Our second episode spotlights one of our co-founders, Christopher Rocchio. He is the mastermind behind a lot of the research that goes into the shows. Chris is a trainer & health coach that specializes in meal plans and training clients to hit their personal fitness goals. In this podcast, he lays out some of his methods and approaches to both of these topics, as well as covering supplementation, rest & recovery, and optimizing your nutrition.
In this episode you’ll learn:
- How he worked through an injury
- Why he prioritizes strength training and the benefits including:
- Body composition
- Fat loss
- Fat-burning; pre-workout nutrition; storing fat
- Post-Workout nutrition and timing your carb intake
- Vitamins & supplements
- Essential Amino Acids, Whey Protein, Carnitine, Beta Alanine, Magnesium, Probiotics, Zinc
- Fish Oil – If you get a strong fishy burp after taking fish oil, it’s most likely rancid. If you cut the geltab open and taste the oil, it should taste fresh & mild.
- Don’t over-train and take rest days
- Sleep and growth hormone
- Inflammatory foods vs anti-inflammatory foods
- Alcohol and how you body prioritizes metabolizing the alcohol before it burns the food
- Study showing no overall difference between fasted vs fed workouts
- Chris’ post on Alcohol: https://www.instagram.com/p/BvHFojtgIyS/
- Connect with with Chris here: @Chris.Rocchio_Fit
- Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
- Avoid sugary drinks and fruit juice. These are among the most fattening things you can put into your body, and avoiding them can help you lose weight
- Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months
- Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones
- Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is crucial.