Hi friends! Hope you’re having a lovely week. So excited to share today’s podcast episode with you! I’m chatting with Lauren Papanos, MS, RD, CSSD about fitness, hormones, and nutrition.
118: Strength training, carbs, and happy hormones with Lauren Papanos, MS, RD, CSSD
Here’s what we talk about in today’s episode:
– Strength training and its impact on hormone function
– Why we need carbs and which carbs to choose
– How our habits affect hormone function
– What an ideal day of nutrition looks like for her
and so.much.more.
Here’s more about Lauren and her background:
Lauren Papanos is a nationally licensed and Registered Dietitian Nutritionist. She holds her board certification in Sports Nutrition as well as advanced specialties in integrative medicine and women’s endocrine nutrition. She is the owner of the private practice, Functional Fueling Nutrition where she offers consulting, group programs and courses. She has been featured on national television and in Women’s Health, Shape Magazine, Insider and Today’s Dietitian magazine. She is the host of the Strength in Hormones Podcast where she educates and empowers women on sensible and natural solutions to hormone healing. You can learn more about Lauren and her practice at functionalfueling.com and connect with her on Instagram.
Resources from this episode:
The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount for the PEMF Go Mat, which I use every day!
I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. I’m enjoying a delivery this week and it’s been an easy way to check the boxes above.
Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission.
You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I finished Level 1 and am working my way through Level 2. I highly recommend it! You can check out my review IHP here!
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
xo
The post 118: Strength training, carbs, and happy hormones with Lauren Papanos, MS, RD, CSSD appeared first on The Fitnessista.
Frequently Asked Questions
How to Take African Mango Extract?
You can easily take mango extract. Simply cut open a fresh ripe mandarin and scoop out the flesh to a blender container. Blend until smooth.
You may also strain the pulp if you want a finer consistency. Store in a cool dark place.
For future use, the pulp can be frozen. You don't need to buy another batch every mango season.
How does African Mango Extract perform?
The high vitamin A content in mango fruit helps to boost the immune system. It is also rich in antioxidants, anti-inflammatory and potassium as well as magnesium.
These nutrients help to maintain the health of tissues and cells throughout the body.
In addition, African mango has been shown to increase energy levels and endurance during exercise. This is because it supports cardiovascular function and metabolism.
The active ingredient in this product increases blood flow to brain and muscles. This enhances mental clarity as well as physical performance.
African mango extract helps boost energy levels and reduce muscle cramps. This can prove to be very useful for athletes looking to perform at the highest level.
Is there a natural alternative to prescription drugs that suppress appetite such as phentermine or oxycodone?
Green tea extract is the most popular option for those who want to lose weight and avoid side effects from prescription diet pills. Green tea extract is rich in caffeine, which stimulates metabolism and epigallocatechin Gallate (EGCG), that helps to burn fat through thermogenesis.
Green tea is rich in antioxidants which help to fight free radicals as well as protect against damage from stress and oxidation.
But, green tea does NOT cause weight loss. Instead, it simply makes your body more efficient at burning calories.
So yes, green tea does help with weight loss, but it won't make you lose weight unless you follow a calorie-controlled diet.
Another option is to supplement with L-Carnitine. This amino acid increases energy levels and promotes muscle growth. However, it won't curb your appetite so you will still need to eat regular meals.
Statistics
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
- Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
External Links
pubmed.ncbi.nlm.nih.gov
- PubMed: Results from a National Survey on Dietary Supplements for Weight Loss in the United States
- African mango (IGOB131). A proprietary extract of Irvingia Gabonensis seeds is shown to be effective in reducing body fat and improving metabolic conditions in overweight individuals - PubMed
webmd.com
- African Mango: What do you know about Irvingia Gabonesis
- Goji Berries: Health Benefits and Side Effects
ncbi.nlm.nih.gov
- IGOB131 is a novel seed extract from the West African plant Irvingia gaonensis that significantly lowers body weight and improves metabolic conditions in overweight individuals in a double-blind placebo-controlled trial - PMC
- A case report of renal failure that was linked to African mango consumption.
fda.gov
How To
African mango extract could have many benefits
African Mango Extracts are used to treat many health problems, including cancer. These extracts date back to ancient Egypt, where they were used for healing wounds, treating diabetes, and even stopping bleeding.
Scientists from the University of Nigeria discovered that African mango extracts were rich in compounds like tannins.
- Cancer treatment. The environment is responsible for more than half of all cancers in the world. This includes smoking, alcohol consumption, unhealthy eating habits, and lack of exercise. It is crucial to find ways that you can prevent cancer. Numerous studies show that antioxidants found in foods such blueberries and tomatoes (as well as oranges, peas and tomatoes) can prevent cancer.
- Antioxidants neutralize harmful substances called "freeradicals," which can cause damage to cells and genetic mutations. Research shows that African mango extracts can slow down, or even reverse, the growth of cancerous cells in mice. One study revealed that African mango extracts stopped the growth of colon cancer cells in vitro (cells that were grown in laboratory dishes). Another study revealed that African Mango Extract prevented the growth of prostate cancer cells (in living animals) in vivo by inhibiting their metabolism. These findings indicate that this product may help to treat some types.
- Prevention of cancer. A study published by the National Institutes of Health that found African mango extracts prevent breast-cancer development was published recently. They believe that the active ingredients in African mangoes inhibit the action of enzymes responsible for producing estrogen, a hormone known to increase the risk of developing breast cancer.
- Inflammation Reduction. White blood cells produce chemicals that attack foreign tissues, which causes inflammation. Inflammation may occur due to injury, infection or irritation. Chronic inflammation can lead some diseases, like asthma and arthritis. Research has shown that African mango extracts can help reduce inflammation, which may lead to a reduction in the severity and severity associated with many conditions.
- Liver Function Improvement. The liver is one the most important organs of the body. It regulates digestion as well detoxification and protein production. A healthy liver is also important for other internal processes such as water balances, sugar levels, red blood cell counts, and water level. Research shows that African mango juice can stimulate the growth of liver cells injured by drugs and toxins. This is why some people feel less tired after drinking large amounts of African mango juice.
- Blood Pressure Lowering. The American Heart Association recommends adults to maintain a normal reading between 120/80 mm Hg and 140/90mmHg. High blood pressure causes damage to the arteries and can increase your risk of having a stroke or heart attack. Scientists at the University of California-Davis studied the effect of African mango extracts on high blood pressure in rats. Their research indicated that African mango extracts significantly lowered blood pressure.
- Bone Building. Bone building. The University of Alabama School of Medicine conducted a double-blind placebo-controlled study that found supplementation with 500mg of vitamin C3 and 2g of calcium daily along with 3 grams of potassium citrate significantly increased bone density. The amount of potassium citrate used was equivalent to consuming about 10 ounces of fresh African mango juice every day.
- Other Benefits. African mango extract promotes skin health and blood circulation, which in turn improves the skin's overall health. It stimulates collagen formation, making skin appear smoother and younger. African mango also promotes hair growth, and helps prevent premature graying. It promotes fat metabolism, which aids in weight loss.
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https://slimbody.pw/the-very-best-raw-delicious-chocolate-tart/
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