26 episodes

Podcast about health, nutrition, performance and how to put it all together for the best results in your next endurance or OCR race! No fads, guaranteed.



Join Daniel as he interviews experts from the fields of nutrition, exercise physiology, endurance training, OCR, or get inspired by different ideas.

Daniel Weiss Nutrition Daniel Weiss

    • Health & Fitness
    • 5.0, 2 Ratings

Podcast about health, nutrition, performance and how to put it all together for the best results in your next endurance or OCR race! No fads, guaranteed.



Join Daniel as he interviews experts from the fields of nutrition, exercise physiology, endurance training, OCR, or get inspired by different ideas.

    Revisiting nutrition guidelines for athletes with nancy Clark

    Revisiting nutrition guidelines for athletes with nancy Clark

    Nancy Clark’s Sports Nutrition Guidebook 6th edition is out and with it we come together to discuss what’s new in the book!

    Some of the topics we discussed involved:



    -carbohydrates

    -recovery

    -processed foods

    -insulin sensitivity

    -eating disorders

    -FODMAPs



    Time Stamps

    00:03:30 Nutrition recommendation according to Dietary Guideline – Sugar

    00:06:00 Place of processed foods in athlete’s diet

    00:09:00 Saturated fat

    00:11:00 Cholesterol

    00:14:50 Glucose tolerance and sugar in context of athletes vs. unfit person

    00:16:00 Fear of Carbohydrates

    00:19:00 High-fat & ketogenic diet

    00:22:00 Eating disorders & RED (Relative Energy Deficiency)

    00:24:50 Relative Energy Deficiency in athletes

    00:28:40 Why you are more hungry on off days

    00:32:00 Carbo loading

    00:34:13 FODMANPs in context of pre-exercise nutrition



    Please share the episode if you liked it and don't forget to rate and share it!



    Stay in touch and updated! All the important information on linktree!

    • 42 min
    20 Years Vegan, BJJ Athlete Matt Steadman Shares His Experience

    20 Years Vegan, BJJ Athlete Matt Steadman Shares His Experience

    Matt shares his 20 years experience on vegan diet, from his decision to go vegan as a 14 y.o., how it evolved into nutrition studies all the way to bringing up his two children nowadays.



    We talk science, protein, fiber, ketogenic diet, challenges people face on vegan diet and how to overcome them, all of that in an easy to comprehend, conversational manner.





    **For Full show notes visit https://danweiss.eu/20-years-vegan

    ****

    Get 20% Discount on Chris Masterjohn's guide to testing your nutritional status: https://chrismasterjohnphd.com/danweiss

    **

    All important links to be found herein one place: https://linktr.ee/performanceoptimized

    **



    TIME STAMPS



    00:01:45 How and why Matt turned to veganism

    00:04:40 Matt's view on nutrition in short and then I share my view on Gut microbiome, keto diets, 80/10/10 and how different foods and food groups work for different people.

    00:08:30 Matt shares briefly his macronutrient ratios and his thinking behind dietary choices he makes for himself and his clients

    00:12:45 Matt and I discuss working with clients - should you eat intuitively or track macros/calories? Who benefits from tracking and who not?

    00:17:13 people put veganism into the box 'unsustainable diet' Matt's view on sustainability of vegan diet from the perspective of nutrition

    00:18:50 we briefly mention ketogenic diet. Body composition and performance

    00:20:50 carbohydrates and protein choices on vegan diet. Processed foods and fiber

    00:23:20 vegan processed foods, soy and being mindful with your food choices

    00:26:20 biofeedback - how you feel after a meal

    00:27:00 Matt's sample meal

    00:27:50 the low calorie problem

    00:30:00 Fiber in context of daily intake

    00:31:00 Matt mentions his eating strategies around workouts

    00:32:45 when clean eating hinders your performance

    00:35:25 Thrive diet, digestion, enzymes - digestion and how much we absorb (ingest)

    00:39:50 how was Matt's childhood growing up as a vegan in 70'

    00:42:15 Matt's advice to young people

    00:44:30 Active people usually under-eat! + supplementation;

    00:48:10 Being agnostic - Nutrition is ever-evolving. What works for you today might not work for you tomorrow.

    00:51:00 Lab-grown meat in context of veganism and nutrition

    00:55:00 GMO, processed foods and sugars in relation to our microbiome

    00:57:00 Glyphosate, herbicides, soil health and cancer connection

    01:00:26 Matt's shares his daily meal plan and favourite food

    Matt's shake: chocolate , almond milk, nut butter, chia seeds, flax seeds, banana , protein powder

    01:03:10 Bringing up kids in an omnivore family



    Matt's IG: @mattsteadmandc

    • 1 hr 18 min
    Plant Protein Debate with Anastasia Zinchenko, PhD.

