Ep. 3: Sam Jorgenson-Nutrition & Wellness
Sam is a registered dietitian (RD) and a certified personal trainer at La Crosse Wellness Center. He has done a little bit of everything plus spent a lot of time at EXOS Sports Performance, one of the leaders in the performance world. He combines fitness and nutrition to make a highly effective plan for his clients. He fills us in on all kinds of nutrition knowledge in this episode. Enjoy.
CP Intro Video: Courtesy of Justin Joy of “Elder Pine Media” Contact: firstname.lastname@example.org
0:00-CP Intro Video
0:35-Welcome to CP & Introductions
0:48-Sam Jorgenson, RD, CPT, Nutrition Coordination & Fitness Director at LWC
2:24-What is the La Crosse Wellness Center (LWC)?
4:05-Where does nutrition play into the LWC?
5:10-Nutrition philosophy: starting slow and adding things in.
6:20-As a trainer you only see them for a small define portion of time, it is what they do outside of that time that can make the most difference.
6:34: T-Nation 5 Sets
6:55-Nutrition planning. Individualized vs. Template. Everything based on person's goals.
8:07-Spot reduction claims with fat loss
9:09-1000 Crunches alone won’t give you a six pack if you have some extra body fat to lose
10:37-Cut the gimmicks, eat better.
11:42-Time for a break….
11:44-Clinically Pressed Kickstarter Promotional Video
14:36-And we are back.
14:42-EXOS Sports Performance
15:42-EXOS: Erika Sharp RD
16:09-EXOS Meal Builder
-Breaks it all down for the individual and then puts into template with serving sizes.
-Information on what a serving actually equals.
-Lenient on options but very scheduled.
-Integration with RD and Chef in the kitchen.
17:39-Potential with Cabin Coffee at LWC
Post: Dextrose, Protein, Fish Oil
EAS Options: EAS Hydrate for during/post workout
20:00-Mayo Clinic Sports Performance: Rochester, MN
24:15-How long are people going and training at EXOS?
24:40-Nutrition vs. Fitness vs. Performance: Which one ‘drives’ you more in your life and working with your clients?
26:26-Another break….i.e. Camera shut off, back in a second.
26:30-See we’re back.
26:38-What are your go to approaches and philosophies when it comes to nutrition?
-Calorie base first and where metabolism is at.
-Macro nutrient breakdown
28:36-Protein is a huge struggle.
29:40-”If it fits your macros”
30:55-What do you do with different diets and when people ask questions about the different ones that are in the news at that current time?
32:13-What do people say when you ask them to eat more and eat so much?
33:10-What about timing and recommendations there?
-No/little carbs in the morning. Mainly fats and protein
-Carbs based around working out and activity level.
33:40-”Carb Backloading” (BOOK)
34:28-What goes in your coffee?
Joel: -Bulletproof Beans
-Video: How to Make It
Sam: heavy whipping cream and coconut oil.
35:08-Skip Breakfast? Really? Isn’t it the most important meal of the day?
35:40-What about with athletes? No the idea changes some. Nothing is a one size fits all.
35:42-Misconception: Low fat is the way to go. This era needs to end.
37:28-Healthy saturated fat. It exists.
39:33-The CP Questions
39:43-What is something you believe that others might not or think is crazy?
-High fats are a good way to go.
-Combining fats and protein.
-Getting away from some of the carbs.
43:18-Your body can maintain your blood sugar and you can survive on that. Your body knows how to adapt and it will be ok.
43:43-Three take home tips or the ‘Twitter’ version
Breakfast: remove the carbs.
Fuel your workout but you don’t need carbs all day.
Get on track your next meal if you have a ‘cheat’. Don’t waste your entire day. 80/20 rule.
46:39-What is your most influential fitness purchase under $100?
-Shake Weight…..? Just kidding.
- ‘Carb Backloading’- John Kiefer
- ‘Renaissance Diet’- Dr. Mike Israetel
48:38-What would you tell yourself in your training/education if you could go back 5 years?
-Looking at different sources and educate yourself as much as possible.
-Set your goal and work towards it.
-Figure out what you’re passionate about and then figure out how to get paid for that.
50:26-Where to find you?