Fuel Your Strength Steph Gaudreau

When it comes to your training and your fueling, you need to think about the bigger picture. For sports such as Brazillian jiu-jitsu, which has a wide range of intensity demands, you need to switch your mindset and fuel your body for your practice. While being strong is a sort of ‘cheat code’ in Brazillian jiu-jitsu, it is nothing without the right fuel to back it up.
Key Takeaways If You Have Questions About Your Nutrition, You Should:
Remember that what you eat today is your fuel for tomorrow
Don't believe the hype around trends like fasting and no-carb
Work with a coach who understands your goals and can help you achieve them in a sustainable way
Nutritional Lessons with Alex Maclin
Alex Maclin is a fellow performance nutrition coach, strength training enthusiast, and Brazilian jiu-jitsu player. He is passionate about helping athletically minded folks fuel themselves with the proper nutrition so that they can get more out of their performance. Throughout his health journey, he has coached hundreds of athletes through online training programs for weightlifting, strength, and conditioning, and is here today to share his knowledge with you.

Your Training Goes Beyond the Gym
When it comes to your training, it does not just exist when you are on the mat or in the gym. What you do around your training, how you eat, recover, hydrate, and think about your training, can also have a huge impact on your ability to accomplish your goals. 
Even if you are not competing, if you want to train consistently and give it your all, you have to put some thought, strategy, and planning into what you are doing outside of the gym. This means thinking proactively about what you eat and remembering that what you eat today is fuel for tomorrow.  
Optimal Fueling = Optimal Results
Training, recovery, and nutrition practices work together as a system to help you achieve your best results. This can get tricky when we see the amount of misinformation and conditioning that we have been exposed to, especially as female athletes. 
Even if you are not into Brazillian jiu-jitsu, the fueling practices talked about in this episode will help guide your performance, nutrition, and your own athletic endeavors. When you can understand how to fuel yourself optimally, you can see your optimal performance a lot clearer.
What has your experience been with fueling for sports such as Brazillian jiu-jitsu? Share your thoughts with me in the comments on the episode page.
In This Episode What makes Brazilian jiu-jitsu such a natural transition for many athletes (7:30) The biggest nutrition mistakes that every day people fall into in the Brazilian jiu-jitsu world and beyond (19:58) Understanding the role of carbohydrates and protein in Brazilian jiu-jitsu, recovery, and strength training (31:47) Why fasting is challenging for athletic folks and how the timing of fueling can impact your performance (45:52) The importance of hydration in sports such as Brazillian jiu-jitsu, where sweat is flowing (1:05:07) Quotes
“[This isn't] just for competitive jiu-jitsu athletes. This is for the average everyday people like me who just want to train, and they love it, and they want to feel good on the mat.” (6:38)
“These foods that you are eating are foods that are going to help you feel better, help you perform better, and give you more energy. That is a really big mindset shift. Not looking at things as just having calories… but actually how this food is going to help you kick some more ass and recover.” (25:24)
“You can eat at levels that you need to eat without fasting; you just need to make sure that you are getting the proper amount of calories per day.” (48:56)
“What we eat today is for the next day.” (50:50)
“Learn concepts of jiu-jitsu rather than just learning all these moves. I think that was the most overwhelming part.” (1:15:57)
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Are you cardiovascular training confused? I don't blame you; there is a lot of information out there that can work counterintuitively, especially if you are just starting to incorporate cardiovascular training into your routine. While it is easy to just focus on the numbers, finding the balance between high-intensity and low-intensity is more nuanced than that. Luckily, I have my friend Jamie Scott, an accomplished sports nutritionist and endurance coach, with me today.

Key Takeaways
If You Want to Incorporate More Low-Intensity Cardio Into Your Life, You Should:

Slowly build up your Zone 2 endurance over time Don't get too hung up on the numbers and data Take a holistic approach and find a balance that works for you
Finding Balance with Jamie Scott
Jamie Scott is a New Zealand Registered Nutritionist. He holds postgraduate qualifications in Nutrition Medicine and Sport and Exercise Medicine, undergraduate degrees in Nutrition Science and Physical Education, and is a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned several roles in the health and fitness industry. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health.

