Ep 132: Overfed and Undernourished Part 2

Ep 132: Overfed and Undernourished Part 2

I think that most of us, weight problem or no weight problem, are overfed and undernourished. We focus on foods that deliver an imbalance of energy & nutrition. We get plenty of energy in the form of calories but we starve our bodies of the nutrients they need for both proper & optimal function.

Specifically, in this overfed and undernourished 2 part series, I want to talk about 5 nutrients I feel most of us aren’t getting enough of. I’ll dive into why they’re important and how we can get more.

Did you miss part 1? No worries – you can listen to it here.

While you’re here, don’t forget to hop on the free VIP email list to get your 100 fat loss meal ideas with over 30 killer recipes!

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Overfed and Undernourished Part 2

overfed and undernourished part 2 We have a tendency to rely on processed foods that deliver energy without nutrition (or with little nutrition). This leads to “malnutrition of affluence” or a situation of being overfed and undernourished.

We simply aren’t giving our bodies the raw materials they need to function optimally. This leads to:

  • Obesity
  • Fatigue
  • Inflammation
  • Chronic disease

Instead of looking at health & weight loss through the lens of restriction and deprivation, I’d encourage everyone to focus on equipping your body to function optimally so it creates a state of leanness, energy and vitality. When making food choices, ask yourself:

  • Is this energy & nutrition or one without the other?

In this series, I want to focus on 5 things I feel we need more of. In part one, I talked about essential fatty acids & vitamin D.

In today’s episode of overfed and undernourished, I’ll be tackling B vitamins, probiotics and magnesium.

Specifically, we’ll look at:

  • What they are
  • What they do
  • The problems related to deficiency
  • How to consume more
  • What increases our body’s need for these

Related to B vitamins, this episode addresses:

  • How B vitamins help the body generate energy from food
  • How energy & metabolism are impacted by B vitamin deficiency
  • What is methylation & how does B vitamin status impact methylation?
  • Signs of B vitamin deficiency
  • Factors that deplete our B vitamin status
  • Foods rich in B vitamins
  • Challenges with mega dose B vitamin supplements

Related to magnesium, this episode addresses:

  • What magnesium is and its function in the body
  • Prevalence of deficiency
  • Signs of deficiency
  • Factors that deplete magnesium
  • How magnesium impacts insulin
  • How magnesium influences fat loss
  • Why magnesium is required for energy generation
  • Foods rich in magnesium

Related to probiotics, this episode addresses:

  • What they are & why they are important
  • The prevalence of bacteria in the human body
  • Why bacterial balance significantly impacts health & fat loss
  • Factors that disrupt our microbiome
  • Factors that restore our microbiome
  • Considerations for supplementation

Resources

Carb Strategies for Effortless Fat Loss

Probiotics & Fat Loss

Magnesium for Health & Fat Loss

Your Questions About Magnesium

Alcohol & Fat Loss

Fat Loss Meals for Less Than $1.99

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Ep 132: Overfed and Undernourished Part 2

Ep 131: Overfed and Undernourished Part 1

I think that most of us, weight problem or no weight problem, are overfed and undernourished. We focus on foods that deliver an imbalance of energy & nutrition. We get plenty of energy in the form of calories but we starve our bodies of the nutrients they need for both proper & optimal function.

Specifically, in this overfed and undernourished 2 part series, I want to talk about 5 nutrients I feel most of us aren’t getting enough of. I’ll dive into why they’re important and how we can get more.

While you’re here, don’t forget to hop on the free VIP email list to get your 100 fat loss meal ideas with over 30 killer recipes!

Listen Now

Download Episode

overfed and undernourished

Overfed and Undernourished Part 1

We have an unfortunate tendency to rely on processed foods that deliver energy without nutrition (or with little nutrition). This leads to “malnutrition of affluence” or a situation of being overfed and undernourished.

