The Coach Debbie Potts Show

• Kisspeptin Overview: A neuropeptide crucial for regulating sex hormones, reproductive health, glucose control, and appetite. It is more sensitive in women and can be disrupted by stress, energy deficits, or nutrient deprivation, leading to reproductive and metabolic issues.
• Impact of Kisspeptin Disruption:
  • Menstrual irregularities and reduced sex hormone production.
  • Decreased insulin sensitivity and increased appetite.
  • Changes in body composition and overall hormonal imbalances.
• Metabolism & Hormones:
  • Developmental Influence: Metabolic factors influence kisspeptin neurons throughout life, especially during puberty and adulthood. Energy availability (calories/nutrients) impacts reproductive maturity.
  • Transient vs. Permanent Changes: Metabolic states can cause temporary or long-term changes in kisspeptin activity, with some influences becoming permanent, especially during key developmental periods.
  • Regulation at Multiple Levels: Kisspeptin neurons are regulated by metabolites (e.g., glucose, fatty acids) and hormones (e.g., insulin, leptin), controlling energy balance and reproduction.
• Kisspeptin and Energy: Although its role in food intake is debated, kisspeptin appears to play a key role in energy expenditure, possibly working with co-transmitters like glutamate to influence energy use in the body.

1. Balanced Nutrition:
   • Adequate carbohydrates and healthy fats to support hormone function.
   • Sufficient protein intake for muscle recovery and metabolism.
2. Stress Management:
   • Lower cortisol through mindfulness, proper recovery, and sleep.
   • Use cold/heat exposure with moderation to help regulate stress and hormones.
3. Exercise Modulation:
   • Avoid overtraining; balance high-intensity and recovery workouts.
   • Incorporate fat-adaptive training to improve cortisol and fat metabolism.
4. Thyroid Support:
   • Ensure intake of nutrients like iodine, selenium, zinc, and vitamin D.
   • Avoid excessive calorie restriction to maintain thyroid function.
5. Hormonal Balance:
   • Maintain a balanced energy state to support kisspeptin and reproductive health.
   • Consider hormone replacement or supplements if needed.
6. Mitochondrial Health:
   • Support mitochondria with CoQ10, magnesium, and antioxidants.
   • Promote fat metabolism through endurance training and targeted nutrition.

In summary, to optimize hormonal health and performance, aging female athletes should focus on balanced nutrition, recovery, stress management, and supporting mitochondrial function. Talk to Coach Debbie Potts to get a personalized program at www.debbiepotts.net

1. Stress Response: The adrenal glands are essential for managing stress. They produce cortisol, often called the “stress hormone,” which helps the body react to stress by increasing energy availability, controlling blood sugar levels, and enhancing brain function.
2. Fluid Balance and Blood Pressure: The adrenal glands also produce aldosterone, which helps regulate salt and water balance in the body, influencing blood pressure.
3. Sex Hormones: Although most sex hormones are produced in the reproductive organs, the adrenal glands contribute a small but important amount, particularly post-menopause or in situations where the body needs extra support.
4. Anti-Inflammatory Role: Cortisol has anti-inflammatory properties, which is why synthetic versions, like cortisone and prednisone, are used to treat inflammatory conditions.

Cortisol is central to how the adrenal glands support overall health. It plays a role in:

• Inflammation Control: Reduces inflammation and supports immune function.
• Blood Sugar Regulation: Increases blood sugar to provide energy during stressful situations.
• Sleep-Wake Cycle: Helps regulate circadian rhythms and sleep patterns.
• Blood Pressure Control: Works with aldosterone to regulate blood pressure.
• Metabolism: Influences how the body uses carbohydrates, fats, and proteins for energy.

When the body is under chronic stress, the adrenal glands may become overworked, leading to excess cortisol production. Over time, this can lead to adrenal dysregulation, where the glands struggle to turn off the stress response. This chronic state can cause problems such as fatigue, weight gain, sleep issues, and a weakened immune system.

• Avoid Food Sensitivities: Food sensitivities can trigger stress and inflammation, worsening adrenal health.
• Limit Sugars and Processed Grains: High sugar intake can spike insulin levels and put additional strain on the adrenals. Opt for whole grains instead of processed grains, as they provide more stable energy.

