Episode 18: Beating the Afternoon Energy Slump, Post Exercise Nutrient Timing for Intermittent Fasting, & Shifting Your Mindset Around Aging
One thing that comes with being a health, nutrition, and performance coach is people ask me a lot of questions.
Like A LOT of questions.
ALL the time.
But honestly? That’s probably one of my favorite parts about being a coach (you know - the whole helping people figure out how to live better lives part).
Don’t get me wrong, I love getting to talk to interesting and inspiring guests and nerding out on some of the most recent research and claims around nutrition, mindset, and performance too.
But getting to talk about what YOU my listener has on your mind is an extra special honor - I’m not just saying that.
And that is what today’s episode is all about - questions that end up in my inbox and DM’s asking my thoughts and help on a variety of topics like how to avoid the dreaded afternoon slump, get better sleep at night, get proper post-workout nutrition in when you’re intermittent fasting, and much more!
I can’t think of a better way to close out 2022, can you?
Here’s a brief overview of the episode:
[1:42] What could I eat for lunch that won’t make me so sleepy?
[12:07] Optimizing your sleep environment
[15:54 Is fasted cardio better for weight loss?
[19:39] Are you supposed to eat a certain amount of protein within a certain timeframe after exercising and how does that affect people that intermittent fast?
[27:03] Getting older and how do you keep from comparing today's self to 10 years ago self?
[31:52] What are the top sports everyone should at least try?
Links And Studies Mentioned In This Episode:
Performance Rx Podcast Episode 12: Hacking Your Sleep
Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013 Jan 29;10(1):5.
Hoffman JR, et al. Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men. Int J Sport Nutr Exerc Metab. 2009 Apr;19(2):172-85.
Werner GG, Riemann D, Ehring T. Fear of sleep and trauma-induced insomnia: A review and conceptual model. Sleep Med Rev. 2021 Feb;55:101383.
Borbély AA, Daan S, Wirz-Justice A, Deboer T. The two-process model of sleep regulation: a reappraisal. J Sleep Res. 2016 Apr;25(2):131–43. Available from: http://dx.doi.org/10.1111/jsr.12371
Shook, N. J., Ford, C., Strough, J., Delaney, R., & Barker, D. (2017). In the moment and feeling good: Age differences in mindfulness and positive affect. Translational Issues in Psychological Science, 3(4), 338–347. https://doi.org/10.1037/tps0000139
