Health, Energy, Performance

Feeling tired, a little gloomy, or even downright down in the dumps as the seasons shift to winter? Maybe you've noticed those extra winter pounds sneaking in. Well, guess what? You could be wrestling with Seasonal Affective Disorder (SAD).

❄️ What's the deal with winter?

Imagine this: as winter rolls in and daylight becomes scarcer, your mood takes a plunge. That's SAD for you!

But there's more to this story.

Coach Kate Solovieva to the Rescue!

Meet Coach Kate, your SAD superhero! She's here to unravel the mysteries of why SAD happens and, more importantly, what you can do about it.

Winter Eats vs. Summer Treats

• We dive into how our eating habits go for a toss in winter. Ever noticed your cravings shifting with the season? Kate's got insights!
• We'll explore seasonal eating - it's more than just pumpkin spice lattes!
• Kate shares expert tips on how you can use your energy now and save it for later.

So, if winter's got you feeling like you're in a never-ending Netflix binge of sadness, don't fret! Coach Kate Solovieva is here to shine a light on your winter blues and help you navigate the frosty months with a smile. ❄️✨

Missing the menstrual cycle is a quite common problem in athletic women. But just because it is common, it does not mean it should be accepted. Often, it is one of the first signs of Low Energy Availability.

Today, I am taking a clip from a MindPump podcast ep. 2149 with a 30 y.o. fit, athletic lady as an example to point out some things that I feel need to be added.

Shin splints, runner's knees, and tendonitis are typical running injuries. Physiotherapist Eric Lederhaus from Arc Running shares tips on how to prevent and treat them.

In this podcast episode, we discussed:

• Runner's knee
• Shin Splints
• Tendonitis
• Pain
• Running Shoes and injuries
• The stubborn runner's mindset leads to injuries.

Are you struggling with getting back on track with your diet after the holidays? Do you experience psychological cravings? You know you shouldn't eat certain foods but you do and then you are frustrated? Today I share a part of a coaching call with one of my amazing clients.

Stefan came back from holidays in Italy and ever since he's been finding it hard to get back on track with his diet, which made him frustrated because he knows exactly what to do, he just doesn't do it. During 1 on 1 coaching, I help you analyze, educate, and simplify nutrition, so you know exactly what to do, how to do it, and start seeing results.

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In this episode I discuss:

- Why fasting and running can be hurting your long-term health and performance.

- Is fat adaptation really a thing?

- The role of post-workout carbohydrates and glycogen replenishment

- Is it better to eat one big protein meal or several smaller ones?

00:00:00 Intro 

00:01:00 Blood sugar and glycogen stores. 

00:02:20 When I'm fasting, do I enter ketosis? Or is my body converting fat to sugar?

00:06:00 When I'm running in a fasted state, is my body burning fat directly or indirectly?

00:10:38 If I continue fasting after a run, will my glycogen stores and blood sugar return to normal? How long does it take to replenish glycogen stores?

00:13:46 Get free guides and more resources at danweiss.eu

00:15:08 How much protein, and how often?

00:25:39 Summary

Related episodes:

EP 56 Expert workout nutrition with Tim Podlogar

Ep 35 Female Athlete - menstrual cycle, nutrition and training

Ep 34 Relative Energy Deficicency in Male Athletes with Matt Bach

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If you have been trying to improve your nutrition to lose fat, build muscle, supercharge your recovery, or maximize your athletic performance, nutrition is the key. And if you are like me, you like to observe what other athletes do. But there is a catch! What top athletes do is often not the best approach for you. The top athletes learn over the years what works for them, but they are not knowledgeable enough to educate people on nutrition. In this video, I review what Hunter McIntyre shares on his nutrition to help you to eat better so you recover better, build muscle, get leaner, and get to the finish line faster.

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When we see inspiring people such as high-performing athletes, we can think how great it would be to live like them. The reality is, that we are not them. You have a different life, psychology, and responsibilities. And that is where many health-conscious people trip. They try to make someone else's goals and priorities their own. That does not work.

In this episode, I answer a few questions about fueling his performance while finding the balance between eating healthy and eating enough.

Today I am speaking with Filip Van Houte, who is a business-performance coach and also my former coach.

This interview was recorded a few years ago in a nice bar in Budapest that's why you will hear all the background sounds but I believe it just adds to the atmosphere.

The reason behind this episode is to help all the busy people, entrepreneurs, and business owners, who often struggle with balancing their personal life, working out, and business.

We discussed topics such as finding your audience, how to better communicate with your audience, transitioning from a 9-5 job to entrepreneurship, and finding balance in life so you don't burn out.

