RADFIT - Metabolic Testing and Nutrition Coaching

08/16/2023

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The Stress >> Recovery Adaptive Response is one of the most foundational concepts when it comes to health/wellness, increased fitness, and improved performance!

Think of “stress” as the workout and training phase…but our ability to adapt is only as good as our ability to “recover”…and repair.

Recovery is the result of allowing for adequate sleep and rest (away from additional “stressors”) coupled with proper nutrition.

While this is a very simple explanation of how the adaptive response occurs, it is not that easy…and like anything else, there are nuances in the details that can aid and/or deter the process!

What are some of the “tools” YOU use to aid in the process?

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08/07/2023

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🤔 What is Zone 2 Training?

👉🏻 Zone 2 Training, also know as Aerobic Threshold Training is based upon the practice of using heart rate based training intensities to create a specific training affect and adaptive response!

Training the aerobic base offers several benefits for overall fitness and performance. Here are some of the key advantages:

🔹Improved Aerobic Endurance: Training the aerobic base enhances your body's ability to use oxygen efficiently during exercise, allowing you to sustain activity for longer durations.
🔹Increased Energy Efficiency: Aerobic training helps your body become more efficient in utilizing stored fat as an energy source, which can lead to improved endurance and better performance in longer activities.
🔹Faster Recovery: A well-developed aerobic base aids in reducing the time needed for recovery between workouts or intense activities.
🔹Enhanced Cardiovascular Health: Aerobic training strengthens your heart and improves blood circulation, which can lead to a healthier cardiovascular system.
🔹Weight Management: Aerobic exercises burn calories and help maintain a healthy body weight by promoting fat loss.
🔹Stress Reduction: Aerobic activities trigger the release of endorphins, promoting relaxation and reducing stress levels.
🔹Increased Lung Capacity: Regular aerobic training can lead to improved lung function and increased lung capacity.
🔹Better Mental Focus: Aerobic exercise is linked to better cognitive function and improved mental clarity.
🔹Improved Sleep: Regular aerobic training can contribute to better sleep quality, leading to improved overall well-being.
🔹Overall Health and Longevity: Training the aerobic base contributes to overall health and can help reduce the risk of chronic diseases like heart disease, diabetes, and obesity.

It's important to incorporate a balanced training program that includes both aerobic and anaerobic exercises as well as strength/resistance training to maximize fitness and performance.

08/05/2023

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🤔 What is the Protein Leverage Theory?

☝🏻🤓 The Protein Leverage Theory is a hypothesis that suggests humans have a fixed appetite for protein, and we will continue eating until we reach an adequate protein intake, even if it means overeating other macronutrients.

This theory proposes that the imbalance between protein intake and the intake of ENERGY (fats and carbohydrates) may contribute to the obesity epidemic, as people consume more calories in their quest to meet their protein requirements.

*Keep in mind that this is a hypothesis and further research is needed to fully understand its implications on human eating behavior and obesity…

🫵🏼🤨 What is YOUR target for protein intake per day?!



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08/01/2023

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Knowing body composition, which refers to the proportion of fat, muscle, water, and other tissues in the body, offers several advantages over just knowing body weight:

🔅Accurate Health Assessment: Body composition provides a more detailed insight into overall health and fitness levels, as it distinguishes between lean muscle mass and body fat. Two individuals with the same weight may have different levels of fat and muscle, leading to varying health risks.
🔅Fitness Progress Monitoring: Tracking changes in body composition allows you to monitor the effectiveness of your exercise and nutrition regimen better. Focusing on reducing body fat while preserving or gaining muscle mass can lead to improved fitness outcomes.
🔅Personalized Nutrition and Exercise Plans: Understanding your body composition helps tailor nutrition and exercise plans that meet your specific needs, ensuring you reach your health goals efficiently.
🔅Risk Assessment: High body fat levels, particularly visceral fat (around organs), are associated with increased health risks, such as heart disease, diabetes, and other metabolic disorders. Body composition analysis can help identify potential health risks early on.
🔅Body Image Improvement: Weight alone may not accurately represent changes in body shape. By tracking body composition, you may experience a more positive body image as you focus on reducing fat and building muscle rather than just chasing a lower number on the scale.
🔅Athletic Performance Optimization: Athletes can benefit from knowing their body composition to optimize performance. Balancing muscle mass and body fat can enhance strength, speed, and endurance.
🔅Preserving Bone Density: Monitoring body composition is essential for certain populations, like the elderly or those at risk of osteoporosis, as it helps assess and maintain bone density.

Knowing body composition offers a more comprehensive understanding of your body's health, allows for better fitness tracking, aids in risk assessment, and supports personalized health and fitness plans tailored to your needs and goals.



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07/17/2023

👱🏻‍♀️ If you want a 50,000 ft. view of brilliance regarding food, calories, energy balance and the root cause “issues” with the food industry’s part in the obesity epidemic, than you won’t want to pass on hearing this!
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Join us as renowned psychologist Dr. Jordan Peterson and world-class longevity expert Dr. Peter Attia unravel the secrets of diet and health. In this in-dept...

06/22/2023

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👱🏻‍♀️ If we’ve said it once, we’ve said it a thousand times - the ONLY diet that works, is the one you’ll DO - BUT…context is key specific to the goal!!

👉🏻 This is where knowing your specific calorie target intake and macronutrient breakdown comes into play.


"If It Fits Your Macros" (IIFYM) is a dietary approach that focuses on tracking macronutrients (macros) rather than strictly following a specific meal plan or restricting certain food groups.

