FAQ: Fasted cardio, nutrition for longevity, and the Fiber "Cocklebur" Effect (W/ Lindsay)

Why does weight loss stall even when you count your drinks? Plus, the truth about fasted cardio and staying active in your 70s. Let’s dive in! Episode Summary: In this listener Q&A episode, we tackle the nuance of nutrition that goes beyond simple "calories in vs. calories out." We discuss why alcohol can halt weight loss despite a calorie deficit , whether fasted cardio actually burns more fat , and how to adjust your diet as you enter your 50s, 60s, and 70s. We wrap up with a masterclass on fiber—explaining why it’s the most overlooked tool for heart health and cancer prevention. Key Takeaways: The Alcohol Variable: Why the body prioritizes alcohol metabolism and how cellular inflammation causes water retention Fasted Cardio Debunked: Why training on empty might actually be hindering your performance and metabolic flexibility. Nutrition for Longevity: Addressing the "Front Porch" phase—how to maintain muscle mass and energy in your 70s. Fiber 101: The difference between soluble and insoluble fiber and why "Keto-friendly" high-fiber wraps might be ruining your digestion. Podcast Chapters (Timestamps) 00:00 – Welcome & Show Season Recap 04:30 – Does Alcohol Stop Weight Loss? (Beyond the Calories) 07:15– The Difficulty of Measuring Liquid Calories 10:45 – Fasted Cardio: Weight Loss Benefit or Performance Hindrance? 15:20 – Teaching Your Body to Use Fat as Fuel 18:50 – Nutrition for the 70+ Athlete: Staying Overlooked No More 22:15 – Why Energy Levels Drop: Hormones vs. Activity 26:40 – The Three Pillars of Aging: Energy, Health Markers, and Strength 31:10 – Fiber Intake: Are You Falling Short? 34:50 – The "Cocklebur" Effect: How Fiber Cleans Your System 38:20 – Soluble vs. Insoluble: Which Foods Do You Actually Need? 41:05– The Danger of Overdoing Fiber: Avoiding the "Keto Wrap" Trap 44:00 – Closing Thoughts & How to Submit Your Questions   Guest & Resource Links: Submit Your Questions: [email protected] Follow Valley to Peak: Valley to Peak Nutrition   Related Episode: When is too much meat too much?