In this episode of the Fuel You Podcast, Ryan Turner, a Registered Dietitian in NYC specializing in sports nutrition, discusses the critical aspects of metabolic health. He emphasizes the importance of understanding key indicators such as fasting glucose, triglycerides, HDL cholesterol, waist circumference, and blood pressure. Ryan also highlights long-term markers like hemoglobin A1C and CRP, which can provide insights into overall health. He introduces various nutrition programs designed to help individuals improve their metabolic health and build sustainable habits for long-term wellness.

Key takeaways from today:

• Metabolic health is crucial for overall well-being.
• Key indicators include fasting glucose, triglycerides, and HDL cholesterol.
• Regular monitoring of blood markers can prevent health issues.
• Understanding waist circumference helps assess visceral fat.
• Blood pressure management is essential for heart health.
• Hemoglobin A1C indicates long-term blood sugar control.
• C-reactive protein (CRP) is a marker of inflammation.
• Nutrition programs can simplify the journey to better health.
• Building sustainable habits is key to long-term success.
• Your metabolic health impacts how you feel and perform.

Jump to topics:

00:00 Introduction to Metabolic Health

12:08 Key Blood Markers for Metabolic Health

17:54 Nutrition Programs for Metabolic Improvement

24:51 Building Sustainable Habits for Longevity

Keywords: metabolic health, nutrition, blood markers, sports nutrition, health strategies, body composition, dietitian advice, wellness, lifestyle changes, health indicators

Thank you for tuning in to this episode of the Fuel You! Podcast. If you're ready to take control of your metabolic health and turn these insights into action, visit my website at foodisfuelnyc.com and schedule a free roadmap call. I'd love to answer your questions and help you craft a personalized plan that aligns with your goals. Let’s fuel your journey for today's body composition goals and your long term health - connect with me today!

If you’ve ever felt like you’re the reason you’re stuck, today we’re tackling the invisible patterns of self-sabotage and how to finally break free.

1. What is self-sabotage?
2. How to identify your patterns
3. Steps to break free

• Recognize the pattern: Awareness is step one.
• Replace it with intention: Develop alternative habits (e.g., replacing emotional eating with journaling).
• Start small: Commit to one behavior at a time - like not skipping meals or scheduling workouts as appointments.

Self-sabotage doesn’t define you. Your awareness and actions do.

What The Fuel You! Podcast is About:

• Evidence-Based Nutrition for Real-Life Goals: Practical and science-backed strategies to support fat loss, muscle gain, and improved brain performance, tailored for everyday life and unique challenges like adult ADHD.
• Mindset, Motivation, and Long-Term Health: Empowering listeners to create sustainable habits, overcome obstacles like binge eating or emotional eating, and redefine their relationship with food for lifelong success.
• Connection and Community: Bringing fresh perspectives through interviews, personal insights, and actionable advice, helping listeners feel seen, supported, and inspired to take charge of their health journey.

In this episode of the Fuel You Podcast, Ryan Turner discusses the importance of habits in nutrition, particularly for those aiming for body fat loss. He emphasizes that while habits are crucial, understanding calories and macros is equally important for achieving specific body composition goals. Ryan also addresses the challenges of binge eating and restriction cycles, the significance of protein, and introduces his Calorie Macro Kickstarter program as a resource for listeners looking to refine their nutrition strategies. He concludes with encouragement for listeners to find what works for them in their health journey.

Start the Calorie Macro Kickstarter

Code FUELYOU25 for 25% off

Takeaways from today:

• Nothing on the internet is new; it's all about packaging.
• Habits support body composition goals and long-term health.
• Calories matter; understanding them is crucial for fat loss.
• Setting realistic expectations for body fat loss is essential.
• Binge eating often stems from a restrict-binge cycle.
• Quality of calories affects body composition and health.
• Protein plays a vital role in muscle preservation and satiety.
• The Calorie Macro Kickstarter helps individuals understand their needs.
• Mindset and habits are important, but so are calories and macros.
• Personalized nutrition strategies can lead to better results.

Jump to Topics:

00:00 Introduction to Habits and Nutrition

06:11 The Importance of Calories and Macros

11:53 The Role of Protein and Quality of Calories

17:48 Final Thoughts and Encouragement

In this episode of the Fuel You Podcast, Ryan Turner discusses the importance of simplifying nutrition and focusing on personal definitions of success. He introduces HABIT24, a practical approach to nutrition that emphasizes achievable daily goals, such as consuming 24 ounces of protein and vegetables/fruits. Ryan highlights the significance of building simple habits for long-term health and body composition goals, encouraging listeners to take actionable steps towards their nutrition journey.