    Plant Protein Debate with Anastasia Zinchenko, PhD.

    Anastasia Zinchenko, PhD joined me to discuss protein. Anastasia is a scientist who specializes in protein - so she is the perfect fit for this topic! But what is more important, Anastasia walks her talk! She is a powerlifter, and she has built all her muscle and strength on a vegan diet.



    **For Full show notes visit https://danweiss.eu/plant-protein-debate**



    Topics of this episode:

    * we dive into Anastasia's background , how she became vegetarian and the a vegan and a scientist

    * we quickly mention our thoughts on the ideal diet and what we think is wrong with how people relate to food

    * We discuss differences in plant and animal sources of protein

    * Anastasia gives her vegan specific protein requirement recommendations for vegans or anybody who want to source their protein from plants

    * We cannot omit some myths about protein

    * Anastasia also explains why we should not be afraid of processed foods such as TVP or seitan and how to use it

    * Then she answers your questions, specifically, why you might look soft while trying to build muscle and why muscle soreness is not the thing to aim for in your training!

    * As always, you can find all the important links in the show notes and if you like this podcast, please share it with your friends, rate it, like it, follow me or subscribe as it helps to bring interesting topics and expert guests to the podcast!



    About Anastasia: @sciencestrength

    My mission is to support you in gaining strength and confidence, and shaping your body in a sustainable way with science.



    ScienceStrength stands for three 'S's:

    - Science: I use the newest research findings for training and designing nutrition plans to give you optimal results.

    - Strength: My goal is to help you grow your physical and mental strength to make you a stronger, happier and healthier person.

    - Sustainability: I believe that sustainability is the key to success. My aim is to give you sustainable results and make sustainable changes optimized to your individual life style.



    https://www.sciencestrength.com



    **

    Get 20% Discount on Chris Masterjohn's guide to testing your nutritional status: https://chrismasterjohnphd.com/danweiss

    **

    All important links: https://linktr.ee/performanceoptimized

    • 58 min
    Vegan Nutrition with Chris Masterjohn, PhD.

    Vegan Nutrition with Chris Masterjohn, PhD.

    Chris Masterjohn makes an excellent job at making complex science understandable and now he joined me to bring to you the best vegan specific nutrition advice so you can thrive!



    Why I love Chris is that he makes studies and complex science sound simple and comprehensive. which in turn makes my job in understanding it and putting it into practice much, much easier!



    WE COVER:



    - Chris' background and why vegan diet did not work for him

    - Connection of vegan diet and other factors on mental disorders, specifically anxiety

    - We talk about zinc, which is a mineral that especially vegans can get deficient in and how to troubleshoot it. It might be the mineral that prevents you from building muscle even if you get enough protein!

    - I speculate that ketogenic diet might hinder your ability to learn new things.

    - Then we talk about Omega 3s. Do vegans and also general population need to supplement it?

    - And we finish by talking about joint supplements for athletes.



    SHOW NOTES AND TIME STAMPS



    00:05:15 Chris' history and experience with vegan diet and what lead him to nutrition research

    00:11:30 Why some people thrive on the vegan diet while the other don't do well



    anxiety disorders and eating disorders

    predispositions that might make your health hard on the vegan diet



    00:24:20 Asking the wrong questions in nutrition

    00:27:20 Question: What is the relationship between cholesterol and CNS sensitivity

    00:32:30 "People who think more and who engage in a lot of learning have higher need for brain related nutrients"

    00:34:40 Zinc needs for creating muscle mass

    00:35:20 Might ketogenic diet hinder your ability to learn?

    00:40:40 Building muscle on the vegan diet and it's connection with Zinc, which is problematic in vegan diets



    00:49:55 Omega 3s in vegan diet - conversion of ALA to DHA



    biotin, sufficient calories, protein and carbs boost conversion

    diabetics and overweight people hinder conversion

    calcium and maybe zinc impacts conversion

    genes impact conversion



    00:56:25 Vitamins that require metabolic conversion from the plant foods: DHAs, vit. A, B3 (Niacin) B5, B6, K2,

    01:01:03 Supplementing Omega 3 DHAs for general population and psychiatric

    01:04:45 Joint suppluments for runners



    For all the important links like my FB group, social media links and special offers visit https://linktr.ee/performanceoptimized



    Get Chris' Nutrition Cheat Sheet with 20% DISCOUNT with CODE: "WEISS" https://chris-masterjohn-phd.myshopify.com/products/daniel-weiss



    Sign up for Facebook Masterbot that teaches Nutrition 101 here: https://m.me/chrismasterjohn?ref=w5872937

    • 1 hr 23 min
    Dr. Nathan Bryan on Nitrate Oxide for Health and Athletic Performance

    Dr. Nathan Bryan on Nitrate Oxide for Health and Athletic Performance

    "Your body can not or will not get well or perform to its full potential until you restore production of nitric oxide."