We simply aren’t giving our bodies the raw materials they need to function optimally. This leads to:

  • Obesity
  • Fatigue
  • Inflammation
  • Chronic disease

Instead of looking at health & weight loss through the lens of restriction and deprivation, I’d encourage everyone to focus on equipping your body to function optimally so it creates a state of leanness, energy and vitality. When making food choices, ask yourself:

  • Is this energy & nutrition or one without the other?

In this series, I want to focus on 5 things I feel we need more of. In part one, I’ll be focusing on essential fatty acids & vitamin D.

In today’s episode I’ll focus on essential fatty acids and:

  • What they are
  • What they do
  • The problems related to deficiency
  • The problems with the Standard American Diet & essential fatty acids
  • How to consume more
  • The difference between omega 3s and omega 6s
  • How to reduce omega 6s
  • How to increase omega 3s

chris kresser omega 6 and 3 prevalanence

Related to vitamin D, this episode addresses:

  • What it is
  • What it does
  • The problems related to deficiency
  • 3 ways to increase vitamin D
    • Sunshine
    • Food
    • Supplementation

In the next episode of this series we’ll tackle

  • Magnesium
  • B Vitamins
  • Probiotics

Resources

Omega 3 Fatty Acids

Omega 3s and 6s in food – chart mentioned in episode

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What I Ate Wednesday

What I Ate Wednesday

Since I stopped doing the “What I Ate Yesterday” segment of the podcast, I told everyone I’d do more of these random What I Ate Wednesday posts to give you some insight.

This is not to suggest that you should eat what or how I eat. Remember that my #1 food rule is to eat foods I love that love me back.

I build my meals around foods I look forward to eating (avoiding deprivation and FOMO) that are also foods I feel good about afterwards. This includes feeling good about it physically & emotionally. I avoid foods that make me feel guilty, frustrated, disappointed, bloated, heavy, etc.

The foods I love that love me back might not be the same foods you love that love you back. That’s totally fine. If you aren’t sure where or how to get started, check out the Golden Rules of Carbs & Fat Loss.

Now…my day in food.

4 ways to beat the bad days

It always begins with coffee. I pray that there is never a day that begins without coffee. I wake up at 4:30am to the sound of the coffee grinder. I enjoy my coffee all morning and don’t usually have a meal under after my workout. This isn’t exclusively the case, but more often than not.

I leave for the gym around 8am for my 8:30 workout. My workouts are a mix of strength & HIIT. I’m not going to go into that here but I do include a basic summary of my weekly workout in my emails to my free VIP list

After my workout I had a large bottle of water and special treat! I stopped by Village Juice Co in Winston Salem, NC to pick up a bottle of their coffee bender. It’s a blend of cold brew coffee, almonds, water, date, cinnamon, vanilla and himalayan sea salt. Divine. If you’re in the area, check them out. I’m a big fan of bulletproof coffee but this was the perfect treat today.

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I don’t like to eat right after my workouts so the coffee was just what I need to hold me over for a bit. Around noon, I made my standard brunch fare. My delicious breakfast salad with eggs, bacon & avocado. I’ve written about it & shared the recipe on the blog because once people try it, they immediately see how amazing & filling it is!

favorite fat loss meals

Around 4:30pm I decided to have a handful of walnuts. I wasn’t really hungry (I told you, my breakfast salad fills me up forever) but someone was talking about walnuts & I happened to have some. Love these little guys & they are one of the few types of nuts that I’m not likely to overeat. I don’t keep cashews, almonds or macadamias in the house because they “mysteriously” disappear too quickly (into my belly).

Dinner was an amazing high fat treat. I was gifted with a killer box of charcuterie and enjoyed a high-fat dinner of cauliflower rice, avocado and hazelnut/sea salt salami. OMG. Amazing. I will say, however, that when I decide on a higher fat meal, I intentionally keep the carbs low. Alternatively, if I have a higher carb meal, I keep the fat low. That’s part of how I keep things fat loss friendly.

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What do you think of these What I Ate Wednesday posts? Do you like them? Want to see more of them? Don’t give a damn? Keep me posted! I want to make sure I’m giving you what you want & need!

