Today's episode is the first part a "Nutrition 101" mini series. In this episode we discuss carbohydrates and alcohol. In future episodes we will discuss protein, fats, vitamin, minerals, etc. In todays episode you can expect to learn about the basic chemical structure of carbohydrates (including sugars, starches, and fiber), non-nutritive sweeteners, different levels of carbohydrate intake, the benefits of fiber, and why alcohol damages the human body.

2:33 What is a carbohydrate?

8:38 Saccharides: The basic units of carbohydrate molecules

14:26 Alpha and beta bonds

17:25 1-4 and 1-6 bonds

21:45 Types of dietary fiber

25:43 Non-nutritive sweeteners

37:24 Are artificial sweeteners safe?

49:15 Levels of carbohydrate intake

55:21 Benefits of eating dietary fiber

1:01:00 Why can Cheerios lower cholesterol?

1:05:55 Excessive carbohydrate consumption

1:11:16 Carbohydrate intake for athletes

1:17:10 Dietary vs. other types of alcohol

1:19:05 Why is alcohol "poisonous" to the body?

1:29:03 Myths about why alcohol might be good for you

1:33:06 If carbs are the most efficient fuel source, why does our body metabolize alcohol first?

If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.

If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.

For coaching or business inquiries: benpresslercoaching@gmail.com

DISCLAIMER: This episode is formatted to discuss how to recover from the general stresses of exercise and sport. I am not a medical provider, nor a physical therapist, and this episode is not meant to address how we can recover from sport related injuries such as ligament tears or broken bones.

In today's episode we will be discussing how to recover from an exercise or training session so that we can make meaningful adaptations from that training and be able to perform at our best ability as soon as possible. We discuss how to evaluate whether a recovery protocol is effective, how to refuel/rehydrate after exercise, the efficacy of various recovery modalities such as hot/cold therapy, massages/foam rolling, compression garments, and NSAIDs, and lastly we discuss how to get proper sleep for recovery.

4:04 How do we evaluate the efficacy of various recovery modalities?

14:45 Nutritional tools for recovery (carbohydrates, protein, water, and electrolytes)

32:06 Massages and foam rollers

36:50 How do compression garments reduce swelling?

41:32 Cold therapy: Ice baths and cryotherapy

48:24 Heat therapy: Sauna and hot baths

50:07 NSAIDs (Non-steroidal anti-inflammatory drugs)

55:58 Cupping, Icy Hot cream, Stretching, Electromyostimulation

1:02:18 Active vs. Passive Recovery

1:06:30 Tools for proper sleep

1:16:09 My recommended post-exercise recovery protocol

If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.

If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.

Instagram: ‪@ben_pressler‬

Facebook: Ben Pressler

For coaching or business inquiries: benpresslercoaching@gmail.com

Today's episode is my conversation with Dr. Sam Scott, an exercise physiologist specialized in helping athletes who have diabetes manage their nutrition and insulin to perform at their best while avoiding hypo- or hyperglycemic events. We discuss the physiology of key hormones like insulin and glucagon, challenges of properly dosing insulin and managing blood sugar, fueling techniques for athletes with diabetes, and even the use of insulin as a PED.

00:24 Introduction for Dr. Scott

03:35 Foundational understanding of diabetes (T1D vs. T2D, HbA1c, insulin)

09:50 Dangers of too high or too low blood glucose levels

21:44 Can glucose enter the cell without insulin?

24:40 Dr. Scott's experience working with athletes

30:56 Common problems faced by athletes with diabetes

39:10 Sports nutrition protocols for athletes with diabetes

51:20 What role does glucagon play in blood sugar management?

59:20 Very low, low, moderate, and high carbohydrate diets

1:06:43 How do adrenalin and stress affect blood glucose?

1:12:10 What "hidden" challenges do these athletes face?

1:13:03 Insulin as a PED

1:36:40 How to learn more from Dr. Scott's Work (including his book Empowered: The Science of Exercise with Type 1 Diabetes, and his app Enhance'd)

If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it.

If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments.

Instagram: ‪@ben_pressler‬

Facebook: Ben Pressler

For coaching or business inquiries: benpresslercoaching@gmail.com