Hey y'all and welcome to the everyday athlete podcast recorded live from Omaha, Nebraska and I'm your host, Katie danger U S army veteran and founder of Red H Nutrition providing everyday athletes just like you, clean, effective nutritional solutions, custom formulated to help you reach your absolute potential every single day.
00:26 Hello, hello athletes. Welcome to episode six of the everyday athlete podcast. Today I have some really, really fun training on board. So I go to CrossFit hydro and you know I have finally been able to get back to five workouts a week and feeling good. But I tell you I'm a little bit sore today. So I worked out Monday, yesterday I went to a spin class at the new CycleBar studio here in Omaha and then today I've got some fun training on board now. I took a short break from training for about six months while I was building the reddish nutrition business, getting this podcast off the ground. But now I've been back in the game for three months and because I'm 34 years old, I didn't want to rush back into anything. I've played this game before. I've been a lot younger when I played the game. So I kind of understand that as I've aged, I know that I am not a spring chicken anymore.
01:09 Okay? So I'm taking as much time as I can to stretch and mobilize and do my accessory work to make sure that I stay as strong as I can. And I'm going to be honest with you guys. I would say that although my numbers have changed, so I'm not able to complete certain workouts as quickly or I'm not as strong and able to lift as much weight, I really feel more fit and I feel the best in my body that I have ever felt. And I am 34 I am so grateful that at 34 I can feel this amazing look, this amazing and perform still at a high level, it feels really good. So my goal is that through these episodes and as we take this journey together and you get to know me a bit more and I get to know you, I hope that I can share my bits of wisdom with you so you can feel as great as I do, no matter what your age is or whatever you're training for.
01:56 You deserve to feel good. So once again, thanks for stopping by the podcast. Welcome to episode six a little bit more about my workout today is I'm going to be doing a two rep max hang power clean. Now back in the day, and I'm talking maybe like five or six years ago, I was able to hang power clean 190 pounds. My body weight back then was about 145 so today, based on where I'm at for the past three months, I'm thinking that I'm going to be able to comfortably hit a two RM for 125 which I'm going to take and I'm going to be really, really happy with if that's what I can hit because my body weight is about one 20 and I use my body weight now as the benchmark for where I want to be with my strength and abilities. I feel like at one I got to be able to move my own body weight effectively and appropriately, but I've also really believe that being able to move your body weight plus your own self is just really important for staying functional and you know, strong people are harder to kill.
02:53 That's just the way that it is. So speaking of strength gains, I want to get into the topic of today's podcast and we're all familiar with macro nutrients, macro nutrition and making sure that we feed our bodies to grow and recover. We're talking about proteins, fats, and carbohydrates, and these macros tend to dominate all the conversations on nutrition. Now, no one argues that we need to find our own personal balance of proteins, fats, and carbs in order to get the most from our fitness and ultimately make the progress that we want. And we're talking progress. You know, aesthetically we want the ads, we want the glutes, we want the quads, we want the traps. But we're also talking about performance as well. So even the everyday athlete, I know even you guys out there listening, you may not be going to the Olympics, you may not be going to the CrossFit games, but you're taking time to weigh, count, measure, and then tweak your consumption of these macronutrients, your proteins, your fats and your carbs.
03:46 But you guys hold the phone. There is so much more to this equation than just your macro nutrition. There's so much more than just proteins, fats and carbohydrates. You're leaving some things on the table, you're leaving some things on, attended to. So whether you don't know how micro nutrition can help you or where you can get these from. I'm here to share three points on micro nutrition on why you absolutely have to start taking notice of their importance and your overall goals. Okay, so macro nutrients, proteins, fats and carbs, micronutrients, what are they? Micronutrients are the vitamins and minerals that your body needs. Vitamins are necessary for energy, immune function, blood health, cellular health. Minerals are important for muscle growth, fluid balance, bone health and liver health among another wide variety of cellular functions. But I'm just hitting on the main topics. The topics that I know is a fitness person as an everyday athlete are important to you.
04:43 So humans have to obtain most of our micronutrients from food, the majority of the central micros that we need, the micronutrients we either can't get from food or we just don't get the quantity we need from food alone. And now I want to refer back to episode three when we talked about how that idea of getting everything you need from food is false. So this is kind of expanding on that topic, that argument that I've presented. You can't get everything you need from food, especially when it comes to the micro nutrition, the vitamins and the minerals, and oftentimes the food we eat or the supplements we take. When we look at the nutrition facts, you can look on the back of a supplement bottle. You can look on the back of, you know, whatever food products you're eating and you can see that there are also sometimes fortified micronutrients added in there.
