Episode 12: Top Five Supplements for Athletes & Adults!

Episode 15: Youth Sports Done Right: Baseball Tips Every Sports Parent Needs to Hear -Zach Lutz

Former MLB player and founder of LutzGO, Zach Lutz, joins The Wendi Irlbeck Show to discuss what it takes to help young athletes thrive in today's youth sports environment. Drawing from his experience as a professional baseball player and youth coach, Zach shares his coaching philosophy and explains why fundamentals, character, mindset, and long-term athlete development should take priority over hype, pressure, and early specialization. Together, we explore the current state of youth sports, the challenges facing families, and practical strategies parents and coaches can use to create healthier, more positive experiences for young athletes. In this episode, you'll learn how to maximize summer training, navigate parental expectations, build resilience through adversity, and help athletes improve while preserving the joy and love of the game. Zach also discusses the importance of finding the right coach, fostering confidence, and using sports as a platform to develop leadership, faith, and character. Whether you're a parent, coach, or athlete, this conversation is packed with valuable insights that can help young athletes succeed both on and off the field. Topics Covered: ⚾ Zach Lutz's coaching philosophy ⚾ The current landscape of youth baseball and youth sports ⚾ Why fundamentals still matter ⚾ Summer training strategies for young athletes ⚾ Managing parental pressure and expectations ⚾ Building mental toughness and resilience ⚾ Creating healthy environments for athlete development ⚾ Finding the right coach for your child ⚾ Encouraging joy and passion in sports ⚾ Non-negotiables for success in sports and life Memorable Takeaways: • Focus on fundamentals, not gear or hype. • Baseball is 90% mental, not just physical. • Hustle and attitude are key to success. If you enjoyed this episode, be sure to subscribe, leave a review, and share it with a parent, coach, or athlete who could benefit from this conversation. Follow Zach Lutz on LinkedIn! Connect with Wendi for baseball fueling tips and resources on optimizing strength, performance and recovery! www.nutritionwithwendi.com

Episode 14: Rest, Recovery & Why Athletes Need Better Nutrition — Not More Summer Tournaments

In this episode, we’re tackling a critical message as summer heats up: Athletes need more rest, recovery, and better nutrition — NOT more showcases, tournaments, and year-round specialized training.We also dive deep into why obedience matters and how it sharpens our faith, pulling powerful lessons from the Book of Acts and the transformation of Saul to Paul.What We Cover: * Why youth sports is on life support: 70% of kids drop out by age 13, burnout rates, and the dangers of early specialization * The real damage constant travel ball and summer tournaments are causing young athletes * Why summer is the perfect time for rest, recovery, and smart muscle-building instead of more games and showcases * Tactical post-workout nutrition: What to eat in the 30–60 minute recovery window + real food examples * Daily habits of elite athletes: Sleep (9–11 hours for youth), hydration, protein timing, two breakfasts on training days, and more * The powerful link between physical obedience (resting and fueling properly) and spiritual obedience The Power of Obedience (Acts 9)We explore Saul’s dramatic encounter on the road to Damascus and how his obedience to God turned him into the Apostle Paul. True transformation happens when we surrender and obey — even when it means saying “no” to another tournament so we can honor the body God gave us.Obedience is stewardship. It’s worship. And it leads to long-term fruit in sports, faith, and life.Key Takeaways: * Let kids be kids — more play, less pressure * Recovery is where real athletic progress happens * Proper nutrition and rest beat fancy gear and extra games * Obeying God’s design for our bodies sharpens our faith Parents: Prioritize recovery, family time, and long-term development over another tournament. Athletes: Control your controllables — fuel, sleep, hydrate, and obey. Download my free Athlete Fueling Checklist at nutritionwithwendi.com [http://nutritionwithwendi.com] Join the Elite Athlete Membership for personalized plans and support. 🔗 CONNECT WITH WENDI Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight: Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi X (formerly Twitter): @Wendi_Irlbeck Facebook: Nutrition with Wendi LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN 🌐 WEBSITES, BOOK & RESOURCES *Nutrition, Programs & Speaking: *👉https://www.nutritionwithwendi.com [https://www.nutritionwithwendi.com]*Faith & Devotionals: *👉https://www.devotionswithwendi.com [https://www.devotionswithwendi.com] Support the ministry! Wendi-Irlbeck on Venmo 🙏 STAY CONNECTED If this episode encouraged you, challenged you, or helped you think differently about your health and faith: * Subscribe to the show * Leave a review * Share this episode with someone who needs encouragement today

