Creatine: What You Need to Know

We are weeks away from some of our busiest holidays of the year. You might be wondering how you're going to balance the yuletide with the decadence of the season. In this episode, the Stronger U Nutrition Education Team shares their best tips for managing your goals with a full social calendar. Join Community Manager, Kenzie Faris as she chats with our experienced Registered Dietitians, Dr. Jessica Bachman, Gianna Masi, and Sinan Ozyemisci, dialing into their knowledge about enjoying the season and seeing success with a Stronger U Coach!Tune in here for the full episode and then head to the Stronger U Community to share your takeaways. ​Subscribe to Stronger U Radio       ​Follow us on Instagram       ​

Curious about GLP-1s, the effects, and how your approach to eating may need to change on the medication? This episode is for you! Stronger U Registered Dietitians Katie Leahy and Gianna Masi dive deep into how GLP-1 medications work and their impact on nutrition habits. Coach Katie, a Certified Diabetes Care and Education Specialist, shares her insights on:  Adjusting and tracking your calorie intake and portion sizes Prioritizing protein and balanced meals Managing side effects like nausea and GI issues Together, she and Gianna explore the importance of lifestyle changes, like exercise and meal planning, to maximize the effectiveness of taking a GLP-1. They also discuss how to transition off these medications for sustainable long-term health.  Tune in here for the full episode and then head to the Stronger U Community to share your takeaways.  Subscribe to Stronger U Radio        Follow us on Instagram        

In this Stronger U Radio episode, Stronger U Registered Dietitians Dr. Jessica Bachman and Gianna Masi dive into the popular and thoroughly researched supplement creatine. During their discussion, they answer your burning questions and cover:  The who, what, when, and why of supplementing with creatine Recommended dosage Special populations that benefit from creatine supplementation Menopause, fitness, and creatine Creatine’s impact on brain and bone health Effects on endurance and performance And, finally, how to choose a safe supplement Tune in here for the full episode and then head to the Stronger U Community to share your takeaways.  Subscribe to Stronger U Radio        Follow us on Instagram         

Stronger U Coach, Dr. Julie Beegle is back on the podcast to chat about the post-summer reset as it applies to nutrition and fitness. With the close of summer, back to school, and fall right around the corner, many people want to shift their diets, goals, and their approaches to eating (us included!). But what happens to our bodies when we decide to make these changes following a period of relaxed behavior? And why is it so hard initially? During this episode of Stronger U Radio, Coach Julie brings her wisdom and expertise to an honest conversation with Stronger U RD and Manager of Nutrition Education, Gianna Masi about the challenges of transitioning to a healthier lifestyle and the strategies to help overcome them. This lighthearted and non-judgmental discussion covers: Biological changes that occur when you transition to a healthier diet Hyper-palatable (high fat, sugar and/or sodium) foods’ effect on the brain's perception of hunger and fullness The underlying physiological and psychological mechanisms of cravings and hunger Suggestions for managing cravings throughout the day The psychological reset of the Fresh Start Effect and the research behind why you’re more likely to feel more motivated during certain times of the year.  The importance of building habits and structure to lean on when motivation wanes And more! A must-listen to help you get into the right mindset and prepare for a lifestyle and nutrition transition this fall (or any time!) Tune in here for the full episode and then head to the Stronger U Community to share your takeaways.   Subscribe to Stronger U Radio        Follow us on Instagram        

Gianna is back with a special guest for National Fitness Month. In this episode, we welcome trainer, strength coach, and owner of Compound Performance, Kyle Dobbs, to Stronger U Radio. Kyle found his passion for training while rehabbing sports injuries in college. After graduating with a biology/chemistry double major, he moved from the Midwest to New York City and quickly became a high-producing personal trainer at a big commercial gym. Kyle worked up the corporate ladder in education and management as his career advanced before eventually leaving for the private sector. After gaining experience overseeing thousands of employees over several domestic markets, he and his wife relocated back to the Midwest, where he would start his entrepreneurial career. He founded Compound Performance a little over six years ago and has since founded a second company, the Compound Training app, where they have worked with several thousand clients and trainers. Kyle and Gianna sat down for an inclusive conversation about fitness from his perspective as a trainer and strength coach. During this episode, they dive into: Kyle’s approach to his fitness routine as a busy business owner and dad Tips for getting started with exercise as a beginner The importance of customization and choosing the right exercises to meet specific fitness objectives, emphasizing strategic use of exercise variations Adjusting frequency and volume to optimize results How nutrition and other lifestyle components factor into performance, recovery, and results Training approaches suitable for the general population versus those designed for high-performance athletes You’ll walk away with relevant insights and strategies whether you’re a new exerciser, fitness enthusiast, or a coach. Tune in and then head to the Stronger U Community to share your thoughts.  

In this episode, Stronger U Dietitians are spilling the (science-backed) beans on caffeine! Stronger U Radio host and RD Gianna Masi welcomes back Dr. Jessica Bachman,  Stronger U's Director of Operations, and trusted nutrition expert. Dr. Jess, with a PhD in Nutrition and extensive experience in academia, shares insights into caffeine consumption dispelling common misconceptions while shedding light on its effects on body composition and performance. They delve into key highlights from a recent journal article on caffeine, covering recommended daily limits, sources of caffeine, its impact on hydration, and its role in weight loss. Gianna and Dr. Jess explore caffeine's ergogenic effects, performance benefits, and potential risks. Grab your favorite latte and tune in for practical advice on balancing caffeine consumption with fitness and wellness goals, empowering you to make informed choices. Don't forget to subscribe to Stronger U Radio for more episodes like this and join the conversation in the Stronger U Community. 