Give Precedence to the Feeling
I’m willing to bet there is a pretty good chance you have heard some rumors about cardiovascular health over 40 and the difference between lower-intensity and higher-intensity cardio. Many people struggle with lower-intensity cardio, or Zone 2 because they feel it is too boring, hard, or lazy. But when you can remain grounded in your ‘why’,’ you can stay focused on the practical things you can take away. You don't have to feel stressed or anxious about what your fitness technology is telling you. Remember to focus on the feeling an exercise gives you, not just the numbers on the screen.

Back to Basics
Often, we as a society are in a rush to look for what is new and shiny, so we need to remember the reliable basics. But they are there for a reason! Working both higher- and lower-intensity cardio into your weekly routine benefits your training and your lifestyle. 

The practical application of lower-intensity cardio, combined with the higher intensity and strength training you are already doing, is a crucial part of the puzzle regarding your overall health and longevity.

Are you ready to implement lower-intensity cardio into your training regime? Let me know your thoughts and experiences in the comments on the episode page.

In This Episode
Breaking down the rumors around high-intensity training for women in peri and post-menopause (7:06) How to change the way you think about Zone 2 if you feel bored with it or are focused on only your heartrate (14:23) Why having a problem with slowing down may be related to your fitness ego (30:35) Tips for improving or getting started on your cardiovascular stamina in the pursuit of life (38:19) Understanding why, although this topic may not be click-bait worthy, it is crucial (53:38)
Quotes
“Overall, for those who are just after kind of the health and longevity and want to do it in a sustainable way that is not massively hard on the joints or is not a high skill requirement… that low-intensity mix seems to be better for those individuals.” (12:21)

“The endorphins, the huffy-puffy-ness, the sweatiness, the burn, all of those things we have been conditioned over years and years and years in the fitness industry as markers of some sort of ‘success.’ And we need to unlearn a lot of those things when it comes to doing this low-intensity, high-intensity split.” (31:57)

“It's getting people into that mindset of: you don't just go from 0, drop into almost a 50/50 split of low intensity and high intensity, and just slowly kind of stack things up over a long period of time. But you are not doing it in a 7-day cycle where you are just trying to sh

Both strength training and cardiovascular fitness play an important role in your health and well-being. However, learning how to integrate both into your weekly training regime can be challenging. That's why I have brought my friend Jamie Scott on the show to give you some practical tips on implementing lower-intensity cardio into your routine.
Key Takeaways If You Are Interested in Practical Tips for Zone 2 Training, You Should:
Focus on the training-to-train approach, which will allow you to learn about your needs
Find a balance between high-intensity and low-intensity training 
Take your time and be patient knowing that you are providing your body with what it needs
Your Overall Fitness Plan with Jamie Scott Jamie Scott is a New Zealand Registered Nutritionist. He holds postgraduate qualifications in Nutrition Medicine and Sport and Exercise Medicine, undergraduate degrees in Nutrition Science and Physical Education, and is a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned several roles in the health and fitness industry. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health.
Polar Extremes When you think about your training, do you ever think of it in terms of polarization? The truth is it takes many different types and intensities of training to achieve the results you are looking for. While it can be challenging to weave together all the training you should be doing, when you can distribute your training loads between the polar extremes, you can unlock different variations of metabolic reactions and build a more holistic training practice.
It's Not One or the Other, It’s Both Jamie is a big believer in training within the ‘training to train’ category. This means taking the time to learn the art and science of training as it applies to you and only you. Great things take time, and by focusing on learning more about your body and what it needs, you can perfect the overlap between high-intensity and low-intensity.
If you want to improve your endurance, strength, and ultimately the totality of your health picture, the key is learning how to balance the low intensity and high intensity. The benefits might surprise you.
What are you excited to hear about in Part 2? Share your thoughts with me in the comments on the episode page.
In This Episode Why ‘Zone 2’ is having a moment in the spotlight despite not being a new topic (12:50) Learn what exactly ‘Zone 2’ training is and the alias terms it can also go by (19:57) The importance of going through the training-to-train phase (35:03) Specific and unique benefits of ‘Zone 2’ training and why, if you are endurance training, it is a necessary piece of the puzzle (39:47) Breaking down the reasons as to why the overlap between high intensity and low intensity gets lost (45:56)
Quotes “There is a real art to it. And that art is kind of a bit fuzzy. We deal with broad ranges rather than absolutes.” (28:57)
“The trends that I am seeing… and some of the top minds in the field… have come out and said the feeling of a particular intensity is actually probably more important than the number.” (30:40)
“There is a learning phase you have to go through. There are phases of training, and for as long as I can remember now, I have tried to teach people that you have to go through the training to train phase.” (35:25)
“You are learning the art and science of training as it pertains to you, your body, your life, your context, your sport.” (35:35)
“It's not one or the other, it's both.”  (46:02)
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Getting back into training after injury or pain can be scary. Whether your injury is past or present or an ongoing or onset pain, learning to move between physical therapy and getting back into the gym requires some nuance. This is why it is so important to have a team working to help you achieve your goals and get you back to the training and activities you love.