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



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



    Topics Nathan Bryan covered:



    Importance of NO for our health.

    Importance of NO for sexual health (erectile dysfunction and arousal problems in women).

    Importance of NO for performance - Is NO the secret of Ethiopian runners?

    What to do to reduce the natural decline of nitric oxide.

    How to boost the production of NO and possibly supplement it for improved health and sports performance.

    How to understand the research behind sports supplements



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



    Besides all of that, Nathan makes an excellent job in explaining how supplements need to be tested to make sure they work and why most of them don't work at all.



    Top three vegetables with highest NO content:



    Kal

    Spinach

    Arugula



    Shownotes

    Nathan's background in research and studies regarding Nitric Oxide (NO)



    00:03:34 About the Nitric Oxide molecule. What it is and why it is important for cardiovascular health.

    00:05:40 Things that influence our natural production of NO

    00:07:35 The importance of NO for human health, history of NO.



    Loss of enzymatic production causes loss of NO production.

    Beetroot juice does not equal nitrate! (12:00)

    300-400mg of NO is standardized dosage

    Why most people cannot utilize NO, which is a major problem.



    00:22:30 Technology that overcomes the limitations of nitrate supplements

    00:27:00 Who benefits from NO?



    Athletes

    General population

    Loss of NO predicts CVD by a decade!



    00:31:00 First sign of NO deficiency is erectile dysfunction in men and women

    00:36:00 Differences in content of nitrates in organic and traditionally grown vegetables

    00:39:30 Why people on a Standard American Diet get only 1/3 of recommended dosage

    00:40:41 Female Sexual dysfunctions - arousal disorder, inability to orgasm

    therefore the structure of training is important and you need to get the most out of your session

    00:43:13 Athletic performance enhancement with NO .



    99% of the supplements are ineffective - i.e. a waste of your money!

    Look for products that have a patent

    Look for clinical trials on the product, not only on substance used in the product.

    is the company or the scientist behind the product a published author? Have they published any research on the topic?



    00:53:30 NO in relation to altitude training. Is NO the secret of Ethiopian runners?

    01:00:00 Top three vegetables with highest NO content: kale, spinach and arugula

    ---

    For all the important links like my FB group, social media and special offers visit https://linktr.ee/performanceoptimized

    • 1 hr 2 min
    Simple, Playful, Actionable Tips and tricks for weight-loss and fitness by a vegan powerhouse

    Simple, Playful, Actionable Tips and tricks for weight-loss and fitness by a vegan powerhouse

    Shownotes for this episode:



    00:00:00 Rebecca's background in fitness

    00:05:36 Movement as a form of expression and meditation

    00:06:25 The role of nutrition in Rebecca's fitness journey and her transition to veganism

    00:08:22 Changes she has noticed when she changed her diet to vegan



    healing injuries

    recovery

    improved smell and taste

    tracking is useful to get a better grasp and understanding of food



    00:12:25 Rebecca speaks about her personalized diet in terms of macronutrients



    Rebecca eats 2800-3000 kcal /day

    150-180g of protein

    300-400g of carbs

    about 80g of fats



    00:14:44 How to change your eating habits, step by step

    00:16:12 An example of Rebecca's high-protein breakfast

    00:18:01 Common nutrition mistakes (vegan) clients make



    mental conditioning is 51%, physical conditioning is 49%

    OCR and communities

    getting up motivated

    the power of social community



    00:19:08 How to Rebecca helps people to reduce their dairy intake, including the dreaded cheese and the benefits of doing so!

    00:22:09 Food hygiene



    taking breaths before and after a meal

    slowing down

    chewing properly



    00:25:38 Fitness challenges people often face and how to overcome them



    setting up the environment

    choosing your priorities based on your goals

    making fitness part of your lifestyle

    00:29:13 Being connected to the process is what brings you the most results



    00:30:09 What is wrong with fast transformations and transformation photos

    00:31:10 Eat more to lose fat "Never once had I had a client who is overeating. What it typically is, people either eat the worng things or they don't eat enough."

    00:34:35 Psychology of eating, overeating and mindful eating

    00:38:36 Ice cream swap and an easy cookie recipe

    00:40:54 Reseting your body and sugar cravings

    00:43:47 Junk food vs real food and it's effects on your energy

    00:46:19 Practical tip on how to cut down your sugar intake

    00:49:08 Rebbeca shares her current favourite workout and how she thinks about movement and play

    00:54:16 Importance of play and mindfulness for sustainable health and fitness



    ---

    For all the important links like my FB group, social media links and special offers visit https://linktr.ee/performanceoptimized

    • 1 hr 3 min

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