• 2:00 Marketing and connection
• 6:30 Tailoring your target audience and social platform to your personality
• 11:00 Navigating through the noise of information & taking action
• 15:00 Figuring out what you want to do - The best way to figure out what you want to do is to go out and try things. That way you will find out what you like, and dislike, and you will probably find things that you enjoy, that you'd never thought about.
• 18:15 Developing a clear vision of where you want to be
• 23:45 Making a calculated jump from "9 to 5" job to a full-time entrepreneur24:00 Forming habits - The advantage of a habit is, you don't have to think about it. Start by making things ridiculously small.
• 31:53 Life is a bit of balance between going for what you want and appreciating what you have. How you can improve your performance by balancing your personality, especially as a high performer (athlete, entrepreneur).39:30 Burnout and preventing burnout (A-type personalities) fulfillment and comfort zone
• 48:30 about Filip van Houte and how he can help you with sales and productivity
• 55:45 Connecting with people online
• 01:00:00 authenticity in the social media
• 01:04:53 Why the modern men are confused about attracting women
• 01:08:00 How to change -Managing your expectations,
  being true to yourself,creating a different story.
  

In todays episode, I'm answering questions about macros and calories for weight loss and building muscle.

Q1A: I tend to eat more on certain days and eat much less on other days. Some days I feel like I am not that hungry and just eat around 1200 kcal but other days I can eat over 2000. But that will eventually be a problem if I want to progress in getting fit.

Q1B: My protein intake is also not high enough, but it’s hard to hit the protein intake at around 130g.

Q2: I’d really like to see this last 10 pounds go

Q3: is 220g of protein overkill?

Nitric Oxide is an important molecule that is naturally produced in our body. It has been linked to cardio-vascular health, sexual and mental health as well as popular as a sports supplement (beetroot extract).

However, modern lifestyle and natural factors influence its natural production in our bodies.

• Importance of NO for our health.
• Importance of NO for sexual health (erectile dysfunction and arousal problems in women).
• Importance of NO for performance - Is NO the secret of Ethiopian runners?
• What to do to reduce the natural decline of nitric oxide.
• How to boost the production of NO and possibly supplement it for improved health and sports performance.
• How to understand the research behind sports supplements

You will also learn how to spot a NO supplement that actually works as 99% of supplements don't work.

Alec Blenis (@alecblenis) is a competitive athlete, strength & conditioning coach, and science nerd.

With a decade of industry experience, he has worked with thousands of athletes around the world (in-person and remotely). His roster has included collegiate & national level endurance athletes, powerlifters, fire/police/military personnel, and OCR athletes, as well as business executives, busy parents, weekend warriors, and first-time athletes.

As a mom, you are in a unique position. You spend a lot of time and energy taking care of children, but what if you want to get fit, lose the extra weight after pregnancy, or maybe even train for a race? You know that spending hours exercising and cooking is not possible.   I created this guide to cover the major issues moms have when trying to tone their bodies and get fit. 

You will find out: 

• Not so obvious reasons moms have too much stress (and how to relieve it) 
• How to manage your time better What nutrients you should pay attention to (and have the energy for your job, kids, and exercise) 
• How to exercise (and get the results you are looking for even if you don’t have dedicated time to work out) 
• If you are a man reading this, it will help you understand the woman’s perspective better (and possibly save your relationship)
  

Are you struggling to find the right macros?

"An online calculator gave me macros but that can't be right! 180g protein is impossible!"

I have seen this many times.

People go online, input their height, weight, age, goal weight, and activity, and hope that an online calculator will give them the perfect macros for their goals.

Then they see the 180g protein target and they fall off of their chair!

I would too.

I don't know why, but many calculators suggest really high protein goals. But sometimes, it is right.

The point is that if you are relatively new to counting macros, if that target is right for you.

You are not alone! Even some personal trainers often don't know that much about macros.

So what should you do?

1) Take it as an estimation, not a rule.

2) I track food intake with my clients to see where they are before suggesting anything.

Every year people go on detox diets or participate in weight loss challenges with hopes to lose weight to look good naked, for a wedding, or to run faster only to get to a worse place than when they started. Others dice to hire a PT, which also brings its own challenges. Today I speak about why detox diets, weight loss challenges, and some PTs can set you back and what to do instead - schedule a 15 minutes discovery call with me to get clarity about your next steps at danweiss.eu/call

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The 10k hour rule states that it takes 10k hours to achieve a level of mastery in anything you do - including your personal nutrition and training. The question is if there are any shortcuts? I believe there are two, that will reduce that time to 7500 or even to 5000 hours!

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IG and FB: @performanceoptimized

Just tell me what to do. Give me a meal plan and I will be set Does it actually work like that?

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IG and FB: @performanceoptimized

Whether your goal is to excel in sports, at work, have loving and fulfilling relationships, or to have it all, it all starts in the mind. High-performing athletes, executives, entrepreneurs, coaches, parents, partners, have something in common - a non-average mindset. Shauna McVeigh, mindset and sales coach joins me today to help you push the edge of what is possible for you by giving you tips on how to overcome self-limiting beliefs and create the future you want for yourself.

