Mom is the New Strong Podcast

This was my first time competing in The Fittest Experience Online Qualifier and I wanted to share my experience. What it was like, what I am going to do differently next year and sharing if I made it to the big event in January at Austin, Texas! For anyone in the Crossfit space that has thought about competing or already competes, I hope you can learn from my honest takeaways in this episode.

Studies cited in this episode

The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis (looked at men and women)
https://link.springer.com/article/10.1007/s40279-022-01716-w

Today I share with you my biggest takeaways and tips on how to prepare for your first local Crossfit competition. Also, what it's like to compete, what I recommend eating and doing the day of competition. My hopes is that I can inspire you to sign up for your first Crossfit competition if you haven't done one before! It's an experience worth doing if you are into Crossfit at any fitness level.

In today's episode we really look into the science of fasting (mostly around intermittent fasting) based on the research provided below. I play devil's advocate and look into top reasons why people are FOR or AGAINST fasting and compare that to what was found in the studies. Then I give you my opinions on fasting based on what I've learned, so that you can make your own opinions on if fasting is the right thing for you and your goals!

The 5 top things we discuss today:

1. Does fasting boost fat loss? what about fasted exercise?
2. Is fasting the only and best way to do activate autophagy?
3. Is fasting the best way to increase insulin sensitivity?
4. Does fasting mess up your hormones?
5. Does fasting cause muscle loss? can you gain muscle while fasting?

Studies referenced:

The Effects of Intermittent Fasting Combined with Resistance Training on Lean Body Mass: A Systematic Review of Human Studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468742/

Effect of dietary composition on fasting-induced changes in serum thyroid hormones and thyrotropinhttps://www.metabolismjournal.com/article/0026-0495(78)90137-3/pdf

Mechanism by Which Caloric Restriction Improves Insulin Sensitivity in Sedentary Obese Adultshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4686951/#:~:text=Caloric%20restriction%20(CR)%20improves%20insulin%20sensitivity%20(17)%20and,remain%20to%20be%20fully%20understood

Impact of intermittent energy restriction on anthropometric outcomes https://pubmed.ncbi.nlm.nih.gov/32363896/

Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parametershttps://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2771095

Body composition changes associated with fasted versus non-fasted aerobic exercisehttps://pubmed.ncbi.nlm.nih.gov/25429252/

Intermittent Energy Restriction for Weight Loss: A Systematic Review of Cardiometabolic, Inflammatory and Appetite Outcomes https://pubmed.ncbi.nlm.nih.gov/35531785/

Eight-hour time-restricted feeding improves endocrine and metabolic profiles in women with anovulatory polycystic ovary syndrome https://pubmed.ncbi.nlm.nih.gov/33849562/

Dieting only has a long-term success rate of 5%. In today's episode I break down and talk about what those 5% are doing to have permanent fat loss.