carb cycling

Navigating the world of fitness can often feel like deciphering a foreign language.

From understanding the dynamics of 'HIIT' and 'Circuit Training' to grasping the nutrition concepts of 'Calorie' and 'Carb Cycling', this episode is your ultimate guide.

Join me as I break down the essential exercise, training, and nutrition terms every fitness enthusiast, especially beginners, should know.

Whether you're taking your first step into the gym, refining your diet, or looking to demystify the jargon that floods the fitness world, I've got you covered. Dive deep into the meaning of 'Supersets', 'Plateaus', 'Functional Fitness', and much more.

Empower your fitness journey with knowledge, boost your confidence, and achieve your goals with clarity. Ready to master the fitness lingo and take control of your health journey? Tune in now!

If this episode enlightened your fitness journey, don't forget to subscribe, rate, and leave a review. Please share with friends and family who might benefit from this episode, and join my community for more empowering insights every week!

Click Here to Inquire About Becoming a 1-2-1 Online Fitness Member

"How to Progressive Overload" YouTube Video

My Instagram

My X (Twitter)

My TikTok

My Facebook

My LinkedIn

My YouTube Channel

My Articles

Click Here for a Free Workout Plan and/or Nutrition for Fat Loss Guide

Subscribe to my Email List

My Online Calorie Calculator

Timestamps:

(00:51) Understanding Compound Movements: The Backbone of Strength Training

(01:46) Isolation Exercises Explained: Targeting Specific Muscles for Definition

(03:02) Functional Fitness: Training Muscles for Daily Life

(04:00) HIIT Demystified: Benefits of High-Intensity Interval Training

(04:59) LISS Breakdown: The Power of Low-Intensity Steady State Cardio

(05:31) Circuit Training Basics: Engaging Varied Movements for a Balanced Workout

(06:26) Mastering Supersets: Efficient Pairing for Intensity and Variety

(07:41) The Giant Set Technique: Intense Grouping for Muscle Challenge

(08:06) Training to Failure: Pushing Your Boundaries for Muscle Growth

(09:39) Drop Sets Uncovered: Pushing Past Initial Limits for Deep Muscle Engagement

(10:58) One Rep Maxes (1RMs) Defined: Measuring Ultimate Strength for Goal Setting

(12:41) Decoding DOMS: Why Delayed Onset Muscle Soreness Occurs After Workouts

(13:09) Active Recovery Benefits: Promoting Efficient Muscle Repair and Reduced Soreness

(13:43) Progressive Overload Principle: Leveling Up in Strength and Muscle Building

(14:41) Spotting in Workouts: Ensuring Safe and Effective Heavy Lifting

(16:29) Rep Range Essentials: Aligning Repetitions with Fitness Goals

(17:09) Overcoming Fitness Plateaus: Strategies to Restart Progress

(18:16) Calorie Cycling in Nutrition: Adapting Intake to Training Demands

(20:42) Carb Cycling Explained: Fueling Workouts with Dynamic Carbohydrate Management

(21:28) Conclusion: Empowering Your Fitness Journey with Knowledge

Jonathan Shane is a Functional Nutritional Therapist and an expert in ketogenic nutrition. After overcoming an 8 year battle with bulimia and body image issues, he knows the struggles of finding true health and food freedom. He has devoted his life and experience to helping his clients take control of their health and wellness! He specializes in ketogenic diets, metabolism, and  holistic health. Jonathan found the Ketogenic diet in 2017 and has used it to overcome his own health issues, and has shifted his focus to help others find true health. He is the owner of The Keto Road, a company dedicated to helping others discover their best health through low-carbohydrate nutrition. At The Keto Road, they believe that health starts with a healthy foundation of fat metabolism through a ketogenic approach. He is also the owner of performncegainz.com, a company whose aim is to help everyday people increase their performance. I was fortunate enough to meet Jonathan at KetoCon 2023, his energy is infectious, and I absolutely loved his presentation, titled Individual Keto: How to do keto for YOUR individual needs.
 
