#JaimeRDLD 3/31/25 #JaimeRDLD 3/31/25

Can Protein Make You Harder To Kill?

TOP 3 REASONS PROTEIN BOOSTS LONGEVITY & QUALITY OF LIFE AS WE AGE

Unfortunately, aging is inevitable.

But the rate at which we age—and the quality of our years—is something we have more control over than we think.

When it comes to aging well—staying active, sharp, and independent—it’s not about fad diets, miracle supplements or medications (rhymes with mOzempic!), or chasing your high school weight.

It’s about building a strong, resilient foundation. One that makes you harder to kill. And it starts with one key player:

Protein.

Let’s build a body that doesn’t just survive over time—but thrives through it.

Let me just say it: protein is non-negotiable. And protein isn’t magic, but it might be as close as we get.

You’ve heard me preach it before (over and over and over again!), but let’s take a deeper dive. Specifically, why as we age, protein matters more than ever.

Here are my Top 3 Reasons getting enough protein is a must if you want to improve your longevity and quality of life:

1. MUSCLE = HEALTH INSURANCE

Let me channel my inner Dr. Gabrielle Lyon for a moment: “Muscle is the organ of longevity.” (I just listened to her podcast.)

That’s not just a clever phrase. It’s science.

As we age, we naturally lose muscle mass—a condition called sarcopenia.

But it’s not just about looking toned or being able to lift heavy things.

Losing muscle = losing mobility, strength, balance, and independence. And guess what? The #1 way to prevent that decline is protein.

Your muscle is your body’s savings account. You need to deposit into it regularly (with protein + resistance training) so you can withdraw when life throws curveballs—illness, injury, or stress.

Because if you ever get sick or hospitalized, the stronger you are going in, the better chance you have coming out.

So yeah… that daily protein shake? That’s an investment.

2. PROTEIN PRESERVES METABOLISM & SUPPORTS FAT LOSS

One thing I constantly tell clients: your metabolism doesn’t just “slow down” because you’re getting older. It slows because we move less, eat poorly, and lose muscle.

Protein helps fix all of that.

It’s more thermogenic than carbs or fats—meaning your body uses more energy just digesting it. Plus, it keeps you full, helps control cravings, and protects the muscle mass you’re working so hard to keep.

If you’re eating in an energy deficit (especially over 40), protein becomes even more essential. Why? Because when calories are low, your body will start pulling from somewhere. If you’re not giving it enough protein, it’ll take from muscle.

And that’s the exact opposite of what we want.

Muscle lost during weight loss = metabolism gone with it.

Keep your protein high. Keep your muscle. Keep your burn.

3. BETTER PROTEIN = BETTER BRAIN, BONES & BIOMARKERS

Let’s zoom out from biceps and triceps for a second.

Research shows that skeletal muscle is tightly connected to immune function, insulin sensitivity, and even brain health.

Not getting enough protein? You’re not just risking frailty—you’re increasing your risk for chronic diseases like Type 2 diabetes, osteoporosis, cognitive decline, and more.

And don’t forget: protein is made up of amino acids—those little building blocks your body uses for everything from hormones to enzymes to neurotransmitters.

That means mood, focus, energy, and even sleep can be impacted by whether you’re hitting your daily needs.

More protein = more resilience across the board. (Again, harder to kill!)

HOW MUCH PROTEIN IS ENOUGH?

Like I always say: “Give your body what it needs, when it needs it.”

But what does that mean in numbers?

While it’s always individualized, a good ballpark as we age is 1.6–2.3g of protein per kg of lean body mass. (Or in real talk: shoot for 30–40g of high-quality protein 3–4x per day.)

And remember: PROTEIN FIRST. Every meal, every snack.

Eat with a purpose. Stay strong. Stay sharp. And remember…

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT.

– Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com
www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.

#JaimeRDLD 3/17/25 #JaimeRDLD 3/17/25

I’m 50 … Here’s What I’m Doing to Help Boost MY Longevity

Turning 50 has a way of making you take inventory.

Where I’ve been, where I am now, and—most importantly—where I’m going.

I’ve spent my career helping people improve their health, strength, and nutrition. But now, at 50, longevity isn’t just something I talk about with clients—it’s personal.

I want to be strong at 60. Capable at 70. And independent at 80+.

That means making choices right now that my future self will thank me for.

So, here’s what I’m doing to help boost my longevity:

1. Prioritizing Strength Training

Muscle isn’t just about looking fit. It’s about staying functional—lifting, carrying, and moving without pain or limitation. Basically, doing what I want to do when I want to do it (including beating my kids in whatever sport we're playing...but that's becoming more difficult!)

The research is clear: More muscle means better mobility, reduced risk of falls, and even improved metabolism as we age.

I lift 4-5x per week, focusing on big compound movements—squats, deadlifts, presses, lunges, carries, and rows. Functional movements that matter.

And if you’re not lifting yet? Start. Even 2x per week can make a huge difference over time.

2. Eating More Protein (and Less Processed Junk)

As we age, muscle loss accelerates—unless we actively fight it.

That’s why I aim for at least 1g of protein per pound of lean body mass daily. It’s not just about “hitting a number”—it’s about maintaining strength, keeping bones dense, and ensuring I recover well from workouts.

Here’s how I make sure I hit my numbers:
-Prioritizing protein in every meal
-Eating plenty of whole foods (lean meats-plenty of red meat, a lot of eggs, Greek - yogurt, cottage cheese-sometimes, etc.)
-Using whey protein to fill in gaps when needed

At the same time, I’m cutting back on ultra-processed foods—they’re easy calories, too easy, with little nutritional value. I still enjoy life, but I make my “treats” occasional, not daily.

3. Optimizing Sleep

Longevity isn’t just about diet and exercise. It’s about recovery.

I used to think I could power through on 5-6 hours of sleep. Not anymore.

Now, I aim for 7-8 hours per night—because I know the benefits:
-Better hormone balance
-More muscle retention
-Sharper mental focus (brain recovery)
-Improved immune function

I keep it simple:
-No screens 30-60 min before bed (I like to read)
-No caffeine past noon
-A consistent bedtime and wake-up time

4. Managing Stress (Instead of Letting It Manage Me)

Chronic stress is one of the biggest killers. It raises cortisol, impacts metabolism, and increases disease risk.

I can’t eliminate stress entirely—but I can control my response to it.

Lately, I’ve been making time for short daily walks (30 minutes or so), deep breathing/meditation, and simply unplugging. It doesn’t have to be complicated—just consistent.

5. Building a “Longevity Mindset”

Here’s the deal: Longevity isn’t about perfection. It’s about consistency over time.

I don’t crash diet. I don’t train to exhaustion. I don’t chase quick fixes.

Instead, I focus on small, sustainable habits that add up over time:
-Strength training regularly
-Eating whole, nutrient-dense foods (and don't overeat anything)
-Prioritizing sleep and recovery
-Managing stress before it manages me

Because when it comes to longevity, the best time to start was 10 years ago. The next best time? Right now.

So, if you’re 50 (or close) and wondering what you can do—start with the basics. They work.

And if you need help building your own long-term strategy, let me know.