👉🏻 The idea behind IIFYM is that as long as you meet your daily macronutrient goals, you can consume a variety of foods, including those typically considered less healthy or "cheat" foods.

Macronutrients refer to the three main components of the diet: carbohydrates, proteins, and fats.

✅ Each macronutrient provides a certain number of calories per gram:
• Carbohydrates: 4 calories per gram
• Proteins: 4 calories per gram
•Fats: 9 calories per gram
*(Alcohol: 7 calories per gram)

To follow IIFYM, you determine your daily macronutrient targets based on your individual goals, such as weight loss, muscle gain, or maintenance.

✅ These targets are typically expressed as a percentage of your total daily calorie intake. For example, a common breakdown for a balanced diet might be:
• Carbohydrates: 40%
• Proteins: 30%
• Fats: 30%

Once you have established your macronutrient targets, you can choose any foods you like to meet those targets, as long as you stay within your overall calorie and macro goals.

👉🏻 This flexibility allows you to include a wider variety of foods in your diet, including occasional treats or less nutritious options, as long as they fit your daily macro goals.

It's important to note that while IIFYM offers flexibility, it's still crucial to focus on overall nutrition, including the quality of the foods you consume. While you can technically meet your macro goals with foods high in sugar or unhealthy fats, it's generally recommended to prioritize nutrient-dense whole foods to support your overall health and well-being.



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06/20/2023

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👱🏻‍♀️ Have you ever heard of of Food?!

The bliss point is a term used in the field of nutrition and food science to describe the specific combination of ingredients in a food or beverage that creates the greatest pleasure or sensory satisfaction for the consumer. It refers to the perfect balance of flavors, textures, and other sensory attributes that make a product highly desirable and potentially addictive.

Food manufacturers and marketers often strive to find the bliss point in their products to make them more appealing to consumers and increase their sales. They carefully formulate their recipes by combining the right amounts of salt, sugar, fat, and other flavor-enhancing ingredients to create a taste that is highly palatable and rewarding to the senses.

The concept of the bliss point has gained attention in recent years due to concerns about the role of processed foods in contributing to overeating and obesity. Some researchers suggest that the intense flavors and sensory appeal of foods engineered to hit the bliss point can override natural hunger and satiety cues, leading to excessive calorie consumption and potential health problems.

It's important to note that the bliss point can vary among individuals due to factors such as genetics, cultural background, and personal preferences. Additionally, the concept of the bliss point is often associated with processed and highly palatable foods rather than whole, unprocessed foods that are generally considered healthier options.

Being aware of the bliss point concept can help individuals make more informed food choices. It's advisable to focus on whole, nutrient-dense foods that provide genuine nourishment and support overall health rather than relying heavily on processed foods that are designed to be hyper-palatable and potentially addictive.



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06/11/2023

💥 Meet Our Team 💥

As the owner/operator of Radaker Health and Wellness, LLC and mother of 3 girls, Ryan’s passion is helping people achieve their own health and wellness goals.

Ryan earned her M.A. from NYU and a B.A. from Wofford College. She is SPIN certified and and CPR certified. She also holds a Level 2 Certification from EDIT Eating Disorder Recovery as an addiction recovery coach and is a certified nutritionist.

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Kyle has over 30 years of experience in health and fitness.

Kyle earned his M.S. in Sport Science from UNC,Greensboro and a B.S. in Psychology from Duke University. He has held a number of Certifications as a Personal Trainer and a Cooper Institute "Lifetime Personal Fitness Specialist". Kyle holds a lifetime level 3 SPIN certified coach. In addition, he has completed the Precision Nutrition certification. He has held previous certifications with: Crossfit, Crossfit Kettlebells, NASM, USA Triathlon, and USA Cycling.

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06/11/2023

Metabolic Testing and Nutrition Coaching Done RIGHT!

👉🏻 https://calendly.com/mount-pleasant-nutrition-coach-29464

✅ InBody Test: Go beyond the scale with a non-invasive body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and water on an easy to read report that tracks your progress over the course of your process.

🔥 RMR (Resting Metabolic Rate) Test: Metabolism is the process of converting food (calories) into energy. The efficiency with which your body does this is referred to as your metabolic rate. Many factors affect a person’s metabolic rate: weight, age, body composition, hormone levels, and gender making it a highly unique number.
• Understanding your body’s unique metabolic rate will allow your practitioner to customize your weight loss or maintenance program around your needs.
• It can screen for a slowed metabolism that may explain frustrated attempts to lose weight in the past.
• It can reveal changes in your metabolism during the weight loss process that can help trouble shoot a frustrating plateau.
• Once you reach your goal, an RMR measurement can give you the precise caloric prescription for maintenance to help you sustain that goal weight.

🧨 VO2 max Test: The Gold Standard for determining cardio-respiratory fitness performed via a maximal exercise test on a treadmill or bike while connected to a machine capable of analyzing your expired air. Your test provides data on how much oxygen you use as you exercise and determines the maximal oxygen you can consume during exercise.

Understanding your body’s unique VO2 Profile will allow you/your coach to customize your strategy for optimal performance.
• Determine Aerobic Threshold/HR Zone 2 Training.
• Determine Anaerobic Threshold.
• Establish unique training zones for endurance, improving performance, and/or H.I.I.T.

Determining how your body's utilizes oxygen is one surefire way to get you closer to your performance-related goals as well as establish how nutrition can be best coupled with exercise programming!

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