Welcome to our Stronger with Age mini series, where we dive into the science & strategies behind living your best, strongest, and healthiest life—at any age! In this episode, we share the science behind why strength training, bone health, and functional movements are key to aging well. Whether you're 20 or 70, we want to help you learn how to build a strong foundation for a long & healthy life!
In this episode we explore how labeling food as 'good' or 'bad' negatively impacts our eating mindset and ultimately leads to to the binge/rectrict cycle. We discuss strategies to cultivate a more positive outlook and share pracitcal tips to help you overcome food shame and guilt, develop a healthier relationship with food, and enjoy your favorite foods!
In this episode, we share our contrasting experiences with low appetite and explore the various factors that influenced our struggles. Laura's challenges stemmed primarily from acid reflux, while Gina faced a drastic loss of appetite due to overwhelming life stressors following her father's passing.
We delve into the signs and symptoms we encountered, the helpful strategies we discovered, and the misconceptions that made our journeys even tougher.
Join us as we offer insights and practical tips for anyone experiencing a similar situation, emphasizing the importance of self-compassion and understanding the root causes of appetite changes.
Whether you're dealing with stress, health issues, or just looking for ways to improve your relationship with food, this episode provides valuable support and guidance.
In this episode, we discuss Laura's experience with acid reflux (GERD/LPR) and gastritis over the past year and a half. We talk about her personal experience including symptoms, clinical interventions (diet & lifestyle changes, medications/supplements) that helped her feel better, and the importance of advocating for yourself if you're experiencing health issues. We also discussed some trigger foods with reflux, and some foods, supplements, and supportive treatments that helped improve her symptoms. Whether you're dealing with similar issues or just curious about the impact of gastrointestinal health on overall well-being, this episode aims to provide support and understanding. Tune in for a blend of personal stories and helpful advice tailored for anyone facing the complexities of acid reflux.
In this episode, Gina shares her journey as a sports dietitian for the Worcester Red Sox, Boston's AAA affiliate, during a transformative season. As she embarks on her dream job with a professional team, Gina also navigates the profound unexpected loss of her father, which adds complexity to her experience. Join us as she candidly discusses the highs and lows of this unique chapter in her life, offering insight into the challenges and triumphs she faced along the way. Tune in for an inspiring conversation that blends passion, resilience, and the power of personal growth.
We are back! Season 2 kicks off with Laura & Gina filling you in on where we’ve been and what we’ve been up to since we left off Season 1 (it’s been since February 2023!). This includes Gina’s experience with significant life changes after the unexpected passing of her Dad and starting a new job with the Red Sox as a Sports RD. Laura also gives life updates on recent health issues (acid reflux and health anxiety) and we discuss the importance of prioritizing self-care and mental health during difficult seasons of life.
In this episode we are introducing the basic components of human metabolism relative to total daily energy expenditure (TDEE) aka "calorie burn" or how many calories we are burning on any given day. There are many misunderstandings when it comes to metabolism, so in this episode we break down the 4 components of TDEE including our basal metabolic rate, exercise activity thermogenesis, non-exercise activity thermogenesis, and thermic effect of food. We discuss how they contribute to our metabolism, the variables that impact them, and how to make lifestyle changes to increase TDEE. We also discuss energy balance and highlight the importance of fueling adequately to avoid metabolic adaptation, poor performance/recovery, and other health issues.
Be sure to connect with us on social media and tag us if this episode was helpful!
Follow us at @g_thesportsrd and @balanced.fueling
In this episode we discuss the #1 new year's resolution: to exercise more. We discuss how to set healthy intentions that are realistic, sustainable, and rooted in self-respect. We dig more into reasons why people are often unsuccessful with goals around exercise & movement when approaching it from a negative mindset. We then go over constructive steps you can take that allow you to positively reframe this mindset & transform your relationship with movement. As Sports Dietitians, we are both very passionate about working out and we hope that this episode helps you reframe your goals so you can kick ass in 2023!
Be sure to connect with us on social media and tag us if this episode was helpful!
Follow us at @g_thesportsrd and @balanced.fueling
In our fourth guest episode, we interview Chris Meyer, an engineer, Crossfit athlete and friend who is passionate about health and wellness. Chris lives an active lifestyle (including lots of Crossfit) and we discuss his goals related to keeping up with his high energy needs and strategies to fuel for increasing weight/muscle mass and performance. We discuss some of the challenges that can come with intentional weight gain in a society ridden with diet culture. Give Chris a follow at: @chrisjonmeyer to continue with his journey!
Make sure to follow us at:
@g_thesportsrd
@balanced.fueling
In this episode, we catch up with listeners on what we've been up to including exciting personal and professional updates. A big congratulations to Gina for officially becoming a Registered Dietitian! Catch up with us to hear more about Gina's RD exam experience, wedding planning/deployed fiancé life, and training updates. Hear more about Laura's ankle injury updates including physical therapy, and focusing on performance/recovery throughout the process. We're back to our usual episode schedule after a brief summer hiatus!
Be sure to give us a follow on IG:
@g_thesportsrd
@balanced.fueling
In our third guest episode and first official RD guest on the podcast, we welcome Colby Thibault, RD, LDN, CPT who joins us to discuss former athlete nutrition. In this episode, we meet Colby who is a fellow RD and private practice owner focusing on helping former athletes with the difficult transition from athlete life to fueling for real life. Colby discussed her own story as a college athlete and how she became inspired to focus on this area of nutrition. We review common struggles of athletes and former athletes in their transition to post-sport life and the nutrition challenges that come along with it. Be sure to follow Colby at @former.femaleathlete.nutrition on instagram!
