Remembering Kevin Moore

Ask The Low-Carb Experts (Episode 13): ‘Low-Carbing Women & Weight Lifting’ | Dr. Cassandra Forsythe


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In Episode 13 of “Jimmy Moore Presents: Ask The Low-Carb Experts,” we were excited to have fitness and nutrition expert Dr. Cassandra Forsythe with us to discuss the featured topic “Low-Carbing Women & Weight Lifting.” Cass is highly-qualified to discuss this topic possessing a PhD in Exercise Science and Nutrition from the University of Connecticut (under the tutelage of former ATLCX podcast guest Dr. Jeff Volek) and a Registered Dietitian (RD). As you can see, she has the educational background to address this critically important subject that is far too often misunderstood or misinterpreted by well-meaning people. Additionally, she is a Certified Strength and Conditioning Specialist (CSCS) and a Certified Sports Nutritionist (CISSN) which means there’s experience there to back up her book knowledge. Cass owns and operates her own gym called Fitness Revolution Vernon in Vernon, CT which in March 2012 won a Readers’ Choice contest for “Best Place to Work Out” in that area. She is very well-known for her expertise in low-carbohydrate diets (co-authoring numerous scientific studies on the subject while a student at the University of Connecticut), nutrition for fat loss, and all aspects of female health which is why she was the perfect one to address listener questions on this topic. I had her as a guest in Episode 154 of “The Livin’ La Vida Low-Carb Show” several years back and we appreciated having the expertise of Dr. Cassandra Forsythe joining us on ATLCX answering listener questions about low-carbing women and weight lifting in EPISODE 13 on April 12, 2012.

Listen to Cassandra Forsythe address “Low-Carbing Women & Weight Lifting”:

