Jay Stephenson

A youth athlete asked me the other day if running provided stability to my life, mind, and schedule. YES! helpguide.org/articles/healt…

Warmup and cooldown… instagram.com/reel/C9kGv3OJ4…

Wanting and saying that you are working on being mentally tough is the beginning of becoming mentally tough. Going after goals requires you to be aggressive!

Waiting for the rain to clear…OKC

@martykendall2 Marty - I am starting a study looking at higher protein with endurance athletes and also high satiety foods. Is this chart available for the study in a spreadsheet? Jay@runfreetraining.com

How to Use the Satiety/Nutrient Density Food Chart I’m super excited about the power of our updated satiety vs nutrient density vs protein chart. I want to empower Optimisers to find foods they love that align with their preferences and goals. If you’re eager, click this link (on your computer) to start exploring: public.tableau.com/app/profile/ma… For more details, keep reading. Satiety Score The horizontal axis is our updated Satiety Index Score, calculated using a cumulative two-way linear regression using protein, fat, sugar, sodium, calcium and potassium. Our satiety algorithm has been calibrated using 620k days of food intake data from people following a range of diets all over the world to identify the quantifiable factors that align with eating more vs. eating less. You don’t have to understand exactly how it works, but it manages to rank the McDonald's, Pizza Hut and Taco Bell menus on the left-hand side and egg whites, bok choy, and asparagus on the far right and grades everything between. Foods towards the left are engineered to hit your bliss points for these critical nutrients, while those on the right will provide more of these nutrients per calorie and trigger satiety with less energy. Nutrient Density The vertical axis is our nutrient density score. Foods with a higher nutrient density provide more of the 34 essential minerals, vitamins, amino acids, and fatty acids. A perfect score of 100% would be achieved if any food could hit 100% of our Optimal Nutrient Intakes. As you’ll see, no single food gets a perfect 100%. In our Micros Masterclass, Optimisers play the game of nutritional optimisation to combine foods they love to get the nutrients they need without excess energy. You might be surprised to see that there are a number of nutrient-poor, higher-satiety foods toward the bottom of the chart. But the reality is that we don’t binge on nutrient-poor foods like sugar, flour, or oil. If that’s all you have to eat, you probably won’t overeat them, but you’ll be left craving foods designed to hit all your bliss points when they’re available. Protein (%) The colouring on the chart is based on the proportion of energy in the food from protein. Foods shown in red have a low protein %, while foods shown in green have a high protein %. Food Detail If you mouse over any of the foods, a pop-up with additional details about that food will appear. Search Use the search box to find your favourite foods. Popularity If you find the chart is too cluttered, you can show only the foods that are ‘very popular’ with our Optimisers. To expand your repertoire a bit more, select the popular foods. Select ' less common ' to see everything, including many processed and fast foods. Sliders Now, the part I’m really excited about is the sliders, which allow you to filter and find foods that suit your goals. Satiety Maybe you’re interested in losing weight and want a higher satiety but not too high. You can use the satiety slider to zoom in on foods that will increase your satiety from where you are now without showing very high satiety foods that are a bit extreme for your tastes. Nutrient density You can also exclude foods that will provide minimal nutrients while excluding the nutrient-dense foods you’re not interested in (yet). Protein (%) You can also do the same thing with protein % to find the protein level that aligns with your goals. Carbs (g/serve) If you’re concerned about your blood glucose or prefer a low-carb diet, you can dial down the carbs slider to identify foods that contain fewer carbohydrates per serving. Categories and Food Groups Finally, you can dive deeper using the category and food group filters. If you’re a carnivore and want to find more satiating and nutritious options, check out the meat category. Similarly, if you’re interested in a plant-based diet, you can see how vegetables and fruits compare in terms of nutrient density and satiety. Enjoy! If you’re on your phone, you can bookmark this post for later to check out this link on your computer (there’s too much data for your phone): public.tableau.com/app/profile/ma… If you have any questions or suggestions, I’d love to hear them. If you find this tool useful, I’d love you to share it!

Gerald and Natalie Mitchell have a chat with Jay Stephenson on the SuiteRun podcast. Check it out here: suiterun.com/2023/01/112-ro… Spotify: open.spotify.com/show/5Z5l6JnxT… Instagram: SuiteRun Facebook: SuiteRun Apple podcast: Suite run

Anyone else feeling like a champ today?

We love our On’s!!!! Big Peach Running Cartersville!

The groups are forming and the calm before the storm is real!

Taking applications now. Should be ready in Feb or March.

We are looking at you! Come visit these happy people and allow us to encourage your fitness routines!

Wanting your exercise routine to feel better and easier? Sleep is the key to recovery and to perceived exertion! runningmagazine.ca/health-nutriti…

We don’t like sewer gas. Do you have a p-trap? Need one? We got you covered! 706-728-7238

Just found out that Oconee HS in the house!

One is my preferred lifting weather and the other is called getting it done under the cover of night (like a covert Op). Sometimes you have to do it because that is just what you do!

Merry Christmas! These are holiday laughs coming to strait to you!

Strength + Endurance = Balance If you have limited time to workout you can probably still get 20mins of something. As we age we need more lifting and strength work. Let’s balance this 10mins of jogging with 10more mins of strength work! sg.news.yahoo.com/study-just-10-…

This is crazy!!!! Just in time for you last minute shoppers. Please share as these shoes are super hard to come by right now! We just got restocked with more On’s TODAY! We are open til 4pm today! And we are ready for you!

Just hanging with three legends!!!