Achieve Results Nutrition and Wellness Podcast

5 Performance Nutrition Principles from an Ex-Athlete's Decade of ExpertiseIn this episode, the speaker, an ex-professional athlete and nutrition expert, breaks down five performance principles learned over decades in the industry. He emphasizes that proper nutrition is key to optimizing performance and saving time, energy, and money on unnecessary supplements. Key points include: 1) Calories are foundational to energy and performance; 2) Carbohydrates significantly enhance performance; 3) Creatine and Beta-Alanine effectively boost performance; 4) Caffeine as a stimulant for instant performance improvement; and 5) Staying hydrated is crucial for both mental and physical functions. The speaker shares personal experiences and practical tips to help both athletes and everyday individuals enhance their performance and quality of life.00:00 Introduction to Performance Nutrition01:44 The Importance of Calories06:46 Carbs: Your Best Friend for Performance12:21 The Power of Creatine and Beta-Alanine15:23 Caffeine: The Immediate Performance Booster19:14 Hydration: The Forgotten Performance Enhancer23:45 Conclusion and Final Thoughts

Unlock the Secrets of Appetite Hormones: Leptin & Ghrelin Explained for Fat LossIn this episode, we dive deep into the intricate world of appetite hormones—specifically leptin and ghrelin—and their crucial roles in fat loss and appetite management. Learn how understanding these hormones can help you work with your body to achieve your health goals. Discover how leptin, produced by fat cells, and ghrelin, produced in the stomach, affect your hunger, cravings, and metabolism. We'll explore practical strategies for managing these hormones through diet, exercise, sleep, and lifestyle choices. Join us to empower yourself with knowledge and actionable tips for better hormone balance and effective weight loss.00:00 Introduction to Appetite Hormones04:17 Understanding Leptin: The Satiety Hormone10:19 Exploring Ghrelin: The Hunger Hormone17:33 The Problem with Low Nutrient Density Foods18:10 Key Appetite Regulating Hormones19:12 The Role of GLP-1 in Satiety20:59 Insulin and Appetite Control22:13 Strategies for Mastering Appetite Hormones24:37 Lifestyle Habits for Better Appetite Control26:15 Understanding and Managing Insulin Resistance28:23 Leptin: The Fat-Burning Hormone30:54 Practical Tips for Regulating Satiety Hormones32:21 Final Thoughts and Encouragement

Join Adam Ross, a former Division One and professional athlete turned registered dietitian and performance strategist, as he dives deep into conquering food cravings that derail your progress. In this episode, Adam covers the neurobiology of dopamine and reward systems, the role of hormones like leptin and ghrelin, and the psychological and emotional factors influencing food cravings. Packed with science-based strategies, he provides practical tips to manage and reduce cravings, highlighting the importance of habit loops and daily rituals. Ideal for ex-athletes and forever athletes committed to staying fit, this video is your ultimate guide to mastering your nutrition and smashing your goals. Don't miss out!00:00 Introduction: Tackling Food Cravings00:57 Understanding Neurobiology and Dopamine10:11 The Role of Hormones in Sugar Cravings18:59 Psychological and Emotional Factors21:23 Managing Stress and Anxiety21:44 The Vicious Cycle of Poor Sleep and Food Choices23:39 The Power of Habit Loops25:37 Associations vs. Cravings27:10 The Role of Gut Bacteria31:35 Social Triggers and Food Exposure34:54 Science-Based Approach to Managing Cravings38:41 Conclusion and Final Thoughts

In this Episode we tackle the common struggles of staying on track during the holiday season. From avoiding stress, over indulgent meals to finding ways to stay consistent with your workouts, we explore simple tips and tricks to help you maintain balance. Remember, it’s about consistency over perfection- you don’t have to be perfect, just keep the wheels on the bus! Tune in to learn how to enjoy the holidays without guilt while keeping your health and wellness in check!

Mastering Midlife Health: Hormones, Fitness, and Nutrition with Dr. Jannine Krause In this comprehensive episode of the Achieve Results, Nutrition, and Wellness podcast, Adam discusses the intricacies of optimizing women's health, focusing on those over 40, with Dr. Jannine Krause, a specialist in naturopathic medicine and acupuncture. Dr. Krause shares her personal journey from aspiring snowboarder to hormone specialist, driven by her own health battles. The episode covers crucial topics like the importance of blood sugar balance, stress management, and gut health before considering hormone treatments. It delves into the roles of progesterone, testosterone, and toxic estrogens, highlighting the necessity of thorough testing, proper detoxification, and liver function for hormonal balance. The discussion also touches on lifestyle factors, including the impacts of diet and exercise trends such as low-carb diets, intermittent fasting, and high-intensity interval training on hormonal health. Dr. Krause emphasizes personalized approaches to diet, fitness, and hormone supplementation, specifically tailored to individual needs during perimenopause and menopause. Drawing from professional insights and personal experiences, the episode offers comprehensive strategies for managing hormonal health through nutrition, fitness, and lifestyle modifications. Listeners can find more of Dr. Krause's work on her Instagram @DrJanineKrause, her website DrJKrauseND.com, and her podcast, The Health Fix Podcast. The episode concludes with a reminder that the podcast is informational and not a substitute for professional medical advice. 00:00 Introduction to the Podcast 00:47 Special Guest: Dr. Janine Krause 02:43 Understanding Naturopathic Medicine 06:02 Hormonal Health and Fitness 09:50 The Impact of Lifestyle on Hormones 19:00 Food and Fitness Trends for Hormonal Optimization 29:38 The Importance of Recovery and Nutrition 30:16 Avoiding Long Hauls and Embracing Short Bursts 31:36 Diet Recommendations: Focus on Natural Foods 32:14 Menopause and Weight Training Insights 33:09 The Role of Protein and Carbohydrates 40:43 The Impact of Sleep and Stress on Fat Burn 41:42 Bioidentical Hormones vs. Hormone Supportive Supplements 43:35 Customizing Hormone Treatments 49:20 Balancing Hormones Through Lifestyle Changes 52:14 Final Thoughts and Where to Find More Information