  • Women are scared of lifting…but more women now do it
  • There’s an advantage to low-carb when you lift weights
  • Her gym is not a traditional one, but “fun stuff” instead
  • When you use equipment you have to use your whole body
  • First-time lifters should seek out a certified trainer
  • Someone should show you how to do it properly for safety
  • Teaches women how to hit a tire with a sledgehammer
  • Women like to “hit things” to let out the stress
  • Some women can accrue muscle mass easily at any age
  • The hormonal changes can impact how much muscle is put on
  • Metabolic and confidence improves even beyond strength
  • Be sure not to overeat when you are weight training
  • Your carb tolerance will increase if you lift weights
  • Whether a sweet potato would be a great post-workout food
  • There is a benefit from consuming carbs after lifting
  • The study she did on low-carb and exercise performance
  • You have to be cognizant of your calories going too low
  • The role carbohydrates play on hormones in women
  • Decreases in estrogen can make fat loss more difficult
  • She has seen post-menopausal women to see results
  • You have to be patient to produce the changes on low-carb
  • There’s “metabolic slowing” that takes place as you age
  • Adrenal issues exist if cortisol is high in the morning
  • High intensity training not recommended with high cortisol
  • If you’re stressed out, do activities that make you happy
  • Eating protein/fat within 30 minutes of working out
  • Don’t workout if your blood sugar is dropping
  • Do mindful meditating work focusing on liking yourself
  • Counting calories and being way too strict is bad
  • Obsessing about the food you eat will stress your body
  • There’s a lot of “mind work” at play with women and food
  • She requires clients to say nice things about themselves
  • The benefits of HIIT happen when you’re not sitting after
  • Maybe group fitness can help motivate an exercise hater
  • Get inspired by an exercise DVD at home
  • Doing anything is better than doing nothing
  • Perhaps go rock climbing, swim or something you like
  • You can even get a good workout from cleaning houses
  • You can’t workout in the exact same way your whole life
  • When you lose menstrual cycle on low-carb/weight lifting
  • How she lost her period for seven years and got it back
  • When you become too strict with your plan, relax a bit
  • The stress will prevent you from menstruating properly
  • Keep eating Paleo low-carb but stop being “neurotic”
  • After a lot of “nourishing” she got her period back
  • Strong isn’t the new skinny, skinny is the new skinny
  • Stop being controlling, eat when you are comfortable
  • Don’t go off the deep end and eat crappy foods
  • Macronutrient refeeding research is inconclusive
  • Become “less insane” about exercise (take a day off)
  • You won’t get fat if you miss a day or two of exercise
  • Women are so hard on themselves from body image issues
  • Figure models are naturally thin or sacrificing fertility
  • When you have kids, you miss the gym from time to time
  • Like yourself because no one else will like you either
  • Creatine is not needed if you eat a very low-carb diet
  • If you are a powerlifter will creatine become an “edge”
  • The Insanity DVDs are just “stupid stuff” with jumping
  • DVDs at home can work “very well” for some people
  • P90X can help people make “really awesome body changes”
  • Jillian Michaels has excellent exercise ideas
  • You can be successful on low-carb, but don’t cut calories
  • 9: ‘All Things Calories (Calories 101)’ | Mat Lalonde
  • You can’t really accurately count calories anyway
  • Varying absorption rates of calories with each individual
  • Go by “am I too tired” to move, think and exercise
  • Counting calories makes you “neurotic” about your diet
  • You can’t quantify how many calories the body is using
  • Check in and see what your hunger/fullness is like
  • If you eat real food regularly, you’re doing a good thing
  • Eat a protein and three times more veggie than fruit
  • Using a fat like nut butter, butter or other natural fats
  • When you eat right, it takes the stress away from food
  • Fat/protein aren’t addictive until you add carbs to them
  • Doing CrossFit is intense, so you need more carbs/fat
  • Adding in a post-workout sweet potato to prevent cravings
  • Refeeding with just carbs can stoke intense binge sessions
  • It’s possible it may take 6 weeks to become keto-adapted
  • Fatigue on endurance eating low-carb may need carbs
  • Weight lifting is “perfect” when you are eating low-carb
  • Fruit can “shoot right through” you but starchy carbs better
  • Volek/Phinney’s new Art And Science Of Low-Carbohydrate Performance
  • Dr. Stephen Phinney is an amazing asset to low-carb science
  • Abdominal exercises that a larger woman can do standing up
  • 7-second VIDEO: How To Do A Pallof Press
  • New Rules Of Lifting For Abs by Lou Schuler
  • Weight lifting is good for shedding weight
  • You probably don’t need to do any cardio at all
  • Anti-sitting helps you find the benefits of weight lifting
  • Stand-up desks are a great way to improve your fitness
  • Whether L-Carnitine helps while lifting weights or not
  • It works better for endurance capacity than fat loss
  • Powerful antioxidants can help tremendously with recovery
  • Whether she still likes using glucomannan now
  • The “gut issues” she experienced using glucomannan
  • A good multivitamin and Vitamin D can make a difference
  • Fat burners and carb blockers “don’t really work”
  • If you are in great shape, you should be grateful for it
  • Hip/butt/thigh fat is very indicative of a woman’s body
  • Your body will hold fat in various areas for no reason
  • Keep on keeping on at doing the right things for you
  • We don’t all have to walk around in bikinis
  • The images of women with amazing physiques “isn’t real”
  • The menstrual cycle impacts carbohydrate metabolism for women
  • Women can do better eating fat when craving carbohydrates
  • Women can eat more carbs right after their period
  • Women shouldn’t eat more carbs 14 days before their period
  • Everyone is different and you shouldn’t generalize
  • What’s on the horizon in the future for her life
  • The book on pregnancy & weight lifting she wants to write
  • Her work with bio-identical hormone testing
  • She would like to do research again sometime
  • She enjoys applying the research she learned with clients

    There are four ways you can listen to Episode 13:

    1. LISTEN LIVE ON THURSDAY NIGHTS AT 7PM ET by calling (712) 432-0900 or on Skype at “freeconferencing.7124320900”–whether you call or Skype, be sure to use the access code “848908.” You can listen and even participate on the topic discussion by asking your questions directly to the featured expert.

    2. Listen at the iTunes page for the podcast:

    3. Listen and comment about the show at the official web site for the podcast:

    4. Download the MP3 file of Episode 13 [73:11m]:

    If you cannot join us LIVE on the podcast on Thursday nights at 7PM ET, then you can still ask your questions of the expert guests in two ways. First, you can visit AskTheLowCarbExperts.com and fill out the form along the right-hand side of the page under “Submit Your Question” to input your name, e-mail address, the name of the expert you want to ask, and your question for them. These questions will be asked LIVE on the show airing on Thursdays. Or, for your convenience we have set up a way for you to e-mail us your questions directly to AskTheLowCarbExperts@gmail.com. Be sure to include your name, the name of the expert you want to ask your question to in the subject line, and your question on the specific topic of discussion. This is a golden opportunity for you to tap directly into the wealth of knowledge and experience on all things related to healthy low-carb living featuring the best and brightest experts in the realm of health!

