a voice. Policy Change for Female Athletes Kyniska Advocacy Co-Founders Mhairi Maclennan and Kate Seary join the conversation today to talk about their initiative and why they co-sponsored the Female Athlete Health Report with Project RED-S. They build their foundation because of the lack of responsibility within UK sports organizations for the abuse and overall health of female athletes. Mhairi and Kate share some of the challenges they've experienced around any policy change for women's sports. While they experience resistance across the board, more and more athletes find their voices powerful and can enact change. The Female Athlete Health Report Understanding female athlete health is pivotal to the work of Kyniska Advocacy. They partnered with Project RED-S for the Female Athlete Health Report, where 800 female athletes filled out the survey. They focused on details such as RED-S, eating habits, and how female athletes view themselves and their bodies. One common theme across the board is how a female athlete's body image can drastically impact their performance. The other big issue is RED-S (Relative Energy Deficiency in Sport), which impacts the menstrual cycle. Do you feel supported as a female athlete? What are your support systems? Share your thoughts and experiences with me in the comments on the episode page. In This Episode What inspired the creation of Kyniska Advocacy [5:00] Some of the UK sporting challenges affecting policy change [8:15] How the procedures and policies differ from sport to sport [15:15] Why Kyniska Advocacy partnered on the Female Athlete Health Report [22:00] How your body image can impact your athletic performance [25:00] The different challenges elite athletes face [32:30] The correlation between the menstrual cycle and RED-S [39:00] What is next for Kyniska Advocacy [48:30] Quotes "It's across the board. I think everyone responds in the same way to abuse in sport: they think it's terrible. But it's actually getting to the root cause of abuse that people start [to hesitate]. The issue we come across with coaches is a lack of support from their governing bodies, so they're not informed of safeguarding and welfare, so when they are, they become defensive." [11:07] "We want an independent body that the big cases get sent to so that we know that there is consistency across all sports. It's independent, so it's more transparent and trustworthy." [16:53] "I think because there are these different moving parts and because sport has been independently operated, there has been a reluctance from the government to step in, but I think that in order for us to make real change, and for sports to have one unifying structure, it is necessary." [20:42] "Because sport is so performance-focused and success-driven, we don't prioritize thinking holistically about eating and body image, and they fall by the wayside. We think our bodies are machines because that's what we're told." [26:16] "We have this belief that there's an athlete in every body. If you move you're body, you're an athlete." [32:31] Featured on the Show Apply for Strength Nutrition Unlocked Here Kyniska Advocacy Follow Kyniska Advocacy on LinkedIn | Twitter | Instagram Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes What Is Relative Energy Deficiency In Sport (Red-S)? Are You Overtraining?

One of the best-researched supplements in terms of muscle strength and performance worldwide is creatine monohydrate. But recent developments in the scientific research world show there are a lot of other benefits that creatine can give you, especially when it comes to health from your neck and up. Cognition, mood, memory, and so much more are proving to be the next big thing in creatine research. Key Takeaways If You Want to Utilize All the Benefits of Creatine, You Should: Ensure that you are combining creating with resistance training in order to see results Dose in a way that supports both your overall brain and body health Don't stress about the myths you have heard about creatine supplementation The Godfather of Creatine Research, Dr. Darren Candow Dr. Darren Candow, Ph.D., CSEP-CEP, is a Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow's internationally renowned research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training), which have practical and clinical relevance for improving musculoskeletal aging and reducing the risk of falls and fractures. Understanding the Many Benefits of Creatine Most people know that your muscle content will increase when you combine creatine and resistance training. But what about the effects that creatine has on the brain? Creatine works best when your brain is stressed. This means that supplementing creatine for brain health has been shown to reduce depression and anxiety, reduce concussion symptoms, improve immune system function, and more. Supplementing creatine while combining it with exercise creates the potential for bone and brain health improvements, and the research proves it. The Proof is in the Research While the effects of creatine supplementation on the brain have only recently started to be explored, the research is very promising. In fact. Dr. Candow believes that creatine is going to be an interesting supplement to study for the next 50 years, given its wide-reaching benefits. The benefits of creatine are not just opinions. This is why I feel it is important for you to hear from Dr. Candow, so you can get a first-hand understanding of why there is a potential possibility for so many clinical applications when it comes to creatine. It is an exciting time to be diving into the world of creatine supplementation; join us! What interests you most about the benefit of creatine supplementation for the body and the mind? Share your thoughts and experiences with me in the comments on the episode page. In This Episode Get an insider look into what it is like to conduct a scientific research trial (5:37) One of the most obscure facts about creatine that you probably don't already know (12:38) Understanding the effect of creatine on fat mass changes and chronic disease (22:47) What you need to know about creatine, memory, and the brain (33:31) How to properly dose your creatine to do the most you can for your brain (41:54) Quotes "[Creatine] has become a total body supplement, not just for athletes looking to get bigger