Remember … GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com
www.functionalelements.net

#JaimeRDLD 3/3/25 #JaimeRDLD 3/3/25

Beef Tallow vs. Seed Oils: Why Your Fries (and Your Health) Deserve Better

"Burger Chain Announces States Where Fries Have Been RFK'd."

Ha, interesting headline I recently came across, but it certainly worked ... I immediately dug in.

After reading the article, let’s talk about it—what we cook our food in. (And, if things go the way RFK Jr. would like when it comes to our food, I hope to read more articles like this one.)

For years, we’ve been told that seed oils (like soybean, canola, and corn oil) are the “healthier” option.

Meanwhile, good old-fashioned beef tallow got pushed to the side.

But now, people are waking up to the truth: seed oils aren’t the health heroes they were made out to be—and beef tallow might just be the upgrade your kitchen (and your body) needs.

So, what’s the deal? Let’s break it down.

1. Beef Tallow Can Handle the Heat (Seed Oils Can’t)

Ever heard that you shouldn’t cook with olive oil at high heat? That’s because it’s unstable, meaning it breaks down and creates harmful compounds when heated too much. Now, take that problem and multiply it with seed oils—which are even worse!

Seed oils are packed with polyunsaturated fats (PUFAs) that oxidize easily. When you heat them up—say, for frying or roasting—they produce inflammatory byproducts that have been linked to all sorts of health issues, including heart disease and cancer.

Beef tallow? Way more stable. It’s mostly saturated and monounsaturated fats, which hold up under heat like a champ. That means fewer toxic compounds in your food and a healthier choice for cooking.

2. Less Omega-6, Less Inflammation

Here’s something that might surprise you: too much omega-6 can cause inflammation.

And guess what’s LOADED with omega-6?

Yep, seed oils. The modern diet already contains way more omega-6s than we need, and this imbalance can fuel inflammation, weight gain, and chronic disease.

Beef tallow, on the other hand, has a much better balance of omega-6 to omega-3 fatty acids.

Translation? It helps keep inflammation down instead of adding fuel to the fire.

3. Real Nutrients, Real Benefits

Seed oils are pretty much empty calories—they offer little nutritional value beyond fat.

Meanwhile, beef tallow is actually a nutrient powerhouse. It naturally contains:

Vitamin A (for immune function and skin health)
Vitamin D (essential for bones and overall wellness)
Vitamin K2 (which helps calcium go where it belongs—your bones, not your arteries)

So, if you’re going to eat fat (which, spoiler, you should), why not choose one that actually has a greater benefit for your body?

4. No Sketchy Processing or Chemicals

Let’s talk about how seed oils are made—because it’s not pretty.

Most of them go through high-heat processing, chemical extractions (yep, petroleum solvents like hexane are used), and deodorizing to mask the rancid smell. Basically, they’re heavily processed industrial oils that have no place in our food.

Now, beef tallow? It’s literally just rendered beef fat. That’s it. No weird chemicals, no heavy processing—just a traditional, natural fat that humans have used for centuries.

5. It Tastes Better—And You Know It

Alright, let’s be real—food cooked in beef tallow just tastes better. (This may be my opinion, but I think you'll agree.)

Remember when McDonald’s fries used to be insanely good?

That’s because they were fried in beef tallow (from 1940 until 1990). Then the anti-fat movement kicked in, and they switched to seed oils. Guess what? The fries never tasted the same again.

Now, more people (and even some restaurants) are going back to tallow—because not only is it better for you, but it also makes food taste incredible.

Time to Rethink Your Cooking Oil

I get it—making changes to your diet can feel overwhelming. But if there’s one simple swap that can make a difference, it’s this:

Ditch the seed oils and start cooking with beef tallow.

Your body will thank you. Your taste buds will thank you. And once you go back to real, natural fats, you’ll wonder why we ever ditched them in the first place.

Remember … GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com
www.functionalelements.net

#JaimeRDLD 2/17/25 #JaimeRDLD 2/17/25

Inflammation: Hero AND Villain!

THE TRUTH ABOUT INFLAMMATION:

WHAT IS IT, HOW MUCH IS TOO MUCH, AND WHAT TO DO ABOUT IT

Inflammation—a word that gets thrown around often in health discussions—can be both a hero and a villain.

Here’s the good news: chronic inflammation is manageable! Small, intentional changes can significantly impact your health, such as:

Dial in Your Diet:
- Focus on anti-inflammatory foods like fatty fish (salmon, mackerel), leafy greens, berries, and nuts.
- Use spices like turmeric and ginger, which have powerful anti-inflammatory properties.
- Limit processed foods, sugary beverages, and refined carbs.(And don't over-consume!)
Move Daily:
- Physical activity (any kind) can lower inflammation. Whatever you choose, move daily...walk, strength train, yoga...anything.
Prioritize Sleep:
- Establish a bedtime routine and aim for 7–9 hours of quality sleep per night. Remember, sleep is when your body repairs and restores itself. Don't underestimate this factor.
Manage Stress:
- Incorporate stress-reducing practices like deep breathing (a simple practice is box breathing), yoga, or meditation into your daily routine. Even 5-10 minutes per day will help.
Limit Toxin Exposure:
- Choose natural, clean products when possible and be mindful of environmental pollutants. To help you with this, check out the Yuka App.

The Bottom Line

Inflammation is not inherently bad—it’s a sign your body is working to protect you.

The key is balance. Acute inflammation heals; chronic inflammation harms. With some simple, proactive steps, you can give your body the support it needs and reduce the risks associated with long-term inflammation.

Remember …

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com
www.functionalelements.net

#JaimeRDLD 2/3/25 #JaimeRDLD 2/3/25

Jaime RD’s “BIG GAME” Checklist

So, it's Super Bowl week ... and you're in a quandary.

On the one hand, it's practically a national holiday - and who doesn't want to take part and enjoy?

On the other hand, you're nervous about giving up any health and fitness ground.

Well, I'm here to calm your fears with a thought process and that can fulfill each of your goals.

1. Plan Your Plate Without Stress

Let’s be real—the food is part of the fun, and you shouldn’t have to sit there munching on plain celery while everyone else dives into the nachos. The trick is to approach it intelligently.

Start with Protein and Veggies: Load up on the good stuff first—things like grilled chicken, shrimp cocktail, or veggie platters with hummus. They’ll help you feel full and satisfied and in control.
Watch Portions, Not Foods: Love chips and dip? Great! Just grab a small handful instead of parking yourself in front of the bowl.
Hydrate Like a Pro: Alternate between water and whatever else you’re drinking. Staying hydrated will help you feel better and avoid mindless snacking.

2. Keep Moving (It’s Easier Than You Think)

The Super Bowl isn’t just about sitting on the couch for hours. There are plenty of ways to sneak in some movement without missing any of the action.

Get Active Early: Start the day with a walk, workout, or even some stretches. You’ll feel accomplished and less stressed about indulging later.
Make Commercial Breaks Count: Use the breaks to get up and move—(exercise snacks, if you will)—do a few squats, stretch, or even a quick plank. At minimum, walk around!
Halftime Challenge: Instead of just watching the show, use halftime as a chance to get active. Go for a power walk outside. The halftime show lasts 25-30 minutes. And honestly, it's typically a disappointment.

3. Set a Game-Day Strategy

Going into the day with a plan (and sticking to it) can help you enjoy everything without feeling like you’re overdoing it.

