How can you improve your Fat Oxidation Rates & Mitochondria Function?

Optimize Cellular Health for Longevity, Fat Metabolism & Performance To improve body composition, metabolic efficiency, and longevity at the cellular level, focus on mitochondrial function, gut health, inflammation control, and metabolic flexibility.  Optimizing Fat Oxidation & Mitochondrial Function as You Age 🔥 Boost Mitochondria & Fat Metabolism Train smart: Zone 2 (3–5x/week), HIIT (1–2x/week) for fat oxidation & mitochondrial efficiency. Cold & heat exposure: Cold plunges & sauna to enhance resilience. Nutrient support: CoQ10, PQQ, alpha-lipoic acid, magnesium, creatine. 🥑 Enhance Fat Adaptation & Metabolic Flexibility Fasted morning movement improves fat-burning. Smart fueling: 30g carbs pre-endurance, 15g protein pre-strength training. 💤 Reduce Oxidative Stress & Improve Recovery Prioritize sleep (7–9 hrs) for mitochondrial repair. Adaptogens & polyphenols lower stress & inflammation. 🦠 Gut Health & Inflammation Control Prebiotics & probiotics (fermentable fibers, yogurt, kimchi) support fat metabolism. Lower inflammation: Remove processed foods, increase omega-3s, support gut integrity. 💪 Optimize Hormonal & Metabolic Health Strength train (3–4x/week) for glucose control. Women’s health: Higher protein (40–60g post-workout), avoid prolonged fasting. 🔬 Key Functional Lab Tests DUTCH Test, Organic Acids, GI-MAP, VO2 Max to assess mitochondrial & metabolic health. 🌿 Longevity & Fat Loss Strategies Circadian rhythm: Morning sunlight, blue light reduction. Stress management: Breathwork, meditation, grounding. Electrolytes & hydration for cellular energy. 🚀 Take action today: Train smart, fuel wisely, reduce stress, optimize sleep, and personalize with functional labs! 🎧 Listen now and learn more on https://debbiepotts.net/how-do-you-improve-your-fat-oxidation-rates/ then schedule a free discovery call with FDNP/F-NTP Coach Debbie!  

Optimizing Mitochondrial Health for Fat Loss & Longevity In this episode, we dive into the key functional lab tests to assess and optimize mitochondrial efficiency, fat metabolism, and longevity. Chronic inflammation, gut health, and oxidative stress play a huge role in mitochondrial function—impacting energy levels, fat oxidation, and overall metabolic health. Key Functional Labs to Assess Mitochondrial Health: ✅ GI-MAP – Identifies dysbiosis, inflammation, and gut infections affecting energy production. ✅ LPS & Zonulin – Checks for leaky gut and mitochondrial stress from endotoxins. ✅ hs-CRP & IL-6 – Measures systemic inflammation that can impair mitochondrial function. ✅ Calprotectin & sIgA – Evaluates gut inflammation and immune response. ✅ SCFAs & Butyrate Levels – Assesses gut microbiome health and mitochondrial fuel support. ✅ Oxidative Stress Markers (8-OHdG, F2-isoprostanes) – Detects oxidative damage linked to mitochondrial dysfunction. Understanding and addressing these markers can enhance fat oxidation, metabolic flexibility, and longevity while reducing inflammation and oxidative stress. 🎧 Tune in to learn how to apply these insights to your training, nutrition, and lifestyle for optimal mitochondrial function and longevity! 🔗 Links & Resources: Read the notes here to learn more tips to improve your mitochondria as you age!  