Find Jonathan at-

IG- @theketoroad

https://www.theketoroad.com/

https://www.performncegainz.com/

Email- jon@theketoroad.com

Find Boundless Body at-

myboundlessbody.com

Book a session with us here!

Are you in the vicious cycle of eating every couple of hours? Did you know that your body is actually made to live a feast famine cycle? Today, I dive into what metabolic flexibility is and how we can achieve this through feast famine cycling!

You’ll hear more about:

• The 3 main types of macros
• One BIG problem with eating every few hours  
• The role insulin resistance can play in your body
• Stop eating this one thing all of the time!
• How to properly use fat stores for energy
• My favorite way for you to lose weight 
• Why carbs are still necessary in your diet
• And more!

Come ignite the tiny ember that is smoldering inside of you! Get out of survival mode for one day. Choose You! Bring your dreams back to life with a sisterhood of inspiring, courageous women! I want to see you there!! https://thebeevent.com/

Struggling with balancing your hormones? Grab your copy of the The Gutsy Gynecologist's Guide to Balancing your Hormones: https://drtabatha.com/free-guide/

Support your hormone balance- EnergyLift!

Connect with Dr. Tabatha:
Work with us: Schedule a call

Dr. Tabatha's Facebook: https://www.facebook.com/DrTabatha
Dr. Tabatha's IG: https://www.instagram.com/thegutsygynecologist/
Dr. Tabatha's YouTube: https://www.youtube.com/channel/UCWea1x1abLERehb5yn_nfow

It's every ad, "enjoy the foods you love and LOSE FAT!" Well, you actually can. It can be simple if you want to play a numbers game and it can be difficult if you listen to the actual science. The great thing about this episode is you'll get a rather easy explanation from someone who's made of a career of not only building muscle, but cutting out the fat. 

Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.

BiOptimizers, magnesium breakthrough and any other BiOptimizers product is 10% off, just go to magbreakthrough.com/zaddy

Find him at:
IG
YouTube
FB
Twitter
Linkedin

Subscribe or keep tuning in at:
@thelukecook
Tik-tok
thelukecook.com
Youtube
Newsletter

INTRO

2:26 (ADD 30secs to time code if not listening on Spotify):
Philosophy and why he wrote the book

4:48:
How social media changed fitness for him personally and enabled him to put others on the fast track 

6:29:
Making the approach to any and every fitness goal easier, while maintaining a realistic healthy balanced lifestyle. 

9:35:
A balanced way to break down a meal for the average person. Base line is 40-40-20.

11:14:
Gluconeogenesis. Is caloric deficit the only way to lose fat?

13:50:
The hazards of using fats as a fuel source and carb shaming.

16:52:
Carb cycling - five day approach - made easy.

20:54:
Looking at grams of carbohydrates and how to measure that in a real way, daily.

24:50:
Importance of types of meals and how you structure the meals around your day.

26:42:
3’s! Favorite protein, carbs, fats, sauces and sweeteners.

29:45:
Salt and utilizing it for a vascular lean look.

31:56:
The sweeteners, and the science and pitfalls to be weary of.

33:52:
Zaddy is considering a carb cycle and here’s a quick way to do it yourself too.

See omnystudio.com/listener for privacy information.

Are you stuck on the sugar rollercoaster and used to feeling hangry and sluggish all the time? So many of us are! I am bringing back The Gutsy Hormone Solution, an 8-week program, starting November 27th, and I can’t wait to share this with you! Since so many of us are used to the snack industry training us to eat every few hours, we don’t ever get to the fat burning stage but I'm going to show you how!

You will learn:

• How to eliminate snacking
• How to only eat 3 meals a day
• Shortening your window of eating and make sure you are eating enough
• Make the change from sugar burner to fat burner
• And more!

