The Low Carb Athlete Podcast Debbie Potts

Are you an ambitious, driven, high charging athlete who is struggling to get the desired results even when doing all the "right" things? Are you struggling with fat loss, poor recovery and inflammation? You can take ownership of your health to get your body and VIBRANT self back again! I can help you. We will dive in to not only WHAT to eat, but WHEN, HOW, and WHY as well as the other elements of what Debbie calls "The WHOLESTIC Method". We are talking about how to match your fueling with your training, as well as mapping out the hormone cycle with fasting, nutrition and training for the FEMALE athlete! Are you ready to start your fat loss, performance and health journey ...and N = 1 experiment? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete! Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

Jodi Cohen on using Essential Olis for helpiing the body work better- with fluid management = making fluids move in the body 
How can we use oils in our recovery kit to improve performance in life and sports?
Here is our video to watch with sampling of the oils....always use our code LOWCARBATHLETE to support the podcast fees!
https://debbiepotts.net/vibrant-blue-energy-oils/
Have you tried Essential Oils yet? Vibrant Blue Oils Parasympathatic Blend
Turn on the body’s ability to heal with this all-natural essential oil blend made from a synergistic combination of clove and lime essential oils. Melt away stress, elevate mood, boost energy, improve digestion, and regain focus with Parasympathetic®. Circadian Rhythm® Blend
Struggling to fall or stay asleep? You might be physically exhausted, but your brain won’t shut off.  So, you lie awake, willing your brain to turn off so you can finally fall asleep. Your struggle ends right now. Vibrant Blue Oils Gut Repair Kit™
Contains three powerful oils – Parasympathetic®, Intestinal Mucosal Repair™ and Anti-Inflammatory™ – that when used in combination with a healing diet and nutritional supplements, helps support regeneration and repair of the small intestine.
GUT REPAIR KIT™
Vibrant Blue Oils Gut Repair Kit™ contains three powerful oils – Parasympathetic®, Intestinal Mucosal Repair™ and Anti-Inflammatory™.
Healing the gut can be a powerful first step toward healing other issues.  An unhealthy gut is at the root of almost all chronic health concerns, including heart disease, cancer, depression, ADD/ADHD, arthritis, diabetes, autism, depression, anxiety chronic fatigue and autoimmunity. Repairing the gut can help avoid chronic health issues and improve minor health ailments such as fatigue, aches and pains, allergies, mood swings, low sex drive, bad breath, bloating, gas, eczema, constipation, even premature aging. Video link
https://youtu.be/4nE0dAyvV18

What is Creatine?
Is is an amino acid or what? 
"Creatine is not an amino acid. It is a nitrogenous organic compound that is synthesized from three amino acids: arginine, glycine, and methionine. Creatine is stored in the muscles and plays a crucial role in energy metabolism, particularly during high-intensity and short-duration activities. While creatine is derived from amino acids, it is not itself classified as an amino acid."
Do you need to add these superfoods to your routine? When?  Why? How much?
The timing of creatine supplementation, whether pre-workout or post-workout, can depend on personal preference and individual goals. However, both pre-workout and post-workout timing have their potential benefits:
Pre-workout creatine supplementation: Taking creatine before a workout can help increase the available creatine phosphate stores in the muscles, potentially enhancing short-term high-intensity performance. This can be particularly beneficial for activities that require bursts of energy, such as weightlifting or sprinting.
Post-workout creatine supplementation: Taking creatine after a workout can help replenish creatine stores in the muscles that may have been depleted during exercise. It can also aid in muscle recovery and adaptation, as creatine supports muscle protein synthesis and cell hydration.
Ultimately, the most important factor is to ensure consistent daily intake of creatine to maintain elevated creatine levels in the muscles over time, regardless of the timing of consumption. Some individuals may choose to split their creatine dosage, taking a portion pre-workout and the remainder post-workout, while others prefer taking it all at once. It is advisable to follow the recommended dosage instructions provided by the creatine supplement manufacturer and consult with a healthcare professional or sports nutritionist for personalized guidance based on your specific goals and needs."
Cynthia Thurlow mentioned to us that "3gm of creatine for women that consume animal based protein, 5gm for women that are vegetarian/vegan or men; myo-inositol starts at 1gm/day….more if you are insulin resistant, etc (1gm twice daily as a starting point), both are incredibly effective"
Save with our code LOWCARBATHLETE when using Cynthia Thurlow's products as here
What is Creatine? Creatine is a naturally occurring compound found in your body’s muscles and brain. As with most of our naturally occurring elements, the production decreases as we age (think collagen), so we must take proactive measures to add what our body needs in an effort to continue to thrive and feel good in our bodies.
How does it work? Creatine is an amino acid that helps create ATP (energy source for our bodies); it helps deliver energy to our mitochondria (powerhouses of our cells) positively impacting lean muscle strength and brain cognition. 
It is naturally found in animal products, but can be damaged by cooking, which is why supplementation is so beneficial. Creatine by Cynthia Thurlow is monohydrate: pure, unadulterated form of creatine that our body can easily utilize.
"Creatine for Strength and Performance:  Creatine is a naturally occurring substance found in your muscle cells that helps them produce energy during high-intensity exercise and heavy lifting.   
Your body stashes creatine in your muscles in a form called creatine phosphate or phosphocreatine (PCr). When you need to generate extra force like for that deadlift PR or high-intensity sprint, your body separates the phosphate molecule from the rest of the compound, which it uses to create a muscle-powering energy molecule known as adenosine triphosphate (ATP)."  https://www.drstacysims.com/blog
More coming on www.debbiepotts.net and her YouTube Channel.
Reach out for questions, comments and suggestions!
 