  Unmasking Candida with Dr. Michael Biamonte Welcome to another enlightening episode of The Coach Debbie Potts Show! In today’s episode, we delve deep into the often-overlooked world of Candida imbalance with Dr. Michael Biamonte, founder of the Biamonte Center for Clinical Nutrition and author of The Candida Chronicles. Episode Highlights: Dr. Biamonte takes us on a fascinating journey, from his work with NASA to becoming a leading expert in gut health. He sheds light on Candida, an elusive yet impactful factor in many health issues. This condition often mimics symptoms of other illnesses, such as leaky gut syndrome, adrenal fatigue, and diabetes, leaving it undiagnosed and untreated for years. As a New York State Certified Clinical Nutritionist and the co-creator of BioCybernetics, Dr. Biamonte has developed a revolutionary method to diagnose and treat Candida, using advanced computer software that was originally designed for aerospace. Key Topics Covered: Candida's hidden role in a variety of health issues The science behind gut health and its impact on the body Common nutritional pitfalls to avoid The future of holistic healing Questions Discussed: What inspired Dr. Biamonte to focus on Candida and gut health? How does BioCybernetics transform the diagnosis and treatment of Candida? What are some of the most common misconceptions about Candida and gut health? What’s the one thing Dr. Biamonte believes everyone should understand about their health? Special Giveaway! To thank you for tuning in, Dr. Biamonte is offering a special giveaway for our listeners! Simply email [email protected] with the subject line “The Coach Debbie Potts Show” to receive a copy of The Candida Chronicles and an overview of his 5 Phase Treatment Program. Resources Mentioned: Book: The Candida Chronicles Website: www.health-truth.com Social Media: Facebook YouTube https://youtu.be/V95Ttnzwx0o?si=ZOnLQDfbQN5Hgr6D Connect with Coach Debbie Potts: Visit DebbiePotts.net for more resources, blog posts, and coaching programs designed to help you thrive as you age. Plus, don’t forget to use the promo code COACHDEBBIEPOTTS to access exclusive offers when exploring Dr. Biamonte’s services. Tune in now to uncover the truth about Candida and take control of your health with valuable insights from Dr. Biamonte! Coach Debbie Potts Connect and Follow Coach Debbie: Life is Not a Race... It’s a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method available on Amazon. Visit Coach Debbie's Website

🎙 Episode Title: Why Testing Your RMR Matters for Longevity & Performance Host: Debbie Potts | FDN Practitioner, Health Coach, Endurance Athlete Episode Overview: Are you truly optimizing how you age from the inside out? In this episode, Debbie Potts dives into why testing your Resting Metabolic Rate (RMR) with PNOE Metabolic Testing is a game-changer for longevity, performance, and overall metabolic health. She breaks down how combining RMR testing with functional lab testing, nutritional therapy assessments, and The WHOLESTIC Method helps create a bio-individualized approach to optimizing your health, performance, and longevity. Key Topics Covered: ✅ What is Resting Metabolic Rate (RMR) and why does it matter? ✅ How RMR testing with PNOE provides data on your metabolic efficiency and caloric needs ✅ The connection between RMR, hormone balance, gut health, and mitochondrial function ✅ Why metabolic testing should be paired with functional lab tests (GI-MAP, DUTCH Test, HTMA, etc.) ✅ How nutritional therapy assessments reveal hidden nutrient deficiencies affecting metabolism ✅ The WHOLESTIC Method approach to improving metabolic efficiency, body composition, and energy levels ✅ The importance of reducing METABOLIC CHAOS® to avoid burnout and improve longevity Why This Matters: If you’ve been doing all the "right" things but still struggle with unexplained weight gain, fatigue, or performance plateaus, metabolic testing and functional lab work could reveal the missing piece of your health puzzle. Testing, not guessing, is key to making informed decisions for your health and fitness goals! Resources & Links: 🔗 Learn more about PNOE Metabolic Testing: www.debbiepotts.net/pnoe 🔗 Functional Lab Testing & Coaching with Debbie: www.debbiepotts.net/about 🔗 The WHOLESTIC Method Program: www.debbiepotts.net/coaching 📢 Let’s Connect! 📲 Follow Debbie on Instagram: @coachdebbiepotts 🎧 Subscribe & Leave a Review: @coachdebbiepotts on YouTube 🚀 Ready to optimize your metabolism and longevity? Book a call with Debbie today!

