Fitness, Nutrition and Health- All Welcome (Hardcore and “Light”)

[Colorado_mom]

Has anybody tried the David bar? (I might try it, but generally I prefer more real ingredients. I like the Rx bar mentioned.)
https://www.nytimes.com/2025/07/27/business/david-protein-bars.html?unlocked_article_code=1.Zk8.JJWg.P7YtI10ch0nh&smid=nytcore-ios-share&referringSource=articleShare

GIFT LINKS

This link includes a protein calculator. Over time I’ve found a variety of recommendations. My 1g per 2lb of body weight daily goal is way beyond their minimum, in the range for the 1.5x for active people. Protein Guide and Calculator: Find Out if You're Getting Enough in Your Meals - The New York Times

[Youdon_tsay]

Well, I was eating an RX Bar while reading this! I haven’t had a David bar but would love to try one. Interestingly, I recently have had the Built Puff bar mentioned in the article thanks to a give in my Buy Nothing group. That texture is weird, for sure. I love the RX Bar, because of its less-processed nature, but I do wish there was a higher protein count for the calories. I also eat a lot of Pure Protein bars because they have 20 grams of protein for 180-200 calories, but they definitely are more processed.

I’m right about where the exercising number sits in the second article. I keep meaning to post about some reading I’ve done and changes I’ve made to mixed effect. One of the things I read has protein intake SO much higher than I normally get. I’d say 95% of the time I’m between 95-110 and am good with that.

[sushiritto]

Geez, tough to find a current ingredient list of one of those David bars, because they changed it already:

Current?

Past?

I’m not a nutritionist or chemist, but I don’t like the “sound” of E.P.G., Sucralose, and few other ingredients.

Interestingly enough, one of the founders of the David Bar is/was a CrossFitter and founded, but sold, Rx Bar.

Anyway, I’m not a big fan of protein bars, but I’d prefer the Rx Bar over the David for now. Less “nonsense.” And the David bar appears have to have GI side effects.

[Youdon_tsay]

OK, finally have time to write up what I’ve been reading/watching. I suppose that this might be of more interest to women, but happy to hear thoughts from our guy pals. This could go long.

Does anyone follow Dr. Stacy Sims? Her emphasis is women in perimenopause and beyond. I have to admit that I’m a little confused by what she calls HIIT and how to incorporate it into our workout regimen, but after going to see my rheumatologist a couple of weeks ago, I started looking for something different, and something Sims says absolutely resonates.

At my rheumatology appt, my weigh-in was the highest it’s been in three years. She pointed out that I’d only gained three pounds since my last visit but that most of the weight came on in the previous year (13 pounds from October 2023 to October 2024), and I knew that that '23 weigh-in was a few pounds up from my previous low. My mom had a horrible fall in January 2023 that rocked all our worlds and required me to travel to her to care for her for up to a week every month, which meant not eating or working out as I would like. I was fine with some of the gain; I was, uncharacteristically, giving myself grace. However, my mom’s been gone more than a year now, but the weight remains. I’m tired of grace and this extra belly fat.

I know that I am eating the same or times when I don’t, such as on vacation, I know I’ll gain and no big deal. But used to, I’d come home and resume my exercise and eating and weight would come off, but not anymore. Anyway, with the dates and weights in tow, I started trying to figure out what was different. Now, I’m not a slave to the scale, but I am an apple and know that the extra visceral fat on my belly isn’t good for me. Thankfully, my BP was 110/67 so the extra weight isn’t causing other health issues, but it’s frustrating.

So that’s when I started researching and came across Sims. The one thing she says that really struck me is that our HIIT needs to be higher intensity but for shorter duration. And wouldn’t you know, when I went back to look at my exercise journal that I used to keep when I was running in preparation for running 6k for my 60th, I could see the direct correlation between when I was running and when I weighed less. I mean, the dates lined up perfectly. I’m not eating any more now than I was then, but most of my exercise for the past year has been in the zone 2-3 area so touted by Attia and Huberman and which Sims seems to not care for.

So, I’m back to incorporating short bursts of running into my workouts and lifting heavy, as heavy as I can in my home gym. This will be my third week so I’ll let y’all know how it goes. Oh, and she wants us to eat outrageous amounts of protein. No way I can do that.

Anyway, anyone heard of her? Any thoughts?

[sushiritto]

@Youdon_tsay

So, I’m back to incorporating short bursts of running into my workouts and lifting heavy

One can incorporate lifting (lighter) and/or body weight movements into one’s HIIT’s as well.

[sabaray]

I have read both her books - Roar and Next Level. I preferred Next Level as it emphasized the adjustments that need to be made after menopause. The protein is always going to be the issue for me as well. I got interested in Sims thanks to Amanda Brooks “Run to the Finish”.

What seems to be working at the moment for me is five days of exercise. One day is purely cardio, then I work with a trainer twice a week and Pilates twice a week. I add a short, interval run after Pilates. Working out with the trainer is really about circuits - but I’m lifting the heaviest weight I have in a long time. I definitely weighed less when I was running like a lunatic, but that’s not doing it anymore, whereas the HIIT/intervals are.

As an aside, you might like Dr. Jen Ashton’s Ajenda program. I saw her on GMA and did sign up for the three phases she currently offers. A weekly menu, a wellness suggestion, and a weekly workout plan. It is reasonably priced and comes with a community component of other women interested in health and wellbeing. Many of the women have gained weight, but they have lost inches and bodyfat. That’s my goal.

