BJJ Athletes STOP Overthinking Your Nutrition!

Elbows Tight Podcast: The Beginners Journey Through Jiu-Jitsu

Rose Miller discusses her new nutrition company and her approach to helping people improve their health and lifestyle. She emphasizes the importance of understanding the overall lifestyle and mental side of nutrition, rather than focusing solely on aesthetics or weight loss. Rose also addresses common misconceptions about nutrition, such as the belief that certain diets like keto or carnivore are the best for everyone. She explains the importance of individualization and finding what works best for each person's goals and needs.

Rose also discusses strategies for improving satiety and tracking progress. In this conversation, Rose discusses various aspects of nutrition for athletes, particularly jiu-jitsu athletes. She emphasizes the importance of tracking macros and portion sizes to achieve specific goals. Rose also highlights the difference between eating for performance and eating for aesthetics or general lifestyle. She advises against excessive weight cutting and encourages athletes to focus on building muscle and improving performance.

Rose also addresses the topic of supplementation and recommends certain supplements like creatine and fish oil. She discusses the misconception around glycemic intake and the importance of incorporating nutrient-dense foods. Lastly, Rose shares her advice for those starting their nutrition journey, which includes portioning out foods and focusing on incorporating helpful foods rather than eliminating certain foods.

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Chapters

00:00 Introduction and Warm-up 03:10 Empowering People to Improve Their Health 07:21 Challenges with Nutrition for Jiu Jitsu Athletes 09:17 Helping Clients Transition from Fad Diets 12:33 Fundamentals of Nutrition: Macros and Their Role 16:05 Building Satiety and Making Practical Food Choices 31:42 Improving Satiety and Strategies for Portion Control 36:30 Tracking Weight and Progress 41:44 Tracking Macros and Portion Sizes 45:39 The Pitfalls of Excessive Weight Cutting 48:00 Supplementation for Performance and Recovery 53:20 Weight Loss vs. Weight Cutting 56:35 Effective Weight Cutting Strategies 59:45 The Role of Supplements in Nutrition 01:02:03 Choosing the Right Protein Supplement 01:06:15 Incorporating Nutrient-Dense Foods