faster. I think anybody on the planet, I am really struggling to think of anyone on the planet who would not benefit from creatine in some form or another." (11:36) "We can conclude that basically, if you are 18 years of age and above, creatine and resistance training will decrease fat a little amount, and it will not increase it, which has the implications for avoiding a lot of chronic diseases later in life." (24:26) "Creatine acts as a neurotransmitter and reduces oxidative stress. And individuals with a diagnosis of depression, anxiety, or maybe even PTSD, have a reduction naturally in brain creatine content. So if you can give them more creatine through their diet or supplementation, that has been shown to have some promise by decreasing depressive symptoms." (37:35) "I would guess we will be looking at creatine and the brain for the next 50 years, just given the infancy of it." (40:56) "Creatine is the sprinkle or the cherry on the cake, and that cake is exercise… the magic of creatine is unlocked when you combine it with exercise." (43:52) Featured on the Show Apply for Strength Nutrition Unlocked Here Creatine Study Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 365: Creatine for Strength Training with Dr. Scott Forbes FYS 403: Creatine for Women

Today we are diving into the wonderful and crazy world of carbohydrates. Despite what you may have been told, carbohydrates are not just ultra-processed and refined options. In fact, carbohydrate selection is incredibly diverse and very important to your daily energy intake. By looking at the big picture of what fuel you need when it comes to your training regime, you can get better outcomes when it comes to your training, energy, and recovery. Key Takeaways If You're Confused About Protein Powder: Inform yourself about the science and what the research is saying about different types of supplemental protein Look for a protein powder that is third-party tested and will give your body what it needs Learn how to read the label so that you can make an informed decision when shopping in-store or online Many Women Are Missing Out on Carbohydrates When considering carbohydrates through the lens of strength athletes, power athletes, and moderate to high-intensity training in short durations, carbohydrates are widely misunderstood. I am speaking from personal experience here when I say that carbohydrates are a key fuel source that many athletes, particularly women, are missing out on. If you undertake regular weight training and are looking to build muscle and add strength, you need to consume enough carbohydrates to support your training. While this is all highly contextual, you may not be consuming the proper amount of carbohydrates that your body needs. Carbohydrates Are Your Friend We all have a baseline of carbohydrates that we need to support our training and recovery on a daily basis. However, this can get complex. Your body is not a spreadsheet, and you don't just eat macronutrients out in the real world. This is why it is all about the finesse of understanding what your body needs in relation to the training you are doing. Carbohydrates could be the key that you are missing that is keeping you from falling short of your nutrition and fitness goals. The longer and more intense your sessions are, the more carbohydrate intake you are going to need. I know that sounds simple on the surface, but it can take a lot of repetition and guidance in order to really soak that up. That's why I'm here. What is your favorite carbohydrate source? Share your thoughts with me in the comments section of the episode page. In This Episode The problem with the 'low carb high fat' approach that has become popular among the peri-menopause crowd (7:52) Understanding the science behind what your body requires on a daily basis (14:28) Sex-specific considerations when it comes to carbohydrates for female athletes (18:07) Carbohydrate ranges for strength athletes or short intense training sessions (20:54) The importance of support and guidance when it comes to bridging the gap in your nutrition (27:12) Quotes "When I work with my students who come into Strength Nutrition Unlocked, my one-on-one clients, or I get questions DM's from all of you out in the world, carbohydrates are absolutely at the top of the list when it comes to things that people are confused and also curious about." (1:23) "As an athletic person, you are going to have needs that are probably different from a general baseline of solid nutrition." (12:42) "This is where knowing your needs, and working with someone who can help you figure that out, can really be helpful in customizing this to your training." (22:05) "Many, many of the women that I work with underestimate how much actual energy they need daily." (22:19) "This is really where a coach or nutritionist who is certified and experienced in sports nutrition or a sports dietitian. Those folks like myself can actually help you to move forward instead of being stuck in the weeds." (29:58) Featured on the Show Apply for Strength Nutrition Unlocked Here Carbohydrates for Women Athletes Article Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 376: Peri-Menopause, Low Carb and Fasting in Women Athletes with Dr. Stacy Sims FYS 392: Understanding Total Daily Energy Expenditure

If you are confused about protein powder, you are definitely not alone. One of the most common questions I get from listeners is what to look for when shopping for a protein powder. This is why I have dedicated this episode to everything you need to know about the science and research behind protein powder, the differences, the benefits, how to read the label, and so much more. If You Are Confused About Protein Powder, You Should: Inform yourself about the science and what the research is saying about different types of supplemental protein Look for a protein powder that is third-party tested and will give your body what it needs Learn how to read the label so that you can make an informed decision when shopping in-store or online What the Research is Saying About Protein Powder The best way to understand what is going on with protein powder is by looking at it from an evidence-based perspective. There is a lot of research out there to show you the different benefits and results of various types of protein powder. This is