Nutrient timing, and why sex matters in nutrition research

If you’ve been involved in strength training for any length of time, you’ve probably heard of the “anabolic window.” This is the period of time, typically around an hour, after a workout that your body is primed for protein synthesis (in super layman’s terms, the process where your body takes ingested dietary protein and uses… Continue reading Nutrient timing, and why sex matters in nutrition research

Micronutrients: Sweating the Details

Often when we talk about diets in the athletic space, the focus is all on calories and macronutrients. And that makes sense: calorie balance means having enough total energy to perform the way we want to perform, and maximizing our macronutrient intake helps us move towards a body composition favoring muscle and minimizing bodyfat. All… Continue reading Micronutrients: Sweating the Details

Why Fats are Essential for your Diet (and Why They’re so Misunderstood)

This is the third part in an (unofficial) series on the major macronutrients of the diet. You can read about why I love carbs here, and how to optimize your protein intake here. Carbs may be the most demonized macro, but fats are somehow even more controversial. In certain circles (see: many whole-food plant-based diet… Continue reading Why Fats are Essential for your Diet (and Why They’re so Misunderstood)

Nailing Your Protein Intake

Like all things in nutrition, protein intake needs to be personalized - based on your size, activity level, and goals. Do strength athletes and endurance athletes need the same amount of protein? What about athletes vs. completely sedentary people? Can vegetarians and vegans really get enough protein? Can I subsist on protein powder alone? Below, we’ll discuss what protein is, what it does, and the things you need to know to understand how much and what types of protein you need to perform and feel your best.

Eating Intuitively – How I Do It, and How Covid-19 Has Played a Role

I’ve been in eating disorder recovery since 2015, and over the past 3 years, I’ve been actively working towards eating intuitively - giving up all diet plans, calorie counting and food measuring to instead just eat when I’m hungry and stop when I’m full. I tend to call it “eating like a normal person” and… Continue reading Eating Intuitively – How I Do It, and How Covid-19 Has Played a Role

Eating Under Stress: The Why and How (to cope)

So far, we’ve covered what stress IS, and the first step to decreasing our chronic stress: getting enough quality sleep. Now we’re going to tackle a subject that may give rise to your stress response on its own: how and what you eat. Acute and chronic stressors can bring out some pretty severe changes in… Continue reading Eating Under Stress: The Why and How (to cope)

The Soft Reset: Bouncing Back After Over-Indulging

I spent last weekend doing a bunch of things I LOVE: traveling, meeting great new people, going on fun outdoor adventures, eating lots of amazing food and drinking a lot of wine. And while I really do adore all of these things, they’re also extremely draining for my introverted, just-getting-over-burnout self.  When I take vacations,… Continue reading The Soft Reset: Bouncing Back After Over-Indulging