Fuel, Sweat, and Science with Dr. Tiff – Details, episodes & analysis

We all want to let loose sometimes. Or it's a wedding, a birthday, an anniversary, a vacation. What about "cheat days", and how do they fit into a fitness, or body composition journey? Can you have those days, or do they erase weeks of hard work in the gym, hours of meal prepping and counting macros all for one day off.  In this episode, my final FAREWELL episode, I discuss the real data around a "REFEED" day, and whether they work or they are necessary. In what situations are they beneficial, and how you could use them to help your process and progress without worrying about the side effects.  Show Highlights What science is there around a refeed or a cheat day? Who should implement them and how? Thanks, and I might be back soon, but taking a break for now to focus on some other things.

Sylvester Stallone had to sell his dog in order to fund his first Rocky script.  JK Rowling got turned down by 12 publishers before someone picked up the Harry Potter books.  Amazon, Apple...so many tech companies started in garages.  Every March we can't wait for the NCAA Cinderella story. ...NFL playoffs this weekend we saw Jacksonville and San Francisco pull off underdog victories. The underdog mindset brings with it less pressure, a more relaxed approach to challenges with no one holding expectations over your head. In this episode we will talk about how you can cultivate that same mindset as you work toward goal achievement.  Show Highlights Some of the most famous underdog stories.  Why people can always get behind the underdog How we can use this mentality to help drive our own goal achievement Subscribe and Review We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Fuel, Sweat, and Science is all about. It only takes a second and helps us out a lot

Most Nutritionists, Dieticians, and Coaches hang their hat on one philosophy, and we all have to do that in order to help potential clients better understand our approach. In last last decade this idea of Mindful or Intuitive Eating has really taken hold. It tends to position itself as a stark opposition to Macros, or Calorie/numbers based approaches. I think there is a middle ground, and I want you to better understand that. I think macros is a stepping stone to intuitive eating. Learning your body, your patterns, your caloric and macro needs so you can better adhere to an Intuitive plan that is appropriate for you. How do you learn how to effortlessly drive your car to work if you don't first learn the basics and intricacies of the car. Are you ready to make that transition, or do you just want to know where the best place is to start so you can eventually get there? Listen and find out.

Is there a link between the body and the brain? Absolutely. So, can how you feed your body affect neurodevelopmental disorders like ADD or ADHD? In this episode I discuss what the research and my own experiences are showing in how dietary choices relate to ADHD symptoms, and triggers. Diet is not a cure for the disorder. Medication and behavioral therapy are the only found effective treatments, but it certainly cannot hurt to also be mindful of the impact of food on focus and impulse regulation.

It's a perpetual party amongst your now 40 something Frat boys, or your girlfriends from high school. Your group's "rules" have been established. Everyone joins in, no one brings down the group by having HEALTH goals of all things. Sound familiar? Nearly 75% of women, and I am sure a similar percentage of men report that they feel no or little support around their lifestyle choices when it comes to fitness and nutrition. This makes success, consistency, and socializing so hard on the journey.  In the episode I will share some suggestions, tips and tools for combating social circle sabotage and also how to avoid being anti-social during your fitness process.

Fiber is the little known carb that could. What is fiber, and how does it impact our ability to maintain normal blood sugar, moderate hunger, manage cholesterol and fat storage, regulate digestion...SO many things.  But also we have to be super mindful of how the manufacturers of products are using the low carb, keto craze to over simplify fiber. In order to drive down the net carbs (total carbs - fiber & Sugar alcohols), they are infusing a lot of "junk" fiber into products. Many are even falsely claiming carbs just to sell more.  Work on whole foods, quality sources of fiber, and see how it works in your favor on the scale, and otherwise.

