In this episode of the Well Refined Podcast, Jenna and repeat guest, nutritionist Gina Render, explore the essentials of nutrition, focusing on macronutrients, the importance of protein, fats, and carbohydrates, and how they impact health and performance. They discuss the role of metabolism, especially as it relates to aging, and emphasize the significance of building muscle through proper nutrition. The conversation also covers practical dietary recommendations, the importance of fiber, and the role of supplements in achieving health goals. Listeners are encouraged to adopt a balanced approach to eating, focusing on real foods and mindful consumption.
Takeaways
Protein is essential for building and repairing tissues.
Fats are crucial for hormone regulation and brain health.
Carbohydrates, while not essential for survival, are important for energy and performance.
Strategic carbohydrate consumption can enhance workout performance.
Women often under-consume protein, impacting muscle growth and recovery.
Metabolism slows with age, but can be improved through strength training and proper nutrition.
Building muscle is possible at any age with the right approach to diet and exercise.
Healthy fats are important for overall health and should be included in the diet.
Supplements can support nutrition but should not replace whole foods.
A balanced diet includes a variety of macronutrients and focuses on real, unprocessed foods.
Chapters
00:00 Introduction to Nutrition and Health Goals
01:31 Understanding Macronutrients: Protein, Fats, and Carbs
04:58 The Role of Carbohydrates in Performance and Health
12:08 Strategic Carbohydrate Consumption for Optimal Health
14:57 Protein Needs: How Much is Enough?
20:57 Metabolism: Understanding Its Role in Weight Management
28:04 Building Muscle and Metabolism at Any Age
29:47 Daily Nutrition and Meal Planning
36:27 The 80-20 Rule in Dieting
38:37 Healthy Fats and Protein Sources
45:43 Organic Foods and Treats
51:34 Supplements and Gut Health
55:36 Key Takeaways for Healthy Aging
Link Notes