Pick Your Favorites: Decide ahead of time which foods or drinks you really want to enjoy, and skip the ones you don’t care about as much. This way, you’ll indulge in what matters without going overboard.
Be Mindful of Drinks: If you’re drinking alcohol, pace yourself. Give yourself a drink budget and don't go beyond it.
Stick to Some Routine: Eat regular meals before the game so you’re not starving when the snacks hit. Starting with a solid breakfast or lunch can make a huge difference.

4. Get Back On Track Monday Morning

Come Monday morning, the party and big game will be over. Quickly fall back into your routine of fitness and nutrition. Don't let a one-afternoon/evening party turn into a two-day event.

Bonus: Focus on Fun, Not Just Food

Let’s not forget what Super Bowl Sunday is really about—cheering for your team (or the commercials), laughing with friends, and screaming at the TV. Shift your focus to the experience instead of just what’s on the table.

Super Bowl Sunday doesn’t have to be an all-or-nothing day. With a little awareness and balance, you can enjoy the food, the fun, and the game without throwing your health goals out the window.

And hey, even if you don’t get it perfectly right, it’s just one day—what matters is the effort you put in over time.

You’ve got this! Now go enjoy the game.

Don't forget ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com
www.functionalelements.net

#JaimeRDLD 1/27/25 #JaimeRDLD 1/27/25

Why can’t I get my SH*T together?

You’ve done it. You’ve seen the results you hoped for—maybe even surpassed them.

Clothes are fitting better, energy is up, and confidence is higher than it’s been in years.

But lately, things feel... off. Your drive comes in waves, and some days, you find it hard to push through.

You wonder, “What’s wrong with me?” "Why can't I get my sh*t together?" (This was an actual question from my personal training & nutrition client, Amanda.)

The answer? Absolutely nothing.

Let’s Get Real About Your Fitness Journey

Progress isn’t a straight line. It ebbs and flows, just like life. You’re not meant to be “on” 24/7, 365 days a year. That expectation isn’t just unrealistic—it’s EXHAUSTING!

If we’re being honest, even the most dedicated athletes/people experience phases where their performance dips or stalls.

Why should you be any different?

Here’s the truth (and I've said this many times before):

Consistency matters more than perfection. Over the long term, those ebbs will smooth out, and the overall trajectory will still point upward.

Think of your fitness journey as a marathon, not a sprint. Some miles will feel effortless, while others will make you question why you even started. But each step counts.

The Role of Maintenance In Your Fitness Journey

Here’s another thing we need to normalize: maintenance.

It’s not failure; it’s a vital part of the process and your success. Your body needs time to adapt to the progress you’ve made.

These periods of holding steady are what solidify your gains, giving you a stronger foundation for the next push forward.

Improvement comes in cycles. You’ll have moments of intense growth, times of leveling out, and yes, even phases where you might take a small step back.

That’s not regression—it’s being human. The key is knowing that the big picture still reflects growth.

Redefine Your Fitness Wins

When you’re feeling stuck or unmotivated, zoom out. What's the 10,000 foot view? Instead of focusing on the scale or that one tough workout, think about the bigger wins:

Do you feel stronger or more confident than when you started?
Are you making healthier choices more often than not?
Can you look back and see how far you’ve come?

If you can answer “yes” to any of these, then congratulations—you’re winning.

How to Stay the Course Throughout Your Fitness Journey

When your mindset isn’t where you want it to be, here are a few tips to keep moving forward:

Set Small Goals: Not every goal needs to be life-changing. Aiming to drink more water or get an extra hour of sleep can have a ripple effect.
Celebrate Maintenance: A week of maintaining your weight or fitness level is just as valuable as a week of gains.
Reconnect with Your Why: Remember why you started this journey. Was it for your health? To set an example for your family? Or some weight loss or strength goal? Revisit that purpose.

Remember, it’s okay to pause and regroup. The most important thing is not to give up. Keep going! You don’t have to be perfect to make progress—you just need to keep showing up.

And don't forget ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

www.functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.

#JaimeRDLD 1/14/25 #JaimeRDLD 1/14/25

“ZERO” Soda: Would Jaime RD, Drink It?

Soda’s not good for you, right?

On face value, I totally agree with this statement.

Personally, I avoid it (and all versions of it). And, as a dietitian, it’s certainly not something I recommend to clients.

The cons of most of the typical sodas, for me, are just too many. Plus, they typically contain suspect ingredients that have shown (in studies) negative effects like harm to the intestinal tract, harm to bone mineral density, and even toxicity to human cells.

I haven’t dug into each and every study to determine efficacy and validity, however on the surface, these effects should definitely be factored in.

More than ever, the general public seems to get it. They understand the calorie and sugar consequences that regular sodas can have.

But the soda companies are smart. Their reaction to the marketplace? Versions of their product marketed as ZERO calorie and ZERO sugar!

Sexy, appealing terms right?

As a result, questions from my nutrition and personal training clients often come up …

“ZERO calorie/sugar soda … too good to be true? Can I drink these? Are they better than regular versions? Should I also avoid these ZERO versions?” I think it’s good advice to dig a little deeper with a few questions:

1. When we take out the calories and sugar, what is left?

2. What is taking the place of these calories and the sugar?

3. Is what is taking the place of the calories and sugar better or worse than what we started with?

Important questions indeed and certainly factors, I as a dietitian, evaluate when making decisions for not only my nutrition and personal training clients, but me and my family as well. When it comes to me and my family, I choose to avoid ZERO sodas. Same with most clients.

But there are some exceptions. I think it depends on a person’s starting point:

1. If you’re transitioning from regular, high sugar versions, then moving to a non-calorie substitute will most likely be a better option.

2. If a limited consumption of COKE ZERO allows you to avoid other high calorie indulgences (cookies, ice cream, etc.) or helps prevent mindless snacking, this can be of good value.

In short, drinking a COKE ZERO occasionally can help you stay away from food triggers, overeating, and assist in weight loss, then the net benefit can be a positive one.

Is losing 15, 20, 25lbs going to be a greater health benefit than drinking a COKE ZERO occasionally? Pretty tough for me to argue that.

But I see it more as a short-term bridge. Sure, it may be better than drinking regular soda, but it shouldn’t be the end stage. Eventually, I would like to see any client who has used ZERO sodas to get off of a regular soda habit eventually transition to even better options … and, ultimately, water.

Remember …

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 12/22/24 #JaimeRDLD 12/22/24

START NOW!…this holiday season.

Just STOP IT!, this holiday season

This time of year is hard!

Yes it is, but so what?

It doesn't mean you can't get results, or at minimum, not fall off the rails.

Combining the holidays with pursuing results is, no doubt, a challenge. It takes some discipline and sacrifice, and consistency. You'll "mess up". You'll tell yourself that the New Year is right around the corner.

But answer this, what's going to be different in this magical new year that could've changed last year?

My advice ... JUST STOP all the mental gymnastics right now.

Stop giving in to every indulgence just because "it's that time of year".

Stop pushing off starting your game plan until the "perfect" time.

And if you are ready to develop a process that will result in reaching your goals, stop making excuses and just go for it. Right now, in the heart of the most difficult time of year.