Key Takeaways
If You Want to Improve Your Overall Health Over 40, You Should:

Make sure to work with a trainer or team who is invested in your wellbeing Tweak your workout so that it feels good for your body right now, even if you need to do things a bit differently  Focus on the big picture of your health and your short and long-term goals
Exercise is Medicine with Dr. Leada Malek
Dr. Leada Malek is a licensed physical therapist and board-certified San Francisco Bay Area sports specialist. She is one of the 9% of US therapists who specialize in sports therapy. Dr. Malek uses a combined approach of manual therapy and specific therapeutic exercise to help her patients move better, perform better, and compete again. She believes that exercise is medicine. Whether you want to start moving more, move again, or improve, Dr. Malek is passionate about helping you get there.

How to Age Your Way
Dr. Malek knows that your scope of practice as a DPT, trainer, or other field in the industry requires cohesive training and a whole-person approach. This is why Dr. Malek focuses on client-centered care, especially for those of us who are over 40 and learning how to adapt our training to our bodies as we age. 

Aging is beautiful, but you need to know how to keep your body strong as it changes. Your body is adaptable, and while it won't happen overnight, staying strong, fit, and healthy past your 40s and beyond is totally possible with the right attitude, training, and recovery.

Getting Clear on Your Why
One of the first things you need to get clear on, whether you are returning to the gym after injury, working to prevent chronic or onset pain, or just want to start taking care of yourself better, is that you have to be clear on your goals. Ask yourself what you are training for and how your goals play into what you want to do. This can help you support your body and mind. Exercising for life is crucial to your physical longevity, mental health, emotional state, and ability to handle life's stressors. 

Dr. Malek is here to provide you with tools you can take with you throughout your life to ensure that you can do the things you want to do without the fear of injury. Are you ready to return to the gym after an injury or pain? Share your story, comments, and experiences with me in the comments on the episode page.

In This Episode
How to take a step forward if you have been stuck dealing with injury or pain (9:44) What you need to be thinking about as a person wanting to keep your body as healthy as possible (15:47) Learn how the old notion of staying still when dealing with injury or pain is changing (27:32) Tips for teasing apart the strings that make up your total physical and mental well-being (34:57) Discover the inspiration behind Dr. Malek’s new book ‘The Science of Stretch’ (39:33)
Quotes
“Proper programming, proper instruction, and consistency do wonders.” (16:05)

“You can still get strong. The issue is I think we are made to believe that we are just supposed to get old and be old and feel old. And I think people need to understand that it is still possible and important. So no matter your fear, understand that this should be a priority.” (17:54)

“The only bad workouts are the ones you are unprepared for, under-fueled for, and pushed through. Those are the workouts you want to be mindful of.” (28:25)

“Everything is playing a role, and I think we just need to zoom out and recognize that we are working with a system and not just an injury.” (38:16)