Takeaways

• Nutrition can feel overwhelming, but it doesn't have to be.
• Focus on what works for you and your definition of success.
• Simple habits can lead to significant health improvements.
• HABIT24 is a practical approach to nutrition.
• Eating 24 ounces of protein and vegetables/fruits is achievable.
• Building consistency is key to long-term success.
• Hydration and movement are essential components of health.
• Nutrition should be empowering, not stressful.
• You can start making changes today without feeling overwhelmed.
• Action-oriented strategies lead to real results.

Jump to Topics

00:00 Introduction to Simplifying Nutrition

06:14 The Importance of Simple Habits

11:57 The Science Behind Habit 24

18:02 Practical Tips for Daily Habits

In this episode of the Fuel You! Podcast, Ryan Turner introduces the concept of HABIT24, which emphasizes the importance of consuming 24 ounces of protein and 24 ounces of fruits and vegetables daily. He discusses how this simple approach can simplify nutrition, support long-term health goals, and enhance body composition. The conversation covers the significance of protein and fiber for satiety, the role of hydration and movement, and practical tips for implementing these habits into daily life. Ryan encourages listeners to embrace this straightforward strategy and adapt it to their lifestyles for better health outcomes.

Visit foodisfuelnyc.com/habit25

Takeaways

• Focusing on 24 ounces of protein and vegetables simplifies nutrition.
• Prioritizing protein and fiber supports satiety and muscle maintenance.
• Hydration is crucial for energy, digestion, and fat loss.
• Consistency in movement is essential for balancing energy intake.
• Practical tips can help achieve daily nutrition goals easily.
• HABIT24 is a flexible approach to meal planning.
• Using AI can assist in creating personalized meal plans.
• Nutrition doesn't have to be restrictive to be effective.
• Encouragement to try HHABIT24 for at least a week.
• Food first approach is key to successful nutrition.

Jump to topics

00:00 Introduction to HABIT24: Simplifying Nutrition

03:00 The Power of Protein and Fiber

05:53 Hydration and Movement: Key Components

08:47 Practical Tips for Implementing HABIT24

12:11 Understanding the Flexibility of HABIT24

15:04 Encouragement to Try HABIT24

We're traveling 1800 miles. Listen in with me and find out where we're headed. Keep listening and explore how a change of environment can be incredibly beneficial and how we can take full advantage of it to support our ADHD journey. Let's dive in!

A change of environment has the power to shift our perspective and provide a fresh outlook on life. It allows us to break free from familiar routines, thought patterns, and limitations that may have held us back. By immersing ourselves in a new environment, we open ourselves up to new experiences, possibilities, and ways of thinking.

One way to take advantage of a change of environment is by embracing the sense of novelty it brings. The unfamiliarity of a new place can spark curiosity, stimulate creativity, and increase our engagement with the world around us. This heightened sense of novelty can help boost our focus and attention, allowing us to tap into our ADHD strengths and interests.

When we find ourselves in a different environment, it's important to approach it with an open mind and a willingness to explore. Embrace the opportunity to try new activities, visit new places, and engage in novel experiences. This sense of adventure can help us step out of our comfort zones, expand our horizons, and foster personal growth.

“How To Find Work That WORKS for Your ADHD"

https://ryanmayercoaching.com/courses/⁠

Ryan's first of it’s kind in the ADHD space! SMS based course is available now! Access it now and empower yourself in your career.

Ready to level up with 1-on-1 coaching empower your ADHD brain at wok - book a complimentary call with Ryan to see how to work together to find strategies that work WITH your ADHD! 

https://calendly.com/d/d58-bnx-t5x

Thoughts/Topics discussed in this episode:

- What does ADHD "in the office" look like and how to support it as an ADHD coach

- Nutrition related challenges in the office

- How does nutrition impact the ADHD brain

-Advice you’ve come across for nutrition & training when clients ask about body composition or weight loss

- Supplement recommendations for brain health + product recommendations

Welcome back to the Fuel You! Podcast. In today's episode, we're delving into a topic that many adults with ADHD can relate to: masking. We'll explore what masking is and why individuals with ADHD may engage in this behavior. Specifically, we'll discuss how masking can impact nutrition and training goals related to brain health, body fat loss, and muscle gain. We'll also share effective strategies to prevent masking from hindering these goals.