Episode 13: Nutrition Strategies for Student Athletes

800 Pounds of Muscle in 14 Weeks: The Nutrition Strategy Behind Tennessee Football What does it really take to build muscle, fuel performance, and prepare athletes for the next level? In this episode, we sit down with sports dietitian Katie O’Connor to break down the nutrition strategy behind one of the most talked-about transformations in college football. From the reality behind rapid muscle gain to the daily habits that drive long-term performance, this conversation delivers practical, actionable insight for athletes, coaches, and parents. We go beyond the highlight numbers and dig into what actually matters—how athletes are fueling, where most go wrong, and what it takes to consistently develop strength, size, and resilience. In this episode, we cover: * What a sports dietitian’s role really looks like inside a high-performance program * The most common mistakes athletes make when trying to gain muscle * Why many athletes struggle to see results despite training hard * What a properly fueled day actually looks like * How nutrition and strength & conditioning work together to drive development * Simple, budget-friendly strategies families can implement immediately * Key habits that separate athletes who succeed at the next level from those who don’t * 2–3 non-negotiables every athlete must commit to for muscle gain and performance Whether you’re a high school coach trying to better support your athletes, a parent navigating how to fuel performance at home, or an athlete chasing the next level—this episode gives you a clear, no-fluff roadmap to doing it right. Each 30-minute episode blends faith, fitness, nutrition, leadership, and real-life application, equipping you with tools you can actually use—without overwhelm 🔗 CONNECT WITH WENDI Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight: Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi X (formerly Twitter): @Wendi_Irlbeck Facebook: Nutrition with Wendi LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN 🌐 WEBSITES, BOOK & RESOURCES *Athlete meal plans, health and performance nutrition resources, and to connect on a team talk *👉https://www.nutritionwithwendi.com [https://www.nutritionwithwendi.com]*Faith & Devotionals: *👉https://www.devotionswithwendi.com [https://www.devotionswithwendi.com] Support the ministry! Wendi-Irlbeck on Venmo 🙏 STAY CONNECTED If this episode encouraged you, challenged you, or helped you think differently about your health and faith: * Subscribe to the show * Leave a review * Share this episode with someone who needs encouragement today

Episode 12: Top Five Supplements for Athletes & Adults!

Everyone is chasing the perfect supplement stack—but what actually works? In this episode of The Wendi Irlbeck Show, we cut through the noise and break down the top five evidence-based supplements that support performance, recovery, and overall health. If you're an athlete, parent, or active adult looking to build muscle, improve endurance, and stay healthy, this is your blueprint. We cover: * Why creatine monohydrate is the gold standard for strength and power * How protein powder supports muscle growth and recovery * The role of beta-alanine in delaying fatigue and improving performance * Why vitamin D3 + K2 is critical for immune health and hormone function * How magnesium impacts sleep, recovery, and nervous system health You’ll also learn what most people get wrong about supplements—and why they should enhance your foundation, not replace it. If you’re tired of wasting money on trends and ready to focus on what actually moves the needle, this episode is for you. Each 30-minute episode blends faith, fitness, nutrition, leadership, and real-life application, equipping you with tools you can actually use—without overwhelm Code WendiIrlbeck saves you 15% off any Momentous supplements! 🔗 CONNECT WITH WENDI Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight: Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi X (formerly Twitter): @Wendi_Irlbeck Facebook: Nutrition with Wendi LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN 🌐 WEBSITES, BOOK & RESOURCES *Nutrition, Programs & Speaking: *👉https://www.nutritionwithwendi.com [https://www.nutritionwithwendi.com]*Faith & Devotionals: *👉https://www.devotionswithwendi.com [https://www.devotionswithwendi.com] Support the ministry! Wendi-Irlbeck on Venmo 🙏 STAY CONNECTED If this episode encouraged you, challenged you, or helped you think differently about your health and faith: * Subscribe to the show * Leave a review * Share this episode with someone who needs encouragement today

Episode 11: Ultra-Processed Foods: Top 10 to Watch + Balanced Fueling for Athletes

In Episode 11, we take a practical look at ultra-processed foods—moving beyond headlines to real-life application for athletes, families, and anyone navigating the grocery store. We break down what ultra-processed foods are using the NOVA classification system, giving you a clear framework from whole and minimally processed to ultra-processed options. Nutrition is not black and white—foods aren’t simply “good” or “bad.” Eliminating entire categories can lead to confusion and an unhealthy relationship with food, so I provide practical examples to help families make balanced, informed choices without fear or guilt. You’ll also learn why context matters—especially for athletes who need more calories, carbohydrates, and convenient fuel to support performance and recovery. Not all ultra-processed foods are created equal; they can be used strategically when needed. I also break down the “10 worst” ultra-processed foods—what to look for, how they can impact health and performance when overconsumed, and how to approach them with awareness and moderation. Finally, we focus on what to do instead: building balanced meals and snacks, grocery shopping with confidence, and the importance of meal prepping as a family. Meal prep isn’t just about convenience—it builds consistency, models healthy habits, and creates a supportive environment for long-term success. As believers, we are called to steward our bodies well—approaching nutrition with wisdom, balance, and intention, not stress or perfection. 🔗 CONNECT WITH WENDI Follow along for nutrition education, athlete fueling, faith-based encouragement, and leadership insight: Instagram (Primary): @nutrition_with_wendi and @devotions_with_wendi X (formerly Twitter): @Wendi_Irlbeck Facebook: Nutrition with Wendi LinkedIn: Wendi Irlbeck, MS, RDN, LD, CISSN 🌐 WEBSITES, BOOK & RESOURCES *Nutrition, Programs & Speaking: *👉https://www.nutritionwithwendi.com [https://www.nutritionwithwendi.com]*Faith & Devotionals: *👉https://www.devotionswithwendi.com [https://www.devotionswithwendi.com] Support the ministry! Wendi-Irlbeck on Venmo 🙏 STAY CONNECTED If this episode encouraged you, challenged you, or helped you think differently about your health and faith: * Subscribe to the show * Leave a review * Share this episode with someone who needs encouragement today