UpliftFit Nutrition

Today's chat is all about mindfulness and mindful eating in relation to your gut with Lacy Ngo, MS, RDN. Remember how you eat impacts your digestion just as much as what you eat! My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com My Supplement Company: www.nourishwellco.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Lacy's Info: www.mindfulnessinfaithandfood.com ngolacy@gmail.com Get her book: https://www.amazon.com/Weeks-Healthier-Happier-More-Purposeful/dp/1957723580

This is a replay episode from a guest podcast I did with Elite Physique University! I wanted to reshare this, as it is jam packed with knowledge, information, and helpful tid bits of information My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com My Supplement Company: www.nourishwellco.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

Please welcome the genuis Sarah Amidon on my podcast as we discuss nutrigenomics, genetics and DNA based nutrition, the impact on diet/fitness and our genes, gene reports, genetic detox, and selective SNPs that can impact our health, wellness, and even training! My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com My Supplement Company: www.nourishwellco.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Sarah's Info: Website: https://www.rootandfruitnutrition.com IG: www.instagram.com/rootandfruitnutrition

Welcome dietitian Esther Blum on, author of "See Ya Later Ovulator" as we discuss menopause- education and empowerment on your hormones, HRT, controlling and minimizing symptoms, and taking control of your health! My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com My Supplement Company: www.nourishwellco.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Find Esther here: https://www.facebook.com/LivingGorgeous https://www.instagram.com/gorgeousesther/  www.estherblum.com Her book: https://www.amazon.com/See-later-Ovulator-Mastering-Self-Advocacy/dp/195701329X

Today's episode is all about SIBO! SIBO 101- Causes, Treatment, & Reasons Why You Can't Get Rid of Your SIBO- I also go over helpful tips in your healing process & what to do or not do! You can access some of the supplements I mentioned in the podcast here: https://us.fullscript.com/welcome/upliftfitnutrition (need to create an account to access!) My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com My Supplement Company: www.nourishwellco.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

Today we chat with Lewis Huckstep about emotions, triggers, trauma, the ego, and their impact on your health! Don't miss out on this episode. Remember, your mind can hold you back from healing! My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com My Supplement Company: www.nourishwellco.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Follow Lewis here: https://www.instagram.com/lewishuckstep/

Bringing Dr. Eric Balcavage back on to discuss his new book "The Thyroid Debacle" and chat about hypothyroidism, Hashimoto's, and cellular hypothyroidism. We go into the functional vs conventional/allopathic approaches & why your thyroid issues may not be healing! My Supplement Company:  www.nourishwellco.com My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Dr. Eric's Book:  https://www.amazon.com/Thyroid-Debacle-Dr-Eric-Balcavage/dp/B0B31VDBSV Follow him: https://www.instagram.com/drericbalcavage/

Today's episode is a talk with Brooke Boskovich all about fertility- optimizing fertility and conception through diet, lifestyle, and supplementation. We discuss common reasons for infertility or trouble with getting pregnant, and give you tangible action steps to take to try and optimize your future blessing baby! My Supplement Company: (which includes Hormonal Harmony- Inositol that is mentioned in this episode!) www.nourishwellco.com My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Brooke's info: https://www.instagram.com/the.fertility.dietitian/ https://www.thefertilitydietitian.health

Today I talk about how & why I came off Zoloft after being on it for 14 years. I hope this encourages people! My Supplement Company: www.nourishwellco.com My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

Today's episode is a discussion on the causes & triggers of autoimmune diseases, including Hashimoto's Disease! Please welcome my guest, Donna Mozzola, Pharm D, MS, MBA, author of "Immunity Fix".  Checkout my NEW supplement company- NourishWell Nutrition and our "Hormonal Harmony" to help optimize your fertility and hormones (: Coming Back May 21st! www.nourishwellco.com My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Find Donna on Instagram - @drautoimmunegirl Check her book Immunity Food Fix.

Today we dive into the 4 Distorted Eater Archetypes, healing your food/body relationship, and developing a "core healthy eating plan" with Lisa Moskovitz, RD, CDN, and author of "The Core 3 Healthy Eating Plan" Also checkout my NEW supplement company- NourishWell Nutrition and our "Hormonal Harmony" to help optimize your fertility and hormones (: Coming Back May 21st! www.nourishwellco.com My info: My Website & Work with Me: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Find Lisa here: NY Nutrition Group-  https://www.nynutritiongroup.com/ Instagram: @lisamnutrition Get her book: https://www.nynutritiongroup.com/shop/core3book

Get to know the musts about prenatal and postpartum nutrition - from the top nutrients needed, lost, and what to supplement, to how to navigate prenatal and postnatal diets with my guest Ayla Barmmer, MS, RD, and owner of Full Well Prenatal! Also checkout my NEW supplement company- NourishWell Nutrition and our "Hormonal Harmony" to help optimize your fertility and hormones (:  www.nourishwellco.com My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Find Ayla at: https://www.instagram.com/aylabarmmer_rd https://fullwellfertility.com/

Today we dive into Candida & parasites with Dr. Paria, a naturopathic doctor! We discuss Candida symptoms, causes, treatments, die off, and dietary implications. I also dive into parasites & parasite cleansing die off. This is a fun convo (: My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Stay up to date with my new supplement line, NourishWell Nutrition at www.instagram.com/nourishwellnutrition Find Dr Paria at: www.instagram.com/doctor.paria

In today's episode, we discuss all things true detoxifcation, fasting, endocrine disrupters,a and more! Please welcome Dr. Stephen Cabral, Board Certified Doctor of Naturopathy and founder of the EquiLife & the Integrative Health Practitioner Institute, and Author of the International Best-Selling Book, The Rain Barrel Effect.  My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Stay up to date with my new supplement line, NourishWell Nutrition at www.instagram.com/nourishwellnutrition Find Dr Cabral at: www.instagram.com/stephencabral https://stephencabral.com/UpliftFit/

Today we chat with Dr. Kasey Holland, a naturopathic physician, about EBV aka Epstein-Barr Virus! Why EBV? Because it's a common viral infection that can leave many people with crippling symptoms- including chronic fatigue, autoimmune disease (MS, RA, or Hashimoto's included), swollen lymph nodes, muscle or joint pains, enlarged liver/spleen, and hormone imbalances. Listen and learn!  My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Find Dr Kasey at: www.instagram.com/drkaseyholland www.drkaseyholland.com

Today we dive into a lot of exciting topics- including eczema, skin conditions, acne, and gut health- including SIBO and Candida! My fellow RD friend Christa Biegler, an award winning dietitian, author of "The Eczema Relief Diet & Cookbook" and host of "The Less Stressed Life" podcast shares her clinical knowledge nuggets and wisdom!  My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Find Christa Biegler, RDN, CLT at: Facebook: @christabieglerrd https://www.facebook.com/christabieglerrd Insta: @anti.inflammatory.nutritionist https://www.instagram.com/anti.inflammatory.nutritionist/ Website(s): https://www.christabiegler.com/ www.lessstressedlife.com www.eczemanutritionist.com 

It's time to talk about God, his greatness, his love, his mercy, and what it means to walk in his calling and get to know him better. Thankful to my friend Michael McNeal for joining me.  We get raw with testimonies, struggles, favorite verses, and where we are in our faith. We also chat about how to get started in your walk with God.  Here's to a podcast full on love, light, and encouragement! My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Michael's info: https://www.instagram.com/theholisticconnector/ Suggested Churches: https://www.coe22.com/ https://celebrationjax.org https://elevationchurch.org

Today we dive into the parallels between dating and dieting. Falling for the same guy over and over? In the same yo yo dieting cycle? Self sabotaging yourself with your choices? Have you felt like you're stuck in a cycle of “on-again-off-again” between being single, trying to not be single, ending up in a relationship, but then single again after realizing you settle way too often? While you may recognize those trends in your own life, you may never have noticed the parallels between dieting and dating.  I bring on Toni Marinucci, MS, RD, today, author of "Once Upon a Diet- Why Dieting and Dating Have More In Common Than You Think, and How to Break Up With the Bad Habits To Fix Your Health and Your Heart" to discuss! Get her book here- https://www.amazon.com/Once-Upon-Diet-Dieting-Dating/dp/1737837005 My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

Today we dive into heavy metals, what they are, how they can be harmful, and how to limit your exposure (and heal your body from toxicities) Heavy metals and toxins are found everywhere- and they can have a profound impact on our hormonal, thyroid, and mental health. Listen to dive deeper and to learn more! My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

Today we talk about the dirty deets on mold toxicity and mycotoxins! Everything from symptoms, cleaning, binders, to what may hold you back in healing! My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Find PJ Harlow at: https://www.instagram.com/pjharlowwellness/

Today's episode is all about what is means when your period changes- When Your Period Changes - Missed Period, Early Period, Heavy Periods, Spotting & more! What does it mean?? What can you look into? That's what I dive into today! My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

Super stoked today to talk about endocrine disrupters and environmental toxins today with Dr. Vivian Chen- aka @plateful.health on IG! We discuss: -“Non toxic living”- what does it mean? -The importance of a water filter- what is in our water? What are your favorites filters and what are the different types and uses? What about water testing? -Indoor air contaminants- how do these impact our health? What can overburden our toxin bucket in our air? How can we help reduce this? Do you have favorite air filters and why? -Cleaning products- why should be care and what should we look for or avoid? -How do we push through the “green washing”? -What are some easy swaps people can make to reduce their toxin bucket? Enjoy! If you like this podcast you will also love my book! Order here! I include my "Toxin Detox plan" within it.  My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Find Dr. Chen at: https://www.instagram.com/plateful.health/

Today we get nerdy about "Leaky Gut" aka Heightened Intestinal Permeability with Dr. Mark Iwanicki! We chat about: -What causes leaky gut -What are the symptoms & associated disease states/struggles -How to fix it and more! Hope you enjoy this episode! My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1 Find Dr. Mark at: Instagram: www.instagram.com/dr_markiwanicki Website: www.drmarkiwanicki.com

Today's guest Austin Stout is here to get nerdy with me about the DUTCH test-  What is the DUTCH? The DUTCH test is a dried, urine hormone test that can be used by clients to assess for common sex and stress hormones imbalances. This test goes beyond serum testing and takes into consideration hormone metabolites (breakdown products of these hormones) as well as assesses both free and metabolized cortisol and the cortisol awakening response, allowing for a deeper understanding of one’s HPA axis function. The DUTCH allows for functional medicine practitioners and dietitians to highly individualize diet and lifestyle recommendations. ENJOY! Want to be trained by me in the DUTCH? Check out my training on June 20th- https://upliftfitnutrition.ck.page/products/understanding-the-dutch-test How to get your ticket for free- it's easy. Buy my book on Amazon Submit a review on amazon Screenshot your review, share it on instagram, and TAG ME (@faithandfit). Then I will DM you asking for your email and add you to my list for the training- and you are SET with a FREE TICKET. My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

Do you suffer from migraines? Migraines can be crippling and cause major distress. Let's chat about the root causes, what you can do to help (on a  basic and advanced level), and also you can reduce your migraine threshold! Kelli is a fellow dietitian and suffers herself with migraines. She comes on to share her wisdom & clinical experience!  My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on Amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