• Stress Reduction: Since stress is a primary trigger for cortisol production, managing it is key. Incorporating relaxation techniques like meditation, yoga, and deep breathing can help.
• Prioritize Sleep: Aim for 7-9 hours of quality sleep to allow the body to recover and regulate cortisol levels.
• Daily Movement: Regular, moderate exercise supports adrenal health by balancing stress and energy levels.

In summary, the adrenal glands play a vital role in maintaining overall hormonal balance, especially during stress. By focusing on a nutrient-dense diet and managing stress through lifestyle choices, you can support healthy adrenal function and prevent dysregulation.

Read the rest on https://debbiepotts.net/the-cortisol-and-weight-gain-connection/

Are you an ambitious, high performer looking to improve the aging process? Are you doing all the "right" things but still not seeing the desired results? What about your sleep—are you waking up feeling refreshed and ready to take on the day?

In this episode, I sit down with sleep optimization expert Mollie Eastman, creator of Sleep Is A Skill and host of The Sleep Is A Skill Podcast. Mollie shares her journey from battling insomnia to becoming a leading authority on sleep. We dive deep into the crucial role sleep plays in fat loss, hormone regulation, performance gains, stress management, and overall longevity—key areas for any aging athlete or high performer.

Topics Covered:

• The Importance of Sleep: Why sleep is foundational for both health and performance.
• Signs You Need Better Sleep: Identifying poor sleep habits and their symptoms.
• Sleep Cycles and Hormonal Balance: How sleep impacts hunger hormones, stress, and your ability to burn fat.
• Performance and Longevity: The benefits of optimizing sleep for athletic performance and aging well.
• Tracking and Data: How to use technology to monitor and improve your sleep quality.

Special Guest: Mollie Eastman Mollie is the founder of Sleep Is A Skill, a company dedicated to optimizing sleep through technology, accountability, and behavioral change. After struggling with insomnia, Mollie became passionate about chronobiology and the science of sleep, creating resources and tools to help others transform their sleep health.

Resources from Mollie Eastman:

• Take Mollie’s Sleep Quiz: https://beyondtells.typeform.com/to/Q...
• Learn more about Sleep Is A Skill: https://www.sleepisaskill.com/about
• Subscribe to her popular sleep newsletter: https://www.sleepisaskill.com/newsletter

What You Can Do Today: Ask yourself: What are you doing to ensure your best self at age 70, 80, or 90? Are you taking ownership of your health today to thrive in the future? Sleep plays a vital role in this, but it’s just one piece of the puzzle.

The WHOLESTIC Method Explore the WHOLESTIC Method, which targets external and hidden internal sources of chronic stress that impact fat loss, performance, and longevity. There is no one-size-fits-all approach—every individual is unique, and I'm here to help you uncover what’s really going on inside your body. Let's work together to optimize your health and performance by piecing together the missing parts of your health puzzle.

Connect with Coach Debbie:

• Free 20-minute consultation: Let's chat about how you can take control of your health and age with vitality.
• Website: http://debbiepotts.net/
• YouTube: Watch the podcast video here.

Remember: Life is not a race—it's a journey. Learn how to pace yourself and thrive from the inside out.

Get My Book: Life is Not a Race... It is a Journey - Buy on Amazon

Guest: Fabio Comana, M.A., M.S., NASM CPT, CES, PES, CWC, CNC & CSNC; ACE-CPT & HC; ACSM-EP; NSCA CSCS; CISSN Hosted by: Debbie Potts

Who is Fabio Comana? Fabio Comana is an accomplished expert in exercise science, nutrition, and fitness education. He holds extensive certifications including NASM, ACE, and ACSM credentials, and serves as a faculty member at San Diego State University, teaching courses in kinesiology and physiology. Fabio has also contributed significantly to fitness education as a subject matter expert for OrangeTheory Fitness and the National Academy of Sports Medicine (NASM). He was the original creator of ACE’s IFTTM model and developed NASM’s latest cardio model. His career spans roles such as Division I collegiate coach, strength-conditioning coach, and president of Genesis Wellness Consulting.

In this episode, Fabio shares his wealth of knowledge on how we can improve health, fitness, and vitality as we age, particularly over the age of 40.