Hydration is a buzz word in the fitness industry. We are instructed to drink lots of water to “stay hydrated.” Yet, many of my clients who follow this advice still struggle with water retention, bloating, and excessive thirst. Why is this? I’m diving into that topic today. We’re discussing all things drinking water, sodium intake, water retention, and dehydration. It’s very important that we understand how water works in our bodies, what electrolytes do, and the chemistry behind all of this. Tune in to learn more about all of this! Show Highlights: How water moves throughout your body. Where electrolytes are found in your body and how they work. How electrolytes and water work together. How to maintain homeostasis in your body. Why magnesium is so important. Subscribe and Review We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Fuel, Sweat, and Science is all about. It only takes a second and helps us out a lot! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.

Do you think a peanut butter toast in the morning is enough to get you through the day? The truth is, the peanut butter itself is not a complete protein. And it also just doesn't have a lot of protein. When you compare that to your daily protein requirement, you might only get six or eight grams in there. So what are the best protein sources out there? And how much protein do you actually need to begin with? The food and supplement industry is grabbing hold of the benefits of protein, and then they’re just blowing them way out of proportion. Even manufacturers of nuts, cereals, and breads are all claiming to be high in protein that can fuel your body. First off, protein is not a fuel source, well at least, not a primary fuel source.  There is a LOT of misinformation about protein that’s circulating in the fitness and nutrition space today. And so, we’re going to be busting a lot of myths around protein. Let’s tackle what protein really is, its benefits, its timing and spacing in terms of pre and post-workout meals, and the best protein food sources and supplements.  At the end of the day, you need to understand the role of protein in rebuilding muscles and how protein synthesis works to help you recover, and understand which sources are most absorptive and most bioavailable so you can get the most of what you’re eating during the day. In this episode, you will hear: The definition of a complete protein Clarifying the claims of protein being fuel  Why do you need protein? The best sources of protein Understanding BCAAs The best protein powder or bar supplement How much protein do you need? The anabolic window theory How to boost protein synthesis and slow down the breakdown Subscribe and Review Share your thoughts and ideas with us and email me at drtiff@workwithdrtiff.com. I’d love for you to give me a review on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com Let them know I sent you.

There is one thing I always tell my clients and put on my marketing material: I don’t want repeat customers. This may sound like a funny thing to say as a health and fitness coach. It’s unfortunately very common for people who have lost weight to gain it all back. However, this doesn’t have to be the norm. My goal is to educate my clients about metabolism restoration and reverse dieting after they lose weight so they don’t become repeat customers. That’s what I’ll be discussing in today’s episode as well. I’m going to explain what a reverse diet is and how to do one properly. If done successfully, a reverse diet can give you so much more flexibility and freedom in your life after weight loss. Tune in to learn all about it. Show Highlights: Why it’s so easy to gain weight back after significant weight loss. What happens to our metabolism and other bodily functions when we go on an intense diet. What a reverse diet is. Why you need to be patient during a reverse diet. How to properly begin a reverse diet. Signs that this may be a good next step for you. How reverse dieting can help you find your maintenance calories. Subscribe and Review We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Fuel, Sweat, and Science is all about. It only takes a second and helps us out a lot! Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.

Because I work in a physical therapy office, I run into patients all the time who are going through an orthopedic setback. I see their struggles and the way many of them just try to grin and bear it.  However, it doesn’t have to be that way. There is so much more we can do to make our recovery process easier and quicker, especially with our nutrition. In this episode, I’m going to cover some of the ways nutrition can help with recovering from surgery or an injury. Your nutrition is truly paramount to this process. It has the power to kickstart your healing. Tune in to learn the habits and practices to get into regarding your nutrition after surgery. Show Highlights: Why you should not restrict your calories after surgery. Why it’s important to focus on high fiber foods after having surgery. How to deal with nausea from painkillers. How to prevent a loss of muscle mass post-surgery. Anti-inflammatory foods and drinks. Supplements to consider taking during recovery. How to support your children’s nutrition after they have surgery. Subscribe and Review We’d appreciate you subscribing to this podcast and leaving an Apple Podcasts review. Reviews help others discover and learn what Fuel, Sweat, and Science is all about. It only takes a second and helps us out a lot! *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.