Bringing on my girl and fellow UpliftFit Nutrition RD Rachel Mistry today to talk about the connections between allergies, histamine, dysbiosis, and leaky gut! There is a fascinating connection- and we have both had to deal with it! If you find yourself needing allergy meds to survive, or have multiple food intolerances- this episode is for you.  Listen to hear more about what the connection is and how you can help! My info:  Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

What does “organic” really mean, though? And is it worth it? Are you really improving your health by eating organic food, or is it just a marketing ploy to exploit the common belief that if something is more “natural,” it’s automatically better for you? Some people say you should eat as much organic food as possible, full stop. Avoid conventional produce, dairy, meat, and any GMO products at all costs, they say. Others claim there’s nothing special about organic food whatsoever beyond its price tag. Well, as is often the case, the truth is somewhere in the middle, and I am here to break down the truth.  So, if you want to learn the truth organic versus conventional food and what this ultimately means for your long-term health and well-being, this episode is for you. My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

Y'all asked for it... get ready- today I bring back on Michael McNeal to help me talk about the nasty buggers that can hinder us from healing our health- parasites!! Don't be eating food listening- that is all. We talk about: -What parasites are & common parasites -Parasitic signs/symptoms -Parasite cleanses & treatment -Avoiding parasites -Healing complex health issues -Jesus time! Cell Core products. Cell Core: https://cellcore.com  My patient direct code: md9jyD4M  My info: Website: www.upliftfitnutrition.com  Instagram: www.instagram.com/faithandfit  Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Order my book "The Women's Guide to Hormonal Harmony" on amazon! https://www.amazon.com/gp/product/0578884127/ref=dbs_a_def_rwt_bibl_vppi_i1

H pylori- the normal inhabitant that when overgrown, causes total health chaos!😩 Symptoms include: Burping/belching Difficulty digesting protein Bad breathe Heartburn or reflux Upper abdominal pain (esp right after meals) Acne Bloating & gas Constipation Headaches Nausea Undigested food in the stool Overgrowth can lead to: SIBO Candida Anemia Nutrient deficiencies Hormonal imbalances Hypothyroidism Stomach ulcers, gastritis, or gastric cancer NO BUENO! ⚠️Why does a normal inhabitant overgrow? Listen & learn! We discuss causes, how it's shared, treatment & more! My Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com

Get ready to chat with the gut health dietitian guru in Canada- Andrea Hardy!  Today we chat about: - what is ‘digestive health’ - food intolerances & testing - probiotics - supplements (maybe fibre supps vs… ’the latest & greatest’ supplements I can give tips on label reading etc.) - dietary modifications for gut health Get ready! My Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Find Andrea on instagram @andreahardyrd

Let's chat all things Reverse Dieting- Why it's beneficial, who it is (or isn't) for, how to do it, and more! Today's guest is a fellow UpliftFit Nutrition coach, Anya Rosen! This episode is pretty jam packed so get ready- if you have ever questioned about reverse dieting, or have had a history of chronic dieting or yo-yo dieting- this episode will shine some light for you.  Need one on one help or just want to learn more? Connect with me here- Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Find Anya at: www.instagram.com/anyarosennutrition Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Please share & review this podcast if you enjoyed this episode!

Today we talk all about SIBO with Phoebe Lipine- the author of "SIBO Made Simple!" Apologies mid way my mic cut out so you may need to increase the sound mid way at 27 min. My info:  Website: www.upliftfitnutrition.com  Instagram: www.instagram.com/faithandfit  Twitter: www.twitter.com/laceyadunn  Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com

Today we get NERDY on detoxification, drainage, & cellular healing with Michael McNeal from Cell Core Biosciences.  Not sponsored! Listen to hear what may be holding you back from healing your health & the science behind Cell Core products. Cell Core: https://cellcore.com My patient direct code: md9jyD4M My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com

Y'all I know I am only transparent and honest with you- so here we go- what happened to me, why I have been more quiet, the chaos and sh*t storm of my health, and my 2021 promises to you! This episode covers what happened to me this fall, what I did to heal, how I am doing now, and where I am going and headed in the future!  I wanted to explain why I have been so quiet- and tell y'all exactly what has been going on for me.  Now 2021 ain't ready cause I have soem epic promises for y'all and exciting news- so listen to the end to find out!  My info: Website: www.upliftfitnutrition.com Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com

Welcome my girl Katie Morra- queen of all things gut health. Some questions answered in this episode include: What is Irritable Bowel Syndrome? The importance of Stomach Acid Best ways people can help test for stomach acid Why does H Pylori cause health chaos? The relationship of H Pylori to Candida What does she see most in her practice? What are her top 3 tips for maintaining a healthy gut? My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Katie Morra’s Info: Website: www.guthonesttruth.com Instagram: www.instagram.com/guthonesttruth Podcast: https://podcasts.apple.com/us/podcast/gut-honest-truth/id1436911574

Time to harvest some information about farming from our “Farm Babe”! Some questions answered in this episode include: - Why shouldn’t we be fearing GMOs? - Organic versus Non-Organic Farming and Pesticide Use - Local versus Non-local farming - What does Michelle want the public to know about farming and its impact on our food in our health? - The most frustrating thing that Michelle debunks all the time - How does food impact our own hormones? - What excites her to farm? My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Michelle’s Info: www.instagram.com/thefarmbabe www.thefarmbabe.com www.facebook.com/IowaFarmBabe

Today we chat with Maria Calps all about peri menopause and menopause Some questions answered in this episode include: What exactly happens during menopause and how do hormones in the female metabolism change? What affects changes in mood and weight? What are the common mistakes that women do when trying to alleviate their perimenopause symptoms? Supplements: what to take and what not to? What are Maria's favorite approaches to help with managing pyramid pause in a holistic way? What is bioidentical hormone replacement therapy? What are Maria’s thoughts on birth control? My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Maria Claps’ Info: Maria’s website: https://mariaclaps.com/

Today's chat is with Mike Millner all about the personality diet and neurotyping! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching or consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com

Today we chat all about how to get your best night's rest and what can prevent you from falling and staying asleep! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching or consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com

Today’s episode will be all about my guesting in Jennifer Fugo’s skin show. I will be talking hormones’ impact issues, especially estrogen. We will dive in to the role that estrogen can play when it becomes out of balance with other hormones and how that can cause skin issues. My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching or consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com

Christina Maren, is a doctor of Osteopathic Medicine, she trained in functional medicine through the Institute for functional medicine. She has a virtual telemedicine practice where she sees consultative functional medicine patients in Colorado, Michigan and Texas. The reason she started practicing Functional Medicine is because she had a holistic mindset when it comes to medicine. She knew it would give her a broad overview, but it was sort of a collision between her personal kind of health issues and her professional life that got her to where she is today. My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching or consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com

This week’s guest is Nicole Fennell, is a fellow Houstonian and dietitian. She’s a functional medicine dietitian who focuses on autoimmune disease, gut health, hormone imbalances, thyroid, you name it! She owns chew foods wisely in Houston, Texas. I am so thrilled to have her on this week’s podcast because today we are going to dive in all about gut health, removing the bad and replacing it with the good. My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching or consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com

This week’s guest is Allison Moyer Fahrenbach, she’s a fellow fitness competitor and a coach. She has been a well-known face in the fitness industry for over a decade since launching AFS (Alli-Fitness Systems) Training in 2007. She has helped dozens of clients from around the world reach their fitness & health goals by way of her virtual coaching services. And she is also now diving into the world of functional medicine doing a certificate of training. My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching or consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com

This week’s guest is Michelle Shapiro is an incredible functional and integrative, nutritionist and dietitian. She helps people to heal holistically from anxiety disorders and those who are suffering from gastrointestinal issues and looks for the root cause of things. Today she shares her own struggles with anxiety issues while growing up which led to her passion for helping people find relief from all types of anxiety issues. My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Michelle Shapiro’s info: Email: MichelleShapiroRD@Gmail.com Website: www.getfitwithmich.com Instagram: www.Instagram.com/michelleshapirord www.getanxietyproof.com

This week’s guest is Dr. Heather Finley, a registered dietitian with a master’s degree in sports psychology and a doctorate in clinical nutrition. She is a wealth of knowledge and is a highly sought-after speaker in the area of gut health. Dr. Heather Finley takes a holistic approach in identifying the root cause of gut issues that may impact your quality of life. She shares her own struggles with gut issues while growing up which led to her passion for helping people find relief from all types of gut issues. Why does gut health matter? Gut health is so much more than food and what you eat. Our gut is the command center of our body, the second brain, the powerhouse where everything connects. “If you do not have a healthy gut, you do not have a healthy body.” Common causes of bloating and digestive issues Imbalance of good and bad bacteria in the gut Not eating in a slow, relaxed manner - not taking the time to relax and enjoy the food Infection Not getting enough rest or sleep Not taking time in between meals to give the body enough time to digest food Skipping meals or fasting for too long Too little or too much fiber Food intolerance or food sensitivities My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Want to find out more about gut health? Dr. Heather Finley's info: Instagram: https://www.instagram.com/gutbrain.nutrition/ Website: https://www.nourishfunctionalhealth.com/

Time to get into advanced thyroid physiology even more in this episode with who I call the "Thyroid King", Dr. Eric Balcavage! Some questions answered in this episode include: -What does it mean when your thyroid labs look normal, but you struggle with crippling hypothyroid symptoms? What is cellular hypothyroidism and why are doctors commonly missing this diagnosis or mistreating? -Can you discuss thyroid hormone availability vs utilization? -What are the common contributors that limit thyroid absorption in the cell & utilization? -How can someone help to improve their thyroid utilization, ensure adequate conversion, & reduce oxidative stress? -Let’s chat about Hashimoto’s and antibodies- what does it mean when thyroid hormones are normal and antibodies remain elevated? How can one dive deeper into reduced their antibodies? -Thyroid medications and weight gain- what is the connection when thyroid hormones look normal, but people continue to gain weight on their thyroid medications? If you liked this episode make sure to check out my "Exposing the Root" thyroid course- and for only $100 with my code HALFOFF. https://exposingtheroot.teachable.com My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & phone consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Dr. Eric's Info: Website: https://rejuvagencenter.com Instagram: https://www.instagram.com/drericbalcavage/ Pre order his book here: https://www.amazon.com/Thyroid-Debacle-Eric-Balcavage/dp/1628603984/ref=sr_1_1?dchild=1&keywords=thyroid+debacle&qid=1588347188&sr=8-1 Dr. Eric's Podcast: "Thyroid Answers Podcast"

Please welcome Nicole Jardim- aka "The Period Girl" as we dive into period health, getting your period back, and what makes a healthy period! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching or consults: fitandfaith@gmail.com OR laceydunn@upliftfitnutrition.com Nicole's info: Website: https://nicolejardim.com NEW BOOK: https://www.fixyourperiod.com

Diving even more into thyroid health, physiology, and hypothyroidism in this episode with Dr. Lacey Chittle! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: @laceyadunn Email: laceydunn@upliftfitnutrition.com Dr. Lacey's info: Website: http://www.drlaceychittle.com Instagram: www.instagram.com/dr.laceychittle