https://debbiepotts.net/should-you-take-creatine/
 

Cynthia Thurlow, our esteemed guest for today, is a renowned Intermittent fasting expert, Nutrition Educator, and Nurse Practitioner, dedicated to empowering women in their pursuit of vibrant and healthy lives. With almost two decades of experience in clinical medicine, including roles in the ER and cardiology, Cynthia has developed a deep appreciation for the life-saving potential of conventional medicine. However, she soon realized the significance of addressing the underlying causes of chronic health issues. Recognizing the profound impact of food on her patients' well-being, she pursued advanced training in nutrition and functional testing, enabling her to guide others toward optimal health and wellness long before emergency care is necessary.
 
During our discussion, you will discover the right dose of fasting, protein, exercise, and supplementation of Creatine to live a better and healthier life. Cynthia shares her thoughts on the over-fasting female athlete, what happens to the body of a 50 years old woman and how it relates to fasting, and why we can’t fuel and train the same as we age. She also talks about the benefits of Creatine, an inositol product to the endurance athlete, the protocols for people trying to get stronger with Creatine, and the importance of Hormonal Replacement Therapy for old men and women. Tune in to learn more!
Episode resources: https://www.nutrisense.io/ - Use the discount code LOWCARBATHLETE
The book: Intermittent Fasting Transformation
https://drinklmnt.com/ - Use the discount code LOWCARBATHLETE
 
Timestamps
[06:26] Cynthia Thurlow’s background information
[12:29] Cynthia’s main goal of helping people
[18:20] Cynthia’s thoughts on the over-fasting female athlete
[19:44] The average woman in pre-menopause
[25:16] What happens to the body of a 50 years old woman and how it relates to fasting
[26:13] PNOE metabolic testing
[28:10] Why we can’t fuel and train the same as we age
[31:00] Hitting your protein goal while fasting 
[36:37] The benefits of Creatine for the athletes
[41:42] Things you can use to improve your sleep during high-stress levels
[45:45] Protocols for people trying to get stronger with Creatine
[51:01] Hormone Replacement Therapy for women
[54:59] Hormonal Replacement Therapy for old men
[59:25] The post-workout timing for Creatine if you are trying to get stronger
Notable quotes: “A lot of pushbacks that we are seeing about fasting in women is out of the desire to explain to women that there is a season and a reason for everything in our lives.”
“Fasting does not work on everybody and that is okay.”
“We can’t fuel the same, fast the same, and train the same as we age. We need to listen to our bodies and get a more personalized approach.”
 
Connect with us: Cynthia Thurlow Website: https://cynthiathurlow.com/
Facebook: https://www.facebook.com/chtwellness
Instagram: https://www.instagram.com/cynthia_thurlow_/
LinkedIn: https://www.linkedin.com/in/cynthia-thurlow-np-50395a9/
Twitter: https://twitter.com/_CynthiaThurlow
Debbie Potts Website: https://debbiepotts.net/
LinkedIn: https://www.linkedin.com/in/thewholesticmethod/
Instagram: https://www.instagram.com/lowcarbathlete/
Facebook: https://web.facebook.com/thelowcarbathlete
Twitter: https://twitter.com/thewholeathlete

Are you prioritizing your protein in your meals + lifting heavy weights a few times a week + adding in 20-30 second all out sprints AFTER you have created a few months (or longer) base training?  
Embrace the aging process instead of blaming it!
 
www.debbiepotts.net to learn more and send in your suggestions for future topics 

Coach Debbie, Functional Diagnostics Nutrition (FDN)Practitioner and Functional Nutrition Practitioner (F-NTP), reviews the difference between "NORMAL" and "OPTIMAL" results in a blood chemistry panel.
As a FDN Practitioner, we learn that... blood chemistry interpretations vary between conventional medicine vs. functional medicine approach.
Broad reference ranges vs. tighter optimal ranges Seek to identify pathology/disease vs. seeking to identify changes in our physiology vs. identifying dysfunction early on to be preventative Prescribe pharmaceutical medications to treat "abnormal" markers vs. nutritional therapy, lifestyle and natural supplements suggested to RESTORE FUNCTION and homeostasis. Learn more about functional lab testing and comprehensive blood chemistry testing here