"Stimulating Your Vagus Nerve for Optimal Health" Episode Summary: In this episode, we dive deep into the importance of the vagus nerve and how stimulating it can profoundly impact your health. Learn how vagal tone influences metabolism, digestion, gut health, longevity, and emotional well-being. We explore non-invasive ways to activate this vital nerve, including the use of essential oils and cutting-edge neurotechnology. Join us as we uncover simple and effective strategies to enhance vagal tone and elevate your health journey. What You’ll Learn in This Episode: What the vagus nerve is and its connection to overall health. How vagal tone impacts metabolism, digestion, inflammation, and longevity. The benefits of stimulating the vagus nerve for stress resilience and better sleep. How essential oils can naturally stimulate the vagus nerve. How Neuvana Life’s Xen device leverages neurotechnology for vagal stimulation. Featured Resources: Learn about essential oils for vagus nerve stimulation: Vibrant Blue Oils: How to Stimulate Your Vagus Nerve with Essential Oils Discover the Xen Device for vagus nerve stimulation: Neuvana Life: Enhance Your Well-Being with the Power of Vagus Nerve Stimulation Key Takeaways: Vagus nerve stimulation can improve physical and emotional health by promoting balance in the nervous system. Essential oils applied to specific areas can be a natural and accessible method for enhancing vagal tone. The Xen device offers an innovative, user-friendly way to stimulate the vagus nerve non-invasively, improving relaxation, focus, and sleep. Connect with Us: Subscribe to the Podcast to stay updated on the latest health and wellness insights. Share this episode with someone who could benefit from learning about vagus nerve stimulation! Learn more on https://debbiepotts.net/tips-to-improve-your-vagal-tone/ Ready to unlock the potential of your vagus nerve? Tune in now to discover actionable tips for better health and vitality!  Reach out to Debbie Potts with your questions, comments and suggestions via www.debbiepotts.net

  How to Avoid Perimenopause Weight Gain & Optimize Metabolism Are you struggling with stubborn weight gain, sluggish metabolism, and low energy as you navigate perimenopause and beyond? In this episode, Debbie Potts dives deep into how hormonal changes impact metabolism, fat storage, and muscle retention—and, most importantly, what you can do about it! Learn science-backed strategies to optimize metabolic health, build muscle, and prevent the dreaded midlife weight gain with a functional and bio-individual approach to aging strong. 🔗 Read the full article here: Tips to Avoid Perimenopause Weight Gain What You’ll Learn in This Episode: ✅ Why metabolism slows down in perimenopause & postmenopause ✅ The role of estrogen & progesterone in fat storage, insulin resistance, and energy production ✅ How to improve metabolic flexibility & efficiency to burn fat more effectively ✅ The importance of strength training (3-5 reps heavy lifting) for muscle retention & body composition ✅ Best nutrition strategies for perimenopausal women, including protein timing & carb cycling ✅ The impact of stress, cortisol, and sleep on weight gain & metabolic health ✅ Top supplements to support metabolism: BodyHealth Perfect Aminos & Kion Creatine (Use COACHDEBBIEPOTTS for savings!) ✅ Lifestyle hacks: Cold exposure, sauna, and personalized functional lab testing Resources & Links: 🔗 Full Blog Post: Tips to Avoid Perimenopause Weight Gain 🔥 Personalized Coaching with Debbie: debbiepotts.net 💪 Try BodyHealth Perfect Aminos & Kion Creatine: Use COACHDEBBIEPOTTS for exclusive savings! 📩 Connect with Debbie: Instagram | YouTube | Podcast | Coaching 🎧 Tune in now and take control of your metabolism & body composition during midlife! 🚀 #TheWHOLESTICMethod #MetabolicHealth #MenopauseWeightLoss #AgingStrong