I give you THE THYROID PODCAST- Thyroid 101 by yours truly, Lacey Dunn, MS, RD, LD, CPT. I dive into: -What is the thyroid? Why does it matter? What are it's role in the body? -What can cause thyroid troubles? -What is hypothyroidism and Hashimoto's? What are the types? -What causes both hypothyroidism & Hashimotos? -What is moleuclar mimicry and how does it damage the thyroid? -What nutrients are needed for thyroid creation and conversion? -How does the thryoid work? What are the steps? -What can cause havoc to thyroid hormone creation, conversion, or utilization? -Why can thryoid levels be "normal" but I still struggle with symptoms? -What is a full thyroid panel? -What are optimal thyroid levels? -How can the thyroid influcence and cause signs/symptoms? What are those signs/symptoms? ENJOY

Please welcome Vivian Allred, holistic nutritionist in the UK, as we discuss: -Hair Mineral Analysis Testing (HTMA): What can they tell us about hormonal & thyroid disorders & how do heavy metals contribute to hormonal and thyroid disorders? What are the most common imbalances seen? -Acne Problems: Discussing hormonal, inflammatory, and diet connections! What steps can someone take to help prevent or eliminate their acne? What could be the cause of their acne? What skin care products can be best for helping or can worsen acne issues? -Gut Pathogens: Outside of SIBO, SIFO, and Candida- what can occurs with parasites and pathogens in the gut that can be the root cause of digestive or health chaos? What are the most common mistakes with testing and treatment? My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com Vivien's info: Website: https://www.vivanaturalhealth.co.uk Instagram: www.instagram.com/vivanaturalhealth Please share and review this podcast if you enjoyed this episode!!

Please welcome Chase Chewning, owner of Ever Forward & Ever Forward Radio- as we discuss: building and maintaining a business (including sanity!), entrepreneurship, online coaching (the good, the bad, the ugly- what to look for, etc, & common mistakes trainers and coaches make. My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com Chase's info: Website: https://chasechewning.com Instagram: www.instagram.com/chase_chewning

Please welcome Dr. Shawn Tassone, MD, PHD as we discuss hormonal and cortisol chaos and how to help!! Discussed in this episode includes: -Estrogen dominance- symptoms, causes, treatments -Low testosterone- treatment & considerations -DHEA supplementation -Aromatization of testosterone in women & men -Hormone testing 101 -Helping cortisol dysregulation - high, adaptive, low -Adaptogen use & supplement issues -High testosterone in women- treatment & considerations -Problems with pellet therapy -PCOS considerations & hormone effects -5 Alphareductase vs 5 B in testosterone metabolism- how to help My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com Dr. Shawn's Info: Website: https://tassonemd.com Instagram: https://www.instagram.com/shawntassonemd/

My fellow dietitian friend Kaely and I dive into all things PROGESTERONE in this episode! Learn: -What is progesterone/why do we care about it? -How do you know if your progesterone is low? Signs/symptoms and tracking -What can cause low progesterone? What influences progesterone levels and healing low progesterone? -How can you improve progesterone levels? My info: My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com Kaely's Info: Website: www.kaelyrd.com Instagram: www.instagram.com/kaelyrd

Let's dive into nutrition for endurance athletes! From cycling, marathons, triathalons, to general sports nutrition: Discussion includes- -Sports nutrition for endurance athletes: what matters most for recovery & energy- pre, during, & post exercise? -Importance of ensuring enough energy intake (RED-S, amenorrhea) -Marathon/Triathalon nutrition: carbohydrate timing, carbohydrate loading tips, and thoughts on “train low, compete high” -Dealing with gut distress in training- what are your top tips? -Current science on ergogenic aids for endurance athletes- what’s hype, what works? -Thoughts on current research in ketogenic diets in endurance athletes My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com Nancy's Info: Website: www.nancyclarkrd.com Twitter: https://twitter.com/nclarkrd

This episode dives into advanced meal timing & nutrient timing strategies to help you achieve your BEST physique. This is not for newbies- we dive into the nitty gritty here for pre, post, and intra workout nutrition and discuss the what's and whys. Thank you to John Gorman for coming on to chat with me! Outline of what is discussed with some notes from the episode: -What to question for total timing: GOAL? Type of training? Food intake? Digestion? -Meal timing goals: 1. Optimize MPS 2. Balance blood sugar 3. Aid digestion 4. Manage Hunger 5. Fit client’s schedule -Timing pre & post & intra- including practical examples. Practical Approaches: -Pre: low GI or mix low GI/high GI, moderate fat/fiber, based on total meal timing, use multiple transportable carbs (translocation of receptors) -Peri: dependent on total intake, recovery, training intensity/length, goal to enhance performance, decrease fatigue, manage MPB and cortisol, 15-25g cyclic dextrin with 10g EAAs or 15g whey -Post: dependent on pre & peri timing; Insulin sensitivity importance Also discussed: -Insulin sensitivity -Stimulating MPS & preventing MPB (# meals with servings of protein & leucine, AA content, mixed meals & plasma leucine) -Hypoglycemia mid workout prevention -Electrolytes -Water -Handling digestion & best strategies to optimize -How meal timing effects recovery -Fasted workouts & training -Balancing blood sugar -BCAA vs EAAs- what, why, and when? -Smart snacks -Timing examples & how timing impacts need/changes for meals My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching and email: fitandfaith@gmail.com John's Info: Instagram: @team_gorman Email: john@team-gorman.net Website: www.team-gorman.net Podcast: www.elitephysiqueuniversity.com

Please welcome Amy Hollenkamp, RD aka "The Sibo Diaries"! This is THE episode to listen to for healing SIBO- the right way! Discussed: -What is SIBO? What are the signs/symptoms and how does it effect/cause other health problems? -What are the types of SIBO & differences? -How to best test for SIBO? -Curing & healing SIBO- common myths and mistakes! -Favorite SIBO basic protocols & suggestions to help heal the gut -The proper diet for SIBO -The most forgotten factors of healing with SIBO- it's not just diet and supplements!! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Coaching/ Consults: fitandfaith@gmail.com Amy's info: Website: www.sibodiaries.com Instagram: www.instagram.com/amy_hollenkamp_rd Websites & info mentioned: For help exploring root causes: https://sibodiaries.com/2017/08/01/sibo-sleuthing-infographic-the-symptoms-and-testing-that-can-help-you-find-your-root-causes/ Also for diet help: Check out my latest report on low FODMAP diet and I provide a better framework to follow. https://sibodiaries.com/report/ Here is also a post on food reintroduction which we talked about: https://sibodiaries.com/2019/06/05/10-tips-for-food-reintroduction/

Jam Packed Episode of Science today with guest Kevin Bass, a 6th year PhD and MD student! Discussed in today's epsiode include (in order): -Ketogenic Diets: how do they impact the body and weight loss? How do they impact BMR and energy expenditure compared to moderate or higher carb diets? What is important to keep in mind doing the keto diet? -"Game Changers" Netflix Film- the truth and misinterpretations of data regarding vegan and plant based eating & health -Saturated fat, cardiovascular disease, cholesterol - diet impacts, blood impacts, and health risk. How do changes in your diet (including replacing saturated fat with mono & polyunsaturated fat & carbs, effect your health?) -Issue of MD training & some conventional MDs -Drugs, Drug Interactions, & Drug Nutrient Depletions Enjoy! Please leave a review if you liked this episode! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email for coaching & dietitian consults: fitandfaith@gmail.com Kevin's Info: Website: https://nutritionalrevolution.org Twitter: https://twitter.com/kevinnbass

Please welcome Nichole Giller, a virtual oncology nutritionist and dietitian here to help spread the facts and dispell the myths on eating for cancer prevention and cancer care!! Discussed are: -Common myths for cancer prevention and what causes cancer -Common myths and fears from patients with cancer related to food and diet -Lifestyle & dietary cancer prevention Hope you enjoy! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: twitter.com/laceyadunn Email: fitandfaith@gmail.com Nichole's info: www.instagram.com/oncology.nutrition.rd

Please welcome guest Stephan Guyenet, PhD, author of "The Hungry Brain" and expert onthe neuroscience of eating behavior and obesity!! Just a few highlights from what we discuss: -Food reward & palatability: how this powers choices & food habits -Food Reward and the case for “addiction”- does it truly exist? -Dopamine and the brain- the case for how food impacts our brain and the drive for food -Artificial Sweeteners vs Sugar - does this change food reward? (IE does Halo Top vs Ben and Jerry's make a difference with food reward) -The low fat vs low carb debate- the factors that influence results within research and outcomes (protein intake, satiety of fat) -The carbohydrate insulin model - let it die. -Calories in vs calories out- where inflammation, gut health, circadian rhythms, and hormone balance also matter -Genetic Testing for Nutrition

Repost from a guest episode I did with Jason Phillips on the All In Performance Podcast! So much info in this episode so check it out (: I talk about thyroid, gut, hormonal health, nutrition myths, reverse dieting & dieting strategies, and more!! Link to my NEW online course "Exposing the Root" & free wbinar "Optimizing Nutrition for Thyroid & Gut Health": https://exposingtheroot.teachable.com Your trusted resource for giving you the knowledge, strategies, & confidence to take your health back into your own hands! Have you been told you’re experiencing thyroid issues? Has a physician sent you for blood-work but failed to thoroughly explain the results? Are you frustrated and confused about what is going on and what you can do to finally feel like yourself again? Do you think you’re not reaching your health or fitness goals because of your gut or thyroid? Exposing the Root will guide you through the in’s and out’s of gut and thyroid health. You will no longer have to piece together information from instagram posts. You have questions and we have the answers. (PRESALE ENDS Nov. 22nd) My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: www.twitter.com/laceyadunn Email: laceydunn@upliftfitnutrition.com OR fitandfaith@gmail.com

Please welcome my guest Michele Payne, author of “Food Truths” and her new book “Food Bullying” releasing Nov. 5th! Get ready for an episode for YOU- time to clear the confusion and give you the truth about food and food marketing! In this episode we discuss: -What is food bullying and “Bull speak”? What are the different types of food bullying? How does food bullying effect us and our decisions? -What are the motivators to food bullying? -How do companies target our brain in manipulating our purchase decisions? -How does the food industry thrive on food bullying, and what can consumers do to educate themselves and sift through the marketing and claims? -What are the top food claims that are bull speak that you see? -How should someone go about “shoulding” with purchasing and eating food- what they think “should” be in their carts? -How do you stop from being a food marketing victim? -Your book- your favorite part about it, where people can purchase, and where/how they can find/follow you My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: twitter.com/laceyadunn Email: fitandfaith@gmail.com Michele’s info: Website. www.causematters.com Instagram: www.instagram.com/mpaynespeaker Twitter: www.twitter.com/mypaynespeaker Email: mpayn@causematters.com PURCHASE LINK: https://causematters.com/foodbullying/

