Category: Podcast

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Podcast Ep12: Fasted Training & IF Tips

Burn It Nutrition Podcast

We dive into Fasted Training &

the Do’s and Don’ts of Intermittent Fasting (IF)

 Show notes for Episode #12

On today’s show, We will learn some of the do’s and don’ts of fasting, key mindset shifts that can help you in your fast. As well as diving into fasted training to learn ways to effectively implement it!

This is part 2 of our series on fasting and I am sure we will have more shows on this topic in the future.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

01:20 = Maybe it’s time to leave your comfort zone

03:35 = The Practice of Fasting

07:35 = Hunger – a little dose of tough love

10:50 = Don’t Focus on the Clock, Instead get things done!

12:48 = It IS possible to gain weight with IF, Do not Binge!

15:40 = Try not to Overdo it on Coffee during a fast

18:00 = When the fasting window ends, make sure to eat!

19:50 = We dive into Fasted Training

22:30= Key Hormones at play during a Fasted Training

27:20= Address the Fear of Muscle Wasting

33:00= Fasted Training has benefits that go beyond fat burning

35:00 = Consider your goals when deciding to start IF or Fasted training

36:45 = The Perks of being a Fat Adapted Athlete

40:35 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Anton S, Leeuwenburgh C. Fasting or caloric restriction for healthy aging. Exp Gerontol.2013;48(10):1003–1005. Accessed June 15, 2016.
  • Alirexzae M, et al. Short-term fasting induces profound neuronal autophagy. 2010;6(6):702–710. Accessed June 15,2016.
  • Safdie FM, et al. Fasting and cancer treatment in humans: A case series report. Aging. 2009;1(12):988–1007.
  • Kerndt, Peter R. et al. “Fasting: The History, Pathophysiology and Complications.” Western Journal of Medicine 137.5 (1982): 379–399. Print.
  • Alirezaei, Mehrdad et al. “Short-Term Fasting Induces Profound Neuronal Autophagy.” Autophagy 6.6 (2010): 702–710. PMC. Web. 30 Mar. 2017.
  • Ho, K Y et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” Journal of Clinical Investigation 81.4 (1988): 968–975. Print.
  • Rocha NS, Barbisan LF, de Oliveira MLC, de Camargo JLV. Effects of fasting and intermittent fasting on rat hepatocarcinogenesis induced by diethylnitrosamine. Teratogenesis, carcinogenesis, and mutagenesis. 2002;22(2):129–138.

 

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Podcast Ep11: Benefits of Fasting & Different Options

Burn It Nutrition Podcast

We shine the spotlight on Intermittent Fasting (IF) & Learn the benefits of fasting

it’s History & the some of the different methods

 Show notes for Episode #11

On today’s show, We will dive into the benefits of fasting & Learn a bit of it’s history, as well as going over the different methods and shine the spotlight on intermittent fasting (IF)

This is part 1 of our 2 part series on fasting, Next week we will go into the “Do’s & Dont’s” of Fasting and getting into fasted training.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!


Timed Stamp Show Notes

00:20= Intro

01:20 = Fasting – Natures method of Healing

03:42 = We turn through the pages of the History of Fasting

08:08 = The Benefits of Fasting, a real life Fountain of Youth

12:50 =MTOR, Autophagy & MCT Coffee and how they all come together

16:00 = Dont Overload the Body or it too may Crash, Give it the Break it Needs

19:47 = An Overlooked Benefit of Fasting

23:40 = Keto, Fasting and a walk in the park

25:48 = A spotlight into Intermittent Fasting

31:11 = Not everyone should be fasting, Are you Prego?

37:17 = Closing thoughts of part 1 of the Fasting series
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Kerndt, Peter R. et al. “Fasting: The History, Pathophysiology and Complications.” Western Journal of Medicine 137.5 (1982): 379–399. Print.
  • Alirezaei, Mehrdad et al. “Short-Term Fasting Induces Profound Neuronal Autophagy.” Autophagy 6.6 (2010): 702–710. PMC. Web. 30 Mar. 2017.
  • Ho, K Y et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” Journal of Clinical Investigation 81.4 (1988): 968–975. Print.
  • Rocha NS, Barbisan LF, de Oliveira MLC, de Camargo JLV. Effects of fasting and intermittent fasting on rat hepatocarcinogenesis induced by diethylnitrosamine. Teratogenesis, carcinogenesis, and mutagenesis. 2002;22(2):129–138.
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Podcast Ep10: Mental Game in a Body Transformation

Burn It Nutrition Podcast

Overcome the Mental Game involved in a Body Transformation

&  the Morning routine to help blunt Hunger

 Show notes for Episode #10

On today’s show, We will discover how to overcome the mental game that is involved in a body transformation.  As well as going over the morning routine to help get you through the everyday hurdles of dieting.

As well as going over the morning routine to help get you through the everyday hurdles of dieting.

We also learn how to make a Super-fueled MCT Coffee to help blunt your hunger!!

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

01:20 = Mental Strength your X-factor

04:20 = Move with the End Goal in mind

06:35 = Food, is it the friend you have turned to in hard times?

