MASS Office Hours

MASS Office Hours Episode 13 (Periodization, Behavior Change, Exercise vs. Fitness)

Dec 10, 2023

Topics discussed in this episode include the importance of periodization, effects of food scarcity on eating behavior, behavior change tools, training frequency, saturated fat intake, implementation of cluster sets, and the unique benefits of exercising versus being fit.

01:43:39

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Quick takeaways

Tailoring nutrition education to individuals' level of nutritional literacy and goals is crucial for effective interventions.

Behavior change models, such as the Combi model and self-determination theory, can enhance nutrition interventions and support individuals in improving their dietary intake.

Creating a goal hierarchy, with a superordinate goal supported by intermediate and subordinate goals, is a powerful tool for initiating and sustaining behavior change.

Deep dives

The importance of tailoring nutrition education

When providing nutrition education, it is crucial to tailor it to the individual's level of nutritional literacy, goals, and context. Assessing their current knowledge and understanding is essential to identify gaps and misconceptions. Basic teaching principles should be applied, and the education should be a collaborative process. Encouraging individuals to track their food without intending to modify it can help them observe their eating behaviors and identify areas for improvement. This process can be followed by teaching the foundations of nutrition, including the roles of carbohydrates, fats, and protein, as well as the importance of a balanced diet. Creating sample meal plans together can empower individuals to make informed choices and modify their eating patterns. Gradually transitioning from a coach-centered approach to an athlete/client-led approach can enhance their confidence, independence, and long-term success.

Introduction

3min

The Importance of Recovery and Sleep

7min

Periodization vs Programming

27min

Exploring Behavior Change and Self-Determination in Nutrition Coaching

21min

Exploring Goal Hierarchies and Superordinate Goals

3min

The Value of a Coach's Thought Process and the Distinction Between Empirical and Experiential Knowledge

6min

Muscle Protein Synthesis as a Proxy Measure for Training Practice

9min

Saturated Fat Intake and Heart Disease Outcomes

28min

In this episode of MASS Office Hours, Dr. Eric Trexler and Dr. Eric Helms answer questions submitted by listeners and viewers in the live chat. Topics include the importance of periodization, the effects of food scarcity on eating behavior, behavior change tools, training frequency, saturated fat intake, implementation of cluster sets, the unique benefits of exercising versus being fit, and much more. The MASS crew goes live for Office Hours every Wednesday night at 7pm eastern time. Be sure to join us for a future episode! Our next episode will begin at 7pm on December 13. If you'd like to submit a question ahead of time, please use this link: https://forms.gle/9Ah39mefs8cuVa9H7 Time stamps: 0:00 Introduction 2:34 Helms recovery update 9:23 How important is periodizing your training? 30:56 Scarcity mindsets, food scarcity, and eating behavior 37:57 Behavior change tools and educational interventions for improving nutritional knowledge and dietary intake of athletes 1:06:26 If muscle protein synthesis increases for 48-72 hours after a workout, how frequently should we train? 1:11:13 Should you train if you’re still sore? 1:16:41 Why do people recommend capping saturated fat at 10% of total calorie intake? 1:20:45 Practical implementation of cluster sets and similar strategies 1:29:17 Is it better (for health) to exercise a lot or to be really fit?

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