Root Cause Radio

In this episode we go over the ins and outs of being a successful online coach, what to look for in a coach, and bad coaches- including red flags and a rant. Guest is Nick Komodina- a contest prep coach and owner of NK Fitness Training Compound (IG: @nickkomodina) My website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn

Guests Clif and Katie Wilson to discuss a variety of topics in both Contest Prep and Lifestyle Coaching! Topics: -Importance of Post Show and Post Diet Phases- Metabolic Adaptations and Hormone Changes with dieting and getting back to normal hormone levels -Psychological and Physiological Changes from dieting -Female Factors with Dieting- Should you match or change your nutrition or training based on fluctuations and changes in of the menstrual cycle? (Answer: Don’t micromanage and Overcomplicate! Consistency over 1% effect) -Nutrient Timing for feeling your best while looking your best- for both contest prep and lifestyle goals -Recovery food! Not just for elite athletes -Intra carb discussion and carb timing talk! https://www.teamwilsonbb.com My Website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn

Diving in Vegan Diets and the "Hoopla" of "What the Health"- listen for TRUTH

Question and Answer podcast from the questions on my IG @faithandfit. Answered (in order!) -When to switch up macros in a prep or fat loss phase -How to make lean gains -Sugar and salt intake -Ideal protein sup ratio -Kinds of carbs to focus on and when -Finances of Competing -Cardio for building muscle and burning fat Enjoy <3 www.upliftfit.org

Advanced Nutrition Topics: -Micros and Macros- “Best Macros” for your goal -Protein needs -Carbs and maximizing insulin sensitivity -Nutrition for PCOS and Insulin Resistance -Pre-workout: Individual Variability -Post workout Nutrition- Carb and protein needs, when and why -Best timing and dosages for maximizing MPS -BCAAs and Vegan/Vegetarian important note -Peri Workout Nutrition & Potential benefits Instagram: @faithandfit Website: www.upliftfit.org Some research articles: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 http://jandonline.org/article/S2212-2672(15)01802-X/abstract http://bjsm.bmj.com/content/early/2017/07/11/bjsports-2017-097608.full

Hormonal and Thyroid Health chat with Dr. Lara Briden- Naturopathic medicine doctor. Some Topics and time discussed (we flip around a bit on topics throughout): 2:00- Health and Hormonal Health- Periods a marker as health 3:00- Pill Bleeds are NOT periods 6:00-What does Birth control do and how does it affect our body, health, and fertility? 8:00- Estrogen’s roles & Hormonal birth control’s effects on gaining muscle and insulin levels 10:00- Microflora’s effects on your hormones 11:45- Long term side effects and post birth control? 14:45- Ovulation- why it’s important and what happens 16:00- Reasons why you can not ovulate or have a period 20:45- PCOS- Types (4 different)- Insulin resistance, Post Pill, Inflammatory PCOS, Thyroid, Vegetarian Diets?; What is it, why ultrasounds are NOT a diagnosis, and how you can help alleviate symptoms 29:45- Soy effects on hormones 34:00- Ways to help insulin resistance 35:15-Gut Microflora- what effect’s it and PMS- PMS isn’t normal? 37:15- Talking about Estrogen dominance and alcohol for hormones 39:45- Dairy talk 41:30- Thyroid issues and Irregular Periods- What to test for thyroid health 46:45- Endometriosis You can find Dr. Briden and her "Period Repair Manual" at larabriden.com

IFBB Bikini Pro Cori Baker is a guest as we talk about her journey, how she balances life as a mom while competing, intuitive eating, and her glute secrets!

In this episode, guests Chris and Eric Martinez from the Dynamic Duo Training join to discuss choosing a coach, traveling and eating out, and the power of your mindset! Topics: -Their New Book “The New Era of Fitness” -Mental Health -7-8 min mark -How to choose a coach- 9:15 -IIFYM vs Macros -19:45 -Traveling tips and Eating out- 30:15 -Surrounding yourself with Positivity 33:45 -The power of your mindset (throughout) Their websites: dynamicduotraining.com theneweraoffitness.com My website: www.upliftfit.org IG:@faithandfit

Very exciting podcast with Guest Dr. Jacob Harden- Chiropractor and USAPL Powerlifter. We discuss a variety of topics from Injury prevention to Sciatica and the practical implications for fitness and everyday life. What we discuss: -Pre-rehab and what really needs to be prioritized in order to reduce injury risk -Maximum Recoverable Volume and Individualization -Injury Prevention -Powerlifting Injury Prevention and "Making Weight" -Strength vs Hypertrophy training -Importance of mobility and having a functionally healthy body- for fitness and everyday life -Sciatica You can find Jacob at: IG: @dr.jacob.harden www.myodetoxorlando.com

Guest Dylan Bair, Registered Dietitian and Contest Prep Coach is on board to talk and discuss a variety of topics including fad diets, research, meal timing, and more! Guest Dylan Bair-Registered Dietitian- Fad Diets, Protein and Meal timing, & Nutrition Talk! Topics we discuss: -His Dietetic internship rotations -Q&A starts at 14:20 with: -Meal timing -Protein intake and distribution- Pre and Post workout; How much can be metabolized? What happens to the rest? What is most optimal? -Fats vs Carbs for fat loss -Ketogenic Dieting (emerging research for marathoners included and effects seen) -Paleo Diets -Gluten Free Diets My Website: www.upliftfit.org My IG: @faithandfit Find Dylan Bair at: IG: @dylanbair_rd BairAesthetics@gmail.com BairAesthetics.com