13:30 = Learn to apply a Lifestyle not a Temporary Diet

16:07 = We are all human, Mistakes happen and that’s okay

19:20 = Don’t be the Victim in your Story

25:30 = Recipe for the day! we got a Super-fueled MCT Coffee

30:08 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Here is the link to the recommendations page to get the MCT oil and Collagen Protein mentioned in the show.
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Podcast Ep9: Electrolytes Key role in Health & Performance

Burn It Nutrition Podcast

Key Role Electrolytes play in our bodies & how to Upgrade your Performance, Plus a Spotlight on a misunderstood Energy Electrolyte

 Show notes for Episode #9

On today’s show, we will learn the key role electrolytes play in our bodies and how to set yourself up to have optimal levels and stay charged throughout your day.

We will do this by learning how to make a powerful electrolyte drink, as well as going over the history of salt and what the latest science says are its effects on hypertension.

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

01:20 = Harnessing the Power of Electricity

03:00 = Importance of Replenishing your Electrolytes

09:42 = Magnesium an overlooked Mineral

14:48 = Potassium a Potent Electrolyte

17:43 = Sodium a crucial Energy Electrolyte and its History

23:00 = Salt a misunderstood mineral & its real effects on High Blood Pressure

33:08 = Recipe for the day! we got a Lemon Infused Electrolyte Drink

35:58 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Balc?, Arif Kadri et al. “General Characteristics of Patients with Electrolyte Imbalance Admitted to Emergency Department.” World Journal of Emergency Medicine 4.2 (2013): 113–116. PMC. Web. 9 Mar. 2017.
  • Volpe SL. Magnesium. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Ames, Iowa; John Wiley & Sons, 2012:459-74.
  • Donald R. Davis, “Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?” HortScience February 2009 vol. 44 no. 1 15-19
  • Fox C, Ramsoomair D, Carter C. Magnesium: Its Proven and Potential Clinical Significance. Southern Medical Journal. 2001;94(12)
  • Aburto Nancy J, Hanson Sara, Gutierrez Hialy, Hooper Lee, Elliott Paul, Cappuccio Francesco P et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses BMJ 2013; 346 :f1378
  • “Nutrient Intakes Percent of population 2 years old and over with adequate intakes based on average requirement”. Community Nutrition Mapping Project. 2009-07-29. Retrieved2 015-10-16.
  • Volek, Jeff S., et al. “Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low-fat diet.” Lipids 44.4 (2009): 297-309.
  • Bloch, David. “Economics of NaCl: Salt made the world go round”. Mr Block Archive. Retrieved 2006-12-19.
  • Tiwari, Swasti, Shahla Riazi, and Carolyn A. Ecelbarger. “Insulin’s impact on renal sodium transport and blood pressure in health, obesity, and diabetes.”American Journal of Physiology-Renal Physiology 293.4 (2007): F974-F984.
  • Schofield G, Henderson G, Crofts C. Beyond salt—where next for hypertension epidemiology? The Lancet. 2016;388(10056):2110-2111.
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Podcast Ep8: Ways to Improve Recovery

Burn It Nutrition Podcast

Effective strategies to Upgrade your recovery

& Enhance your Physical Performance

 Show notes for Episode #8

On today’s show, we learn what the science says is best to do pre and post-workout performance.

As well as going over effective methods to upgrade your recovery to improve your physical abilities to help you reach your goals.

We also learn how to make Roast Beef Bacon Roll-ups, a fast and on the go snack!

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

01:20 = Stretch beyond your comfert zone

04:12 = An outdated practice

09:55 = How Nature warms-up

11:45 = How to implement Dynamic Stretching

15:45 = Over Training a Real thing

21:20 = Upgrade your Recovery

23:48 = Cryotherpy, A love hate relationship

29:25 = SMR and Foam Rolling

36:06 = Sleep a Key Recovery Factor

38:45 = Recipe for the day! we got Roast Beef Bacon Roll-ups

41:15 = Closing thoughts
burn it nutrition Fat burning Machine

Thanks for Listening!

I want to thank you for taking the time to listen to our podcast.

If you know of anyone who can benefit from hearing this podcast, then please share it. Share it by using our social media buttons for this episode. Be the one who helps spark a transformation in your family!

Also, please leave us a review on the iTunes Burn it Nutrition Podcast page!

Every review helps us get noticed by iTunes so that we can help more people reach their health and weight loss goals. I would be truly grateful for this, and I do make sure to read every single one.

If you have some feedback that you’d like to share, them please send me an email to info@BurnitNutrition.com and we will get back to you as soon as we can.

Also, don’t forget to subscribe to the podcast, so you don’t miss another episode!

 Resources & References for this Episode:

  • Simic L1, Sarabon N, Markovic G. “Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review.” Scand J Med Sci Sports. (2013) Mar;23(2):131-48. doi
  • Rosenbaum, D. and E. M. Hennig. 1995. The influence of stretching and warm-up exercises on Achilles tendon reflex activity. Journal of Sport Sciences vol. 13, no. 6, pp. 481–90
  • Page, Phil. “CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION.” International Journal of Sports Physical Therapy 7.1 (2012): 109–119. Print.
  • Hohenauer E, Taeymans J, Baeyens J-P, Clarys P, Clijsen R (2015) The Effect of Post-Exercise Cryotherapy on Recovery Characteristics: A Systematic Review and Meta-Analysis. PLoS ONE 10(9): e0139028.
  • Cheatham, Scott W. et al. “THE EFFECTS OF SELF?MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW.” International Journal of Sports Physical Therapy 10.6 (2015): 827–838. Print.