In this episode of the Fuel You Podcast, Ryan Turner, a Registered Dietitian in NYC specializing in sports nutrition, discusses the critical aspects of metabolic health. He emphasizes the importance of understanding key indicators such as fasting glucose, triglycerides, HDL cholesterol, waist circumference, and blood pressure. Ryan also highlights long-term markers like hemoglobin A1C and CRP, which can provide insights into overall health. He introduces various nutrition programs designed to help individuals improve their metabolic health and build sustainable habits for long-term wellness.

Key takeaways from today:

• Metabolic health is crucial for overall well-being.
• Key indicators include fasting glucose, triglycerides, and HDL cholesterol.
• Regular monitoring of blood markers can prevent health issues.
• Understanding waist circumference helps assess visceral fat.
• Blood pressure management is essential for heart health.
• Hemoglobin A1C indicates long-term blood sugar control.
• C-reactive protein (CRP) is a marker of inflammation.
• Nutrition programs can simplify the journey to better health.
• Building sustainable habits is key to long-term success.
• Your metabolic health impacts how you feel and perform.

Jump to topics:

00:00 Introduction to Metabolic Health

12:08 Key Blood Markers for Metabolic Health

17:54 Nutrition Programs for Metabolic Improvement

24:51 Building Sustainable Habits for Longevity

Keywords: metabolic health, nutrition, blood markers, sports nutrition, health strategies, body composition, dietitian advice, wellness, lifestyle changes, health indicators

Thank you for tuning in to this episode of the Fuel You! Podcast. If you're ready to take control of your metabolic health and turn these insights into action, visit my website at foodisfuelnyc.com and schedule a free roadmap call. I'd love to answer your questions and help you craft a personalized plan that aligns with your goals. Let’s fuel your journey for today's body composition goals and your long term health - connect with me today!

If you’ve ever felt like you’re the reason you’re stuck, today we’re tackling the invisible patterns of self-sabotage and how to finally break free.

1. What is self-sabotage?
2. How to identify your patterns
3. Steps to break free

• Recognize the pattern: Awareness is step one.
• Replace it with intention: Develop alternative habits (e.g., replacing emotional eating with journaling).
• Start small: Commit to one behavior at a time - like not skipping meals or scheduling workouts as appointments.

Self-sabotage doesn’t define you. Your awareness and actions do.

What The Fuel You! Podcast is About:

• Evidence-Based Nutrition for Real-Life Goals: Practical and science-backed strategies to support fat loss, muscle gain, and improved brain performance, tailored for everyday life and unique challenges like adult ADHD.
• Mindset, Motivation, and Long-Term Health: Empowering listeners to create sustainable habits, overcome obstacles like binge eating or emotional eating, and redefine their relationship with food for lifelong success.
• Connection and Community: Bringing fresh perspectives through interviews, personal insights, and actionable advice, helping listeners feel seen, supported, and inspired to take charge of their health journey.

In this episode of the Fuel You Podcast, Ryan Turner discusses the importance of habits in nutrition, particularly for those aiming for body fat loss. He emphasizes that while habits are crucial, understanding calories and macros is equally important for achieving specific body composition goals. Ryan also addresses the challenges of binge eating and restriction cycles, the significance of protein, and introduces his Calorie Macro Kickstarter program as a resource for listeners looking to refine their nutrition strategies. He concludes with encouragement for listeners to find what works for them in their health journey.

Start the Calorie Macro Kickstarter

Code FUELYOU25 for 25% off

Takeaways from today:

• Nothing on the internet is new; it's all about packaging.
• Habits support body composition goals and long-term health.
• Calories matter; understanding them is crucial for fat loss.
• Setting realistic expectations for body fat loss is essential.
• Binge eating often stems from a restrict-binge cycle.
• Quality of calories affects body composition and health.
• Protein plays a vital role in muscle preservation and satiety.
• The Calorie Macro Kickstarter helps individuals understand their needs.
• Mindset and habits are important, but so are calories and macros.
• Personalized nutrition strategies can lead to better results.

Jump to Topics:

00:00 Introduction to Habits and Nutrition

06:11 The Importance of Calories and Macros

11:53 The Role of Protein and Quality of Calories

17:48 Final Thoughts and Encouragement