    Did you have any feedback about what Dr. Cassandra Forsythe shared about “Low-Carbing Women & Weight Lifting?” Share your thoughts about it in the show notes section of Episode 13. Visit Cassandra’s awesome web site at CassandraForsythe.com. Next week in EPISODE 14 on Thursday, April 19, 2012 at 7PM ET we are very privileged to welcome another bona fide low-carb health expert in neurosurgeon Dr. Larry McCleary addressing the topic of “Diet And The Three A’s: ADHD, Autism and Alzheimer’s.” Dr. McCleary is the retired Acting Chief of Neurosurgery at Denver Children’s Hospital. His latest book Feed Your Brain Lose Your Belly examines the close interconnection between the role of gut health, nutrition and the health of your brain (listen to my interview with Dr. McCleary about this book in Episode 463 of “The Livin’ La Vida Low-Carb Show”). His special areas of expertise involve the neurological system and metabolic medicine which makes him highly-qualified to address the role that diet plays on mental health ailments such as ADHD, Autism and Alzheimer’s. Can these be prevent or even reversed through the use of nutrition? That’s what we’ll be exploring in greater details with Dr. McCleary. Feel free to go ahead and start submitting your questions for Dr. Larry McCleary about the role diet plays in ADHD, Autism and Alzheimer’s disease by using the “Submit Your Question” form (on the right-hand side of the web site) or e-mail your name, the name of the expert you want to ask your question to in the subject line, and your question on the specific topic of discussion to AskTheLowCarbExperts@gmail.com (please keep your questions limited to the specific topic for this episode). If you have any burning questions related to the impact that diet has on ADHD, Autism and Alzheimer’s, then be sure to tune in LIVE on Thursday, April 19, 2012 at 7PM ET to ask your question directly to Dr. Larry McCleary.

    Here are the upcoming experts and topics we’ll be covering on #ATLCX:

    EPISODE 15: April 26, 2012 | Dr. Eric Westman | “Exploding The Low-Carb Myths”
    5-3 to 6-6: NO PODCASTS
    EPISODE 16: June 7, 2012 | Maria Emmerich and Valerie Berkowitz | “Low-Carb, Pregnancy & Kids”
    EPISODE 17: June 14, 2012 | Sarah Fragoso and Jason Seib | “All Things Exercise (Exercise 101)”
    EPISODE 18: June 21, 2012 | David Getoff | “The Truth About Sweeteners”
    EPISODE 19: June 28, 2012 | Julia Ross | “How To Beat Carbohydrate Addiction”
    6-29 to 7-18: NO PODCASTS
    EPISODE 20: July 19, 2012 | Dr. Jonny Bowden | “All Things Vitamins (Supplements 101)”
    EPISODE 21: July 26, 2012 | Nora Gedgaudas | “Are Starches Really Safe?”
    7-27 to 8-15: NO PODCASTS
    EPISODE 22: August 16, 2012 | Dr. Kaayla Daniel | “The Truth About Soy”
    EPISODE 23: August 23, 2012 | Dr. Stephen Phinney | “TOPIC TBA”
    EPISODE 24: August 30, 2012 | Dr. Donald Layman | “All Things Protein (Protein 101)”
    EPISODE 25: September 6, 2012 | Fred Hahn | “All Things Slow Lifting (Slow Burn 101)”
    EPISODE 26: September 13, 2012 | Robb Wolf | “Transitioning To The Paleo Diet”

    Spread the word about this podcast: PLEASE REVIEW THE SHOW ON ITUNES!

    • Philis Hileman

      I thought Cassandra was down to earth practical with her advise.
      Re: the 5-7 intervals I was meaning 1 min. high intensity spaced throughout the day, ie jumping jacks, running in place, push-ups. Heard someone else say that was very beneficial in some ways. The obvious would be just inserting some exercise throughout the days, but just wondered if anyone knew anything additional.

      So true about women being so self critical. We know it and don’t change. But this one is going to. 🙂   (at least try)!   🙂

      • LLVLCBlog

        Cass is a really amazing woman, Philis! She’s been there done that and now trying to help others with the wisdom of her mistakes.

    • I had trouble downloading the MP3 on my Android phone. The downloaded file would not play. Missed out on playing it for my Monday morning commute 🙁

      I haven’t had this trouble with prior podcasts.

    • Mindy Noxon Iannotti

      Thanks for asking my question, Jimmy, great show (aren’t they all, though?? :))  Lots to think about in that hour and some good basic life lessons that we all need to absorb…like RELAX!  I’ve stopped logging my food for the past 2 months and it’s made a big difference – I haven’t gained, haven’t lost so why was I doing that again?  To make myself crazy…I can do that without logging food just fine 🙂

    • missyleigh

      I am getting an error when I try to download this episode.