“As you get older, the b

In the world of fitness and nutrition, there is so much misinformation and oversimplification of concepts out there. This is why Dr. Alyssa Olenick is here to continue our conversation surrounding everything from heart rate zones to perceived excursion and how to balance your intensity properly.
Key Takeaways If You Want to Improve Your Cardiovascular Health, You Should: 
Focus on getting fit and meeting the physical activity guidelines if you are just starting out
Don't get caught up in the all-or-nothing perfectionist mentality when it comes to your heart rate
Get over the idea that you have to annihilate yourself for fitness to count
Finding Balance with Dr. Alyssa Olenick
Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals.
Learning to Love Zone 2
Whether you are just starting out with your cardiovascular health journey or have been going for a while, there is a good chance the conversation surrounding Zone 2 has come up more than once. Dr. Lyss has a ton of experience in understanding and applying the nuance of research to everything from your heart rate, RPE, level of intensity, recovery, and so much more. Learning what to focus on and pay attention to at the different levels of your training will help alleviate your concerns about both strength training and cardiovascular fitness.
Training in a Different Way
Dr. Lyss wants to encourage you to think about your training program holistically. Balanced fitness training can help you develop characteristics for health, life, and longevity. However, this takes a different mental approach and view of what quality training and intensity are. It is not just about pushing yourself to your maximum; it is about looking holistically at your overall intensity to see where you can go harder because you have held back in other areas.
Female physiology needs both strength and cardiovascular health. A well-rounded training and athletic approach program can help you be the most resilient human you can be.
What is your relationship to cardiovascular training? Share your thoughts with me in the comments on the episode page.
In This Episode Where to start when looking to improve your cardiovascular fitness (6:40) Understanding the role of heart rate and how to figure out where you need to be (20:58) How to assess your training distribution and fitness mindset throughout the week (31:27) What to do if you feel like you aren't working hard enough (36:04) Learn how to train in a recoverable way to ultimately do more (41:02) Quotes “Do not worry about the mode or how you do it or how intense it is or the zone that you are in; the first thing you need to do is get to the physical activity guidelines.” (7:29)
“But you have to decide, once you have been doing this for a while, ‘what do I actually want from this?’.” (16:15)
“When you are doing more intense exercise, you are having to focus more on your steps and your breathing and what you are doing. So these are all things that I like to use for checking in with yourself.” (30:25)
“Not all training needs to be hard to be quality.”  (36:43)
“Hybrid training is health. And it doesn't have to be running and lifting. It can be so many different things. But train multiple characteristics of your fitness.” (43:37)
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Doc Lyss Fitness
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It is no secret that there are sex differences in fitness and nutrition. However, it might not be what you have been led to believe. Nutrition, training concepts, and fueling your workouts are key aspects to training whether you are a man or a woman. By empowering yourself with evidence-based science, you can take an informed approach to your fitness and strength training.
Key Takeaways If You Are Interested in the Data Behind Womens Physiology, You Should:
Work to understand what goes on in the research world
Be careful of how things are marketed to you
Listen to Part 2 of my conversation with Dr. Alyssa
Facing the Facts with Dr. Alyssa Olenick
Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals.
Finding Faith in the Data
While it is true that we need better data when it comes to female health in general, Dr. Alyssa says it's not all bad news. She encourages others not to be so critical of science and research until they really understand what it takes behind the scenes. The barriers faced are in part, the reason that we have this gap, but there is some solid data out there that can help you better understand your body and what it needs to succeed. By looking at the research with a lens of what we know, and where we need more information, you can translate that information into practical and usable tools that work for you.
Don’t Believe Everything You Are Sold
Unfortunately, what tends to happen is a ‘pinkifying’ effect from coaches, influencers, brands, and companies who are trying to put a pretty pink bow on anything deemed ‘for women only’. If you can avoid these marketing schemes and focus solely on what the research is telling us, you will see the results you have been looking for. 
You don't need to engage with these cyclic and hormonal protocols, you just need to adopt proper training and fueling instead.
Have you ever been told to do something differently because you are a woman? Share your thoughts with me in the comments on the episode page.
In This Episode Discover Dr. Alyssa’s origin story and why she fell in love with studying exercise physiology (5:04) Learn about the Invisible Sports Woman Study and how it has changed our approach to female fitness and physiology (11:34) Understanding the degree of misinterpretation of science in the quest to understand ourselves (20:19) Where sex differences play a factor in terms of nutrition and the menstrual cycle (29:25) Why fasted training may not be as beneficial as we are sold (40:04) Quotes “Good education and good training can make all the difference in people's health and life, and so that's kind of just been my philosophy the whole way through.” (10:15)
“You have always had permission to listen to your body. You have always had permission to just intensity based on perception. You have always had permission to take a rest day if you feel like hot, flaming raccoon trash can garbage. And you have always had permission to fuel yourself appropriately to support your training.” (26:28)
“There is a difference between sex differences and menstrual cycle differences. Those are two completely different things that we are talking about here.” (29:52)
“You don't need radically different things. We see this with cycle training and pregnancy and menopause. It's repackaged pinkifyed versions of training that are literally the same thing you probably have boy college football players doing, but in a nice pretty, pink, ‘this is safe for you and good for you’ package.” (36:20)
“Whether you think you are an athl