Our next Stronger U Radio guest has a large fan base within the Stronger U Coach community. Karin Nordin, PhD is an expert in mindset and behavior change and a published researcher of mindset theory. After graduating with her doctorate, Karin had a striking realization: The typical self-help and productivity approaches of the personal development industry were shockingly inconsistent with the actual research on change. That inconsistency fueled her business, Body Brain Alliance, where she’s on a mission to teach people to change and teach coaches how to teach people to change. Fun fact: Even as a behavior change expert, Karin has gone through nutrition coaching and credited it to changing her life. She says, “There is a difference between knowing something and actually doing it, and when we encounter changes in our lives, we need a heightened level of support.” She joined us on the podcast for a science-backed discussion of the many facets related to behavior change, including The importance of having a coach during times of high demand.Why she’ll always have a coach herself.What self-compassion is and isn’t, plus the three skills to develop it.What you should do to achieve the consistency you’re looking for to achieve your goals.Going from all-or-nothing thinking to cognitive flexibility.Her thoughts on resolutions and tips on setting goals.Her one life-changing recommendation.And so much more...Whether you consider yourself a self-help junkie or are new to the topic, there is something in this episode for you. Tune in and then head to the Stronger U Community to share your thoughts.     Subscribe to Stronger U Radio        Follow us on Instagram       

This episode of Stronger U Radio brings you a special guest interview with Dr. Julie Beegle, a Stronger U Coach who has a formal education in stem cell biology and clinical research. Like many of our coaches, she’s been coached and has gone through the process of change herself. During her conversation with our Manager of Nutrition Education and Innovation Gianna Masi RDN, CISSN, Dr. Beegle shares her personal story of transformation and path to nutrition coaching. She candidly reflects on her relationship with food growing up, her experience of using food as a coping mechanism, and how her approach to nutrition was a symptom revealing deeper issues in her life. Her inspiring journey transitions from a period of struggle with personal nutrition to dedicating decades to education, making her a nutrition coaching leader. Dr. Beegle has fostered a genuine connection with members, evident through their testimonials. In this episode, she offers a glimpse into why her approach resonates so strongly with those she guides. Tune in to learn about how she transformed her mindset and set herself on a path to growth. Head to the Stronger U Community to share your thoughts.     Subscribe to Stronger U Radio        Follow us on Instagram       

Welcome to another episode of Stronger U Radio! Join Registered Dietitian Gianna and Coach Adina as they delve into the intricacies of working through set backs and adjusting goals, perfectly timed for the holiday season. In this episode, they explore the ongoing challenge of maintaining equilibrium amid life's complexities. With a blend of nutritional expertise and life insights, Gianna and Coach Adina share strategies for remaining flexible when applying your goals to living a real life—especially pertinent with the holidays looming.The spotlight is on Adina's personal journey, revealing how she rediscovered joy in movement and adapted her exercise routine after confronting health challenges. This candid discussion provides valuable insights into resilience and flexibility, particularly relevant as we approach the diversity of the holiday season.Beyond the realms of food and exercise, the episode delves into the influence of mental well-being and relationships on overall health. Gianna and Adina discuss the highs and lows of pursuing a healthy lifestyle, offering tips for finding joy no matter where you are in your health journey.If you've grappled with the complexity of integrating health into your hectic life or seek inspiration for a balanced approach that you can easily apply to your holiday season, this episode is for you.Ready to elevate your wellness strategy? Tune in now for practical wisdom from Gianna and Adina.Join the Stronger U CommunitySubscribe to Stronger U RadioFollow us on Instagram for more insightful discussions.

Could there be a link between a health challenge, chronic pain, or behavior pattern and another seemingly unrelated area of your lifestyle or past trauma? The short answer is yes, there could be because of the interconnectedness of the various systems of the body, one imbalance can create another. Healthcare is moving away from the model of isolating the symptoms and instead looking at the body, mind, and emotions as a whole to uncover the root of the problem to support healing. This emerging approach to health refers to holistic wellness. In this episode of Stronger U Radio, Stronger U Registered Dietitian Gianna Masi sat down with Dr. Matt Tolstoy to discuss the elements of holistic wellness and why he believes it’s the future of healthcare. Dr. Matthew Tolstoy is a pain rehab practitioner, licensed acupuncturist, and Somatic Experiencing Practitioner (SEP) with a private practice in NYC and virtually. Additionally, he’s been on staff at New York City Ballet and an educator for Equinox Health Clubs. He helps many people with chronic pain and post-traumatic pain or stress-related conditions. This multi-faceted conversation covers a lot of ground and touches on many important points including: The pros and cons of holistic wellness.The ethical gray areas in wellness and mental health due to the lack of boundaries (both personal and professional).The definition of wellness heartbreak: how it happens, how you can prevent it, and what’s important to consider.How to find a qualified and evidence-based holistic provider that you align with, plus the red flags to look for.The traits of a healthy therapeutic relationship.What Trauma is and isn'tThe effects of stress, and anxiety accumulation on the bodyWhat conventional and holistic medicine get right and wrongThe idea of “destination happiness” and how in some cases it can be a response from your body to keep you safe and from experiencing something you’re trying to avoid.This is one discussion you’ll want to tune into if you’re interested in taking a more well-rounded approach to your well-being or if you’ve struggled with unresolved health issues or behavior patterns. Head to the Stronger U Community to share your thoughts.     Subscribe to Stronger U Radio        Follow us on Instagram