In episode 44 of Lifting, Running, and Living, coaches Kelly and JK share updates from their personal lives, including Kelly’s ongoing house renovations and her new lifting focus and JK’s updates on his Run Club attendance and cardio sessions.

The main segment dives into two research studies on nutrient timing. The first study explores the impact of protein timing on muscle growth.

The second study examines the effect of delaying carbohydrate intake post-exercise on next-day performance in high-intensity interval training. The episode provides actionable insights on how nutrient timing can enhance training outcomes depending on the athlete's routine and goals.

00:00 Welcome and Introductions

00:19 Kelly's Home Renovation Update

05:07 Kelly's New Lifting Focus

14:39 JK's Running and Cardio Updates

20:58 True Crime Stories and YouTube Algorithms

26:30 Hot Dogs and Protein: A Smooth Transition

27:06 Protein Timing for Muscle Growth

28:15 Study Insights: Protein Timing and Muscle Growth

31:40 Practical Applications of Protein Timing

46:05 Delaying Carbs: Impact on Next Day Performance

50:35 Study Insights: Carbs and Performance

53:46 Practical Applications of Carb Timing

01:03:12 Concluding Thoughts and Listener Engagement

Links:

Does delaying carbohydrate consumption after exercise impair exercise performance the next day?: https://examine.com/research-feed/study/d3kDzd/

Protein timing for muscle growth: Exploring the postworkout “anabolic window”: https://examine.com/research-feed/study/9oxRGd/

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In episode 43 of 'Lifting, Running, and Living,' hosts Kelly and JK share personal updates and discuss recent travel experiences.

JK details his recent travels and shares observations from different gyms along the way.

The episode also features a recap of Kelly's San Diego 5K race, where she achieved a notable post-collegiate personal record.

The main topic of discussion focuses on a study exploring how caffeine can counteract the negative effects of sleep deprivation on athletic performance, with emphasis on its impact on 10K time trials. The hosts delve into the study's methodology, findings, and implications, while also adding their own insights and considerations.

00:00 Welcome and Introductions

00:17 Travel Updates and Gym Observations

03:58 Misguided Gym Advice

11:50 Bone Density and DEXA Scan

15:21 San Diego 5K Race Recap

28:53 Race Recap and Transition to Sleep and Caffeine

29:12 The Fun Article on Sleep and Caffeine

32:15 Understanding Caffeine's Effects

39:09 Study on Caffeine and Sleep Deprivation

44:34 Discussion on Study Results

52:02 Personal Experiences and Final Thoughts

56:16 Conclusion and Listener Engagement

Links:

https://examine.com/research-feed/study/983Mb0/

https://pubmed.ncbi.nlm.nih.gov/39438312/

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠

In this episode of Lifting, Running, and Living, hosts Kelly and JK reflect on their achievements and lessons from 2024, and discuss their plans, goals, and intentions for 2025. They revisit what they decided to take from 2023 into 2024 and evaluate their successes.

Kelly shares her experiences with morning routines, and reading habits, and talks about reducing screen time. JK discusses cultivating presence, the evolution of his fitness training, and organizing his personal and digital life.

Both hosts outline what they will carry forward into the new year, including personal projects and lifestyle changes.

As a fun twist, they also reveal their words of the year for 2025, aiming to inspire listeners to set and re-evaluate their own goals.

Join them as they wrap up the year and set the stage for new adventures and growth.

00:00 Introduction and Episode Kickoff

01:12 Reflecting on Last Year's Goals

02:47 What We Took into 2024: Training Category

11:31 What We’re Taking into 2025: Training Category

23:48 What We Left in 2023: Training Category

33:49 What We Took into 2024: Living Category

42:30 What We’re Taking into 2025: Living Category

50:25 What We Left in 2023: Living Category

58:25 What We’re Leaving in 2024: Living Category

01:09:44 Choosing Words for the New Year

01:15:37 Wrapping Up and Listener Engagement

Follow the pod at ⁠⁠⁠@liftingrunninglivingpod⁠⁠⁠

Email us at ⁠⁠⁠liftingrunninglivingpod@gmail.com⁠⁠⁠

Follow JK at ⁠⁠@coachjkmcleod⁠⁠

Follow Kelly at ⁠⁠@coachingklutz⁠⁠