The Gutsy Hormone Solution: https://2exx2r0j.pages.infusionsoft.net/

Connect with Dr. Tabatha:
Dr. Tabatha's Website: https://www.drtabatha.com/
Dr. Tabatha's Facebook: https://www.facebook.com/DrTabatha
Dr. Tabatha's IG: https://www.instagram.com/thegutsygynecologist/

Come ignite the tiny ember that is smoldering inside of you! Get out of survival mode for one day. Choose You! Bring your dreams back to life with a sisterhood of inspiring, courageous women! I want to see you there!! https://thebeevent.com/

Struggling with balancing your hormones? Grab your copy of the The Gutsy Gynecologist's Guide to Balancing your Hormones: https://drtabatha.com/free-guide/

Support your hormone balance- EnergyLift!

Connect with Dr. Tabatha:
Work with us: Schedule a call

Dr. Tabatha's Facebook: https://www.facebook.com/DrTabatha
Dr. Tabatha's IG: https://www.instagram.com/thegutsygynecologist/
Dr. Tabatha's YouTube: https://www.youtube.com/channel/UCWea1x1abLERehb5yn_nfow

Have you struggled seeing results with conventional diet recommendations? Have you tried certain diet styles that just did not work, or only worked for a little while until you ended up right back where you started? Today’s guest, Shana Hussin, is a registered dietician with 20+ years in the field, but really found the key to metabolic flexibility after searching for answers with a family health condition. She focuses on intermittent fasting done right!

You will hear:

• The difference between sugar burners and ketone/fat for fuel burners
• How changing how often and what kinds of foods you eat can heal your metabolic issues
• How conventional “diets” have been manipulated over time by the food industry
• How your body prioritizes its’ fuel options
• 5-Steps to achieving nutritional PEACE
• And so much more!!

More about Shana:

Shana Hussin is a registered dietitian nutritionist (RDN) and metabolic health and weight loss expert.

She is the host of the top-rated nutrition podcast Fast To Heal Stories, where she helps listeners reverse weight loss by teaching them a low-insulin lifestyle. Shana uses intermittent fasting and timed eating along with therapeutic carb restriction as key strategies to achieve lifelong health.

After struggling with her own health issues and experiencing the failures of the conventional health and nutrition industries, Shana developed various online programs and wrote her best-selling book, Fast To Heal, to help as many as possible reverse insulin resistance with her proven 5-step system.

Connect with Shana:

Grab Shana's book, Fast to Heal  here: https://www.amazon.com/Fast-Heal-Achieving-Nutritional-Resistance/dp/B0874JXVP7/ref=sr_1_1?crid=2BA6HBKUD533K&keywords=fast+to+heal+shana+hussin&qid=1658871729&sprefix=fast+to+heal%2Caps%2C124&sr=8-1

Website: https://www.fasttoheal.info/

Take the Carb Quiz here: https://www.fasttoheal.info/carbquiz

Instagram: https://www.instagram.com/shana.hussin.rdn/

Podcast: Fast to Heal Stories

Connect with Dr. Tabatha:

Dr. Tabatha's Website: https://www.drtabatha.co

Come ignite the tiny ember that is smoldering inside of you! Get out of survival mode for one day. Choose You! Bring your dreams back to life with a sisterhood of inspiring, courageous women! I want to see you there!! https://thebeevent.com/

Struggling with balancing your hormones? Grab your copy of the The Gutsy Gynecologist's Guide to Balancing your Hormones: https://drtabatha.com/free-guide/

Support your hormone balance- EnergyLift!

Connect with Dr. Tabatha:
Work with us: Schedule a call

Dr. Tabatha's Facebook: https://www.facebook.com/DrTabatha
Dr. Tabatha's IG: https://www.instagram.com/thegutsygynecologist/
Dr. Tabatha's YouTube: https://www.youtube.com/channel/UCWea1x1abLERehb5yn_nfow

In this episode, Mike dispels several myths about carbs and the role they play in achieving your body composition goals and overall health. There are a lot of myths out there regarding carbs and Mike breaks them down one by one to give you a more complete picture to make better decisions for yourself.