When Your ________ Sucks

My workout sucked today. It happens sometimes. Today seemed worse than normal.
If you follow me on Facebook you might be wondering why I only comment about my workouts when they suck. Well, that’s because it’s easy when it’s easy. Nobody needs to understand that a great workout feels great. Or that eating healthy when it feels easy to do so is fun.
We need to be better at making it through the times that AREN’T fun or easy. So that’s why I share my shitty workouts. Because they’re shitty. And shitty isn’t a reason to quit or beat yourself up. It’s just a shitty workout or a shitty choice and shitty things happen.
What we do when shitty things happen or we make shitty choices is the difference between success and the person who chooses easy.
Anyways, back to the workout…
 
It’s probably a combination of training hard + being a little tired + working a wee bit more than I ought to, but the reasons don’t matter.
 
I was not a happy camper this morning.
 
Here’s how it went down:
 
This morning before my workout I logged into the document where my trainer puts my workouts to see what was on the schedule. The strength part of the workout had been modified since I looked yesterday. Scaled back. I checked the revision. Yup, he removed something.
 
My defensiveness should have been a red flag but it wasn’t. I texted him. “Why da change?”
 
He texted back, “How you have felt the last two days [workouts were tough], rest the quads a bit but still get the deadlift work in”.
 
That kinda set my intention to go in and prove him wrong. Prove I didn’t need it scaled back. In short, my ego went into overdrive.
 
In hindsight, I was sore & I was tired. #thategotho
 
We did a few warm up reps on the deadlift. As it go heavier he said, “Do 3 there. We’ll go up once more for your working weight”
 
Those 3 reps were tough. I set the weight down and he said, “We’ll stay right there for today”
 
Inner lion roars.
 
I didn’t fight back. I did my lifts.
 
Now onto the heart of the workout: KB swings, thrusters & wall walks.
 
I felt like I left my muscles at home. It was miserable. He looked unhappy, concerned or both. I got in my head.
 
Incessant inner monologue during the workout goes a little something like this, on warp speed:
I’m letting him down. I’m letting me down. Is this all mental? Push harder. You’re getting weaker. I choose to make this fun & easy. Don’t quit. Am I weak bc I’m focusing on the pain? Imagine this is a PVC pipe. Ok bad idea, you almost threw your shoulder out on that rep. Holy hell why is this so hard today? I’m embarrassed. I choose to make this fun and easy. Is he mad? Push harder. Control your breathing. Don’t quit. I choose to make this fun & easy. This isn’t fun or easy. Keep going. You’re almost there. Where are my muscles? What did I eat yesterday? I should have eaten this morning. I choose to make this fun & easy.
 
I finished. I wasn’t graceful. I wasn’t happy. I felt defeated. Like the weights won & I lost.
 
The weights definitely think they won.
 
But here’s the thing: EVERY time I don’t quit, I win. Every time I face what is hard, I win. Every time I decide not to make excuses, I win.
 
So when your day sucks, keep going.
When your mood sucks, keep going.
When your motivation sucks, keep going.
 
Just keep going.
 
That doesn’t mean every day is going to feel easy. It doesn’t mean that every workout will be crushed. It doesn’t mean that every choice will be perfect or every effort will be 100%. But keep going.
Ep 132: Overfed and Undernourished Part 2

Ep 130: Starting Strong Versus Staying Strong

We need to have a little chat about starting strong versus staying strong.

I’ve been getting a lot of emails lately from people saying that they need a fresh start, the new to begin again, they need a clean slate. Do you need to reset? Does that make sense? Or might that be the exact reason you’re not seeing the progress you want?

I actually think that the resets, fresh starts and do-overs are actually in the way of progress and today I want to tell you why.

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starting strong versus staying strong

Starting Strong Versus Staying Strong

  • We don’t need more strong starts
  • We need strong finishes
  • Starting over often prevents forward progress
  • Do you need to reset or do you need to keep moving?

Resources

How To Make Fat Loss Easy

Breaking Barriers – Overcome Emotional Eating & Self-Sabotage

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