And follow us:
@g_thesportsRD2b
@balanced.fueling
In this episode we talk about a very important topic… setting nutrition & fitness goals! We first review common mistakes made when goal setting, such as choosing goals that are not behavior/action focused and setting extreme or all-or-nothing goals, both of which do not set you up for sustainable behavior change. We review the importance of setting SMART goals, which provide actionable steps that are realistic to get you to where you want to be. We also talk about how evaluating your progress and improving should be approached without criticism or negative self-talk, and how to reframe your mindset around goal setting.
Make sure to follow us on IG: @g_thesportsrd2b & @balanced.fueling
In our first myth-busting episode, we review the carnivore diet (a popular fad diet these days) and discuss the health and nutrition risks associated with this restrictive diet. We discuss its impact on cardiovascular health, relationship with food, and nutritional status. Fad diets like this are often promoted by fitness influencers or coaches that have little to no nutrition training. We give our RD review of why this diet is so problematic and potentially dangerous for those following it. We want you to be informed when making nutrition decisions and we hope this episode convinces you to not fall victim to restrictive and non evidence-based diets such as the carnivore diet.
Make sure to give us a follow on IG!
@g_thesportsrd2b
@balanced.fueling
This episode is our second guest episode and we are joined by dietetic intern/RD2Be Ali McGowan, who is currently working with Laura in one of her internship rotations. This episode will be of particular interest for those who are thinking about a career in dietetics and want to learn more about the path to becoming an RD. You will hear more about how Laura, Gina, and Ali determined that nutrition & dietetics was the field for them, and their own unique path to getting to the RD credential. We include more about our undergraduate experience, dietetic internships, and Master's coursework and the career possibilities in the field of nutrition.
Be sure to follow us on IG: @g_thesportsrd2b , @balanced.fueling , @sproutoutloud
In this episode, we discuss Laura's recent ankle fracture and surgery experience and review recommendations for injury nutrition. We review common struggles and areas of confusion that you might experience during a significant injury. We discuss how and why nutrition is so important for the injury recovery process, including adequate calories, protein, and micronutrients. Spoiler alert: This is NOT the time to cut calories! This episode will be helpful if you've gone through an injury before, are currently dealing with one, or know someone who is recovering from one. If you've gone through a similar experience or have questions about injury nutrition, please reach out and let us know!
Follow us on instagram:
@balanced.fueling
@apex__nutrition
In this episode we discuss the role of parenting practices around food and nutrition habits and how impactful it can be at helping children develop a healthy relationship with food and their bodies. We discuss several topics such as "cleaning your plate", introducing new foods, using food as reward, and diet/body-focused language. We give practical tips for positive food parenting practices such as including children in food decisions, the division of responsibility, and being a positive role model. This episode should be particularly helpful if you are a parent of a young child or are around children often. It also may be helpful if you would like to reflect on your own eating experiences as a child and how it has impacted your relationship with food.
If you're looking for more resources on this topic, feel free to contact us or check out some of the links below:
https://www.ellynsatterinstitute.org
https://www.nhlbi.nih.gov/health/educational/wecan/tools-resources/parent-tip-sheets.htm
In this episode we review tips for navigating the holiday season and having a healthy mindset around food and fitness during this time of the year. We review common mistakes to avoid such as skipping meals, feeling guilty for eating or not eating certain foods, and how to avoid the "all or nothing" mindset. We focus on tips for listening to your body and focusing on what makes YOU feel the best, rather than worry about the opinions of others. We also discuss ways to break free from the "all or nothing" mindset, including enjoying those fun foods, embracing leftovers, and not feeling the need to exercise to "earn" or "burn off" what we're eating. Remember: Holidays are meant to be enjoyed and a time to cherish memories with those closest to you. We hope you have a happy and delicious Thanksgiving!!
Make sure to follow us at @balanced.fueling & @apex__nutrition
In our first guest episode, we host Sydney Collier, a Para-dressage athlete who participated in the Rio 2016 Paralympic Games and more recently was selected as a first traveling reserve for the Tokyo Paralympic Games. Sydney has been working with Laura for the past 1.5 years on an mindful/intuitive eating journey that allows her to fuel for performance without a restrictive mindset she struggled with in the past. We are so grateful to have Sydney on the podcast and share more about her story. This is one of many client interviews to come!
This episode is part 3 of our mini-series on how to properly fuel for workouts! In this episode, we review tips for post-workout nutrition so you can optimize your recovery. Your training is not done until you've recovered with the right nutrition! We discuss what your body needs post-workout and how it impacts recovery and muscle building. We review practical goals for carb and protein targets, and discuss whether or not the "anabolic window" exists. Don't forget to share this podcast if you found it helpful and let us know what our next mini series should focus on!
Make sure to give us a follow on IG: @balanced.fueling and @apex__nutrition
This episode is part 2 of a mini-series where we discuss one of our favorite topics: how to properly fuel for workouts. In this episode, we review tips for intra-workout nutrition to optimize performance. That's right- fueling DURING workouts can be beneficial for certain types of training. We discuss what type of fuel your body needs during workouts, what type of workouts you may want to consider having intra-workout fuel for, and how much to aim for. Stay tuned for the next episode which will cover post-workout nutrition!
Make sure to give us a follow on IG: @balanced.fueling and @apex__nutrition