• Definition of masking in adult ADHD and how it presenting in the real world
• Reasons why individuals with ADHD may engage in masking behaviors
• Negative impacts of masking on nutrition and training goals
• Disordered eating patterns and strained relationship with food
• Pushing too hard in training and neglecting rest and recovery
• Strategies to prevent masking from hindering goals:
• Develop self-awareness and challenge underlying beliefs
• Embrace ADHD and prioritize unique needs
• Seek professional guidance and join supportive communities
• Build a positive relationship with food through balanced nutrition
• Practice mindful eating and listen to hunger/fullness cues
• Adopt sustainable and enjoyable exercise routines
• Prioritize rest and recovery to prevent burnout
• Surround yourself with a supportive network
• Importance of understanding and accepting individuals with ADHD
• Encouragement to create a more sustainable and fulfilling path towards goals

Always love and appreciate you,

Ryan

Welcome back to part 2 of the the Fuel You! Podcast's dive into binge eating. Please go back and listen to part 1 if you haven't already, because in today's episode, we will explore the reasons why an adult and individual with ADHD may experience episodes of binge eating. We'll dive into the underlying causes, discuss why binge eating can be considered a normal response, and provide practical solutions to support healthier eating behaviors.

Understanding the Causes of Binge Eating in Adult ADHD: Binge eating in adult ADHD can stem from various factors, such as emotional dysregulation, impulsivity, and difficulties with self-control. The tendency to seek out immediate gratification, coupled with challenges in managing emotions and maintaining consistent eating patterns, can contribute to episodes of binge eating.

Normalizing Binge Eating in Adult ADHD: It's important to recognize that binge eating in adult ADHD can be a normal response to coping with the challenges and emotions associated with ADHD symptoms. The impulsivity and emotional dysregulation often experienced by individuals with ADHD can lead to seeking comfort and distraction through food.

Practical Solutions to Support Healthier Eating Behaviors: While addressing binge eating in adult ADHD requires a personalized approach, here are some practical strategies that can help support healthier eating behaviors:

1. Establish Regular Meal Patterns:

   • Stick to regular meal times to maintain consistent energy levels and reduce the likelihood of excessive hunger that may trigger binge eating.

2. Emphasize Balanced and Nutrient-Dense Meals:

   • Prioritize a balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. This can help stabilize blood sugar levels and provide essential nutrients for optimal brain function.

3. Mindful Eating Practices:

   • Practice mindfulness during meals by slowing down, paying attention to hunger and fullness cues, and savoring each bite. This can help improve awareness of eating patterns and promote more intentional food choices.

4. Emotional Regulation Strategies:

   • Develop alternative coping mechanisms for managing emotions, such as engaging in physical activity, journaling, deep breathing exercises, or seeking support from a therapist or support group.

5. Seek Professional Support:

   • Consult with a healthcare professional or registered dietitian experienced in working with ADHD and disordered eating to create an individualized plan tailored to your specific needs.

It's important to remember that progress takes time, and setbacks may occur along the way. Practice self-compassion and focus on gradual improvements rather than aiming for perfection. Celebrate small victories and seek support from loved ones or ADHD support groups to stay motivated on your journey towards healthier eating habits.

Always love and appreciate you,

Ryan

Binge Eating Part 1 is a fun episode. I get to return to some of by "bread of butter" of what I do, the area of nutrition and supporting people that I'm so passionate about. It's important to differentiate between binge eating and traditional overeating to better understand their impact on all individuals and of course adults with ADHD. Let's break down the definitions and characteristics of each:

1. Binge Eating:

   • Binge eating involves consuming an unusually large amount of food in a short period, accompanied by a sense of loss of control and feeling unable to stop eating.
   • It often occurs in episodes and is associated with intense guilt, shame, or distress afterwards.
   • Binge eating may involve eating rapidly, eating when not physically hungry, and continuing to eat even when feeling uncomfortably full.

2. Normal Overeating:

   • Normal overeating refers to consuming larger portions or eating more than usual without feeling a loss of control.
   • It may occur on occasion, such as during special occasions, celebrations, or social gatherings, and does not result in overwhelming guilt or distress.

Factors Influencing Binge Eating in ADHD

1. Impulsivity and Emotional Dysregulation

2. Reward-Seeking Behavior

Differentiating Binge Eating from Normal Overeating

1. Loss of Control

2. Emotional Distress

What can you do now, seek support and practicing mindful eating. If you or someone you know is struggling with binge eating, seeking professional support from a healthcare provider, therapist, or Registered Dietitian is crucial. Incorporating those mindful eating practices can help develop a healthier relationship with food and prevent binge episodes.

Take away from this is that it's important to understand the distinctions between binge eating and traditional overeating is essential for all individuals and adults with ADHD. Recognizing the loss of control and emotional distress associated with binge eating can guide individuals towards seeking appropriate support and implementing strategies to manage their eating behaviors. Remember, reaching out to healthcare professionals and practicing mindful eating can contribute to developing a healthier relationship with food. Thank you, as always for coming by and being a part of the Fuel You! Podcast. I look forward to bringing you more valuable insights in our future episodes.

Love and appreciate you,

Ryan