The POP Supplement store is officially here! Choose between Neurotype bundles or individual products that are designed to prime your brain and body for optimal results!
CLICK HERE.

Want 20% off any Organifi product? This is an exclusive offer for Mind Over Macros listeners. Simply go to organifi.com/popfam and save 20% off any of their amazing products like green juice or red juice, both of which Mike uses and mentions in this episode.

Click here to take advantage of this offer!
------------------------------------------------

Click here to apply for coaching!

To understand the secrets to longterm success and your own individual needs, download the audio version of The Personality Diet.

Get your copy here!!

For some amazing resources and to be a part of a badass community, join our FB group HERE

The FREE personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.

Take the assessment here!

To learn more about Neurotyping, visit www.neurotypetraining.com

Follow Mike on IG at @coach_mike_millner
Learn more about POP at www.peakoptimizationperformance.com

In this short, I quickly explain why we carb cycle.

Click below to access the show-notes @ https://zecohealth.com/benefitscarbcycling/

Click below to access The Zeco Recommdation Page for products I recommend for fitness, health & fatloss @

https://zecohealth.com/recommendations/

In this comprehensive keto-cycling episode, Dr. Stephanie reveals how keto relates to your thyroid function and ways to improve Reverse T3. You'll learn how to go from a caloric dip on keto through the process of re-feeding, and carb backloading. Dr. Stephanie will share her favorite foods to support your thyroid function, and explain what happens to your insulin sensitivity when you exercise too much. You'll find out the main reason why you need to cycle your carbs, what carbs to eat, and Dr. Stephanie's surefire cycling strategy.

Join the Hello Betty AMA here: https://hellobetty.club/ama

We’d like to thank our sponsors, 

Athletic Greens - redeem an exclusive offer here: athleticgreens.com/stephanie

LMNT Electrolytes - A FREE 7-flavor sample pack! - https://www.drinklmnt.com/DrEstima

Orion Red Light Therapy - get 10% off your order with Promo Code “STEPHANIE10” https://www.orionrlt.ca/?ref=Stephanie

Lumen - get $25 off your order with Promo Code “DRSTEPHANIE25” https://www.lumen.me/?fid=1799

Ancestral Supplements - Use Promo Code “ASA10” for 10% off any purchase https://shop.ancestralsupplements.com/discount/Tribe10?rfsn=5900205.652074&utm_source=refersion&utm_medium=affiliate&utm_campaign=5900205.652074

PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10” - https://oxfordhealthspan.com/products/best-spermidine-supplement

And follow me on social:

Instagram: https://www.instagram.com/dr.stephanie.estima

Facebook: https://www.facebook.com/groups/betterwithdrstephanie 

Join the Hello Betty Community here - https://hellobetty.club/membership/

Episode Overview:  

• 0:30 Introduction
• 1:22 Thyroid Function and Keto
• 4:15 How To Improve Reverse T3
• 5:35 Caloric Restriction On Keto, Refeeds & Carb Backloading
• 8:42 Foods For Supporting Thyroid Function
• 10:57 Insulin Insensitivity and Over Exercising
• 15:31 Why You Need To Cycle Carbohydrates
• 17:39 What Types Of Carbohydrates?
• 20:17 Cycling Carbohydrates Cont.
• 25:50 Stephanie's Cycling Strategy
• 26:00 Conclusion

Join the Hello Betty AMA here: https://hellobetty.club/ama

Get yourself a copy of my best-selling book, The Betty Body - https://bettybodybook.com

Join the Hello Betty Community here - https://hellobetty.club/membership/

GET THE BOOK:
https://www.simonandschuster.com/books/The-Catching-Point-Transformation/J-David-Prologo/9781642939224?fbclid=IwAR27pczQiUfC4qlz-MOD6auskqfj9Q4jwE5_4YLWwej8c_OAqEWsITBKqq0

www.drprologo.com

Twitter: https://twitter.com/jdprologo
Facebook: https://www.facebook.com/jdprologo
Instagram: https://www.instagram.com/jdprologo/
Youtube: https://www.youtube.com/channel/UCISthTHjqHbrsUTSz8DvTNA
LinkedIn: https://www.linkedin.com/in/j-david-prologo-md-fsir-abom-d-40071861/