In this episode, my guest Jennifer Fugo, MS, CNS, and I dive into the connection between skin and the diet & root causes of common skin conditions. Some of the key points in this conversation include: -What skin issues mean- why they can't be ignored! -Skin rashes and nutrition- common root causes (ex. eczema and psoriasis) -Nutrient deficiencies and skin -Food intolerances, overgrowths, dysbiosis and skin -Could food poisoning be what could have impacted your skin and gut health? -SIBO & skin- conenction in overexercising & undereating -Low stomach acid home test- why stomach acid matters! -Importance of getting OFF your workout clothes as soon as you can & washing (PLUS what to wash with!!) -Acne- what can be the root cause of non hormonal acne flares? -The trauma and mental health that can come with skin conditions -My own hair loss story -Nutrients to focus on for healthy skin care! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: twitter.com/laceyadunn Email: fitandfaith@gmail.com Jennifer's info: Website: www.Skinterrupt.com & https://www.jenniferfugo.com Instagram: http://www.instagram.com/jenniferfugo

In this episode, guest Roberta Anding, MS, RD/LD, CSSD, CDE, sports dietitian of the Houston Astro's and Rice Athletics (previous Houston Texans), professor at Rice University, and past spokesperson of the Academy of Nutrition and Dietetics joins the podcast. She shares her knowledge and expertise on various topics in sports nutrtition, performance nutrition, and shares practical tips and encouragent for students who want to get into the field of sports nutrition. A few questions and topics covered: -What do you see as the hardest concept for athletes to understand when it comes to fueling for their performance? -The Academy of Nutrition and Dietetics- why dietitians should be supporting -What are the 3 most common myths you have to debunk to your athletes? -Importance of hydration for athletes & personalization- why it's more than a "standard" for how much to drink & difference needed based on sport. -Acute vs chronic inflammation- what are nutrition & supplement implications that can help, and hurt, recovery & MPS? What can you take for helping to reduce inflammation? (Special note on when fish oil can HURT you) -Nutrition during injury- What does the science say for soft tissue injuries? How can athletes maximize their nutrition to promote recovery? -How do you handle an athlete’s physique goals in relation to optimizing their nutrition for training? Important notes on physique and performance goals- especially for endurance athletes. -What are your top tips for dietetic students that want to get involved in sports nutrition? My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: twitter.com/laceyadunn Email: fitandfaith@gmail.com Roberta's Info: Website: http://performance365.org Instagram: https://www.instagram.com/andingroberta/ Twitter: https://twitter.com/RobertaAnding

Welcome my guest Michelle Miller, aka the Farm Babe, as she shares the truth about conventional and organic farming and what's in our food! Discussed: -The truth about Organic farming- how is this different than conventional for consumers in nutritional quality and pesticide/herbicide exposure? Should consumers be concerned about pesticide use? -Glyphosate- should consumers be worried about it? Why this harmful propaganda is confusing the public. -Antibiotics and hormones in food- what’s the truth vs marketing? What about rBST in dairy? -How do you know who to trust when it comes to farming and food labeling?? -Sustainability- does going plant based and vegan really improve sustainability and the environment? My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: https://twitter.com/laceyadunn Email: fitandfaith@gmail.com Michelle's info: Website: http://thefarmbabe.com Instagram: https://www.instagram.com/thefarmbabe/ Twitter: https://twitter.com/thefarmbabe Enjoy!

Please welcome my guest, fellow dietitian Lauren Cadillac, as we discuss mindful eating and intuitive eating- what it is, do's, don'ts, common misconceptions, how to start, and more! Also discussed: HAES approach, self worth/values and body image, and self care. My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Coaching email: fitandfaith@gmail.com Twitter: www.twitter.com/laceyadunn Lauren's info: Website: www.laurencadillac.com Instagram: www.instagram.com/feelgooddietitian

Jessie Hoffman, PHD (and future fellow RD), joins the podcast to discuss: -Sugar addiction- is sugar really addicting? -Research red flags (what makes a good study, what to look out for for reading research) -Statistical significance- what does it mean? -Gut health- "microbiome" tests, inulin, environmental pollutants My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Jessie's Info: Website: www.jessiephd.com Instagram: www.instagram.com/jessiehoffman_phd If you liked this podcast- share and leave a review please!

Please welcome my guest Ryann Kipping, RDN, CLEC as we discuss pre natal, pregnancy, post partum nutrtition and optimizing the diet for breastfeeding. Also discussed: -Foods and nutrients to focus on and WHY -Maternal diet effects on baby's health with breastfeeding -Food intolerances and relation to mom's diet (and signs/symptoms!) -Birth control & post partum depression risk -Post Partum care- what matters My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Ryann's info: Website: www.theprenatalnutritionist.com Instagram: https://www.instagram.com/prenatalnutritionist/

Welcome guest Tyler Jean, student of naturopathic medicine as we discuss: -The difference between naturopathic and conventional medicine -Safe cooking and cleaning- how can we protect our health amongst all the plastics, “non stick” cooking ware, and toxic products -Detoxification- Phase 1, Phase 2, and how we can take care of our natural detoxification “system” -The forgotten factors of true health My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: @laceydunn Tyler's IG: @functional.foods

Today's episode features guest Ben Tzeel, MPH, RD, CSCS, and a fellow Type 1 Diabetic! Discussed in this episode (please note a lot of this is applicable to everyone with managing blood sugar too!): -Type 1 Diabetes- unconventional situations that effect blood sugar (IE it's not just about what you eat!!) -Lifestyle changes to help regulate your insulin and blood sugar -Reactive hypoglycemia- what it is and how to help -Protein Intake/types and effect on blood sugar -Cardio for type 1 - effects on blood sugar and insulin needs -Fasted training for Type 1 diabetics -Losing fat while taking insulin- "but doesn't insulin make you fat?" -The dawn phenomenon- what it is and ways to combat it -GMOS: the good, the bad, the ugly Listen and love it! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Ben's info: Website: http://yourdiabetesinsider.com Instagram: https://www.instagram.com/manoftzeel/ Email: ben@diabetesstrong.com

Please welcome Emily Kyle, MS, RDN, CLT, HCP as we discuss some awesome and controversial topics! Discussed in this episode: -Best autoimmune diets and the differences between them -How to choose an autoimmune diet -MRT and LEAP testing- what is it, and differences in food intolerance tests -Anti Diet Trend: the good, the bad, the ugly -Medical cannabis! Enjoy! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and instagram.com/upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Emily's info: Website: https://emilykylenutrition.com Instagram: www.instagram.com/emilykylenutrition

Please welcome today's guest, Melissa Groves, RD, owner of Avocado Grove Nutrition as she shares her knowledge and expertise in hormonal, thyroid, and women's health! This is a must listen for anyone dealing with hormonal imbalances. Topics include: -Progesterone and Estrogen- Their role in metabolism & natural ways to balance your hormones and lifestyle changes -Low Progesterone or High Estrogen- what can you do to help? -PCOS Right vs Wrong- the importance of testing, supplements to help, and diet advice -Testosterone, DHEA, and Sex Hormone Binging Globulin- the connection and what to do when tests indicate low or high levels -Why you use the DUTCH test and what it measures My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Melissa's Info: Website: https://www.avocadogrovenutrition.com Instagram: www.instagram.com/the.hormone.dietitian Twitter: https://twitter.com/Avocado_Grove

Please welcome my guest Sara Korzeniewski RD, FDN-P as we discuss roadblocks to healing your health- whether it be your adrenals, thyroid, hormones, or gut health! My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Sara's info: Website: http://www.theorganicdietitian.com Instagram: https://www.instagram.com/theorganicdietitian/

Repost episode from Boom Boom Performance Podcast! TIMESTAMPS: 3:09 - Background of Lacey Dunn 7:45 – Lacey’s strategies for training for people with injuries. 10:10 – Lacey’s outlook on supplements 15:25 - All about adaptogens. 19:02 - HPA Axis Dysfunction and adrenal fatigue in the physique space. 27:12 – Lacey’s experience with Thyroid Dysfunction and the effects it has on body compensation. 34:00 – Lacey’s Take on Flexible Dieting and how it should ACTUALLY be implemented. 37:14 – The dangers (or lack thereof) Artificial Sweeteners 44:12 – The BS behind “Net Carbs” 46:38 – What we need to know about Gut Health 54:52 - Where Lacey stands with Calories in vs. Calories out. 58:45 - You Are Dinner Table With 3 Empty Seats, You Can Pick 3 People To Sit With You, Dead Or Alive, Who Would You Pick? 59:40 - Where you can find Lacey and all her content My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit www.instagram.com/upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Cody's info: Blog – www.boomboomperformance.com Facebook - https://www.facebook.com/boomboomperformance/ Instagram - https://www.instagram.com/cody.boomboom/ YouTube - https://www.youtube.com/user/BoomBoomPerformance Email – info@boomboomperformance.com

Discussed in this episode: -HEAS- Healthy Eating at Every Size- the good and the bad of this “trend” -Meet people where they are- the importance of a client centered approach and being open minded -What makes someone a reputable resource for nutrition. What to look for! -Weight & Scale changes: focus on how you look and feel & why daily weigh ins are not suggested -The issue of hyper focusing on research and educating yourself- sometimes more knowledge is not better? -Just because “research shows” says… doesn’t mean it’s good for YOU and your lifestyle -Science is always changing- nobody is an “expert” because science changes! -Dietitians aren’t the only people who know about nutrition! Just be careful in who you give control My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: @laceyadunn Email: laceydunn@upliftfitnutrition.com Laura's info: Website: www.thesassydietitian.com Instagram: www.instagram.com/thesassydietitan

Diving into flexible dieting and macro counting in this episode with Emily Field, RD. We discuss: -What true flexible dieting and macro tracking SHOULD look like -Why macro tracking doesn't work for some -Strategies and hack to make macro tracking easier -"Macro Manipulation" for meals and snacks & "macro check points" -Common macro tracking mistakes!! Including- food entries mishaps (ALWAYS double check), measuring cups and spoons vs weighing, eye-balling, raw vs cooked vs dry weight -We are not what we eat- we are what we digest and absorb -FDA 25% off allowance on labels -Macro hacks for dining out and events- intermittent fasting? -Suggestion for dietetic interns in choosing a nutrition niche- be respectful and not dogmatic in whatever you do. My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: @laceyadunn Email: fitandfaith@gmail.com Emily's Info: Website: https://www.emilyfieldrd.com/ Instagram: www.instagram.com/emilyfieldrd Email: emily@emilyfieldrd.com

Today's guest is Lily Nichols, Registered Dietitian and author of "Real Food for Pregnancy" and "Real Food for Gestational Diabetes" Discussed in this episode includes: -Gaps in current guidelines for pregnancy and prec-conception -Complications with being vegan or vegetarian pre-conception -Breastmilk- Maternal Diet contributions -Nutrient repletion post partum: nutrients and foods to incorporate -Things to avoid when breastfeeding -Post partum hypothyroidism My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: @laceydunn Email: fitandfaith@gmail.com Lily's Info: Website: https://realfoodforpregnancy.com/ Instagram: https://www.instagram.com/lilynicholsrdn/

Let's dive into what classifies as a "healthy relationship with food", what to look out for and address for yourself and clients regarding food fears & improving a relationship with food, how to help beat food fears, and key components to listening to your body. My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit and www.instagram.com/upliftfitnutrition Twitter: @laceydunn Email: fitandfaith@gmail.com Bari's info: Website: www.barithedietitian.com Instagram: www.instagram.com/barithedietitian If you enjoyed this episode please share and review (:

Time to dive into gut health, pregnancy nutrition, fertility nutrition, and a disease called Dysautonomia with a Integrative nutrition health coach and Registered Nurse (and fellow Jesus lover!) Lindsay Mathews. What we discuss: -Tips for those wanting to become a nurse or dietitian and finding your "niche" and passion. -Leaky gut and intestinal permeability: symptoms and causes -Ways to help to seal and soothe the gut- supplements and diet! MARKER 18:00 min- Pregnancy Nutrition -What to remember if you are or want to become pregnant and are vegan or vegetarian -Essential nutritions to have in pregnancy AND prior to pregnancy -1st trimester vs 2nd trimester vs. 3rd- when to increase cals and how much -What to expect being pregnant -Fertility- it's not just the woman- the man's health matters!! -What to avoid during pregnancy- food and exercise! MARKER 33:30- Dysautonomia MARKER 45:00- Power of your Mind! Own your Superpower. My info: Website: www.upliftfit.org Instagram: @faithandfit Twitter: @laceyadunn Email: fitandfaith@gmail.com Lindsay's Info: www.dysautonomiarecovery.com Clinic: McMinn Clinic in Birmingham, AL Instagram: @lindsayraemathews Podcast: http://functionalmedicinepodcast.com

Let's chat about thyroid health, hashimoto's, and histamine intolerance! Discussed is: -Common causes of thyroid imbalances and types -What labs to get tested & why -Difference between functional and conventional approaches to treatment -Healing Hashimoto's -Histamine Intolerance- what it is, symptoms, and why it matters -Key tips for thyroid health My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: @laceyadunn Email: fitandfaith@gmail.com Dr. Becky's info: Website: http://drbeckycampbell.com Instagram: www.instagram.com/beckycampbell Email: support@drbeckycampbell.com Book: "30 Day Thyroid Reset Plan"

Diving into natural and functional medicine today with Dr. Janelle Sinclair, BSc, MSc (Hons), PhD (Biochemistry), PGCertHealSc (Mental Health) all the way from New Zealand. A couple of the questions covered include: -What are common nutritional deficiencies that can be contributing causes to anxiety and depression? -How do these deficiencies affect the brain and result in mental unwellness? -Why do we have these deficiencies? -How do hormones affect our mood and anxiety levels? -What is the preferred method of testing that you use in clinic to help someone struggling with anxiety? -What are your key supplement recommendations for anxiety or depression? My info: Website: www.upliftfit.org Instagram: www.instagram.com/faithandfit Twitter: @laceyadunn Email: fitandfaith@gmail.com Dr. Janelle's Info: Website: http://www.drjanellesinclair.com/ Instagram: www.instagram.com/drjanellesinclair Youtube: https://www.youtube.com/channel/UCKV4zHO9ImKYRahFXHmcoxw

All things myth busting with my awesome guest Jillian Trigg, ROHP, RNCP, CNP- from NorthShore Nutritionist. In this episode we cover: -Organic vs conventional foods and pesticides -Fresh Vs frozen- nutritional differences- what is better? -Meal timing- what matters, what doesn’t? -'Cheat meals' vs refeed meals -Lectins and their impact on health -Dietary cholesterol- good or bad -"One size fits all" diet pushers Enjoy and please leave a review if you liked it! My info: Website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn Jillian's info: Website: www.northshorenutritionist.com IG: @northshorenutritionist Twitter: @NS_Nutritionist

Time to dig into some hard core issues here- discussing stealth infections, heavy metals, environmental toxins, and then cannabis with functional medicine doctor Dr. Jessica Peatross! Also discussed are biofilms, how to disrupt and treat biofilms, stealth infections, and heavy metal toxicities, and ways to test as well as reduce your exposure to all of these things!! Dr. Jess also dives into the differences between hemp and cannabis, CBD, the benefits, and what to look for when choosing a cannabis product. My info: Website: www.upliftfit.org IG:@faithandfit Twitter: @laceyadunn Dr. Jess's info: Website: https://drjess.com IG: @dr.jess.md

Topics covered in this episode with Guest Cody McBroom, owner of Boom Boom Performance: -His story -Breaking Plateaus: why and how to do it -Managing CNS fatigue- differences in bodybuiding, crossfit, powerlifting, and cardio types (HIIT vs LISS) -The power of maintenance periods -Reverse Dieting- when and how to do it, why the fad is becoming an issue, what to keep in mind with reverse dieting (everyone responds differently) -Travel tips to stay on track with your diet and workout routine -Intermittent fasting brief note Cody's top tips for health: 1. Be patient 2. Trust the process 3. Commit to the long term My info: Website: www.upliftfit.org IG:@faithandfit Twitter: @laceyadunn Cody's info: Website: http://www.boomboomperformance.com/ IG: @cody.boomboom

Let's chat all things gut health with gut expert Dr. Gabrielle Fundaro aka "Vitamin PHD" In this episode we discuss: -What determine's a diverse gut microbiome -Food's impact on the gut -Artificial Sweeteners -The Gut Microbiome -Probiotics & Prebiotics -Fiber chat! -Fermented Foods -Celery Juice! -"Alkaline Diets" -How to spot a quack My info: Website: www.upliftfit.org IG:@faithandfit Twitter: @laceyadunn Gabrielle's info: Website: www.vitaminphd.com IG: @vitaminphd

Please welcome the amazing Dr. Jolene Brighten, author of Beyond the Pill. In this episode, Dr. Jolene goes over key components of hormone health, Post Birth Control Syndrome, side effects of birth control, fertility, getting pregnant after birth control, and more. Make sure to order and purchase her book! My info: Website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn Dr. Jolene's Info: Website: https://drbrighten.com IG: @drjolenebrighten

Lisa Hendrickson-Jack, aka "Fertility Friday" and author of "The Fifth Vital Sign" joins to discuss fertility, fertility awareness, a healthy (or not healthy) menstrual cycle, and how to get your period back after being on hormonal birth control. Discussed: -Fertility Awareness- what is it and why is it important? -Your Menstrual cycle- changes that occur & how to check for when you ovulate (or don’t!). -What Hormonal BC does and how it works -Nutrients that hormonal BC depletes -Coming off of BC- what can happen, side effects, and getting your period back post BC (stress, anxiety, gut distress, thyroid changes) -Taking control of your fertility after BC- steps you can take -Testing hormones- when to check and when not to check (if you are on BC or don’t know where you are in your cycle- testing isn’t accurate!). -Doctor’s dismissing symptoms- why you must never surrender your health! My info: Website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn Lisa's info: Website: http://thefifthvitalsignbook.com IG: @fertilityfriday

Today's episode includes guest Evan H. Hirsch, MD! We discuss chronic fatigue, including symptoms, potential root causes, and how to get back on the path of fixing fatigue. My info: Website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn Dr. Hirsch's info: FREE BOOK DOWNLOAD- www.fixyourfatigue.org/download-my-fix-your-fatigue-book/ Website: www.FixYourFatigue.org IG: @thefatiguedoc Twitter: @drevanhirsch

In this episode, Jessica Rothley comes on as a guest to discuss some awesome topics that dip more into the realm of mindset and mental health. MUST LISTEN epsiode in my opinion

In this episode Dr. Joshua Wolrich and I go over diet myths such as ketogenic dieting facts, intermitten fasting, and detoxs, as well as discuss the problem with food policing and demonization of food. We discuss what defines healthy eating as well as discuss disordered eating. My info: Webstie: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn Email: fitandfaith@gmail.com Dr. Joshua Wolrich's info: Website: http://unfattening.co.uk IG: @unfattening

Let's chat Circadian Rhythms, Individuality, and Stressors with Sam Miller. We also dive a little into supplements, adrenals, and meal timing! My info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Sam's info: Website: www.oraclefitness.com IG: @sammillerscience @oracle_coaching Email: coach@oraclefitness.com

Let's dive into thyroid, adrenal, and hormone health- which all are confusingly intertwined together! From high cortisol, gut imbalances, to low progesterone- this episode dives a little into what can happen when thyroid, adrenal, and hormonal trouble come about and ways to help get to the root of the problem! My info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Nat's Website: https://www.natkringoudis.com

In this episode I go over how to handle the holidays- my top tips for holiday meals, events, and advice on making a plan and owning your mindset in your plan! My info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com

In this episode, guest Gisela Bouvier, RD and owner of Mindfully Intuitive Nutrition, and I discuss important topics- from fad diets, food demonization, intuitive eating, diet culture, and more! This is a MUST LISTEN episode!! My info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Giselle's info: Website: http://www.mindfullyintuitivenutrition.com/ IG: @corporatenutritionist Email: mindfullyintuitivenutrition@gmail.com

Please welcome guest Cathy Biase, graduate of the Canadian School of Natural Nutrition and I’m a Certified Professional Cancer Coach. On this episode we discuss cancer prevention nutrition and the role of diet in cancer therapy. We also discuss tackling the mental battles of both cancer prevention and cancer treatment and the importance of keeping food as more than just medicine. My Info: Website: www.upliftfit.org (coaching and nutrition consults) IG: @faithandfit @upliftfitnutrition Inquiries: fitandfaith@gmail.com Twitter: @laceyadunn Cathy's info: Website: http://www.cathybiase.com/ IG: @cathybiase Twitter: @cathy_biase

Let's chat about Preserving Muscle- in both a contest prep and diet! Nutrition, Training, Cardio, and strategies included. My Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com Article link: https://medium.com/@laceydunn/preserving-muscle-in-a-contest-prep-f2e84cf20dd4

Repost from Sean Irwin- Discussed: -Dietary Fats- Types and Health Effects -Carbohydrates -Insulin resistance vs sensitivity- dietary approaches -Keto talk- “Keto flu” and beginner keto metabolic changes -Refeeds- Why? DO’s and DON’Ts. -Off season- why mini cuts are needed! -Insulin talk- We need insulin! What is does- glycolysis vs gluconeogenesis -Why you want lower/moderate protein in ketosis -Protein needs for building mass -Post workout protein- when and how much? -Why I don’t suggest eating ONE meal a day -Intermittent Fasting- what it is, windows of fasting, benefits -Digestion & Gut Health- When NOT to add a probiotic -Main reasons for poor gut health and digestive distress -Gut health help! -Inflammation and chronic disease -My thoughts on dairy -My social media “tactics” and following My Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Email: fitandfaith@gmail.com

In this episode, my friend Andrew Pardue and I dive into the importance of post show- speaking about more than just reversing, but getting back to a healthy, sustainable diet that allows you to enjoy life! We dicuss strategies we both use with clients and believe in, as well as the psychological and physiological effects of dieting that occur. My info: IG: @faithandfit @upliftfitnutrition Website: www.upliftfit.org Email: fitandfaith@gmail.com Twitter: @laceyadunn Andrew's info: IG: @andrewnpardue Website: APFit.net

Replay of an interview I did with Ryan Johnson on his podcast! We discuss my competing, nutrition, my faith, cats, genetics, and more! My IG: @faithandfit @upliftfitnutrition Website: www.upliftfit.org Twitter: @laceyadunn Email: fitandfaith@gmail.com

All about my dietetic internship experience- my rotations, assignments, and how I planned life.

