112 Ask The Expert with Alan, Performance Nutritionalist

115 Eating Right For Recovery Part 4, Fat Loss

For many of us, a health crisis or a period of inactivity comes with unwanted weight gain. But traditional crash diets can be disastrous for your recovery, burning away precious muscle along with fat. In this final episode of our "Recovery Recipe" series, we provide the definitive blueprint for strategic fat loss. Learn how to create a safe and sustainable caloric deficit, and discover why your protein intake needs to be even higher when you're losing weight. We'll give you the tools to forge your "Sarcopenia Shield," ensuring the weight you lose is fat, not your hard-earned strength and metabolic engine. REFERENCES AND FURTHER READING The Mayo Clinic: "Weight-loss basics" - An excellent, no-nonsense overview of the principles of creating a safe and sustainable caloric deficit.  Cleveland Clinic: "Mediterranean Diet" - A comprehensive guide to the Mediterranean Diet, a highly recommended, nutrient-dense framework for achieving a healthy caloric deficit.  Zia, G. Q., et al. (2025). "The efficacy of a moderately high protein diet in mitigating muscle loss in elderly females with sarcopenia: A randomized controlled trial." - A powerful study demonstrating the real-world effect of a high-protein diet in protecting muscle during weight loss in an older demographic.  Bauer, J., et al. (2013). "Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People..." - The PROT-AGE Study Group's paper is just as relevant here, as it outlines the higher protein needs that form the basis of the "Sarcopenia Shield." Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com [thesecondwindpodcast@gmail.com] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

114 Eating Right For Recovery Part 3, Building Functional Strength

Are you putting in the work but hitting a strength plateau? You’re not imagining it. After 40 or a major health crisis, our bodies follow a new set of rules for building muscle. This episode provides the precise, science-backed recipe to overcome this challenge. We redefine the goal away from vague "toning" and towards powerful "functional strength"—the strength you need for daily life. We explain the science of "Anabolic Resistance" and reveal the secret to "flipping the switch" for muscle growth: the Leucine Trigger. Learn the exact amount and type of protein you need per meal, why nutrient timing becomes non-negotiable as we age, and get a detailed, no-nonsense guide to two evidence-based supplements that can safely amplify your strength gains. REFERENCES AND FURTHER READING * Paddon-Jones, D., & Rasmussen, B. B. (2009). "Dietary protein recommendations and the prevention of sarcopenia." - A key paper discussing not just protein quantity, but also protein quality (leucine) and distribution for overcoming anabolic resistance. * Stanford University: "Protein Needs for Adults 50+" - An accessible article that summarizes the modern, evidence-based protein recommendations for older adults engaged in resistance training. * Esmarck, B., et al. (2001). "Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans." - This is the landmark study mentioned in the episode that demonstrated the critical importance of the post-workout anabolic window for this demographic. * Cleveland Clinic: "Creatine" - A clear, patient-friendly overview of what creatine is, how it works, and its safety profile. * Northeastern University. "Is creatine safe, effective for older adults?" - An article that specifically addresses the research on creatine for the over-50 population, confirming its efficacy and safety. * Nutrients Journal: "Impact of Vitamin D Level on Sarcopenia in Elderly People: A Critical Review" - A scientific review detailing the strong link between Vitamin D status and muscle health. Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com [thesecondwindpodcast@gmail.com] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

113 Eating Right For Recovery Part 2, All-Day Energy

Are you constantly fighting fatigue, feeling like your energy drains by midday? It's one of the most common battles in any comeback journey. This episode provides the recipe for rebuilding your stamina from the ground up. Discover why carbohydrates, when used strategically, are your body's high-performance fuel for all-day energy. We'll break down a simple, personalized plan for fueling before, during, and after activity—whether that's a workout, a busy day of errands, or just trying to keep up with your kids. Plus, learn the critical difference between hydration and just drinking water, and how electrolytes can be the secret weapon against muscle cramps, crashes, and brain fog. REFERENCES AND FURTHER READING Jeukendrup, A. E. (2014). "A step towards personalized sports nutrition: carbohydrate intake during exercise." - A key scientific paper for those who want to understand the deep science of fueling for different durations and intensities of exercise. American College of Sports Medicine (ACSM): "Ten Sports Nutrition Facts" - A great, accessible summary of foundational sports nutrition principles, including the role of carbohydrates, from a leading authority. Better Health Channel: "Exercise - the low-down on water and drinks" - A practical guide that clearly explains when water is enough and when sports drinks or electrolytes are necessary. Rush University Medical Center: "Essential Electrolytes" - An easy-to-understand article explaining what the primary electrolytes are and the crucial roles they play in the body. SilverSneakers: "How to Stay Hydrated Before, During, and After a Workout" - This article provides practical, age-specific hydration tips, which is highly relevant for our audience. Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com [thesecondwindpodcast@gmail.com] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

112 Ask The Expert with Alan, Performance Nutritionalist

Tired of guessing what to eat to get your strength back? We're cutting through the confusion by putting your questions directly to an expert. In this Ask The Expert episode, we welcome performance nutritionist Alan Kenny (alankennynutrition.com [https://www.alankennynutrition.com/]), who has over a decade of experience helping athletes, executives, and parents optimize their nutrition for peak performance and health. This isn't theory; it's a practical Q&A session designed to give you a clear, actionable plan. Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com [thesecondwindpodcast@gmail.com] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

111 Eating Right For Recovery Part 1, Foundations

Feeling like your old diet no longer works for your new reality? You're right, it doesn't. This episode is the essential first chapter in our multi-part deep dive into nutrition, laying the groundwork for your entire physical and mental comeback. We open up "The Recovery Recipe," starting with the foundational ingredients every survivor, athlete, or person over 40 needs to thrive. Discover the surprising science of your changing metabolism and why you need to eat differently now than you did ten years ago. We demystify macronutrients, explain why protein is the non-negotiable star ingredient, and give you tangible examples of what your protein targets actually look like on a plate. Finally, we dive deep into the food-mood connection, offering an actionable list of "brain-boosting" foods to fight fatigue and "brain-draining" foods to avoid. This is the starting point for reclaiming your strength, energy, and well-being. REFERENCES AND FURTHER READING National Institute on Aging (NIA): "Healthy Eating as You Age: Know Your Food Groups" - A fantastic and easy-to-read overview of the fundamental nutritional needs for adults over 50. MedlinePlus: "Nutrition for Older Adults" - A comprehensive resource from the U.S. National Library of Medicine covering key vitamins, minerals, and common challenges. U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2020-2025" - The official source for federal nutrition policy, with specific sections on the needs of older adults. Bauer, J., et al. (2013). "Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group." - This is the landmark scientific paper arguing for increased protein intake in older adults to combat sarcopenia and maintain function. A must-read for the science-minded listener. Cleveland Clinic: "Sarcopenia (Muscle Loss With Aging)" - An excellent patient-facing article that clearly explains what sarcopenia is, its causes, and the importance of protein and resistance exercise. Paddon-Jones, D., & Rasmussen, B. B. (2009). "Dietary protein recommendations and the prevention of sarcopenia." - A key paper that discusses the importance of not just total protein, but protein distribution ("pacing") throughout the day. Send your comeback stories and questions for the experts to thesecondwindpodcast@gmail.com [thesecondwindpodcast@gmail.com] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.