You don't have to be perfect because:

1) perfection is impossible to reach for a long duration, and
2) it can be mentally exhausting detrimental to building a long term process.

But, you can have some small wins ... not eating as much as usual at a party ... limiting overall weekly alcohol intake (sticking to a drink per week budget) ... or create and implement a minimum number of exercise days/week even though you're busier than ever.

Whatever you do, just make it better than your default. You'll feel better. I promise.

And, by starting right now, we won't allow ourselves to fall into the old trap of the dreaded (and many times extreme) New Year's Resolution.

On that note, happy holidays everyone.

Remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net

#JaimeRDLD 12/10/24 #JaimeRDLD 12/10/24

Protein Diet Coke?

Have you ever poured a vanilla Fairlife Protein Shake into a large cup of Diet Coke?

Me neither. I've never even remotely thought about it, until I read this article.

Apparently, it's all the rage on TikTok. And as a dietitian, I had to chime in with a few thoughts.

On face value, Diet Coke is a less than healthy medium to improve your daily protein intake.

However, nutrition is not black and white. It's relative. If a client is a chronic soda drinker, switching from regular soda to diet may be a good step towards losing weight and improving health (due to the reduction in caloric intake).

Of course, I'm always a fan of improving protein intake. But is this the best way to do it?

Again, it depends on a person's starting point. If daily protein intake is low, and this 26g increase provides a net benefit of better recovery, improved strength, and increased skeletal muscle mass, then it's possible this drink concoction may be an acceptable route.

But if I'm replacing an egg omelet that contains spinach, bell peppers, and onions, with Protein Diet Coke, it is now a net negative and possibly more detrimental to my health.

Lastly, beyond the Protein Diet Coke discussion, I disagree with the featured dietitian's advice on protein needs.

"If you're meeting your caloric needs ... you're meeting your protein needs." And, "we as human beings who are not elite athletes generally do not need extra protein", are two of the statements I challenge.

In regard to the general population, the typical diet is of low quality, high in carbohydrate, and limited in consistent protein sources multiple times per day. Thus, high calorie doesn't always equal adequate protein.

And depending on a few factors like goals (i.e. weight loss or muscle/strength gain, under-muscled, over-muscled,etc.), age, activity level, recommended protein levels may change. We shouldn't go by the USDA data that recommends 10-35% of total calorie intake come from protein.

Instead, let's factor in all the categories mentioned, plus biometric data (like lean body mass and overall weight) to get a more accurate calculation and starting point for you and your needs. We may not be elite athletes, but that doesn't mean the old government recommendations are correct.

For example, 10% of a 2,000 calorie diet would only result in 50g of protein per day. A good starting point, without any data other than total body weight (or target body weight if the goal is weight loss), is to multiply Total or Target Body Weight ( in pounds) by .6-.8g protein per day.

If I weigh 165lbs, my daily protein intake floor is 99g protein/day. If my goal is to lose weight (dropping from 165lbs to 150lbs), I would then use 150lbs x .6-.8g = 90-120g/day.

Again, nutrition is not black and white. It's highly individualized, which is why I work daily with our personal training and nutrition clients at Functional Elements putting together plans that synch with their life, needs and goals. If we can be of assistance to you, let us know. It's what we do!

Remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS
Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net

#JaimeRDLD 11/26/24 #JaimeRDLD 11/26/24

5 Holiday Musts…to stay on track!

More food! More drink! Less exercise! Less sleep!

And, ultimately, more pounds ... whooo, let the holidays begin!

Wait, hold on ... it doesn't have to be this way (year in and year out).

Sure, it's easy to slip into this pattern this time of year, but it really comes down to three options or paths that you can choose:

OPTION #1: GAME ON

"Gimme everything ... 'tis the season and I'm gonna take full advantage. It's only five weeks or so ... how bad can it get? Plus, I promise to get right back at it January 1st with the very best workout and eating routine EVER!" (Hmmm, my spidey senses are tingling a bit here.)

OPTION #2: GAME OFF

"No holiday fun for me this year ... I'm staying home and not partaking one bit. It's all about reaching my goals and no holiday fun is going to get in my way." (I applaud the commitment ... but is it really feasible? And, it's a great time of year ... we only get so many holiday seasons in our lifetime ... do you really want to skip it?)

OPTION #3: TONE IT DOWN A NOTCH!

"I'm going to enjoy myself, but within reason and within my personalized parameters of what I know my body needs, and when it needs it."

Ah yes, #3 is Christmas music to my ears and a place I think most of our personal training and nutrition clients at Functional Elements hope to be.

Is it doable? Of course. I've been there myself, many times. I've also seen clients CRUSH it with a wonderful balance this time of year.

In fact, we run an annual campaign at Functional Elements this time of year called the DRIVE FOR 5 where clients commit to LOSING five pounds in between Thanksgiving & New Years ... without trying to implement an "all-or-nothing" mindset (which can be brutal and self defeating during the most wonderful time of the year). Most are successful.

So, how can we do this? How can we enjoy the festivities while not going off the rails?

If you want my #1 overall recommendation as a dietitian, it's KNOW WHAT YOUR PERSONAL DAILY CALORIC GOAL is.

If you know this number/range, you can easily begin to fit the obligations, festivities and temptations of the season into it.

For example, if my personal daily caloric goal (based on maintenance, not weight loss) was 2,500 calories, I could manage, rearrange or prioritize my eating/drinking throughout the day to balance festivities, without going over.

But let's scale things back to an even simpler level. There are a few things just about anyone can easily do this time of year to help balance out the demands of the season with your fitness. I've put together the following checklist ... how many can YOU commit to?

Drink three liters of water daily
Lift weights (strength training) three days per week (four is even better)
Walk at least 7,000 steps per day
Sleep at least seven hours per night
Get at least 10 minutes of sunlight (preferably morning)

Pretty simple, right? Can you handle all of 'em? My guess is YES, easily.

Commit to these non-negotiables, consistently, and my bet is you will be better off entering January 1, 2025. Sure, there's more you can do, but these are great starting actions.

And if you need help determining your daily caloric goal/range, let me know ... I can help. (It's what I do!)

Have a great Thanksgiving and holiday season everyone. It's my favorite time of year ... and hopefully yours too!

As always, remember ...

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS

Functional Elements Training and Nutrition

TRAIN FOR LIFE

314.518.4875

functionalelements@gmail.com

www.functionalelements.net

#JaimeRDLD 11/22/24 #JaimeRDLD 11/22/24

The Protein Bar Dilemma

"What's the best protein bar available?”

Ha, everyone wants to know this … as a registered dietitian here in the St. Louis area, I’m asked all the time.

But it’s not a simple answer.

First, what defines a protein bar?

Many times people refer to any supplement bar as a "protein bar", even if it contains very little protein.

In my professional opinion, a protein bar should contain at least 15g (preferably more) of protein. This alone eliminates quite a few bars on the market.

In general, I'm not a huge fan. No doubt, there are a few out there that have a good amount of protein (20-30g) and taste great.

Will they fill your protein needs? Of course.

Are they the cleanest, healthiest things to choose? The answer is no.

Does this mean we should avoid them at all cost?

That answer is also no. It's really just a personal preference.

Heck, we at Functional Elements Training & Nutrition carry 1st Phorm Level One bars.