PATREON: https://www.patreon.com/minddogtv

TRUE FIRE GUITAR MASTERY: http://prf.hn/click/camref:1101lkzyk/pubref:minddog

Sponsors:

https://ada6fetbh2x45nefxism5wyv3r.hop.clickbank.net/?tid=MINDDOGTV

https://podmatch.com/signup/minddogtv
https://mybookie.com Promo Code minddog
https://record.webpartners.co/_6_DFqqtZcLQWqcfzuvZcQGNd7ZgqdRLk/1
https://apply.fundwise.com/minddog
https://myvitalc.com/minddog. promo code minddogtv
https://skillbuilder.academy/dashboard?view_sequence=1601856764231x540742189759856640&promoCode=MINDDOG100OFF
https://shareasale.com/r.cfm?b=599839&u=1659788&m=52971&urllink=&afftrack=

https://enticeme.com/#minddog

In this episode, Mike answers your questions! How long will it take to lose 75 lbs? Should I be carb cycling for better results? When reverse dieting, is it better to build slowly or jump right back up to maintenance? Find out the answers to all of these questions and more!

Want 20% off any Organifi product? This is an exclusive offer for Mind Over Macros listeners. Simply go to organifi.com/popfam and save 20% off any of their amazing products like green juice or red juice, both of which Mike uses and mentions in this episode.

Click here to take advantage of this offer!
------------------------------------------------

Click here to apply for coaching!

To understand the secrets to longterm success and your own individual needs, download the audio version of The Personality Diet.

Get your copy here!!

For some amazing resources and to be a part of a badass community, join our FB group HERE

The FREE personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.

Take the assessment here!

To learn more about Neurotyping, visit www.neurotypetraining.com

Follow Mike on IG at @coach_mike_millner
Learn more about POP at www.peakoptimizationperformance.com

This is part three of my Q&A podcast series where I answer your questions. In this episode I discuss how to address and fix pelvic tilt issues, carb cycling diets, how to not give up your identity to a particular role in life, what separates the most successful clients from those who don't make progress, and what supplements I recommend. Thank you for listening! 

Email me here: https://figarellesfitness.com/
Instagram: https://www.instagram.com/
Facebook: https://www.facebook.com/figarellesfitness

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week Jenn's talking about Carb Cycling. This one comes as a listener request to help us understand this latest diet trend. What is it? Should we try it? And is it the magic bullet we're looking for? In just a few minutes Jenn gives us all these answers and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/      

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Derek & Kristy discuss updates on their life. From date nights to nutrition, this episode is a mixed bag!

In this episode with FASTer Way to Fat Loss certified coach, Le Bergin, we discuss the workouts that are strategically and uniquely paired with our nutritional intake. Basically, on low-carb days, we do high-intensity interval training, and the important weight training workouts are done on days we consume carbohydrates. 

Speaking of carbs, be sure to listen to the end of this episode to learn about the donut! 🍩 

Other topics discussed:

• Modifications
• Efficiency of the workouts
• Bone density
• Fighting the vicious cycle
• Progress over perfection

Recommended on the show:

• The Cabral Concept with Dr. Stephen Cabral - 1210: How to Burn More Body Fat in Less Time. 

Check out these FREE resources:
Fat Loss Quiz
How to Lose Belly Fat FAST
Beginner’s Guide to Counting Macros
Introductory Guide to Intermittent Fasting
Sugar Detox Guide
Carb Cycling
What are MACROS and Why Do We Track Them? 

Brought to you by Angela Shurina
EXECUTIVE HEALTH AND OPTIMAL PERFORMANCE COACH
Change in days - not in years!
"🧠 NO MIDDAY SLUMP" - Secrets of Neuroscience PDF Report https://BrainBreakthroughCoach.com/newsletter