Episode 060: Navigating Pregnancy Nutrition featuring Dr. Lindsay Tanskey

Eirinn took over the podcast for this weeks episode and managed to snag Dr. Lindsay Tanskey right before her due date to discuss how she has been navigating nutrition while she is pregnant. In this episode Eirinn and Lindsay discuss the following:

  • The most unexpected part of pregnancy
  • Lindsay’s nutritional philosophy
  • How pregnancy has affected Lindsay’s nutritional approach
  • Supplements and vitamins to consider when pregnant
  • Foods to avoid while pregnant
  • Heartburn and foods that trigger it
  • A migraine remedy
  • Approaching the mindset of eating for two
  • Tips for expecting moms

Intro music created and produced by DJ Rugged One

The Pillars of Health on Instagram: @thepillars_of_health_pod

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Eirinn Carroll on Instagram: @eirinnkc

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Episode 057: Stress Management Strategies featuring Eirinn Carroll

Stress is unavoidable in life. There are also forms of stress that could be classified as good and bad in relation to your health. Bad stress can become chronic and as a result of this prolonged stress on the system we can become susceptible to adverse health conditions. Eirinn joins the discussion with Jon to go over the good and bad forms of stress and strategies to help you effectively manage the bad forms of stress.

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Eirinn on Instagram: @eirinnkc

Episode 056: Trusting the Process & Training Hard featuring Alex Tanskey & Eirinn Carroll

What does it mean to trust the process in a world where we want everything right now? Jon, Eirinn and Alex discuss what it means to really “trust the process” when it comes to your training and also how can you develop the ability to truly train hard?

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

 

Episode 053: A Precision Nutrition Approach to Food featuring Eirinn Carroll

Eirinn Carroll is a strength coach and also a Precision Nutrition level one certified coach. In this episode, Eirinn discusses how she approaches food with her clients and how to go about applying a precision nutrition lens to such a complex topic. They also jump into topics such as food principles, the perfect diet, creating new habits when it comes to food and why you need to establish skills when it comes to food choice and preparation.

Show Notes

The Precision Nutrition Hand Portion Infographic

Precision Nutrition website: https://precisionnutrition.com

Precision Nutrition on Instagram: @precisionnutrition

Social Media 

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Eirinn Carroll on Instagram: @eirinnkc

Jon Carroll on Instagram: @jon.carroll6

Episode 052: From Harvard to Kingston City FC & Making Your Dream a Reality featuring Oliver White

Oliver White is a soccer player with Kingston City FC, an Australian soccer club from Clayton South, Victoria. Kingston City FC compete in the National Premier Leagues Victoria. Oliver grew up in Boston, Massachusetts and played club soccer with multiple teams while growing up in the US. He went on to play collegiate soccer at Harvard University as a student athlete where he tallied nine goals and five assists over the course of his collegiate career. Jon and Oliver crossed paths as Oliver was preparing to play in a series of trial games in Boston for scouts from professional soccer clubs. Topics discussed in this episode include:

  • What Oliver misses most about home
  • Kingston City FC season review
  • Biggest learning moments as a collegiate athlete
  • Most enjoyable aspect of being a student athlete
  • Advice for people who want to make their dreams a reality
  • What US soccer needs to change in order to be successful
  • Pre-game preparation strategies
  • Post game recovery routine
  • Reasons to track sleeping patterns
  • Stress management techniques
  • Nutritional approach to game days
  • Premier League discussion

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Social Media Links

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepilarsofhealthpod

Oliver White on Instagram: @owhitechucks

Oliver White on Twitter: @ollywood7

Episode 048: Why Success Should Not Be Based on Fat Loss featuring Alex Tanskey

Is fat loss the marker by which you measure success in the gym? If so, Alex and Jon go over why that needs to change and what else you can focus on instead. Building healthy habits, training to lead a longer life and learning that the long game is the goal are just some points discussed in this episode. Other topics include:

  • “The Leaky Ceiling” analogy for using exercise for weight loss
  • Strength has a greater purpose
  • Leg & grip strength in relation to life expectancy
  • Looking at other strategies apart from fat or weight loss
  • Build the right habits
  • Why you shouldn’t follow instagram celebrity workouts
  • The difference between working out and training
  • Are you getting better or just sweating a lot?
  • Why we need to view exercise as a way to increase our life expectancy
  • Structuring your conditioning days
  • Why high intensity is not a long term plan
  • Shifting your mindset when it comes to fat loss

 

Show Notes

Leg Strength Study:

“Leg Strength Predicts Mortality in Men But Not in Women With Peripheral Arterial Disease”

Grip strength Study:

“Association of Grip Strength With Risk of All-Cause Mortality, Cardiovascular Diseases, and Cancer in Community-Dwelling Populations: A Meta-analysis of Prospective Cohort Studies”.

The Constrained Model of Energy Expenditure that Joel Jamieson referenced:

“Increases in Physical Activity Result in Diminishing Increments in Daily Energy Expenditure in Mice”.

The Tabata study:

“Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max”.

Article: “Why the High Intensity Mindset has Failed Us All” by Joel Jamieson

 

Social Media

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

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Alex Tanskey on Instagram: @alextanskey

Jon Carroll on Instagram: @jon.carroll6

The Pillars of Health Podcast celebrates being one year old this week! Eirinn and Jon discuss a vast array of topics including some of the challenges early on associated with getting the podcast started. Some other topics that come up in this weeks episode include:

  • A review of podcast episodes
  • Inspirational podcasts we listen to
  • Podcast statistics recap
  • People that helped contribute to the content of the podcast
  • World Cup discussion
  • The down low on natural deodorant

Leave a review of the Pillars of Health Podcast on iTunes

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Kaitlyn Pimentel is a PGA member and former collegiate golfer at Methodist University. She is now a strength coach who incorporates an all around approach in order to help the people she trains. Kaitlyn’s phrase, “It’s not just about sets and reps” is a refreshing approach which we fully support here at The Pillars of Health. Jon and Kaitlyn also discuss the following:

  • Online coaching
  • Kaitlyn’s philosophy when it comes to coaching women
  • Why women need to track their period
  • Tips to optimize a woman’s training program
  • The impact of caffeine on the menstrual cycle
  • Dealing with negative self talk and body image issues
  • Why women need to lift heavy
  • How Kaitlyn manages the Four Pillars of Health

Show Notes

 

Period Tracking Apps: iperiod, Clue, Kindara

Book: “The Hormone Reset Diet” by Dr. Sarah Gottfried

Book: “Spark” by John J. Ratey & Eric Hagerman

 

Social Media

E-mail the show: thepillarsofhealthpod@gmail.com

Review the Podcast on iTunes

Kaitlyn on Instagram: @felixfortisgolffitness

Kaitlyn on Twitter: @ksharpgolf

Golf Digest Article: “Ditch the Treadmill: Here’s a Better Cardio Routine for Golf”

The Felix Fortis Blueprint

Felix Fortis Website: www.felixfortisgolf.com

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

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