Unlocking Nutrition and Fitness: An Inspiring Conversation with Tony Cristodulo In this episode of the Achieve Results, Nutrition and Wellness podcast, host Adam dives deep into the world of nutrition, exercise, and wellness with special guest Tony Cristodulo. Tony, a UFC veteran, BJJ black belt, and renowned fight coach, shares his incredible journey from an obese teenager in Greece to a world-class athlete and coach. They discuss the importance of small wins, behavioral changes, and practical tips for achieving long-term health and fitness goals. Tony emphasizes the significance of internal locus of control, prioritizing protein intake, and increasing fiber in the diet, as well as the importance of mindset and routines. A must-listen for anyone looking to elevate their performance and well-being. 00:00 Introduction to the Podcast 00:40 Meet Tony Cristodulo: UFC Veteran and Coach 01:58 Tony's Journey: From Obesity to MMA Champion 03:51 The Struggles and Successes in Tony's Career 06:05 Transition to Coaching and Personal Training 09:33 Behavioral Insights on Diet and Training 19:18 Small Wins: Building Healthy Habits 29:42 Balancing Nutrition for Fighters and Everyday People 31:02 Achieving Low Body Fat: Consistency and Diet 32:06 The Importance of Quality Food Choices 34:11 Flexibility in Diet: Adherence and Mental Health 41:46 The Role of Willpower in Dietary Choices 47:19 Creating Healthy Eating Habits and Associations 49:39 Key Principles for Ideal Body Composition 55:57 Conclusion and Contact Information

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In this episode, I have the pleasure of sitting down with fitness legend, Frank Sepe.From training in his Queens, NY basement as a kid, to training with Arnold at muscle beach. Frank has been featured on over 500 fitness magazine covers and has created himself a lucrative and lifelong career in the fitness industry in various different roles! In this episode, we discuss how to create fulfillment through Fitness, and the many tips and tricks that Frank uses to stay at the top of the Fitness game well into his 50s! Frank is just a fun loving guy and this is a really down to earth and interesting interview from someone who’s consistency in the nutrition world is second to none! To learn more about Frank, please visit his Instagram account linked below! https://www.instagram.com/frank_sepe/

In this episode, I have the pleasure of speaking to Dr. mike T, Nelson! He is an absolute wealth of knowledge who has spent decades in the nutrition and performance space.In this episode, we get deep into the weeds of both metabolic flexibility and physiologic flexibility! Dr. Mike provides some very real world application to improving your metabolic and physiologic flexibility, ultimately making you a more resilient and higher performing human being! We also discuss heart rate variability (HRV) and how you can utilize your wearable technology to better control your recovery through monitoring your HRV! Mike also get some great tips on how to properly read your HRV data and also how to manipulate your training and lifestyle to make sure that you are recovering properly. For more information from Dr. Mike, please find him on the following links:InstagramWebsiteFlex diet podcast

In this episode, I have the pleasure of speaking to Doug Cook RD, as we review how to improve your health span. This episode is all about anti-aging, and how to improve your quality of life later into life! We talk about the CD 38 protein, and its effect on the aging process, and how to battle against it! Doug also reviews the fitness and nutrition strategies that he himself has been putting to the test to make sure he is aging with grace, and how you can too!To learn more from Doug, please use the following links: https://www.dougcookrd.com/ https://www.instagram.com/your.nutrition.education/

In this episode I discuss the importance of understanding the fundamentals of eating. Calories and Macro nutrient composition of the food a person eats are vitally important, and yet, most people do not understand these terms, let alone understand how to eat in a manner that supports a balanced calorie and macro nutrient intake!So in this episode I review the 4 Macro nutrients and their calorie information, and functions so you can get a better understanding of what, when, and why to choose foods that will support your energy, performance, and body composition needs!

In this Episode I cover how to identify when your diet is longer working. This episode gives you all the signs and symptoms of a bad diet, or a calorie deficit that is longer doing the job, and how to make adjustments that won't reverse your progress and hard work! IG- Adam_Ross_RD FB- Adam Ross Website- arnutrition.net

In this podcast I cover the 5 fundamental skills needed for nutrition mastery that you should focus on before starting to count calories, and I thoroughly review how and why they play such an important role in driving results. The 5 fundamentals are as follows: 1. Protein 2. Fruit and Veg 3. Food and drink quality 4. Food Quantities 5. Hydration