Are they the best of the best? Not necessarily. But they are a good source of protein with an ingredient list I personally feel is, for the most part, tolerable (they are very tasty too!). If a personal training client needs a quick post-workout protein source because access to a post-workout meal is scarce, we can use this as a gap filler.

Since I don't consume protein bars on a daily basis, I'm more focused on the totality of my diet as a whole, rather than the quality of bar I may have occasionally.

The net benefit of that protein intake post-workout, or to fill in a gap because of a missed meal, is of greater importance to me.

Now, if the quality and health aspect of all these bars are concerning to you, there are other quick options that can feed your need.

Check out the 1st Phorm Beef Sticks … good ingredient list and contains 20g of protein per stick. (We also carry these at Functional Elements for our fitness clients.)

Or maybe give an Epic Bar a try. However, if you're wanting to reach a 20g+ serving of protein, then you may need two. The Epic bars typically contain 8-12g per bar, depending on the flavor.

Finally, stop calling a bar that contains little to NO protein, a protein bar!

Remember …

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSCxKB, CSCS

Functional Elements Training and Nutrition

TRAIN FOR LIFE

314.518.4875

functionalelements@gmail.com

www.functionalelements.net

#JaimeRDLD 11/6/24 #JaimeRDLD 11/6/24

I’m a Dieitian, and THIS is How Much Protein I Eat

A huge topic amongst our Functional Elements’ clientele is protein.

It typically starts with something like, “Jaime, how much protein do you eat per day?”

It’s an easy question for me to answer, but let’s first explore WHY it’s such an important question.

Protein is a vital component to our results. You want to build strength? Protein is key. You want to build muscle mass? Protein is key. Heck, even if your goal is weight loss, protein is key!

Eating the optimal amount of protein can result in muscle maintenance or gain, increased satiety within meals, and is part of and the building block of all enzymes and chemical reactions in the body.

But HOW MUCH protein is needed to correlate with desired results?

It’s a question I, as a registered dietitian, answer for my clients every day. And let me stress, it is an individualized number. How much I consume or how much your neighbor should consume are probably gonna be totally different answers than how much protein you should consume.

But to give you a general idea, let me walk through my personal, daily consumption.

The first thing that’s important is what I’m trying to accomplish at the moment. If I'm trying to MAINTAIN my overall weight, my protein intake is a little less than if I'm trying to LOSE body fat.

Simply put, if I'm trying to lose weight I need to find an energy deficit. The greater my energy deficit, the higher my protein consumption must be to offset protein/muscle being used as energy.

If I'm trying to maintain weight and muscle mass, I'll use my lean body mass of ~150lbs (68kg) multiplied by 1.8g/kg protein, equalling a minimum of 120g/day.

On the other side of the coin, if I'm trying to lose weight/body fat mass and maintain or increase muscle mass, I'll use the same lean body mass amount (68kg) multiplied by 2.3g/kg, equalling ~160g/day.

That's a 40g range in daily protein intake dependent on my goal!

Either way, assuming 120-160g is my target, how do I make sure I get there get there?

First, every time I eat, I have a PROTEIN-FIRST focus.

I'll shoot for 4 meals/snack per day of 30-40g/meal. This can come from something as simple as a whey protein isolate powder to more "real" food options like ground beef, eggs (a lot of them), yogurt, a little fish, a little chicken (I'm sick of chicken!), and tofu, occasionally.

(Sidenote: Meat/fish = about 7g/ounce; 1 egg = about 6g)

Whether you're trying to lose weight while maintaining muscle (you should always try to maintain muscle), trying to gain strength and bone mineral density, or just trying to stay in shape and maintain what you have, eating enough protein is a key component.

It takes awareness and discipline over a long period of time. So be patient and the results will come to you.

Remember, GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS

Functional Elements Training and Nutrition
TRAIN FOR LIFE
(c) 314.518.4875

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 10/24/24 #JaimeRDLD 10/24/24

CREATINE…Should I Take It?

As a dietitian, I get questions daily from my nutrition and personal training clients.

Lately, many of their questions have revolved around creatine. Is it something that should be taken? Will it help them? Or should it be avoided?

Great questions. Below are my personal thoughts on basic creatine questions that might help you decide if it's something that should be on your radar.

WHAT IS CREATINE?

Creatine is a naturally occurring compound that is a major player in the quick production of energy, or ATP (Adenosine Triphosphate), in every one of our cells. We wouldn't be able to live for even a few seconds if our ATP production ceased.

Creatine is one of the most, and longest, studied supplements in history. The first findings were in 1835, by a French scientist named Michele-Eugene Chevreul, when he extracted it from meat. Needless to say, it's been around a long time and so much is now known about creatine’s effects.

SHOULD YOU TAKE CREATINE?

Let's cut to the chase. Is creatine something you should take?

That's certainly a question I defer to an individual's personal situation. But, in general, I am a big fan and often recommend it.

Creatine is most popular for its effect on skeletal muscle growth. Creatine saturates the muscle cells and provides access to a greater reservoir of energy, leading to more work potential. In essence, you'll be able to work out harder which will eventually lead to the end product of muscle growth.

And as I always preach, we NEED to build up as much muscle mass as possible resulting in a larger skeletal muscle mass retirement account.

IS THERE MORE TO CREATINE THAN MUSCLE GROWTH?

Would muscle growth in and of itself be enough for me to recommend creatine supplementation?

YES. However, over the past few years, even more evidence for the case of creatine supplementation has been presented.

According to Layne Nortin, PhD: With respect to cognitive ability, creatine may have implications for improving acute mental performance as well as long term prevention of cognitive decline. As mentioned above, creatine acts as a quick energy supply for muscle cells, but also brain cells. This energy pathway becomes more important during times when our brain is being used for stressful tasks.

In addition to the benefits of creatine on mental performance, it seems to also have benefits for several mental/neurological conditions. Several studies have shown that creatine supplementation leads to improvements in cases of depression, anxiety/PTSD, and fibromyalgia, as well as Parkinson’s and Huntington’s disease. This certainly gives great evidence that creatine may be as important in the brain as it is in the muscles.

ARE THERE TYPES OF CREATINE I SHOULD LOOK FOR?

At this point, you're probably "sold" on the idea of creatine supplementation. So what should you look for?

My recommendation is a simple 100% creatine monohydrate. My go-to is from the Bulk Supplements company. What about all the other additions such as branched chain amino acids, this vitamin, or that mineral? Nope! All we're looking for is a full saturation of the muscle, and creatine monohydrate is all that’s needed.

HOW MUCH CREATINE SHOULD BE TAKEN?

How much and when should I take it? Again, let's not over think this. Five grams per day consistently. It doesn't have to be taken at some magical time (pre-workout or post-workout). JUST BE CONSISTENT! And within a few weeks to a month you may be feeling the effects, assuming you're eating well, training hard, and sleeping appropriately.

Is creatine right for you? For most cases I say GO GET IT! But as always it comes down to the individual and your unique situation. So, my first and most important recommendation is find a good quality dietitian (I know of a good one!) and have them help you put together a comprehensive meal/supplement plan and see how/if it can work for you!

As always ... GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich RD CSSD LD PPSCxKB CSCS

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 10/10/24 #JaimeRDLD 10/10/24

“I’ve Been Like This For 95% of My Life.”

