The Truth About Carbs and How to Eat for Fitness, Thyroid & Hormone Health | Lauren Papanos
Mar 4, 2024
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Learn how to fuel your body for muscle, blood sugar balance, and hormone health with insights from dietitian Lauren Papanos. Discover the importance of pre/post workout meals, risks of low carb diets, and why your thyroid needs carbohydrates. Explore personalized nutrition for women's health issues like PCOS and hypothyroidism, optimal exercise splits, and the significance of minerals, vitamins, and liver detox in hormone balance.
Different PCOS types require specific dietary approaches for optimal health.
Meal composition around workouts affects performance and hormone balance.
Balancing fat intake throughout the day impacts hormonal health.
Mineral deficiencies can disrupt thyroid function and hormonal balance.
Deep dives
Importance of Pre and Post-Workout Nutrition
Eating before and after workouts plays a vital role in muscle building, hormone balancing, and strength training. The type and timing of meals around workouts impact performance and recovery. Including the right balance of carbohydrates and protein before and after workouts can optimize training adaptation and recovery.
Balanced Diet for Hormone Health
Balancing fat intake in meals throughout the day can impact hormone health. Lower fat intake around workouts aids digestion and muscle blood flow. Emphasizing anti-inflammatory fats later in the day supports hormone production. Understanding meal composition can enhance hormonal balance.
Resolution of Hormone Conditions Through Nutrition
Nutrition, particularly around workouts, can assist in addressing hormone conditions like hypothyroidism and PCOS. Nutrient-dense foods can aid in hormone production and conversion. Tailoring carbohydrate and fat intake based on activity levels supports hormonal health.
Role of Minerals in Hormone Function
Minerals play a crucial role in thyroid function, hormone conversion, and overall health. Deficiencies in selenium, magnesium, iron, and other minerals can impact hormonal balance. Adequate mineral intake supports cellular processes, energy production, and hormone conversion.
Importance of Muscle Protein Synthesis Threshold Every 3-5 Hours
Consistent provision of protein every 3-5 hours is crucial for supporting muscle protein synthesis. Aim for at least 30 grams of protein per meal to optimize muscle health. This approach not only aids muscle building but also promotes satiety and enhances insulin sensitivity.
Pre and Post-Workout Nutrition Strategies
Pre-workout meals should focus on providing a balance of carbohydrates and protein, avoiding excess fat to enhance digestion and energy availability. Post-workout nutrition can include a protein-rich smoothie with a moderate amount of healthy fats for optimal recovery and muscle support.
Incorporating Antioxidants and Diversity in Diet
Include antioxidants and a variety of fiber-rich foods throughout the day to promote gut health and hormonal balance. A mix of carbohydrates, fats, and proteins in each meal aids in creating a nutritious and hormone-supportive diet.
Understanding Progesterone Balance and Hormonal Signals
Addressing low progesterone levels involves creating a safe internal environment for hormone balance. Sending clear signals to the body in the week before ovulation can support progesterone production. Recognizing stressors and optimizing lifestyle habits are key to promoting hormonal health.
Ep 105. Are you in your fitness era but feel confused about how to ACTUALLY fuel your body for muscle, blood sugar balance and hormone health? Lauren Papanos, MS, RD, CSSD is a registered dietician, hormone specialist, and sports performance expert who shares how to eat before/after workouts and her functional approach to women’s health issues like PCOS and hypothyroidism.
HERE’S THE JUICE:
The 4 types of PCOS: insulin resistant, adrenal, inflammatory + post-pill
Why your meals directly before and after exercise should be completely different than your meals outside of your training window
Why eating fat and taking supplements (omegas, Vit C) around your workout window is counterproductive
What the bodybuilder diet got right and wrong (i.e. “refeed days” for thyroid and appetite)
The potential risks of going on a low carb diet
Why your thyroid needs carbohydrates (the science on kisspeptin levels)
What labs you should request if you suspect you have a sluggish thyroid
Red light and topical glutathione for thyroid inflammation
If hair mineral tests are accurate + diet changes to replace our deficient minerals
How to relieve constipation holistically
The most ideal “exercise split” for women
Why it’s best to do cardio vs. resistance training on totally different days
A week of eating for both muscle and hormone health
To support our ad-free show, shop Olivia’s line of herbalist-formulated supplements www.organicolivia.com including GlucoBitters for blood sugar balancing, insulin resistance and PCOS, Liver Juice for skin and liver detoxification support, and Bloat BFF for fast-acting bloat support.