Some of the topics we covered were:

• What's the role of mindset in becoming your best?
• Overcoming self-limiting beliefs
• How to use visualization to create the future you want
• How Shauna's student, Nikolai used these practices to thrive despite the war

The World has changed overnight. Many people lost homes. Even more people live in fear of uncertainty. But the show must go on. We need to adjust and adapt to the situation and do our best and be our best to live in the present.

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SOCIAL MEDIA

IG and FB: @performanceoptimized

Do you know what separates amateur and pro athletes? Amateurs train like pros, but recover like amateurs. I used to do the same mistake for a long time until something clicked - I started to treat my nutrition before, during, and after exercise, and my sleep as my job. I stopped going into workouts under fueled or tired. I started respecting my body more and finally improving after months of stagnation and trying to figure out how to train more, or more intensively so I improve... but the training only gives you a possibility to adapt. It is your ability to recover from workouts and adapt that sets the ceiling.

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SOCIAL MEDIA

IG and FB: @performanceoptimized

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SOCIAL MEDIA

IG and FB: @performanceoptimized

Taking the step even when you are not ready is scary, but it might be just the thing you need to do to grow.

If you want to support your fitness goals, health, and improve your performance with good nutrition but you also care about animal welfare, sustainable food practices, and you don't want to spend a fortune on organic food this episode you will learn how to do it all. And it is much more simple than you might be thinking.

IG: @ryandexterandrews 

One of my clients, a 26 year-old woman who had been trying o gain weight, mainly muscle mass, for over nine years finally started getting results. In this episode I share with you what moved the needle for her and I add three more common problems.

Rebecca is an energetic athlete and a coach with a passion to help people, movement, and all things related to it! Rebecca was a vegetarian but later, as she researched study after study about nutrition and the state of the dairy industry, she decided to go vegan. That point was seven years ago and she had never looked back!

Rebecca loves to move playfully and enjoy life to the fullest! If you don't see her walking her dogs, you can find her doing strong lifts in a gym and helping her clients to make better dietary choices that lead them to improve their body composition, health and performance.

Rebecca on IG: @simply_whimsical

In this episode, I talk about the guilt associated with holiday treats, exercising to burn off treats and, and how I eat in moderation during the holidays.

Merry Christmas!

The three biggest obstacles people new to their health and fitness journey face are getting started, then building momentum, and then falling off the track.

In this podcast episode Mike Howard @leanminded joins me to discuss how you can get started, build momentum and then stay on track with health and exercise.

Mike's IG: @leanminded

Mike's website: https://leanminded.com/

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SOCIAL MEDIA

IG and FB: @performanceoptimized

Finding the balance in diet, health, and exercise, and tieing it with body goals can be a daunting task. Often we get into the fitness space with the best intentions to improve our health and maybe how our body looks. We want to lose fat or build muscle, health, or improve sports performance.   But there are distractions along the way that can lead you astray.

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IG and FB: @performanceoptimized

Have you ever thought that it is the fitness industry that is keeping you stuck and preventing you from reaching your goals? Here is how.

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IG and FB: @performanceoptimized

Are You Struggling to Gain Weight?

Like many people, I got into nutrition and fitness because I was not satisfied with how my body looked. I assumed I needed to lose fat and so I started my weight loss journey. But then, when my goals changed and I wanted to build muscle, I had to change my thinking completely.

Today's question comes from my personal DMs on FB and Dani asks about vegetables. He's heard that they give athletes more energy tahn "conventional carbohydrates". Or is it because they don't tax the body as much as other foods?

Check also:

If you have been looking for new information, taking on new courses, reading books, watching YouTube videos, listening to podcasts and following people on the Internet to finally figure out what would move the needle for you, listen to this! 

Sign up for the strategy call below if you want to move forward. Every day, new people benefit from this free call, why not you?

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IG and FB: @performanceoptimized

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Sometimes when you have been stuck with weight loss (or anything really) for a long time and despite knowing what to eat, how much to eat, how to train, you might still feel like you are fighting an uphill battle. Practicing the healthy habits seem almost impossible to stick with. Sometimes the reason is that you are just scratching the surface. You say you want something, but have you ever stopped and thought why?

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In this episode I share how getting a coffee machine made me drink LESS coffee, and how you can use this pricniple to reduce binge eating and improve your relationship with food.

You would be surprised by how many people are controlled by certain food, especially those in the fitness industry. Restricting food, trying to void certain food, or even be scared of it is not the answer! 

Related episodes:

https://anchor.fm/dashboard/episode/ed97a3

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IG and FB: @performanceoptimized

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"I am putting a lot of effort into food I eat and exercise I do but nothing gives? I still cannot lift as much as the people I follow. They traing more and they are getting great results. I feel like I am just spinning wheels."

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I invite you to send me questions directly through DMs on IG or  Facebook just search for @performanceoptimized and follow to get them  answered.

Write me to questions at danweiss.eu

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Today I'm answering a question I received through my FB private messages about protein poweders making the person bloated.