“I’ve Been Like This For 95% of My Life.”

An Adjustment Was Needed, Here’s What We Did ...

It all started January 3rd, 2024.

Lyanne came to us at Functional Elements Training & Nutrition to get into better shape. More specifically, to lose weight.

"I've been like this for 95% of my life", was a memorable quote that stuck with me during our initial meeting.

Lyanne has had a lifelong struggle with her weight. She signed up for our Functional Elements 14-Day 360, a comprehensive onboarding program for all new clients that includes wellness strategy, nutrition planning with a registered dietitian (me!), personal training sessions and Micro Group Training sessions.

At the end of the two-week program, she decided she wasn't ready to continue on with the personal or Micro Group Training.

But what she was ready for was accountability. So, instead of beginning with a full health and fitness program, we began with bi-weekly nutrition and accountability calls.

These calls were focused on building a process. We began with small, but consistent changes in nutrition with no focus on exercise. Lyanne built her foundation over the next few weeks and began losing weight. Nothing extreme or complicated took place.

Admittedly, Lyanne would always begin her weight loss journey by being all in and going hard … which eventually led to hitting a wall and reverting to her default settings.

This time, we put the brakes on that approach.

A couple of months into the accountability calls, Lyanne had her nutrition in check. It was working, and now she needed a bit more.

We added 15-20 minute walks to her schedule a few times per week. The weight loss continued.

Another month or two passed and the walking was ramping up. It became a daily activity and she felt she "needed" it.

Great progress was happening. There was a point in which Lyanne wanted to push harder into training and I actually had to hold her back. With all the progress, neither of us wanted her to fall back into old habits because of going too hard, too fast.

More time passed. Nutrition was still going strong, with only a few minor hiccups. Exercise was consistent and Lyanne, once again, was ready for a little more.

She began coming to Functional Elements one time per week for Micro Group Training - our highly-individualized, small group training sessions at Functional Elements of no more than eight participants at a time.

After a while, it became two to three times per week plus daily walking.

Lyanne was slowly but surely crushing her goal of losing weight, with more energy, motivation, and discipline.

All of this brings us to about six weeks ago when Lyanne made the statement, "I think I'd like to do a [sprint] triathlon”.

Wow. I was certainly very proud to hear this. But I needed to pump the brakes a bit once again.

"How about we just start with a 5K?", was my response. She agreed and we chose the MO Cowbell 5K.

Lyanne continued MGTs and turned the daily walks into walk/runs three or so times per week, bringing us to October 6th, 2024 … RACE DAY!

A few of us were there to support and run with her and, guess what, she CRUSHED it.

The pride she felt in her accomplishment was amazing. What an inspiration?!?!

Our entire Functional Elements team was so proud of her as well. Not just for dedicating to and finishing the race, but for locking into a new approach and staying with it for these past 10 months.

Yes, she reached her goal of running a 5K, but her improvement in health, energy, and confidence is the culmination of the work she's put in.

Her results speak for themselves. And she’s not finished.

Lyanne definitely wants more, and we are all confident she will reach whatever goal she puts her mind to.

In just 10 months, Lyanne:

LOST 56lbs
LOST 55.3lbs of body fat mass, while only losing 2.2lbs of Skeletal Muscle Mass (and 1.1lbs of Lean Body Mass)
LOST 14.6 percentage points in Body Fat Percentage
AND INCREASED 25 Inbody Points

EXTRAORDINARY!

I remember back to my initial meeting with Lyanne and her memorable remarks of being “like this for 95% of my life.” Lyanne is a great example of how sometimes it takes a simple adjustment to the approach to unleash results, mixed with simple strategy and accountability. If we can help find that adjustment for you, let us know. It’s what we do. And our 14-day 360° is a great place to start.

Remember,

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 9/30/24 #JaimeRDLD 9/30/24

A REAL LIFE EXAMPLE of the importance of PROTEIN

Meet Amy. She’s a personal training and nutrition client of mine. Recently, it was time for her nine-week reassessment.

Overall, the data wasn't drastically different than previous assessments.

Some of my clients are disappointed with that. But not Amy. Depending on where you are in your fitness journey, maintenance can, and should, be a WIN.

Over the past year, Amy has pretty much maintained a small range regarding weight, body fat mass, and body fat percentage.

However, there was an aspect to these results we honed in on....Skeletal Muscle Mass (SMM).

This reassessment showed that SMM didn’t move much. But looking closer at the overall trend, it was decreasing slightly over the last 4 reassessments.

(As a side note, the slight increase in percent body fat wasn't necessarily due to an increase in body fat mass, but due to a small amount of muscle loss)

In the personal training and fitness world, this is the beauty of data. And the beauty of technology. Thanks to our InBody scans in every client reassessment, we are able to go well beyond the scale and monitor the bigger picture from multiple angles.

So, now seeing this trend, it was time for Amy and I to dig in.

Why had SMM been decreasing? We went down the list of fitness pillars … training, sleep, stress, and nutrition.

Over the past year, strength training and exercise had been consistent. Sleep had been good. And stress had been low.

So, what was left? Ah yes, nutrition.

And here we quickly found the issue. We went over Amy’s eating patterns and determined her protein intake had been off … consistently lower than it had been prior to the downward trend.

That’s how quick it can happen. That’s how important ALL FOUR fitness pillars are. And that’s how important the appropriate level of daily protein intake is for each and every one of us.

Moving forward, a minimum of 90g per day is the goal for Amy to reverse the trend and regain the muscle mass she has lost.

How did we come up with 90g per day? A combination of formulas and personal data/goals specific to Amy. (As a dietitian, it’s what I do!)

Is it a perfect science? Not necessarily. But you can bet over the next nine weeks we’ll keep a close eye and pay special attention to the data from her next reassessment. Adjustments may be necessary, we’ll see.

Bottom line, as we age, it becomes harder and harder to maintain (much less gain) SMM. Pay attention to your protein intake and your trends. Find a resource (we know of a good one!) to get YOUR data and let it guide you appropriately.

Remember this: what gets measured, gets managed!

As always … GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS

Functional Elements Training and Nutrition

TRAIN FOR LIFE

@functionalelements

functionalelements@gmail.com

#JaimeRDLD 9/20/24 #JaimeRDLD 9/20/24

“It was my weekends…not my macros!”

LESS CAN BE MORE IN YOUR WEIGHT LOSS JOURNEY

I just finished speaking with a client regarding their nutrition. We'll call him "Joe".

Over the course of the last nine months, Joe has admirably lost 25lbs (approx.), but for the last two months he has been fairly stagnant.

So, we had a meeting to talk things through. Our plan was to figure out if calories, protein, carb, and fat were in line or if he needed to make adjustments to get over the hump.

But the meeting went in a different direction.

Our talk ended up having very little to do with his macros. They looked just fine to accomplish his weight loss goal.

So where did the discussion take us?

It took us to a little roadblock we found in Joe's small actions. You know, the ones you sometimes don't even notice. Almost unrecognizable.

The issue?

Weekends. They weren't making him GAIN weight necessarily ... but they also may not have been allowing him to LOSE it.

Now he wasn't exactly going off the rails each weekend. But things were definitely different for those two days of the week than the other five.