05:26 That's going to be added non naturally. But what we want to do is we want to get most of our micronutrition naturally from food. But like I mentioned, you just can't get all the essential vitamins and minerals from food. So that's when you have to start looking at supplementation. But let's break it down here. Let's talk about vitamins and minerals, vitamins and minerals, the essential micronutrients that you need. Now with vitamins, there's two types. There's water soluble and there's fat soluble. Let's talk about water first. So water soluble vitamins, they are not stored in the body. They get out in the urine when they're consumed in excess. So oftentimes you can take as much of these vitamins as you want and the body's not going to store them. It's just going to excrete them out through your urine. They dissolve in water, hence the name, water soluble vitamin.
06:10 So some of the essential water soluble vitamins that you need as an everyday athlete, the ones that need to be on your radar. I picked out two, two of the most important ones that I believe, especially ones that you don't find in high enough quantities in food alone. Vitamin B 12 first and foremost, if you are a plant based athlete, if you are a vegan athlete, you need to have vitamin B 12 in your diet. You are not getting it from food because this is found majority and animal products. So if you're not consuming animal products, you need vitamin B12. Vitamin B 12 is essential for red blood cell formation, nervous system and brain function. And the more in tuned your nervous system is, the more effective your workouts will be and the better stimulus that your body will receive. So when we're talking about things like Wolff's law where the amount of pressure you apply, then as the amount of improvement that you see this as often in relation to bone health, this is exactly what vitamin B12 can be compared to if your nervous system is functioning on all cylinders, it's going to receive that exercise stimulus and it's going to create improvements in your body, exponential compared to if you don't have enough B12 in your body be 12 because it's also important for red blood cell formation helps promote oxygenation.
07:19 So do you want to improve your endurance and stamina? Adding B12 is fantastic for energy metabolism ever heard the saying Failing to prepare is preparing to fail. A major component to your competitive success will be your nutrition prep and I create a competition nutrition guide to help you utilize pre and post competition nutrition protocols. Boost your confidence heading into a competition, recover quicker post comps. You get right back to training and increase your power output and max capacity so you can own that podium. I created this guy just for the everyday athlete and you can get your freaking copy at competitionnutritionguide.com..
07:57 I'll say again, competitionnutritionguide.com, and then vitamin C, all of us are probably familiar with vitamin C and how important it is. It's for immunity, but did you also know that it helps with collagen formation and creates no transmitters, so we go back to that nervous system functioning. If you want to be the best athlete that you can be, if you want to be accurate, coordinated, balanced, flexible, making sure you have vitamins. Senior diet is imperative not just for your immunity but for your neurotransmitters, your nervous system, and then keeping your bone structure and function high in integrity. Then after water soluble vitamins, we've got fat soluble vitamins. Now these do not dissolve in water and they're best consumed with healthy dietary fat, so approximately about 15 grams of fat. If you're going to be taking a multivitamin or if you're going to be supplementing with some of these fat soluble vitamins like vitamin a, D, E, and K, you want to make sure that you're also consuming some good healthy dietary fat along the way.
08:59 Now, fat soluble vitamins are stored in your liver and your fatty tissues for future use. So if you do consume heavy, heavy amounts of these, you can perhaps have a level of toxicity in your body. But once again, because we found that the food that we eat is not as fortified and nutrient dense as it used to be in a lot of us are not consuming the supplements we need. This isn't really a problem for the everyday athlete. So some examples of fat soluble vitamins, those include vitamin a. vitamin a is great for vision and organ function, vitamin D, immunity, bone health, vitamin D three which we often get from the sun. However, because at least when I'm recording this episode, we've just entered daylight savings time, so we're coming on that dark time of the year where our mental function, our mood, our anxiety can get a little bit, a little bit higher.
09:48 So this is where vitamin D and vitamin D three come into play. Vitamin E is an important antioxidant and it protects cells from the free radical damage that ultimately results from muscle tissue breakdown. So this free radicals that roam around in our body and that target cells and damage our tissues, vitamin E is important for protecting our body against that exercise. Induced damage. And then vitamin K, very, very important for bone health. Very, very important for blood clotting. So for vitamins, we talked about water soluble and fat soluble. So let's go ahead and roll on into minerals and I've got two different categories of minerals that you need to take note of. We've got the macro minerals and we've got trace minerals. Macro minerals are needed in larger amounts because they help the body perform very specific functions like calcium. Calcium is needed for muscle contraction, for bone health, for blood vessel contraction, magnesium.