In this episode, Guest Registered Dietitian Stacey Mattinson and I go over the aspects of a sustainable diet, the problems with fad diets, and how to make healthy eating fun! My IG: @faithandfit @upliftfitnutrition Website: www.upliftfit.org Twitter: @laceyadunn Stacey's Info: Website: https://www.staceymattinson.com IG: @staceymattinson

Recording from the split live IG session with Vive Nutrition on Intermittent Fasting and building muscle! Questions we go over (including and NOT limited to): 1. What is the intermittent fasting approach that has worked out best for you and why? 2. How do you implement intermittent fasting for bodybuilding? 3. What are some of the health benefits of fasting you have seen in the research? 4. What are your thoughts on fasted workouts and working out during fasting windows? 5. What about muscle and fasting? Will prolonged fasting period make you lose muscle mass? Enjoy! My IG: @faithandfit @upliftfitnutrition Website: www.upliftfit.org Twitter: @laceyadunn Andre's: IG: @vivenutrition Website: www.vivenutrition.com

Building Muscle on a Plant Based Diet with RD Andres from Vive Nutrition! We discuss: -What is plant based eating -Benefits of plant based eating -Barriers to building muscle -Amino Acids and Leucine Content -Nutrient deficiencies -Practical application tips Some research for you: https://www.mja.com.au/journal/2013/199/4/protein-and-vegetarian-diets https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0192-9 My Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Andre's Info: Website: www.vivenutrition.com IG: @vivenutrition

In this episode, Guest Amy Medling, aka PCOS Diva, shares her story and knowledge with healing PCOS. We dive into how to heal from the inside out and discuss key concepts found in her book- PCOS Diva. For more information on PCOS please check out the episodes in my feed-including "Period health and PMS solutions" and "Hormonal and Thyroid Health with Dr. Lara Briden". Enjoy! Find Amy at: www.pcosdiva.com IG: @pcosdiva My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition

Nutrition Q&A Episode from your questions on my IG post on @faithandfit!! What I dive into (in order) -Caloric deficits -Setting up calories and macros -Intuitive Eating days -Fasting -Signs of hormonal issues -Weight loss Plateaus -Mental barriers and busy work life: Priorities -Post workout carbohydrates -Carb cyling -Why consistency is important!!

In this episode, Bari the Dietitian and I go over 2 very importants problems that are sadly growing- Orthorexia and Binge Eating. Eating healthy is important, but there is such a thing as "too healthy". Thanks for listening! My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Bari's info: IG: @barithedietitian Website: http://barithedietitian.com

Stephen Hall, Owner of Revive Stronger, comes on to discuss: -Training Frequency for natural Athletes -HIIT vs LISS in contest prep -Training for Lagging Body Parts -Myoreps: what are they and why do them? Thanks for listening! My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Find Stephen at: @revivestronger Podcast: Revive Stronger

My friend Christina Lynn comes on as a guest and we discuss her prep, mistakes competitors make, essentials for getting through a prep and more! What we talk about: -Her Prep- what she did and her story -Refeeds- Why do them and what science says -Recovery in contest prep -Essentials to getting through prep (13 min) -Mistakes new competitors make (15 min) -What is the “look” for bikini? (16 min) -Things bikini girls forget about with the overall “look” (20 min) -Mistakes I have made and had with competing -Balancing prep and work (29 min) -Helping Hunger- what can help? Must be individualized (33 min) My info: Website: www.upliftfit.org IG: @faithandfit and @upliftfitnutrition Twitter: @laceyadunn Christina's info: IG: @christilynnfit Twitter: @christilynnfit_ Youtube:

Repost episode from The Dynamic Duo's podcast! Learn more about me, my passions, and my best tips for uplifting your life, your health, and your fitness/nutrition goals (: My website: www.upliftfit.org IG: @laceyadunn @upliftfitnutrition Twitter: @laceyadunn The Dynamic Duo: www.thedynamicduotraining.com IG: @dynamicduotraining

An epic talk with Mike Matthews, owner of Muscle for Life and writer of "Bigger, Leaner, Stronger", and "Thinner, Leaner, Stronger", who is changing the fitness industry through providing quality content and products to help transform lives. Enjoy!! Where to find Mike: Website: https://www.muscleforlife.com Twitter: @muscleforlife Podcast: Muscle for Life Instagram: @muscleforlifefitness Where to FInd Me: Website: www.upliftfit.org Twitter: @laceyadunn Instagram: @faithandfit and @upliftfitnutrition Email: fitandfaith@gmail.com

Andres, Registered Dietitian and owner of Vive Nutrition, comes on to talk about the Ketogenic diet, insulin, and insulin resistance. Listen to find out the truth about keto and it's benefits! Just a few resources for you: http://www.mdpi.com/1660-4601/11/2/2092/htm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664869/--- Endocrine disorders http://sciencedrivennutrition.com/the-ketogenic-diet/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/ https://www.cambridge.org/core/services/aop-cambridge-core/content/view/6FD9F975BAFF1D46F84C8BA9CE860783/S0007114513000548a.pdf/verylowcarbohydrate_ketogenic_diet_v_lowfat_diet_for_longterm_weight_loss_a_metaanalysis_of_randomised_controlled_trials.pdf My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Andres info: Website: http://vive-nutrition.com IG: @vivenutrition Twitter: @vive_nutrition

Guest John Meadows, aka Mountain Dog, shares his knowledge and expertise on a variety of important nutritional habits and considerations in order to maximize growth and recovery! Discussed: -Meal Timing: What to eat pre and post workout -Intra workout nutrition -Importance of sleep, cortisol, and recovery - Should you add cardio or reduce food? -Fasted Training -Growing lagging muscle groups -Carbs and Fats together in a meal -and More! John's Info: Website: https://mountaindogdiet.com Youtube: https://www.youtube.com/user/mountaindog1 Facebook: https://www.facebook.com/mountaindogdiet IG: @mountaindog1 My info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Email- fitandfaith@gmail.com for podcast topic requests or questions!

Guest IFBB Pro Lauren Dannenmiller is on to discuss her journey to becoming an IFBB Bikini Pro, her past preps, the importance of an off season, and more!! My Website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn Lauren's IG @laurendannenmiller

The truth about GMO's with Registered Dietitian Dylan Bair. This is of course a view on current evidence as well as opinion. For your own personal research, below are articles for you on GMOs and organic foods vs conventional (there are MANY!) http://www.annualreviews.org/doi/abs/10.1146/annurev-publhealth-031816-044437. http://pediatrics.aappublications.org/content/pediatrics/130/5/e1406.full.pdf https://www.epa.gov/sites/production/files/2016-09/documents/glyphosate_issue_paper_evaluation_of_carcincogenic_potential.pdf. http://gmo.geneticliteracyproject.org/FAQ/which-genetically-engineered-foods-are-approved-in-the-us/ https://www.aphis.usda.gov/stakeholders/downloads/2015/coexistence/Ruth-MacDonald.pdf • , http://nas-sites.org/ge-crops/2016/05/16/report-in-brief/ https://www.geneticliteracyproject.org/2015/04/21/video-what-are-gmos-and-are-they-safe/ https://www.ers.usda.gov/webdocs/publications/eib163/eib-163.pdf http://www.fda.gov/Food/IngredientsPackagingLabeling/GEPlants/ucm346030.htm https://drive.google.com/file/d/0BxK8A_2VTrvgME9XN3NKQlRoeTA/view http://sitn.hms.harvard.edu/flash/2015/same-science-different-policies/ My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition

Ladies- another episode for you! Disclimaer I am NOT a doctor or expert in birth control- this is just from my own research and reading in hopes to help you undertsand what birth control options are available. Also discussed is PCOS- Polycystic Ovarian Syndrome- what it is, what it isn't, diagnoses, and some treatment tips. My website:www.upliftfit.org IG: @faithandfit and @upliftfitnutrition Twitter: @laceyadunn

Ladies- this episode is for you! Operation all things period health, hormonal changes, how your period SHOULD be, and ways to combat PMS! I include nutrition and training changes that may or may not occur for you in your cycle, why they occur, and micronutrients/supplements you need for period health- as well as what you can take to help PMS! Enjoy

In this episode, my guest, IFBB Bikini Pro Taylor Dilk (former Chamberlain) and I dive into some essential topics regarding the NPC bikini and IFBB bikini world- from the importance of show prep, show differences, and more! My info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Taylor's info: Instagram: taychayy Youtube: https://www.youtube.com/channel/UCxHBO6bYxH0eAJ1Hi6850lQ

Huge thank you to my guest Austin Current for sharing his knowledge and expertise in this episode! Austin is an IFBB Physique Pro, Owner of Physique Development, and what I would call an expert in the Mind Muscle Connection! What we discuss: -The Mind Muscle Connection- Why Tension Matters!! -Muscle Hypertrophy- key concepts -How to Maintain Muscle while Dieting -Finding Your Passion and Excelling in Life- Owning Your Gifts Listen at the end for some life inspiration on never giving up and going after your passion! My Info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Austin's info: Website: http://physiquedevelopment.com IG: @austincurrent_ @physiquedevelopment_

Join Brandon Wadas and I in a discussion about the common dieting mistakes people make, how NOT to diet, and things you should keep in mind when dieting for both lifestyle and contest prep! Enjoy! My Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Brandon's Handles: Youtube:https://www.youtube.com/watch?v=fdFpTJaLiiI&feature=youtu.be Facebook: https://www.facebook.com/brandon.wadas.7 IG: @bwadas9

Nutrition Q&A where I answer your questions asked on @faithandfit on Instagram! Questions answered with time: 1:00: Calculating Macros 2:00: Biggest Nutrition Mistake 3:00: BCAAs 4:40: My diet- prep vs offseason 5:20: Calories in vs Cals Out- Do Food Sources Matter? 7:00: Workout frequency for muscle gain 8:45: Meat- Cooked vs Raw 9:30: Early AM Preworkout Fuel 10:15: Probiotic Benefits 11:20: Carb Cycling vs Linear Carbs 12:50 Multivitamins 13:50: Apple Cider Vinegar 14:40: Carb Meals before or after training 17:00: Surplus Needs for Gaining Muscle 19:20: Fasted Cardio 21:00 Low nutrients in Athletes 21:25: Best way to lost fat and hold in to muscle 23:00: Best sources of Iron and Magnesium 24:15: Keto diets Enjoy! For more info and tips/tricks- follow @faithandfit and @upliftfitnutrition on IG My website- coaching and questions- www.upliftfit.org

Let's talk about how to set and CONQUER your goals for 2018!! Goal setting is all about making SMART goals and my guest RD Stephanie Rackley and I dive into essentials tips for you to make your goals happen. Also discussed: -Key Meal Prep basics- including both of our food staples -Dining Out Tips -The best way to start a goal! My info: Website: www.upliftfit.org NEW APP- 12 Week Program- www.faithandfitapp.com IG: @faithandfit @upliftfitnutrition Stephanie's Info: Website: www.thehealthychew.org IG: @thehealthychew HAPPY NEW YEAR

