Continued Education Resources

If you're looking to learn more on your own, here are a few of my favorite low cost or no cost education resources.

01 Dr. Layne Norton

I have him #1 for a reason. Not only does Dr. Norton have extensive experience in natural pro bodybuilding and pro raw powerlifting, he has a PhD in Nutritional Sciences and is widely published in the scientific community on topics like leucine and it's effects on muscle protein synthesis as well as metabolic adaptation. He's well known for debunking common nutrition myths and educating the masses on the value of reverse dieting. He has all sorts of educational resources available everywhere from YouTube, his website www.biolayne.com, podcasts, Instagram (@biolayne), as well as his books, "The Complete Reverse Dieting Guide" and "Fat Loss Forever."

02 "Lean & Strong: Eating Skills, Psychology, & Workouts" by Josh Hillis

If you've ever worked with me, you know I teach mindful strategies first and foremost, before I ever implement more specific tools like tracking macros. If you're interested in acquiring skill and strategies for navigating your daily nutrition choices, without focusing on calories or grams, or if you learned to track macros first and feel like you can't navigate food without tracking, "Lean & Strong" is a great option for you. It provides simple, do-able exercises to practice, right along side the research.

03 "The Body Image Workbook" by Dr. Thomas F. Cash

I find body image dissatisfaction is a common inspiration for habit change for many of my clients so it only makes sense to include my favorite educator and resource for it on this list. In "The Body Image Workbook", Dr. Cash compassionately explains what body image is, what influences it, and accompanies that all with useful prompts and exercises. What I especially love about this workbook is that it helps build a greater understanding of body image beyond just body acceptance AND you can take immediate and clear action steps to improve your body image within the first 5 min of reading.

04 "Maintenance Phase": A Podcast hosted by Aubrey Gordon and Michael Hobbes

If you enjoy learning about health fads, wellness scams, and terrifying nutrition advice, this is podcast is a must. It's the perfect mix of casual conversation, evidence based research, and "No, really...WTF." Topics already covered: the food pyramid, "the French Paradox", the Body Mass Index, and Oprah Winfrey.

05 "The Dialectical Behavior Therapy Skills Workbook" by McKay, Wood, and Brantley

I know, I know, hear me out though: emotional regulation and wellness is one of the most influential factors in your nutrition and fitness journey. Why? Emotions influence behavior. Consider all the times you were bored, stressed, upset, anxious and it negatively impacted your choices around food. The more awareness, skills, and practice you have here, the better.

06 "Metabolism Made Simple" by Sam Miller

Interested in the science behind why most diets fail? This book explains just that. "Metabolism Made Simple" takes complicated nutrition science and boils it down into easy-to-understand takeaways. It's a great read no matter where you're at in your journey, but I especially recommend this to trainers who want to be able to encourage their clients to take their nutrition more seriously.

07 "Mindset: Changing the Way You Think to Fulfill Your Potential" by Dr. Carol Dweck

Dr. Dweck is one of the world's leading researchers in personality, social psychology, and developmental psychology. This particular read is on the premise of fixed vs growth mindsets and how they can make the difference between holding ourselves back or reaching our full potential.

08 "The Muscle and Strength Pyramid: Nutrition" by Eric Russell Helms

Helms takes the overwhelming abundance of nutrition research out there and funnels it into a pyramid of importance so you know what action steps will make the biggest impact for the time and energy you're able to invest. While I love evidence based resources, I like them even more when they're easy to understand and provide clear action steps you can take and apply to your own life. This read checks that box!

09 "Female Athlete Nutrition": A Podcast hosted by Lindsey Elizabeth Cortes

Lindsey Elizabeth Cortes is a sports dietician who serves both professional and recreational athletes. Her podcast is all about female athletes and common challenges they come across, like disordered eating, body image dissatisfaction, hormonal imbalances, RED-S, and performance anxiety.