For example, he was generally reaching a weekly energy deficit of 1200 calories Monday through Friday, but recouping those 1200 calories by having a little more of this and a little more of that Saturday and Sunday.

And when that happens consistently week over week, it will make a difference.

We don't always realize how easy it is to find extra calories without noticing it.

In Joe's instance, there's no need to make things more complicated by digging deeper into the macros. For the next four weeks, Joe is going to simplify things.

We're not going to worry about the numbers, the macros, and analyzing every morsel Joe eats.

The focus is simply to be more aware of the weekend patterns and choices that are hindering progress. More than likely, with this small action, Joe will soon see his overall weight drop.

Many times, when we're shooting for a goal, and we don't see the results, it's so easy to dive deeper, want to do more, and create a more complicated game plan.

Instead, I like looking at how we can simplify the focus and process, and not lose sight of the forest due to the trees.

Simpler is better!

And if you need help finding the roadblock or obstacle to reaching your goal, let me know. It's what we at Functional Elements do!

Eat with a purpose...Be well!

Jaime Rothermich, RD, CSSD, LD, PPSC*KB, CSCS

Functional Elements Training and Nutrition

TRAIN FOR LIFE

functionalelements@gmail.com

http://www.functionalelements.net

#JaimeRDLD 9/10/24 #JaimeRDLD 9/10/24

My Eating Wasn’t Perfect! Now What?!?!

YOUR FITNESS JOURNEY DOES NOT

NEED TO BE PERFECT: HERE’S WHY

OK, so you've established your fitness goal.

You're motivated.

You've even food prepped for the week.

IT'S GO TIME … game on!!!

WHEN FITNESS MOTIVATION COMES CRASHING DOWN

You're on fire for the next few days, weeks, or even months. You are working out consistently, maybe on your own or with a personal trainer. And your nutrition is on point!

Then, something happens ...

Maybe it’s a party … travel …a holiday … or even a high stress day at work.

Whatever it is, it’s knocked you off your game - and the fire inside that seemed so strong is now extinguished.

You’ve now begun to miss workouts and your eating is ‘off.'

No point in continuing right? Why would there be … everything is seemingly ruined because you weren’t ‘PERFECT.'

IS YOUR FITNESS GOAL REALLY ABOUT PERFECTION THOUGH?

Hold on buckaroo. It's okay. Everything is NOT lost. The world isn’t ending. You've just had a little hiccup - and yes, you can still hit your goal.

As a registered dietitian, I go through this scenario often with clients. It’s a tough spot that has the potential to send an individual spiraling.

OR, better case scenario, it can be a realization that our fitness journey is never a straight line.

What I like to do here is quickly put things back in perspective with a couple of simple questions:

Am I trying to reach perfection with my fitness goal?
Or am I simply trying to make smart, long-term changes that will transform how I look, feel and move?

We all do it. We put a goal out there and then put that goal up on a pedestal.

By doing this, we get myopic about it, and anything less than perfection is a failure.

Therefore, if we make a mistake, we feel all is lost. It's demotivating. Trying to achieve perfection is the last thing I want you to do.

CHANGING YOUR MINDSET AROUND YOUR FITNESS GOAL

Let's take a step back. Yes, have your goal, but change your mindset and approach to it.

Think of your goal as a moment in time. Not the end all, be all. It's simply a step in the process of getting healthier (stronger, leaner, more mobile and flexible).

I want you to imagine your goal as a by-product of a greater process.

Develop a process of nutrition and a process of consistent activity, and the eventual result will be that goal you had once put up on a pedestal.

NUTRITION AND FITNESS AS A ‘PRACTICE'

We use the term "practice" when referring to yoga, meditation, and pilates. I'd like you to think of nutrition and fitness in the same vein. It takes education and time. Don’t get discouraged.

Develop, and then perform, a process of small, consistent actions daily. No matter how small. Then, when you're ready, layer in other small, consistent actions onto the foundation you've built.

Before you know it, you'll be on your way to feeling better, looking better, and healthier.

The bigger picture is this...trying to be perfect is a futile conquest. Life happens and perfection is never going to happen in the long term.

But, if you can focus on the process and progress, you will have room for error because one meal, one day, or one missed workout does not hamper the long-term benefit.

Give yourself some grace if you do go off track, or go out to dinner, or don't feel like a workout out that day, and make the next meal or day a fresh start.

You're just sticking with the process (not focusing on the moment in time of your goal).

Remember this, PROGRESS > PERFECTION.

EAT WITH A PURPOSE … BE WELL.

Jaime Rothermich RD CSSD LD PPSCxKB CSCS

@functionalelements

functionalelements.net

#JaimeRDLD 8/19/24 #JaimeRDLD 8/19/24

What’s more important for Weight Loss? Protein or Calories?

Recently I was working with a client. Let’s call her Sue.

Sue’s main goal was weight loss, and she was determined to lose 15-20 pounds over the next few months.

As we were talking about her nutrition plan, she hit me with a great question …

“What should my main focus be in trying to lose weight, calorie deficit or protein intake?”

It’s a great question because Sue understands the importance of sufficient protein intake on a daily basis. And she doesn’t want to sacrifice it or the subsequent skeletal muscle mass that it helps support while she is on a mission to lose weight.

WEIGHT LOSS DEPENDS ON AN ENERGY DEFICIT

At the most basic level, weight loss, in and of itself, is dependent on reaching an energy deficit.

And how do I reach that energy deficit?

By taking in less calories than I am burning.

So, even if I eat “unhealthy” foods and remain in an energy deficit, I should still lose weight.

Using more energy than we consume is a must in a weight loss.

PROTEIN INTAKE RELATIVE TO WEIGHT LOSS

Now let’s talk about protein.

Sue is right to bring protein into her weight loss discussion because protein and weight loss have been recently and heavily linked.

However, consuming enough protein won't directly lead to weight loss.

Actually, protein intake that consistently pushes your total caloric intake into a surplus, would cause weight gain.

Why? Because it's the caloric intake that dictates loss or gain, not more or less protein.

PROTEIN’S ROLE IN WEIGHT LOSS

But can the amount of protein you eat affect the likelihood of losing weight?

Yes! Consuming the appropriate amount of protein for your needs can assist with weight loss through greater feelings of satiety, and to a lesser extent, the amount of energy needed for the body to digest and assimilate it (i.e. Thermic Effect of Food).

Prioritizing protein at each meal and snack can reduce the psychological need and intake of other macronutrients (carbohydrates and fat), thus leading to less calories consumed.

LOSING WEIGHT WHILE MAINTAINING SKELETAL MUSCLE MASS

Part of the trickiness of losing weight is to do so without losing skeletal muscle mass.
This is where synching a caloric deficit with protein intake becomes critical, which takes us back to Sue and our original question ...

Which is most important, calories or protein for losing weight?

As stated, weight loss is dependent on an energy deficit.

To reach her overall goal of losing 15-20 pounds, Sue will need to find an energy deficit. Ideally though, she won’t want to lose muscle in the process.

And that will mean increasing protein (while continuing her strength training) to feel fuller and maintain muscle mass.

Keep this in mind …

There is an inverse relationship between energy and protein. The greater the energy deficit (through a reduction in caloric intake and/or greater energy expenditure), the higher the protein intake must be.