Registered Dietitian Laura Schoenfeld comes on to share her knowledge and expertise in helping ladies with hypothalamic amenorrhea, menstrual dysfunction such as irregular periods, and discusses fertility awareness methods. We dive into other topics such as: -Post Birth Control Syndrome and birth control side effects -The causes of hypothalamic amenorrhea (including over exercising, under eating, lack of recovery, low body fat, etc.) -What to do to get your period back! (and the importance of patience) and more! My info: Website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Laura's info: Website and Blog: https://lauraschoenfeldrd.com IG: @lauraschoenfeldrd Link for Laura's Get Your Period Back Guide; lauraschoenfeldRD.com/Uplift

Guest Julie aka Jewels and I dive into an important topic of balancing the fit life! Julie is a bikini pro, coach, and overall such a sweet and caring human being. Discussed are: -Balancing dating/relationships -Eating out and events- how to handle them and adjust -Finances in the fit life -Importance of a coach or second eye -Fad coaches My information: Website: www.upliftfit.org IG: @faithandfit and @upliftfitnutrition Twitter: @laceyadunn Julie’s information: Website: www.Lifteatlive.com IG: @jewels_fit Twitter: @healthy_blonde

In this episode with guest Danny Lennon from Sigma Nutrition, we dive into the evidence based truth of artificial sweeteners! We take a look at the current literature and it's conclusions regarding artificial sweeteners impact on gut microbiota, body composition, metabolism, and more! Also discussed are sugar alcohols and stevia. Enjoy! My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn Danny Lennon's Information: Website: http://sigmanutrition.com Podcast: Sigma Nutrition Radio IG: @dannylennon_sigmanutrition Articles referenced by me: -https://www.ncbi.nlm.nih.gov/portal/utils/pageresolver.fcgi?log$=activity&recordid=5a340ff50f3df797ca9a85ce&absref=https://www.ncbi.nlm.nih.gov -https://www.ncbi.nlm.nih.gov/portal/utils/pageresolver.fcgi?log$=activity&recordid=5a3334d50f3df797ca787116&absref=https://www.ncbi.nlm.nih.gov -https://www.ncbi.nlm.nih.gov/portal/utils/pageresolver.fcgi?log$=activity&recordid=5a3037590f3df797caf3653a&absref=https://www.ncbi.nlm.nih.gov -https://www.strongerbyscience.com/an-unbiased-look-at-artificial-sweeteners/ -https://www.ncbi.nlm.nih.gov/pubmed/?term=revisiting+the+safety+of+aspartame -https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm397725.htm -https://www.nature.com/articles/nature13793 -http://suppversity.blogspot.com/2015/04/sweetener-update-chronic-aspartame.html#aspartame

Post Show Mistakes that competitors make & all things bikini in a bikini competition Q&A! Applicable to figure athletes as well. Enjoy! *dances in ruffled feathers* My website: www.upliftfit.org IG: @faithandfit and @upliftfitnutrition Twitter: @laceyadunn

Dietary Fats- Their Classification and Health! What are the best types of fats? How are fats classified? How are fats digested? Why do I need fats? All answered! My website for coaching and articles: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn

Please welcome my guest Chris MasterJohn, PhD, who has a wealth of knowledge about all things metabolism! What we discuss: -Fatty acid discussion: different types, effects on health, what is the “best fat”? Is there a “best fat”? -Research limitations and things to keep in mind with reading nutritional research -Insulin Resistance: what causes it? -Which is causing obesity and why do we “get fat”? Chris’s website: https://chrismasterjohnphd.com My Website: www.upliftfit.org My Instagrams: @faithandfit @upliftfitnutrition Twitter: @laceyadunn

Please welcome my guest Eric Trexler on the podcast today! Eric is a natural bodybuilder, PhD Student at UNC Chapel Hill, and he lives and breathes his passion. What we discuss: -How he got into research -Research limitations -5:30: Caffeine effects on performance and strength; Potential genetic assessment? -14:15:Creatine research and clinical outcomes future -17:10: Beta-alanine, beneficial? (Best for high intensity outputs, intermittent work) -20:00: Nitric Oxide: How it can help it, how much to take, and what kind? (Citrulline Malate, Citrulline, Nitrate) -29:00: Different vitamins and minerals in different produce- Go Fresh? Frozen? Canned? What is best? Organic or conventional? -33:20: Body composition- Best analysis for measuring body comp? What to remember when reading research with body composition claims!! -43:00: Contest Physiological changes; About his natural bodybuilding prep -57:00:Carb cycling, refeeds- what works? Everyone is different! Eric's website: http://trexlerfitness.wordpress.com My website: www.upliftfit.org IG: @faithandfit @upliftfitnutrition Twitter: @laceyadunn

Your guide to landing that dietetic internship! So many questions answered from my Q&A on @upliftfitnutrition's IG page and All Access Internship's Facebook page! Guest Kelly Combs(IG page @freeyoursoulfit)and I, both dietetic interns, discuss how to STAND OUT, what matters, Grades vs. Experience, Types of internships, Personal statements, Interviews, Open Houses, and more! Enjoy and GO GRAB THAT INTERNSHIP

Let's talk carbohydrates and their digestion/metabolism! My website: www.upliftfit.org My IG: @faithandfit Twitter: @laceyadunn

Please welcome our guest Brandon Roberts, PhD who has significant expertise and knowledge in strength training, biological sciences, and research! Discussed: -The principles of muscle growth -MPS- Muscle Protein Synthesis: How to best stimulate, what this means (MPS not meaning hypertrophy and growth) -Non responders -His recent research findings!! Find me at: Instagram: @faithandfit and @upliftfitnutrition @laceyadunn on twitter Website: www.upliftfit.org Find Brandon at: Website: Fitnessandphysiology.com (Strength Guys Coach) Facebook: https://www.facebook.com/B.Rob21

Food Addiction: Does it exist? What is it? What causes it? How can you minimize it? RD Kara Corey and I discuss food addiction and more!! My website: www.upliftfit.org IG: @faithandfit Twitter: @laceydunn Kara Corey RD: https://www.youtube.com/user/KaraLeigh83 https://karacorey.com/ IG: @karacoreyfitlife

Discussion on: -Ways to be metabolically efficient & increase insulin sensitivity -What is metabolic flexibility -Keto diets- more fat loss? -Ketone supplementation -Meal timing for physique athletes -Fasted cardio Andrew's Website: www.apfit.net IG: @andrewnpardue My website: www.upliftfit.org My IG: @faithandfit @upliftfitnutrition Twitter rambles: @laceyadunn Some fun research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584808/ https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y

Desiree Scoggins and I discuss our thoughts on the importance of the power of the mindset when competing, why you have to love yourself and have a good body image BEFORE a show, as well as dive into our faith, how we balance competing as a Christian, and some thoughts about connecting with our amazing God!! My IG: @faithandfit Website: www.upliftfit.org Twitter: @laceyadunn Desiree's Links: IG: @des___ Website:http://desbfittraining.com

One of my favorite episodes thanks to Victoria and Meghan from Nourishing Minds Nutrition! Topics discussed: -SIBO (diagnoses, treatment): whole nutrition approach -Herbal digestive supplements to aid in digestive disorders -Gut Dysbiosis -IBS: helpful treatment, causes -Wheat and gluten discussion: friend or foe? -Intuition in eating- the importance of letting go of social media’s effects on your food choices Nourishing Minds Nutrition: www.nourishingmindsnutrition.com Victoria: www.diehaRDfoodie.net Meghan: www.rootforfood.net IG handles: @the_diehard_foodie @root_for_food @nourishmindsnutrition My Website: www.upliftfit.org IG: @faithandfit and @upliftfitnutrition Twitter: @laceyadunn

In this episode, Guest Justin Janoska, clinical nutritionist, and I discuss hypothyroidism, Hashimoto's, Stress, and more! Justin's social media handles: http://www.nutritionmax.fit IG: @nutrition_max Twitter: @nutritionmax My handles: www.upliftfit.org IG: @faithandfit Twitter: @laceydunn Discussed: -4:55- Hypothyroidism- causes, testing, diagnoses- Autoimmunity, Stress -6:00- Why not to stress!!! -6:45- Depression; Pharmaceuticals; Food Heals! -9:00- Gut Microbiome and Gut Dysfunction with Hypothyroidism -12:30- Birth Control’s side effects; Risk does not= benefits -14:15- Subclinical values, Lab Values, & why you must do Anti-body tests -18:30- Food is medicine -19:00- Hashimoto’s -21:45- Prevention & ways to help -24:15- Overtraining- You are not a superhuman! 26:15- PCOS misdiagnoses- STRESS! -28:00- Liver detoxification- what to watch out for & help (answer is not a detox tea!) -34:00- Conventional & non-conventional remedies

Discussion with Registered Dietitian Ellen Ratliff on gut health, gut microbiota, food intolerances vs allergies and testing, intuitive eating, and more. 13:00: Intolerance vs Allergy 14:00: Intolerance Testing (ex. Pinner Test)- Reliable? Credible? Do they work? 18:30: Competing and Food Intolerances 20:40: LEAP test & Elimination Diet- Suggestions 27:00: Gut Issues and Improper Gut Health 29:00: How to have a healthy gut 31:00: Microflora in Fecal Transplant Study 34:30: Prebiotics, Probiotics, Digestive Enzymes 37:00 Things that alter your gut microflora: including artificial sweeteners, birth control, antibiotics, stress, 42:00 Science changes!! 4:00 Intuitive Eating rant- are you intuitive eating? Can we even intuitive eat? 55:00: Binge Eating vs Overeating- Stop using it as a thrown around term! 1:00:00- Food is not just macros/micros. 1:06: GET A CAT- my first cat Ellen's website: https://ellenratliffrd.com/ IG: @ellenratliff_RD My website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn

Guest Andrew Pardue and I discuss the forgotten factors of effective fat loss, his research with his natural bodybuilding case study, his upcoming macro book, and more! Things we dive into: -Sleep -Caffeine -Stress & Cortisol -Do Diet Types Matter? Ketogenic Dieting -Food Choice -Dietary Fats -Research Pubs -OFFSEASON IS HUGE FACTOR -Weight from stage weight -Reverse diet & tracking before prep Enjoy! Andrews IG: @andrewnpardue Website; www.apfit.net My Website: www.upliftfit.org IG; @faithandfit Twitter: @laceyadunn

A little rant from me about diet culture, self love & self worth, and why diet culture is a problem.