10:43 Here's a stat for you. Did you know that 60% of Americans are deficient in magnesium? Magnesium is involved in over 300 bodily processes including blood pressure regulation. So when you are working out, when you're pumping large amounts of body into your heart, out into the rest of the body to deliver nutrient dense blood through your muscles, this is really, really important to have adequate magnesium because if you cannot control the blood pressure in your body, you could have some complications from exercise, you could feel faint, you could feel winded, not optimal. Make sure you got magnesium in your diet or your supplementing with it. And then sodium, sodium and potassium are both on here as macro minerals and they go hand in hand. So sodium helps with electrolyte balance and blood pressure. And then potassium also works with sodium to maintain that fluid status in the body.
11:33 And it also promotes proper nerve and muscle and function and contraction. So you know, if you want to be lifting heavy weights, you've got to make sure that you've got the sodium and potassium levels in your body so you can contract your muscles, lift that weight and get stronger. Now we talked about some macro minerals. Let's talk about trace minerals. They're still essential for bodily functions, but they're needed in smaller amounts. Oftentimes on the back of a supplement container or food container, they're going to be measured in M C G micrograms. Often trace minerals are in micrograms, whereas macro minerals, vitamins, they're in milligrams mg. just keep that in mind. A little tip for you. Some examples of trace minerals include iron. This helps with hormone creation, provides oxygen to the muscles, zinc. Zinc is necessary for cellular turnover, hormonal regulation help with sleep and immunity, and then selenium.
12:24 Selenium is really, really important for thyroid health. It has a defense against oxidation that results from exercise. Remember we talked about that with antioxidants and vitamin D. when our muscle tissue breaks down, we naturally create these free radicals in the body, but selenium comes in and as an antioxidant prevents that damage to the new cells that are going to come and take its place. So I want to wrap this up for you. We've talked about a lot of information when it comes to micro nutrition and the consumption of these key vitamins and minerals. They're going to help fortify your body and keep you just as strong inside as you want to be on the outside. You know, we're so concerned as to what we're putting on the outside. You've got to take care of your insights because your insights reflect what's on the outside. If you want a good outside, if you want to have a strong fortified, stable structurally sound body, you've got to keep your inside strong.
13:11 And that's exactly where this micronutrition comes in. As an everyday athlete, I know you're juggling lots of priorities, you're focusing on the food, you eat, your meal prep, and you might even be doing a macro nutrition program, Renaissance periodization, macro stacks. You're counting your proteins, your fats and your carbs. But just focusing on those is shortsighted and it can leave you at a Def deficit. I want to point back again, if you haven't already, go back and listen to episode three where I talk about the getting everything you need from food is a false assumption and it leaves you at a deficit. It makes it really, really tough to reach your overall goals and stay healthy during this entire journey. So the bottom line is, what I want to leave you with today is vitamins and minerals are part of every process of the body and it's functioning.
13:56 There is research that shows that you can prevent certain diseases and prevent typical signs of aging, keeping you stronger and healthier longer when you're getting adequate vitamins and minerals. So to get this adequate nutrition, and I've talked about these micronutrients, the vitamins and minerals first, get a variety of foods in your diet. You still need a whole food nutrition. That is the foundation and always, always will be. Make sure you're getting a variety of proteins, fats, and carbs from clean sources. Keep the sugar out of there, but let's get some supplementation added to your routine. Find out those trace minerals that you're not getting. Find out the fat soluble and water soluble vitamins that you aren't getting and get those supplements. Now I want to roll into a quick teaser about what episode seven is going to entail for you. And I've got a great episode plan regards to fitness, you and the seven army values.
14:47 Most of you already know that I served in the United States army for six years, but there is a, the seven army values are the set standards, the protocols that we followed basically to make our decisions to hold ourselves to a higher standard than what the civilian population generally holds themselves to. So these are not just for soldiers though. These values can help elevate your fitness and your everyday life so you can get more from everything that you do. It's a set of guiding principles that has helped me evaluate who I am, where I'm going and where I want to be. So that is what you can look forward to in episode seven. You guys, I want to thank you so much for tuning into this episode, episode number six micronutrition versus macro nutrition and learning more about how micronutrients can help elevate your game. If you're ready to add micronutrition to your routine and as a listener right now of the everyday athlete podcast, I invite you to go to red H shop.com and use code podcast 20 take 20% off your order over micronutrition supplement solutions.
15:45 In fact, we have a fantastic multivitamin called factor 10 multivitamin that encompasses all of these water-soluble fat soluble and trace and macro minerals that you need to be the best athlete you can be. So are you ready to be better than you were yesterday? Are you ready to optimize your fitness, your life, and your potential? Head over to red, eat shop.com find the supplement solution that's perfect for you and remember and use code podcast 20 to save 20% you guys, this is Katie D. thank you so much. I'm over and out. We'll chat more in episode coming up. Number seven.
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