Balancing AMPK and mTOR for Optimal Aging and Performance Episode Summary: In this episode, we dive into the fascinating world of cellular pathways—AMPK and mTOR—and how they influence mitochondrial function, muscle protein synthesis, and the aging process. Discover how to strategically balance these pathways to optimize metabolic health, overcome anabolic resistance, and support muscle maintenance as we age. Learn actionable tips for nutrition, exercise, fasting, and recovery to enhance your body's performance and longevity. What You’ll Learn in These Episodes: The role of AMPK in fat oxidation, autophagy, and mitochondrial health. Why mTOR is crucial for muscle protein synthesis and recovery. How to cycle between AMPK and mTOR activation daily and weekly. Nutrition strategies for protein timing, carbohydrate fueling, and fat balance. Recovery practices like fasting, heat exposure, and cold therapy to optimize cellular health. Supplement recommendations to support both pathways. Key Takeaways: AMPK-focused mornings: Fasted low-intensity exercise and nutrient-dense meals for fat oxidation and autophagy. mTOR-focused midday: Strength training and leucine-rich protein for muscle growth and recovery. Weekly cycling: Alternate between AMPK and mTOR-dominant days to maintain balance. Optimize aging by addressing anabolic resistance with protein-rich meals and targeted recovery practices. Resources Mentioned: Supplements: Berberine, resveratrol, leucine-rich protein, EAAs, and creatine. Recovery tools: Cold plunges, sauna, and intermittent fasting. Nutrition insights: High-quality protein sources, carb timing, and omega-3 fats. Who This Episode Is For: This episode is perfect for anyone looking to optimize their body composition, improve mitochondrial function, and thrive as they age—whether you're an athlete, health enthusiast, or just looking to stay strong and resilient. Connect With Us: Website: www.debbiepotts.net Social Media:  Coach Debbie Potts Don’t forget to subscribe, leave a review, and share this episode with someone who’s passionate about living their best life!

Tackling Insulin Resistance: Expert Insights with Dr. Morgan Nolte Episode Description: In this insightful episode of The Coach Debbie Potts Show, we’re joined by Dr. Morgan Nolte, a leading expert in tackling insulin resistance through scientifically-backed health and wellness education. Dr. Nolte has made a global impact by educating people on the importance of addressing insulin resistance before it escalates into more serious health concerns, including obesity, type 2 diabetes, cardiovascular disease, and Alzheimer’s. Dr. Nolte sheds light on why insulin resistance often goes undetected and untreated, even though it impacts 88% of adults to some degree. Together, we explore how subtle shifts in diet, lifestyle, and mindset can reverse insulin resistance, leading to improved metabolic health, body recomposition, and a better quality of life. This episode is packed with actionable tips to help you take control of your health and longevity. Key Topics Discussed: What Insulin Resistance Means: Why it’s so often overlooked. Recognizing the Signs: Common symptoms many dismiss as “normal aging.” Understanding Metabolic Health: The differences between insulin resistance, prediabetes, and type 2 diabetes. Critical Testing: Why normal blood glucose and A1c levels don’t always tell the full story. Reversing Insulin Resistance: The vital role of long-term behavior changes. Questions Debbie Asks Dr. Nolte: What are some common signs and symptoms of insulin resistance that listeners may be dismissing as “just part of getting older?” What’s the difference between insulin resistance, prediabetes, and type 2 diabetes, and why is it important to catch it early? Do normal blood glucose and hemoglobin A1c levels mean you don’t have insulin resistance? If not, what other tests should be considered to truly assess metabolic health? Connect with Dr. Morgan Nolte: Instagram: @drmorgannolte LinkedIn: Dr. Morgan Nolte YouTube: Dr. Morgan Nolte, Zivli Watch the Interview on YouTube: 📺 Full Interview on YouTube – Don’t forget to hit subscribe! What Are You Doing Today to Live Your Best Life at 70, 80, and 90+ Years Old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle? Head to www.debbiepotts.net for more resources, programs, and information to help you thrive as you age.