In this episode we go over the ins and outs of being a successful online coach, what to look for in a coach, and bad coaches- including red flags and a rant. Guest is Nick Komodina- a contest prep coach and owner of NK Fitness Training Compound (IG: @nickkomodina) My website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn

Guests Clif and Katie Wilson to discuss a variety of topics in both Contest Prep and Lifestyle Coaching! Topics: -Importance of Post Show and Post Diet Phases- Metabolic Adaptations and Hormone Changes with dieting and getting back to normal hormone levels -Psychological and Physiological Changes from dieting -Female Factors with Dieting- Should you match or change your nutrition or training based on fluctuations and changes in of the menstrual cycle? (Answer: Don’t micromanage and Overcomplicate! Consistency over 1% effect) -Nutrient Timing for feeling your best while looking your best- for both contest prep and lifestyle goals -Recovery food! Not just for elite athletes -Intra carb discussion and carb timing talk! https://www.teamwilsonbb.com My Website: www.upliftfit.org IG: @faithandfit Twitter: @laceyadunn

Diving in Vegan Diets and the "Hoopla" of "What the Health"- listen for TRUTH

Question and Answer podcast from the questions on my IG @faithandfit. Answered (in order!) -When to switch up macros in a prep or fat loss phase -How to make lean gains -Sugar and salt intake -Ideal protein sup ratio -Kinds of carbs to focus on and when -Finances of Competing -Cardio for building muscle and burning fat Enjoy

Advanced Nutrition Topics: -Micros and Macros- “Best Macros” for your goal -Protein needs -Carbs and maximizing insulin sensitivity -Nutrition for PCOS and Insulin Resistance -Pre-workout: Individual Variability -Post workout Nutrition- Carb and protein needs, when and why -Best timing and dosages for maximizing MPS -BCAAs and Vegan/Vegetarian important note -Peri Workout Nutrition & Potential benefits Instagram: @faithandfit Website: www.upliftfit.org Some research articles: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 http://jandonline.org/article/S2212-2672(15)01802-X/abstract http://bjsm.bmj.com/content/early/2017/07/11/bjsports-2017-097608.full

Hormonal and Thyroid Health chat with Dr. Lara Briden- Naturopathic medicine doctor. Some Topics and time discussed (we flip around a bit on topics throughout): 2:00- Health and Hormonal Health- Periods a marker as health 3:00- Pill Bleeds are NOT periods 6:00-What does Birth control do and how does it affect our body, health, and fertility? 8:00- Estrogen’s roles & Hormonal birth control’s effects on gaining muscle and insulin levels 10:00- Microflora’s effects on your hormones 11:45- Long term side effects and post birth control? 14:45- Ovulation- why it’s important and what happens 16:00- Reasons why you can not ovulate or have a period 20:45- PCOS- Types (4 different)- Insulin resistance, Post Pill, Inflammatory PCOS, Thyroid, Vegetarian Diets?; What is it, why ultrasounds are NOT a diagnosis, and how you can help alleviate symptoms 29:45- Soy effects on hormones 34:00- Ways to help insulin resistance 35:15-Gut Microflora- what effect’s it and PMS- PMS isn’t normal? 37:15- Talking about Estrogen dominance and alcohol for hormones 39:45- Dairy talk 41:30- Thyroid issues and Irregular Periods- What to test for thyroid health 46:45- Endometriosis You can find Dr. Briden and her "Period Repair Manual" at larabriden.com

IFBB Bikini Pro Cori Baker is a guest as we talk about her journey, how she balances life as a mom while competing, intuitive eating, and her glute secrets!

In this episode, guests Chris and Eric Martinez from the Dynamic Duo Training join to discuss choosing a coach, traveling and eating out, and the power of your mindset! Topics: -Their New Book “The New Era of Fitness” -Mental Health -7-8 min mark -How to choose a coach- 9:15 -IIFYM vs Macros -19:45 -Traveling tips and Eating out- 30:15 -Surrounding yourself with Positivity 33:45 -The power of your mindset (throughout) Their websites: dynamicduotraining.com theneweraoffitness.com My website: www.upliftfit.org IG:@faithandfit

Very exciting podcast with Guest Dr. Jacob Harden- Chiropractor and USAPL Powerlifter. We discuss a variety of topics from Injury prevention to Sciatica and the practical implications for fitness and everyday life. What we discuss: -Pre-rehab and what really needs to be prioritized in order to reduce injury risk -Maximum Recoverable Volume and Individualization -Injury Prevention -Powerlifting Injury Prevention and "Making Weight" -Strength vs Hypertrophy training -Importance of mobility and having a functionally healthy body- for fitness and everyday life -Sciatica You can find Jacob at: IG: @dr.jacob.harden www.myodetoxorlando.com

Guest Dylan Bair, Registered Dietitian and Contest Prep Coach is on board to talk and discuss a variety of topics including fad diets, research, meal timing, and more! Guest Dylan Bair-Registered Dietitian- Fad Diets, Protein and Meal timing, & Nutrition Talk! Topics we discuss: -His Dietetic internship rotations -Q&A starts at 14:20 with: -Meal timing -Protein intake and distribution- Pre and Post workout; How much can be metabolized? What happens to the rest? What is most optimal? -Fats vs Carbs for fat loss -Ketogenic Dieting (emerging research for marathoners included and effects seen) -Paleo Diets -Gluten Free Diets My Website: www.upliftfit.org My IG: @faithandfit Find Dylan Bair at: IG: @dylanbair_rd BairAesthetics@gmail.com BairAesthetics.com

In this episode we go into the Do's and Don'ts of competing as well as a twitter/IG Q & A with a dear friend of mine, bikini competitor, and future RN Lauren First! Prepare for silliness. Questions asked: -When to do refeeds and how often -What made each of us choose to be an RD or RN -Who do we look up to most in the fitness industry -What supplement is our MUST -What is our favorite thing and least favorite about competing Podcast starts with the Q&A, Jump to 23:45 for the Do's and Don'ts! Make sure to follow my IG @faithandfit and check out @_fitness_1st_ as well!

This week's topic includes nutrition myths and the discussion of late night eating and some potential causes!

Interview with contest prep coach and bodybuilder Nick Tong. Nick and I talk about contest prep strategies, individual variability with metabolism, fat loss, cardio, pre and post workout meals, mindset, and more!

HIIT Vs. LISS cardio- What's better for fat loss, muscle retention, and how do they differ? Research in addition (has many other articles in bibliography!): http://dc.etsu.edu/cgi/viewcontent.cgi?article=1173&context=etd

Peak Week Nutrition Do's and Don'ts! Sodium, Water, Carbs, Foods. Short version- DO NOT CHANGE EVERYTHING!

Episode 8- exploring Amenorrhea, its causes, complications, and ways to restore the menstrual cycle. Key data and literature to learn more: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-21 http://www.hormones.gr/722/article/menstrual-function-in-sports.html http://www.mayoclinicproceedings.org/article/S0025-6196(13)00554-5/abstract https://oup.silverchair-cdn.com/oup/backfile/Content_public/Journal/jcem/PAP/10.1210_jc.2017-00131/2/jc.2017-00131.pdf?Expires=1492022447&Signature=Kv3sGvNrUQmo-Kg8UNgQfX0FxuYB8PJNZ59o8WT5rb4mX8PcROOU3jyi61omgc10Q2YW2phdpDZIQAdNCEWUV4yz034O7qNIXjSxSlbBKkSPo59qXnp4R-Qp2P0lpJaGml~Tv4QxD9X18krC6ziFulpycOlZ7fawEk~-KLEaMYB1fjifzgLdQWNNIDzh9c75rcldiuQ~OLitJB3VuzLN~~ilsjNGUezla~xoNT~hQxwURaH-h3OyAMwD0jLQQo2oBswyfITRiQKnFqhlfWvM7go0WRzmetAWtv1w1ctINLGEbyYbWG1ZMUFzgzx1imTnnCSqQ-KWx76kYagazEpk3A__&Key-Pair-Id=APKAIUCZBIA4LVPAVW3Q Ig: @faithandfit Website: www.upliftfit.org

I discuss the diagnosis, treatment, and complications of celiac disease, IBS, and IBS-D as well as my current thoughts on treatment and diagnosis of these and various gastrointestinal disorders. Learn more at: https://www.iffgd.org/gi-disorders.html http://www.crohnscolitisfoundation.org Information also pulled for the Evidence Analysis Library on Eatright.org

In this episode- I described what intermittent fasting is, it's benefits and potential issues, and how you can implement it into your life! I also go into what makes it a great tool for weight loss and gaining muscle. Below are 3 research articles to provide some research if interested: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-S1-P25 https://jissn.biomedcentral.com/articles/10.1186/1550-2783-12-S1-P38 Min Wei et al. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Science Translational Medicine. 15 Feb 2017. 9: 377.

In this episode- I dive into how to read and interpret research, evaluating the limitations, and what to look for and be aware of when reading research studies and their abstracts.

Interview with Laurin Conlin, IFBB Bikini Pro and Macro coach, who did her Master's thesis on Macro vs Meal plans and body composition. We dive into her research findings as well as ketogenic dieting in relation to clinical care.

The Anti-Inflammatory Diet: What is it? What are it's effects? What foods are anti and pro inflammatory? How this diet influences chronic disease risk reduction. All Research Below: Marcason, W. What is the anti-inflammatory diet? J. Am. Diet. Assoc. 2010, 110, 1780. Jiang Y, Wu SH, Shu XO, Xiang YB, Ji BT, Milne GL, Cai Q, Zhang X, Gao YT, Zheng W, et al. Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women. J Acad Nutr Diet 2014;114:700–8, e2. Vannice G, Rasmussen H. 2014. Position of the academy of nutrition and dietetics: dietary fatty acids for healthy adults. J Acad Nutr Diet. 114:136–153. McKinley-Barnard et al.: The effects of a botanical anti- inflammatory nutritional supplement while participating in a resistance training program on indices of body composition and metabolic, cardiovascular, muscular, and hemodynamic function in obese females. Journal of the International Society of Sports Nutrition 2015 12(Suppl 1):P40. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-12-S1-P40 Altman & Marcussen, (2001). Effects of a ginger extract on knee pain in patients with osteoarthritis, Arthritis and Rheumatism, 44(11), 2531-2538. Nassar, Erika, Jen Morellion, Geoffrey Hudson, Brian Shelmadine, Julie Culbertson, Thomas Buford, Richard Kreider, and Darryn Willoughby. "Effects of Ingesting a Thermogenic/anti-inflammatory Supplement While Participating in a Resistance Training Program on Indices of Body Composition and Metabolic, Cardiovascular, Muscular, and Hemodynamic Function in Overweight Females." Journal of the International Society of Sports Nutrition 5.Suppl 1 (2008): n. pag. Web. Bloomer, Richard J., Michael J. Falvo, Brian K. Schilling, and Webb A. Smith. "Prior Exercise and Antioxidant Supplementation: Effect on Oxidative Stress and Muscle Injury." Journal of the International Society of Sports Nutrition 4.1 (2007): 9. Web. Khan TA, Sievenpiper JL. Controversies about sugars: results from systematic reviews and meta-analyses on obesity, cardiometabolic disease and diabetes. European Journal of Nutrition. 2016;55(Suppl 2):25-43. doi:10.1007/s00394-016-1345-3.

Episode 2 of UpliftFit Nutrition radio where I dive in reverse dieting: what it is, why and how people do it, the complications, and things to consider when reverse dieting!

Episode 1 of UpliftFit Nutrition- where I will be sharing scientific evidence and methods in the worlds of fitness and nutrition. The first episode gives you a background of who I am, my current goals as a future registered dietitian, and the plan for this podcast!

The Dangers of competing- what to look out for: -Effects on metabolism, hormones, & more -Effects on self love, mental health, relationship with food -Post show problems -Show problems & Unfair judging