Fuel You!

In this episode of the Fuel You Podcast, Ryan Turner, a Registered Dietitian in NYC specializing in sports nutrition, discusses the critical aspects of metabolic health. He emphasizes the importance of understanding key indicators such as fasting glucose, triglycerides, HDL cholesterol, waist circumference, and blood pressure. Ryan also highlights long-term markers like hemoglobin A1C and CRP, which can provide insights into overall health. He introduces various nutrition programs designed to help individuals improve their metabolic health and build sustainable habits for long-term wellness.Key takeaways from today: Metabolic health is crucial for overall well-being. Key indicators include fasting glucose, triglycerides, and HDL cholesterol. Regular monitoring of blood markers can prevent health issues. Understanding waist circumference helps assess visceral fat. Blood pressure management is essential for heart health. Hemoglobin A1C indicates long-term blood sugar control. C-reactive protein (CRP) is a marker of inflammation. Nutrition programs can simplify the journey to better health. Building sustainable habits is key to long-term success. Your metabolic health impacts how you feel and perform.Jump to topics:00:00 Introduction to Metabolic Health12:08 Key Blood Markers for Metabolic Health17:54 Nutrition Programs for Metabolic Improvement24:51 Building Sustainable Habits for LongevityKeywords: metabolic health, nutrition, blood markers, sports nutrition, health strategies, body composition, dietitian advice, wellness, lifestyle changes, health indicatorsThank you for tuning in to this episode of the Fuel You! Podcast. If you're ready to take control of your metabolic health and turn these insights into action, visit my website at foodisfuelnyc.com and schedule a free roadmap call. I'd love to answer your questions and help you craft a personalized plan that aligns with your goals. Let’s fuel your journey for today's body composition goals and your long term health - connect with me today!

If you’ve ever felt like you’re the reason you’re stuck, today we’re tackling the invisible patterns of self-sabotage and how to finally break free. What is self-sabotage? How to identify your patterns Steps to break free Recognize the pattern: Awareness is step one. Replace it with intention: Develop alternative habits (e.g., replacing emotional eating with journaling). Start small: Commit to one behavior at a time - like not skipping meals or scheduling workouts as appointments. Self-sabotage doesn’t define you. Your awareness and actions do. What The Fuel You! Podcast is About: Evidence-Based Nutrition for Real-Life Goals: Practical and science-backed strategies to support fat loss, muscle gain, and improved brain performance, tailored for everyday life and unique challenges like adult ADHD. Mindset, Motivation, and Long-Term Health: Empowering listeners to create sustainable habits, overcome obstacles like binge eating or emotional eating, and redefine their relationship with food for lifelong success. Connection and Community: Bringing fresh perspectives through interviews, personal insights, and actionable advice, helping listeners feel seen, supported, and inspired to take charge of their health journey.

In this episode of the Fuel You Podcast, Ryan Turner discusses the importance of habits in nutrition, particularly for those aiming for body fat loss. He emphasizes that while habits are crucial, understanding calories and macros is equally important for achieving specific body composition goals. Ryan also addresses the challenges of binge eating and restriction cycles, the significance of protein, and introduces his Calorie Macro Kickstarter program as a resource for listeners looking to refine their nutrition strategies. He concludes with encouragement for listeners to find what works for them in their health journey. Start the Calorie Macro Kickstarter Code FUELYOU25 for 25% off Takeaways from today: Nothing on the internet is new; it's all about packaging. Habits support body composition goals and long-term health. Calories matter; understanding them is crucial for fat loss. Setting realistic expectations for body fat loss is essential. Binge eating often stems from a restrict-binge cycle. Quality of calories affects body composition and health. Protein plays a vital role in muscle preservation and satiety. The Calorie Macro Kickstarter helps individuals understand their needs. Mindset and habits are important, but so are calories and macros. Personalized nutrition strategies can lead to better results. Jump to Topics: 00:00 Introduction to Habits and Nutrition 06:11 The Importance of Calories and Macros 11:53 The Role of Protein and Quality of Calories 17:48 Final Thoughts and Encouragement

In this episode of the Fuel You Podcast, Ryan Turner discusses the importance of simplifying nutrition and focusing on personal definitions of success. He introduces HABIT24, a practical approach to nutrition that emphasizes achievable daily goals, such as consuming 24 ounces of protein and vegetables/fruits. Ryan highlights the significance of building simple habits for long-term health and body composition goals, encouraging listeners to take actionable steps towards their nutrition journey. Takeaways Nutrition can feel overwhelming, but it doesn't have to be. Focus on what works for you and your definition of success. Simple habits can lead to significant health improvements. HABIT24 is a practical approach to nutrition. Eating 24 ounces of protein and vegetables/fruits is achievable. Building consistency is key to long-term success. Hydration and movement are essential components of health. Nutrition should be empowering, not stressful. You can start making changes today without feeling overwhelmed. Action-oriented strategies lead to real results. Jump to Topics 00:00 Introduction to Simplifying Nutrition 06:14 The Importance of Simple Habits 11:57 The Science Behind Habit 24 18:02 Practical Tips for Daily Habits