Hope this information helps. As always, if you have questions or need some personal guidance, let myself or our team at Functional Elements know … it’s what we do!

Eat with a purpose...Be well!

Jaime Rothermich RD CSSD LD PPSCxKB CSCS

@functionalelements

functionalelements.net

If you need a kickstart to get your fitness, nutrition, and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements has to offer over a period of just 14 days.

#JaimeRDLD 8/7/24 #JaimeRDLD 8/7/24

The pitfalls of eating too few calories

WHY TOO FEW CALORIES SHOULDN'T BE A RECIPE FOR WEIGHT LOSS

As a registered dietitian, I've been doing this for a long time ... counseling clients in their nutrition planning and weight loss efforts.

And one of my pet peeves, when clients indicate the amount of calories they consume, is some arbitrary caloric intake they've chosen, well, "just because."

Typically, I hear 1200, 1500, or some other extremely low number.

You might automatically think that the lower the number of calories consumed the better your shot at losing weight. Not so fast. There are some issues with randomly choosing a number that may be too low.

IT COULD SLOW YOUR METABOLISM

Does anyone want their metabolism to SLOW? I'm pretty sure most of us are trying to get it to either maintain or increase.

But here's the deal. We each need to consume a minimum amount of energy to sustain a healthy functioning body. If we don't reach this minimum it can actually slow our BMR (Basal Metabolic Rate).

For example, if I have a Total Daily Energy Expenditure (TDEE) of 2700 calories, which includes BMR, Exercise, Thermic Effect of Food (energy needed for digestion), and Non-Exercise Activity Thermogenesis (any other daily moving; known as NEAT), and I reduce my daily caloric intake to 1700 calories, I'm not going to have enough energy to support everything I do. Therefore, the metabolism will begin slowing to conserve energy to ensure the most vital functions can work properly.

IT COULD LEAD TO LESS ACTIVITY

Put simply, eating too few calories typically leads to less NEAT.

Why? Because we will naturally and subconsciously decrease any organic daily movement (i.e. taking the stairs, etc.).

As we all know, for most of us, less activity does not help with weight loss.

IT COULD DECREASE SKELETAL MUSCLE MASS

Muscle mass it a hot topic these days ... as it should be!

One of the major drivers of it is the total amount of energy we consume, not just the amount of protein intake.

Without enough calories, even with a high protein content, skeletal muscle becomes very difficult to maintain, much less grow new muscle.

And as a side note to this, being in an extreme caloric deficit, makes it nearly impossible to actually reach the appropriate level of protein.

DETERMINE YOUR PERSONAL CALORIC NEEDS FOR WEIGHT LOSS (OR MAINTENANCE, OR GROWTH)

There's no doubt, if you want to lose weight, you must reach an energy deficit (through a combination of caloric intake and activity).

However, we have to balance this line between reaching a deficit and providing the body with enough of what it needs to function at a high level, while still having the ability to drop weight.

The bottom line?

Don't choose a random daily caloric number to follow, especially one that might be too low (or high if you’re trying to gain weight).

KNOW your personal number. A general range can be determined through some important facts about yourself and a few formulas/calculations. It's different with everyone.

If you would like help determining your range and putting a specific caloric plan together, let me know. As a registered dietitian, it's what I do!

Eat with a purpose...Be well!

Jaime Rothermich RD CSSD LD PPSCxKB CSCS

@functionalelements

functionalelements.net

If you need a kickstart to get your fitness, nutrition and recovery program properly synched, we can help. It's what we do. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements has to offer over a period of just 14 days.

#JaimeRDLD 7/29/24 #JaimeRDLD 7/29/24

Recovery Eating 101: 3 Lessons From A Registered Dietitian

We work out.

We move throughout the day.

And we constantly do normal, human things (like blink, breathe, think, and speak).

Through it all, we are constantly burning calories (aka energy).

Which means RECOVERY (or replenishment) in the form of food/water, sleep and stress relief, become imperative.

RECOVERY IS WHAT GENERATES FITNESS RESULTS IN BETWEEN WORKOUTS

Aside from just keeping our bodies going, recovery is also extremely important to our fitness results.

What most people don't realize about fitness is that it is a three-headed beast: training, nutrition AND recovery.

Synch the three and you generally have the best case scenario for maximizing results.

Most clients that come to us at Functional Elements want personal training. They want to workout, or have a personalized program designed to use on their own.

That's great. Very important to move and strength train.

But what we also try to instill is that it is actually what happens in between workouts that affects results the most.

This is when the body recovers ... where it replenishes what’s been lost. And how it builds itself back up, ultimately even better than before.

MY EXPERIENCE AS A DIETITIAN AND PERSONAL TRAINER: WHAT I PREACH TO MY CLIENTS

I could talk forever about recovery. But there are three main lessons I like to teach my clients that are simple and go a long way.

1) Post-workout NUTRITION

It's what I get asked about the most. "Hey Jaime, what should i eat/drink right after a workout?"

Typically, most people I speak with want to focus singularly on protein. It seems to be the 'sexiest' of the nutrients these days.

However, to optimize muscle recovery (through protein) and replenish our muscle energy in the form of glycogen (the stored form of carbohydrate in the muscles), we could use a nice combination of both PROTEIN & CARBOHYDRATES. (Yes, i said it ... the 'C' word!)

In fact, I often recommend a 2:1 ratio of carbs to protein.

What does this look like?

Reach a minimum of 20-25g of protein with 40-50g of carbohydrate (i.e 4oz salmon + 1.5 cups of sweet potato or 1 scoop of whey protein + 1 slice of Dave's Killer toast with 1T peanut butter and a banana).

Oh, and does it have to be in the magical one hour window after training/exercising? Not necessarily. Within 2 hours is perfectly acceptable to allow the body to do its thing!

2) REHYDRATE

This isn't just about replenishing your water intake. Especially after a particularly intense workout or training in warm weather, I often recommend drinking 150% of the total weight lost from the workout (this means you'll have to weigh yourself before and after training), plus the addition of an electrolyte to your water. For example, if you lose 1 pound (16oz.) of weight pre-workout to post-workout, you’ll need to consume 24oz of fluid.

Adding electrolytes rehydrates the body better than water alone.

Some of my top choices include 1st Phorm Hydration Sticks, ReLyte, and Nuun

3) SLEEP

Remember this ... no matter how well we eat and train, not getting enough sleep will affect recovery and results negatively.

Yep, remember what I said above about fitness being a three-headed beast? When you take one of the three elements out (in this case sleep), things can get derailed.

Seven to eight hours per night of good quality sleep is what the body needs and wants. And that's what we need to give it on a regular and consistent basis.

Ya, ya, no brainer, right? We've all heard this before.

Right, it is a no brainer. The trouble is that most don't adhere to it, and their bodies, brains, stamina, results, etc. suffer because of it.

Don't take this advice for lightly. Turn the screens off, turn the lights out, and make a habit of getting a solid 7-8 hours per night.

Make a deal with yourself to try it. Then, do it. My guess is you won't believe how much better you'll feel, both physically and mentally.

As always,

GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!

If you'd like a little more help putting all the pieces together with a specific game plan, we're here to help. Check out our 14-day 360° kickstart, here.