[Youdon_tsay]

I follow her on IG. I liked her recent post about how she has gained four pounds but looks so much more fit.

I am starting to feel like I might need to go back to the gym/work with a trainer. I haven’t worked one on one with a trainer since my 30s.

[sushiritto]

@sabaray

a weekly workout plan

I think this is a very important point. Find a program that appeals to “you” and follow it.

[jmnva06]

In news semi-relevant here. I retired on Friday. Tomorrow DW and I take off on a 28 day road trip to the Canadian Maritimes with friends. This is definitely not a big hiking trip but I suspect there will be a ton of great walks.

Post-trip there are plans for many hikes, walks and trips to the gym

[FallGirl]

Congratulations on your retirement @jmnva06 !

Sounds like you are off to a great start.

[abasket]

I’m convinced that nothing keeps weight down like running - even short distances- coupled with decent healthy eating. But at 65, my running 3-4x a week or more days are done and I’m ok with that!
I do a lot of HIIT videos - or similarly, Tabata. Often a 40 second/20 second routine per movement.

Going with the protein bar talk I listened to a nutritionist talk about how protein bars are overrated because they are not satisfying enough in regards to the number of “chews” - and I have to admit, I don’t want a snack gone in like 5 bites!

She talked about something more filling would be plain yogurt with nuts, fruit and a little protein powder. The process of eating is important to our food intake satisfaction.

[Colorado_mom]

I eat a lot of plain greek yogurt (usually no fat). I don’t add protein powder but sometimes like to add peanut butter powder. Sometimes for snack I talk myself into just half a bar (various brands) with a glass of milk.

[abasket]

Why just half a bar? Is that really
Very satisfying?

[Colorado_mom]

I usually only do bars as evening snack, not meal replacement.

[abasket]

No way is a protein bar taking the place of a
Meal for me. To me that would totally
Be unsatisfying and not enough “chews”.

Part of the eating process is the emotional
Enjoyment - I can’t get that in a 2 minute
Snack.

[ucbalumnus]

@Colorado_mom

I eat a lot of plain greek yogurt (usually no fat).

That in itself can be considered a protein supplement.

[Data10]

@abasket

Going with the protein bar talk I listened to a nutritionist talk about how protein bars are overrated because they are not satisfying enough in regards to the number of “chews” - and I have to admit, I don’t want a snack gone in like 5 bites!

She talked about something more filling would be plain yogurt with nuts, fruit and a little protein powder. The process of eating is important to our food intake satisfaction.

It depends what your goal is with eating the protein bar. If a key goal is a high degree of satiety for a given number of calories, I’d include something in the meal that has high fiber, high volume per calorie (high water %), and more resembles real food, including the chewing you mention. However, I expect most people who eat protein bars have other primary goals.

In most meals, I include real food that has a relatively high protein %. My favorite high % protein food is salmon, which I eat several times per week. The rare occasions I choose food bars relate to their convenience and portability. For example, on the hiking say trip I mentioned earlier, I packed energy bars (in addition to a large sandwich). The bars are portable, light, require no cooking/preparation, store for months without refrigeration, and are palatable. I always pack more than I expect to need, as a backup.

[gpo613]

When people ask me about what I eat during the weight-loss I always tell people to do what works best for you within the parameters that will make you successful.

See I am not a breakfast person. Lately it was has been a protein shake or cheese stick. Lunch is half a sandwich, yogurt, veggie or fruit. Dinner 4 nights a week are Factor Meals. Those range from 400-600 calories. I will have a protein shake with dinner. Then I just try to keep the snacking at bay until I fall asleep. Our best defense is just not to buy stuff.

But for some that won’t work at all. I just say know your calorie amount and make it fit and be a little creative.

[Colorado_mom]

There were a few years where my breakfast was often a Luna bar (or similar) at the desk at the office. It was just Easy. At the time I came up with a goal for bar to have at least as many grams of protein as fat. I still occasionally have a bar for breakfast or lunch if the meal needs to be in the car between other activities. But mostly it’s a cookie-alternative (in packaging that keeps me and hubby from scarfing a huge portion), usually with slightly better nutritional value. I also have a go-to of date/coconut lumps from the bulk store.

[Data10]

I completed a personal record number of intervals during my HIIT workout yesterday. I consider this my most challenging cardiovascular workout. A heart rate graph is above. The peaks and troughs follow a 1 minute on / 1 minute off pattern.

I wasn’t sure how this workout would go, given the number of body parts that were sore or had minor injuries – left knee, calves, lower back, lip, … With the adrenaline and endorphins, I didn’t notice any of the above after a few intervals. I was more surprised that the lack of soreness persisted throughout the night, and is notably better today. Knee and calves are no longer sore and rest is improved.

Other changes during rest of night following this type of workout include improved mood/motivation, blood sugar swings and low appetite → much increased appetite, change in taste preferences (prefer higher sugar and water %, such as fruit or cereal), increased attentiveness following blood sugar recovery (improved learning/memory outside, difficult to fall asleep), physical exhaustion. I schedule my rest days on the day following this workout, during which some of above persists. My taste preferences also change on the following day, in a different way. I currently prefer carbohydrate/calorie rich food with higher sodium content, such as pizza.