In this episode of the Fuel You! Podcast, Ryan Turner introduces the concept of HABIT24, which emphasizes the importance of consuming 24 ounces of protein and 24 ounces of fruits and vegetables daily. He discusses how this simple approach can simplify nutrition, support long-term health goals, and enhance body composition. The conversation covers the significance of protein and fiber for satiety, the role of hydration and movement, and practical tips for implementing these habits into daily life. Ryan encourages listeners to embrace this straightforward strategy and adapt it to their lifestyles for better health outcomes. Visit foodisfuelnyc.com/habit25 Takeaways Focusing on 24 ounces of protein and vegetables simplifies nutrition. Prioritizing protein and fiber supports satiety and muscle maintenance. Hydration is crucial for energy, digestion, and fat loss. Consistency in movement is essential for balancing energy intake. Practical tips can help achieve daily nutrition goals easily. HABIT24 is a flexible approach to meal planning. Using AI can assist in creating personalized meal plans. Nutrition doesn't have to be restrictive to be effective. Encouragement to try HHABIT24 for at least a week. Food first approach is key to successful nutrition. Jump to topics 00:00 Introduction to HABIT24: Simplifying Nutrition 03:00 The Power of Protein and Fiber 05:53 Hydration and Movement: Key Components 08:47 Practical Tips for Implementing HABIT24 12:11 Understanding the Flexibility of HABIT24 15:04 Encouragement to Try HABIT24

Bringing together my expertise and lived experiences has opened up a world of communication and connection with people that I otherwise would not have known. Being vulnerable, exploring my own head, sharing my mind; in many ways I believe without this space - many would be missing an opportunity for growth and understanding. I’ll run you through what the last three seasons entailed and where we’re going on the Fuel You! Podcast. Love and appreciate you, Ryan.

In episode 85 of the Fuel You! Podcast, I talk with Josh Courage of Living With Courage to connect training and fitness with satisfaction. His fitness and lifestyle brand has developed into a way to reach more people with a broader message, rather than just workouts and training, though. To reach health and fitness goals most effectively, Josh personally believes in a wholistic approach that encompases it all: activity, nutrition, sleep, and most importantly the proper mindset to fully embrace the lifestyle most conducive to your goals. Josh seamlessly promotes all of this by working 1-on-1 with clients but more impressively by bringing people and communities together. Listen in to learn how Josh became who he is today as a Coach and how his mentality evolved. Through baseball and a stint in the minor leagues, he found a calling he couldn’t help but move toward. Now known for his ability to effortlessly motivate a community to become stronger and healthier together, just is making waves in online communities. Thoughts and topics discussed: •Personal and professional philosophy around strength training and fitness in general? •Strength training in the athletic world and transtioning to the general population? •How do you create buy in and then keep athletes/gen pop motivated? •Community - a possible pillar of your personal and professional identity? VeeFit?

Coach James is from Ireland which makes him 10x more interesting at the start. He’s also a trainer… and a fellow ADHDer who knows how difficult simply operating outside the gym can be, let alone in the gym. The ADHD gym experience isn’t too unsimilar than anyone feeling overwhelmed starting their fitness journey - it’s just that much more challenging with ADHD. In this episode he lets us know how he provides a tailored approach, breaking down goals into manageable chunks and holds his clients accountable without judgement. Check out Coach James on IG @adhd.fitness.coach.james. Right from his profile you can also schedule a call with him to discuss your roadmap for support and success.

Today on the Fuel You! Podcast we talk with Dale Tikkanen who is bringing awareness to the silent brotherhood men crave, and one could argue, need - but refuse either because of stigma, communication skills, or just the effort on top of all else we are expected to do day in and day out. November is Men’s Health Awarness Month and Dale brings his own experiences into the fold to discuss the benefits of men connecting with men. When it comes to living a Prioritized Lifestyle we often follow our Biological Need and the Structure expected of us - but somehow dismiss time and time again, the Satisfaction and Contentment that friendship and community play in our overall health and success. Who can you connect with today and ask about how they’re doing?

Kristen Carder has been focused on supporting adult ADHD individuals since 2012 - she teaches clients evidence-based techniques for self acceptance, overcoming procrastination, prioritizing and planning, emotional regulation, and mindset management. She does all of this through her very popular and wildly insightful podcast, I Have ADHD Podcast, and her group coaching program, FOCUSED.