Stories Worth Sharing with Ray Binkowski

Decoding the New Food Pyramid: What Science Actually Says About Protein, Fat & Carbs

For decades, we were told to eat low fat, base our diet on carbohydrates, and be cautious with protein. And yet… fat loss got harder, muscle was harder to maintain, and diets stopped working — especially for women over 35. Now the food pyramid has changed. But most nutrition advice hasn’t. In this episode, we break down: * Why the original food pyramid emphasized carbohydrates * What “essential nutrients” actually means (and why it matters) * Why there are 9 essential amino acids, 3 essential fatty acids, and ZERO essential carbohydrates * Why protein now sits at the top of modern nutrition guidance * What “highly bioavailable protein” really means (and why not all protein is equal) * How women 35+ should think about protein, fat, and carbs today This is not a fad diet discussion. This is not groupthink. This is biology explained in plain English — and how to apply it to your training, your nutrition, and your results.

Your Athlete Got a Concussion, Now What?

In this podcast we cover what a concussion is, signs of concussion, what to do, the recovery process and things you can do to maximize recovery. My son had a concussion, and I wanted to learn then share things I wish I knew before, during and after his injury. Though he had a previous concussion and I had done a webcast/podcast with a great certified Athletic Trainer on concussion.. my wife had a chance meeting with a doctor that worked in a concussion clinic at a pinewood derby of all places. Our son went to the concussion clinic where he went through a battery of tests and was prescribed physical therapy. At which point I realized there was a lot more to learn about concussion. Assets and resources mentioned in this podcast: Pediatric Sports Specific return to Play. https://pmc.ncbi.nlm.nih.gov/articles/PMC4004129/pdf/ijspt-04-242.pdf [https://pmc.ncbi.nlm.nih.gov/articles/PMC4004129/pdf/ijspt-04-242.pdf] Link to an article on vestibular rehab post concussion. https://ijspt.scholasticahq.com/article/128282-effectiveness-of-vestibular-rehabilitation-in-children-post-concussion-a-systematic-review [https://ijspt.scholasticahq.com/article/128282-effectiveness-of-vestibular-rehabilitation-in-children-post-concussion-a-systematic-review] SCAT Sport Concussion Assessment Test. https://cattonline.com/scat [https://cattonline.com/scat] Online dizziness assessment calculator. https://orthopowertools.com/DHI [https://orthopowertools.com/DHI] Denny PT Solutions Dr. Denny Kolkebeck, D.P.T., O.C.S., C.M.T.P.T., H.S.P., K.T.C., C.S.C.S. https://www.1daybetternow.com/physicaltherapy [https://www.1daybetternow.com/physicaltherapy] Cleveland Clinic Zone Training site. https://health.clevelandclinic.org/exercise-heart-rate-zones-explained [https://health.clevelandclinic.org/exercise-heart-rate-zones-explained] Book on float tanks being used with Tier 1 operators for PTSD and language skills. https://www.amazon.com/Stealing-Fire-Maverick-Scientists-Revolutionizing/dp/0062429655 [https://www.amazon.com/Stealing-Fire-Maverick-Scientists-Revolutionizing/dp/0062429655] Vit B in Nerve regeneration/Injuries. https://pubmed.ncbi.nlm.nih.gov/34337067/ [https://pubmed.ncbi.nlm.nih.gov/34337067/] Role of magnesium [https://pubmed.ncbi.nlm.nih.gov/33243533/] in helping acute stage of magnesium. https://pubmed.ncbi.nlm.nih.gov/33243533/ [https://pubmed.ncbi.nlm.nih.gov/33243533/] Article on numerous supplements and concussion. https://pmc.ncbi.nlm.nih.gov/articles/PMC11314487/pdf/nutrients-16-02430.pdf [https://pmc.ncbi.nlm.nih.gov/articles/PMC11314487/pdf/nutrients-16-02430.pdf]

Ageism Choose Not to be Defined by Age

In this eye-opening episode, we dive deep into ageism—how it affects fitness, mindset, and overall quality of life. From everyday conversations to the fitness industry, we uncover the biases, self-imposed limitations, and the decisions that shape how we age. 🎯 Key Topics Covered: ✅ What is ageism, and how does it hold people back? ✅ The self-fulfilling prophecy of "I'm too old for that" ✅ How the fitness industry neglects aging adults—and why it shouldn't ✅ Inspiring stories of people defying age stereotypes, including 72-year-old pro bikini competitor Renee Landers ✅ Why strength training is a MUST at any age (and how it prevents loss of independence) ✅ The power of mindset—how to reframe aging as an opportunity, not a limitation ✅ Practical steps to stay strong, active, and engaged in life 🚀 Your Age is Not Your Limit—It’s Your Decision Whether you’re in your 40s, 50s, 60s, or beyond, this episode will challenge your mindset and inspire you to take action. You don’t stop playing because you grow old—you grow old because you stop playing. 💬 Join the Conversation! Drop a comment below—how do you see ageism in fitness and life? Have you overcome it? Let’s break the stereotypes together! Follow & Subscribe for more discussions on fitness, mindset, and breaking limits at any age!

Track or Don't Track while Eating What You Want and Losing Weight

Track or Don't Track while Eating What You Want and Losing Weight using Eat by Color or Macros. Episode Summary: What if we told you that you don’t have to give up your favorite foods to lose weight? No more extreme diets, no more guilt, and no more unrealistic food rules. Sustainability is the key to long-term weight loss success! In today’s episode, we dive into the BIGGEST mistake people make when trying to lose weight and how to create a plan that works for your lifestyle—without cutting out the foods you love. 💡 What You’ll Learn: ✔️ Why most diets fail (and what to do instead) ✔️ How to lose weight while eating the foods you love ✔️ The science behind calories and why they still matter ✔️ How Eat by Color makes weight loss simple and sustainable ✔️ Why food tracking might NOT be necessary for you 🚀 Ready to ditch the diet mentality and start seeing real results? Tune in now! 🎧 Listen on: [Apple Podcasts] | [Spotify] | [Google Podcasts] | [Your Platform] 🔗 Resources & Links: 📖 Grab the Eat by Color book: [Insert Link] 📲 Follow us on Instagram: [@YourHandle] 💬 Join the conversation & leave us a review! 👉 Don’t forget to SUBSCRIBE & SHARE this episode with a friend who needs to hear this! #WeightLoss #SustainableWeightLoss #EatWhatYouWant #CalorieDeficit #MindfulEating #FatLossTips #HealthyLifestyle #DitchTheDiets #FitnessOver40

The Supplement Blueprint: What You Need and What You Don't

In this episode, Raymond M. Binkowski takes you on an insightful journey through the ever-expanding world of dietary supplements. Discover which products are worth your investment and which are just marketing hype. (Click to Learn More!) [https://go.ocbmidweststates.com/contest-prep-call302170] 💡 What You'll Learn: - Why the supplement industry keeps growing and what that means for consumers - The truth about protein powders and how they help hit daily protein targets - Vitamins and minerals: The unsung heroes of your health 🥗 - The science-backed benefits of creatine beyond performance enhancement - Are BCAAs essential for recovery, or is it all about protein? - Pre-workouts: Necessary tool or overrated trend? This episode is perfect for anyone looking to cut through the noise of flashy marketing and make smart choices for their health and fitness. 👉 Links & Resources: Click here for more details and recommendations. [https://go.ocbmidweststates.com/contest-prep-call302170] 🎙 Listen now and subscribe to stay informed about health, fitness, and supplements!"