Soulfit Labs Podcast

So is there any truth to the post workout anabolic window? Is there an optimal time period for protein consumption where muscle gains can be maximized? What if I miss this theoretical window? Did I just workout for nothing?! Thankfully, the concept of the anabolic window is a lot more hype than truth. While protein timing pot workout is important to a degree, there are many other factors in play that dictate muscle growth and repair. In this podcast we discuss the process by which the body builds muscle, how and when to consume protein post workout, and how to optimize your body’s ability to absorb the protein you consume. So, if your gym bag is dusted with protein powder, your car littered with shaker cups, or if you get anxiety at the thought of leaving the house without a protein bar, then this podcast is for you.

Most sugars are broken down to a mixture of glucose and fructose. Here, we explain why both should be limited (we tell you the exact amount for women and men) and how fructose is potentially more dangerous for you than glucose. I Having higher blood sugar is linked overall inflammation, poor immune function, neuropathy, arthritis, carpel tunnel, and brain diseases such as Dementia and Alzheimers. But it’s not just your blood sugar or the glycemic index of food that you need to worry about — Understanding how fructose is broken down in your liver and stored directly as fat will shed light on why the glycemic index of food can be misleading. Once you understand the digestion process of fructose, you will see how maple syrup is actually better for you than agave. Lastly, we touch on artificial and fake sweeteners and why these “sugars” should also be limited. Even though these non-nutritive sugars are calorie free, keto friendly, and marketed as safe for diabetics and dieters alike— they are NOT the solution for reducing sugar cravings, overeating, insulin resistance, and weight gain. Give us a listen, a share, and shoot us a DM if you have any further questions! @laura_lucas_fitness OR @stevenhaahrfitness

The number one reason people fail at a diet is usually because they get HUNGRY. Everyone out there knows that being hungry does not feel good, but what does it really mean to be hungry? What happens in our bodies when we don’t act on hunger right away? Why do we get more hungry as we continue to diet longer and lose weight? In addition to answering these questions, we also explain why hunger is not an emergency signal you have to immediately act on. Using the acronym HALT, we will share our method for evaluating hunger and understanding when to act on it. We hope that after listening to this podcast you will have better success with your diet plan and long term health goals! Gain control of your hunger — isn’t always as urgent as it seems.

If you’ve ever wondered what the heck insulin has to do with fat loss, LISTEN UP! Insulin is your body’s “fat storing hormone”. We need insulin to survive, but what happens when we become resistant to insulin? WE GAIN WEIGHT!! While a poor diet and lack of exercise can lead to weight gain, it is not the direct cause. The direct cause of weight gain is the hormone, INSULIN. What is Insulin and how does it get released by the body? What is difference between type 1 and type 2 diabetes? How can a regular, healthy person become insulin resistant and develop type 2 diabetes?  How can we undo insulin resistance and become more sensitive to insulin (and therefore burn more fat?). In this podcast we will answer all those questions as well as discuss how chronic high stress, high cortisol levels, and certain drugs can cause weight gain and obesity. If you’re curious to learn more about the secret to weight loss and controlling insulin, “The Obesity Code” by Dr. Jason Fung, is a great read we highly recommend!

The world of health and wellness provides us with numerous options when it comes to taking control of what we put in our body’s and when we do so. Your diet may be low carb, high fat, plant-based, gluten free, or even all these in one. Perhaps you’re absolutely forbidden from eating any carbs before bed, or consume nothing but bulletproof coffee until well into the afternoon. Whatever the case, it’s likely somewhat confusing and more than a little frustrating. In today’s podcast we discuss the concept of intermittent fasting, no doubt a familiar term. While IF is considered a lifestyle, rather than a diet, it can be tricky getting started as an outsider looking in. No worries though! Together, we’ll break the IF lifestyle down, talk about the different eating and fasting windows as well as which one might be right for you. Not to mention the tremendous overall health benefits—in addition to fat loss—that a properly executed “clean fast” can have on the body. We are talking everything from her improved mental clarity to cancer prevention here! So, grab your black coffee (or French Toast), tune in, and give it a listen!

What’s intuitive eating? You’ve no doubt heard this term thrown around a LOT in recent months. Just listen to you body. Feed it when it’s hungry. Stop when you’re full. Easy. Or maybe not…either way, is intuitive eating the new standard that we all should be striving for? In this podcast, we talk about the benefits of intuitive eating when it comes to your overall heath, it’s effectiveness for weight loss purposes, and how learning to count your macros properly should be considered a prerequisite on the road to whatever dietary goal you’ve set out to achieve.

What is the secret to self control!? Listen up! We are here to tell you our method for building healthy habits and resisting negative ones. These best past? It’s not that hard. It comes down to your environment and your systems. Using the psychological tactics of temptation bundling and habit stacking, you can slowly build a better you. People who appear to have greater self control — are actually just better at two things. What are those two things? Delayed gratification and utilizing environmental cues. The most disciplined people are the people who RARELY need to practice self restraint; because they structure their life in a way that does not require heroic willpower. They create an environment that makes the right choice the easy choice. When you feel overpowered by your cravings, practice using delayed gratification. Allow for a pause between craving and reaction, and in that space, you will find self control.

Meal prep magic is undeniable and non-optional for dieters and health conscious eaters. Given that meal-prep is a non-negotiable, here are our TOP 5 TIME SAVING TIPS to master your Meal Prep! In this short episode, we give you all the tips and tricks to make meal prepping more enjoyable. Here are the 5 things you will want to consider …. Appliances, Freezer Items, Veggies, Meal Prep Containers, & Fridge Storage. Listen and learn all our secrets for faster meal preparation, more enjoyable dieting, and getting better weight loss results! Watch How I Meal Prep! Check out the Soulfit Labs YouTube videos on meal prepping with Laura. Meal plans, recipes, and grocery list guides are available on our website: http://www.soulfitlabs.com

Are you the type to have a mild panic attack when you miss a training session? What about a week? Or a month!? What happens when you stop lifting? In this video I discuss the science behind how the body builds and loses muscles, what to expect during training breaks or time off from the gym, and what you can do to avoid detraining--AKA losing those hard earned "gains." My latest video: https://m.youtube.com/watch?v=BFkN3EGb-Xc

If you’ve ever been unsure what diet is right for you, then you’re in good company! Unfortunately, the health and fitness industry doesn’t exactly make it any easier on you when it comes to making a real decision. If anything, it seems like the media/your trainer is promoting a brand new diet that will “supercharge” your weight loss/muscle building goals, from one week to the next! You have to eat [lots of] fat to burn fat, right? So... Should I go Paleo or Plant Based? Keto? Or maybe just Low-Carb…? Feeling a confused and a little discouraged yet? We don’t blame you. The good news? There doesn’t need to be anything confusing about it! In this podcast, we have an honest conversation about diets of all kinds, putting a particular spotlight on popular cultures popular pick, the Keto diet. So tune in for our thoughts on the focus on fat and how you can be 100% sure that your diet is the right diet for you and your goals!