incredibly useful when determining which protein powder is right for you and will help you achieve the results that you are looking for. When you are empowered with this knowledge, you can make an informed decision and supplement your nutrition for your performance. The Power of Protein Protein and protein supplementation is key to achieving your goals, yet so many women are protein deficient. I know, because I was one of them! Whatever you decide when it comes to protein powder, remember that it is supplemental to all the other things you are already doing. Making sure you get adequate daily protein is priority number one, which I spoke about in depth during my protein series. My goal is to give you the science and information that's out there so that you can put this framework into practice and see the results. How do you feel about your level of knowledge when it comes to protein powder? Share your thoughts, experiences, and questions with me in the comments on the episode page. In This Episode Addressing the controversy and misinformation surrounding protein powder (6:16) What you need to know scientifically about your amino acid intake (11:41) Understanding the differences and similarities of whey protein (18:13) Diving into the world of plant-based proteins including serving size (22:28) Breaking down the confusion surrounding collagen (27:12) How to select a brand of protein powder and what to look for (35:18) Quotes "Are you just the tiniest bit confused about protein powder? If so, you are not alone." (0:06) "For a lot of people, frankly, a scoop of protein powder daily is such an easy change." (7:16) "The evidence of collagen improving joint pain is actually quite strong." (29:03) "If there is one time when you want muscle protein synthesis to happen, it is after you are done training." (34:19) "What to look for in a protein powder when you are out shopping whether it is on the internet or in the store so that you can be assured that you are getting high-quality supplements that actually contain what they say they are going to." (38:42) "Just use the information here provided in this episode to go out and make the best choice for you." (39:26) Featured on the Show Apply for Strength Nutrition Unlocked Here Legion Whey Isolate Protein Powder - use code Steph for 20% off your first order The effects of collagen peptide supplementation on body composition systematic review Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Be Spread Throughout the Day? FYS 397: What is High-Quality Protein? FYS 398: Protein Around Workouts

Creatine Monohydrate is an incredibly well-researched supplement. While we don't have a lot of women-specific evidence for creatine supplementation, what we do have points in the direction that there are a lot of benefits for females. Don't believe that creatine is just for gym bros; it has a lot of benefits if you know how to use it properly. If You Are Interested in Using Creatine, You Should: Educate yourself about the myths and benefits surrounding creatine and female athletes Remember to always consult your doctor before taking any sort of supplementation Experiment with taking creatine by calculating the right amount of dosing for your body Creatine is Not Just for Gym Bros So, what is creatine? Creatine helps your body recharge and regenerate ADP to ATP, among other things. While we do make creatine naturally through amino acids, we don't maximize our creatine stores naturally, and it is difficult to do it through diet alone, especially if you do not eat meat and fish proteins. There are many athletic and non-athletic benefits to creatine supplementation. Mental fatigue, mood, sleep, and even perimenopause can all be improved by creatine supplementation. The trick is to understand the benefits and nuances so that you can use it properly. Science Supported Supplementation A lot of the concerns I hear surrounding creatine, such as the scale going up, is not shown in the research. If the scale does go up, it is because your tissues are better hydrated and less fatigued. The benefits you get from creatine supplementation are increased if you combine it with resistance training, which is one of the reasons it is such a powerhouse supplement for female athletes. Creatine is beneficial for women in so many different ways, and the science shows it. If you are interested in accumulating some training and non-training benefits from supplementation, creatine is something you should definitely look into. Have you ever tried creatine? What were your biggest concerns, questions, and results? Share your story with me in the comments on the episode page. In This Episode Why female only cohorts when it comes to scientific studies are still lacking representation (3:31) Discover what creatine is and how it works in your body (5:10) Understanding the benefits of creatine, especially for female athletes (10:38) Training benefits that you can expect to see from creatine supplementation (21:10) What you need to know about recommended dosing when it comes to creatine (29:56) Quotes "Creatine supplementation is something that is additive to a well-rounded dietary intake." (9:39) "There is accurate data to show that creatine supplementation has benefits for athletic performance, including things like strength, lean mass, and in some cases even endurance type training." (10:51) "There is substantial evidence that creatine can help increase strength and power in trained and untrained women, without large effects to body weight." (21:22) "It appears that creatine has some promise throughout the menstrual cycle to help offset some of the adverse effects that can happen to cognition and sleep." (29:30) "Creatine shows a lot of promise for women. There is still a long way to go in terms of the research, but what we have so far shows that creatine has a lot of benefits for females." (38:28) Featured on the Show Apply for Strength Nutrition Unlocked Here Get 20% off your first Legion order with code STEPH Creatine Supplementation in Women's Health: A Lifespan Perspective by AE Smith-Ryan Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 365: Creatine for Strength Training with Dr. Scott Forbes FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Be Spread Throughout the Day? FYS 397: What is High-Quality Protein? FYS 398: Protein Around Workouts