Key Topics Covered:

1. Fueling and Training Over 40
   • Strategies to maintain energy and vitality through the aging process.
   • Adjusting training and nutrition to support hormonal changes that come with age.
2. Muscle Development
   • The critical role of strength training for muscle preservation as we age.
   • Techniques to optimize muscle growth and recovery.
   • How GLP-1 influences weight management and metabolic health in older adults.
3. Blood Flow Restriction (BFR) Training
   • Exploring the benefits of BFR training for muscle growth and strength.
   • Safe methods for incorporating BFR bands into your workout routine.
4. Heart Rate Tips – Intensity vs. Zone 2
   • The balance between high-intensity workouts and Zone 2 cardio for heart health.
   • Understanding heart rate zones and their impact on fitness outcomes.
5. Fueling – Protein and Carbohydrates
   • Effective protein timing and the importance of hitting the leucine threshold for muscle repair and growth.
   • Why carbohydrates play a role in maintaining energy and performance.

Retrain the Way We Think, Rethink the Way We Train Fabio emphasizes a holistic approach to aging, promoting overall well-being and quality of life. He encourages adopting strategies that combine physical training, nutrition, and mental health to live your best life in the second half of your life.

Future Topics to Watch For:

• The importance of rest, recovery, and sleep hygiene.
• How to improve sleep quality and manage recovery effectively.
• Addressing chronic stress and developing a growth mindset.
• Balancing HIIT with Non-Exercise Activity Thermogenesis (NEAT) for better health outcomes.
• The hormonal impact of various exercise types on long-term health.
• Further insights on safe and effective BFR training.
• Optimizing protein timing for aging muscles.

Fabio Comana’s Education:

• MS in Nutrition (Sports Nutrition), San Diego State University
• MA in Exercise Physiology, San Diego State University
• BS in Nutrition (Dietetics), San Diego State University

Learn more about Fabio Comana: Visit San Diego State University Faculty Page

For questions and personalized coaching options, contact Coach Debbie Potts at www.debbiepotts.net.

Tune in to this insightful episode for actionable tips on how to age with vitality, maintain strength, and stay active in your 40s and beyond!

Are You Thriving or Just Surviving in Your High-Performance Journey?

Are you a driven, high-performing individual seeking to improve how you age? Do you find yourself frustrated by not getting the results you want, despite doing all the "right" things? Join us as we explore the path to resilience through effective fueling, training, and lifestyle habits that can help you thrive at every age!

Special Segment: Swim Challenge Update In an incredible feat on September 19, 2024, Neil Gyte and David completed a grueling 22-mile (36km) swim in just under 12 hours—an accomplishment surpassing the distances of both the English Channel and Catalina Channel swims! Neil completed the swim entirely fasted, relying only on water and electrolytes, burning an astonishing 9,632 calories without any caloric intake.

Their journey supports a fundraiser with links to learn more:

• Zero-Two-Lomond Website
• Swim Tracking and Updates

Inspiration from Neil Gyte: Neil shares his "why" behind his commitment to health: a transformative moment at his daughter’s christening, realizing he was far from the active, engaged father he aspired to be. Weighing 260 pounds, he began a journey toward better health. Through ultra-endurance training and personal growth, Neil has shifted his mission to help others avoid chronic diseases, which he believes stem largely from poor mitochondrial health—a factor we have control over. His life’s goal: to help over a billion people achieve metabolic health.

Key Discussion Points:

• Aging with Vitality: What are you doing today to ensure you’re living your best life at age 70, 80, and beyond? Are you making choices now to own your health and prepare for a thriving future?
• The WHOLESTIC Method: Coach Debbie emphasizes her approach to addressing internal and external sources of chronic stress. Learn how to integrate her unique methodology to optimize fat-burning, performance, and longevity from the inside out.
• Bio-Individual Health Solutions: Discover why there's no "one-size-fits-all" in health and wellness. Every individual is unique, and the journey to optimal health requires investigating what’s truly going on under the hood. Don’t settle for "normal" lab results if you feel less than optimal—get to the root of your health puzzle.

Take Action Today Life is not a race but a journey. Choose to thrive every day instead of just surviving. Connect with Coach Debbie for a complimentary 20-minute call to start your journey towards uncovering what’s holding you back from feeling and performing your best.

Connect and Follow Coach Debbie:

• Website: The WHOLESTIC Method
• Social Media: Life is Not a Race...It’s a Journey: Discover how to pace the WHOLE you with The WHOLESTIC Method.