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    Intermittent Fasting: Reviewing the Research

    • January 16, 2022
    A plate of food with a clock sitting next to it

    Intermittent fasting (IF) has been a hot topic lately. It is a diet strategy in which you are to consume your total days’ worth of food in a specified window of time. Depending on who you talk to, the duration of that window and when it starts can vary. One of the more popular windows […]

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About Me
About Me

I'm Jay Short, registered dietitian, sports and performance expert, and the face behind Rise Nutrition. I love bringing you the latest research, practical tips, recipes and more so that you can use food to help you reach your health + performance goals.  Learn more about me here.

 
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DISCLAIMER: The information provided on Rise Chiropractic & Nutrition is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem without consulting a qualified healthcare provider. Rise Chiropractic & Nutrition, LLC is not liable for how the information is used and cannot be held responsible or guarantee any results. Links throughout this site may also contain affiliate links. Please be assured, that these are all products I personally use and/or recommend. There is no additional cost to you, and often times when you use my link, you will save money with my exclusive discounts and coupons.
Dragging yourself through workouts? Struggling to Dragging yourself through workouts? Struggling to stay focused at work? You’re not lazy — you’re likely underfueled. I see this pattern constantly with new clients: they’re eating “clean,” training consistently, but still feeling depleted by 2pm. Here’s what’s typically missing: 1️⃣ Adequate carbohydrates for your activity level (yes, you need them) 2️⃣ Protein distribution throughout the day (not just one massive dinner serving) 3️⃣ Your hydration strategy is lacking (water alone isn’t cutting it) 4️⃣ You’re missing out on your post workout nutrition The solution isn’t more coffee or pre-workout. It’s building a fueling system that matches your output. Energy isn’t just about calories — it’s about timing, composition, and consistency. Something I’m super passionate about is that we don’t guess. We track, adjust, and optimize— and build a game plan just for you. Send this to your workout buddy who’s always complaining about being tired — or DM me the one aspect of your nutrition you’re most uncertain about. Let’s solve it. #performancenutrition #nutritioncoach #athletefuel #energyoptimization #recoverynutrition
Why Your Recovery Isn’t Working (And What to Do Why Your Recovery Isn’t Working (And What to Do Instead)👇 Training hard without recovering smart is like driving your car without ever stopping for gas. Most people focus on what they do in the gym—but they’re missing the hours between workouts where actual progress happens. Signs your recovery isn’t keeping up: 🔹 You’re always sore, even on rest days 🔹 You wake up feeling exhausted even after a full night’s sleep 🔹 You rely on caffeine just to function Fix Your Recovery By: 1️⃣ Fueling post-workout: Eat as soon as you can after training (at least get 25-30g protein) 2️⃣ Sleeping strategically: No screens before bed, consistent bedtime, hydrate early 3️⃣ Moving on rest days: Recovery isn’t just sitting still—try mobility drills, walks, stretching or yoga Elite athletes prioritize recovery as much as training. If your performance isn’t improving, it’s not about doing more—it’s about recovering better. Which one do you struggle with most—fueling, sleep, or active recovery? Drop a comment! #PerformanceNutrition #ElitePerformance #RecoveryScience #614Fitness #SportsNutrition #OptimizeYourHealth #EvidenceBased #ColumbusWellness #StrengthTraining
The biggest lesson I learned from working with pro The biggest lesson I learned from working with pro athletes? Elite performance isn’t about doing it all - it’s about doing the right things, at the right time. ⚡️ That lesson hits different now as a dad. Between running Rise, staying on top of my own health & fitness, and wanting quality time with Nicole & Pax, I’ve had to get serious about optimization. Here’s what’s working: Night-before planning: 10 minutes to reflect on my day and map out my non-negotiables for the next day Early morning block for me: 5AM club anyone? Starting my day with a workout helps me fill my cup before showing up for everyone else Being intentional about phone free moments for family time The game changer? Treating my daily schedule like I used to treat pro training blocks - being realistic about energy management, not just time management. Because showing up as your best - whether that’s as a dad, business owner, or in your training - isn’t about superhuman effort. It’s about strategic execution. Fellow busy dads - what’s your go-to strategy for staying on top of it all? 💪🏼 * #DadLife #HighPerformance #BusinessOwner #ColumbusOhio #FamilyFirst #OptimizeYourLife #PerformanceMindset #614Wellness #EntrepreneurLife
When I am working with pro athletes, the biggest p When I am working with pro athletes, the biggest performance drops always came from overlooking the basics - especially in winter. Here’s what I learned about winter training optimization that applies whether you’re an elite athlete or a busy parent: ▫️ Your body needs 15-20% longer to warm up in cold weather (yes, even indoors). Skip this and you’re compromising every rep. ▫️ Cold air dehydration is real - you’re losing 42% more fluids through respiratory water loss when training in winter. Watch for afternoon fatigue as your first sign. ▫️ Winter sweat has a higher sodium concentration, even though you’re sweating less overall. This is why your regular hydration routine might not cut it right now. Game-changing winter protocol: 1. Intentional dynamic warm-up 2. Strategic hydration (I track mine in our new app) 3. Electrolyte timing (especially post-workout) Currently using this approach with both pro athletes and our Rise Nutrition clients - because elite performance principles work for everyone. What’s your biggest winter training challenge - staying warm, staying hydrated, or staying motivated? * #PerformanceNutrition #ElitePerformance #WinterTraining #RecoveryScience #614Fitness #SportsNutrition #OptimizeYourHealth #EvidenceBased #ColumbusWellness #StrengthTraining
Ever wonder why some people seem to bounce back fa Ever wonder why some people seem to bounce back faster? Here’s what I’ve learned from years in sports performance: recovery isn’t just about rest - it’s about strategic habits that fit into real life 🎯 My daily non-negotiables that aren’t food related which anyone can implement: 1️⃣ Dynamic mobility work (10 min daily) 2️⃣ Contrast therapy (hot/cold showers or sauna/ cold plunge) 3️⃣ Sleep optimization (7-8 hours AND a consistent schedule) These are the same practical strategies that work for busy parents, weekend warriors, and yes - even high-level athletes. At @risechiropracticandnutrition, we love seeing how these simple habits transform our community’s everyday performance. 💬 What’s your favorite way to recover? Share below - I love learning from this community! . #recoveryathletes #columbusohio #614fitness #performancetraining #athleticrecovery #recoverytools #mobilitytraining #sleepoptimization #strengthandconditioning #sportsperformance #strengthcoach #fitnesspro #columbusfit #614athlete #healthoptimization #biohacking #performancecoach #pelotonathlete #recoveryday
🚫⛔️ ALERT: Athletes, Listen Up! ⚠️🚨 🚫⛔️ ALERT: Athletes, Listen Up! ⚠️🚨 Swipe left to learn why that post-game drink might be slowing down your gains! 🏋️‍♂️🍺 🚦 Red Light: Alcohol & Athletic Recovery 🛑 Whether it's post-game celebrations or just hanging out for the holidays, alcohol can be a party crasher for athletes. More than one study has emphasized that alcohol can hinder muscle growth, spike cortisol, and tank testosterone levels. Not exactly the winning combo you're looking for! 🏆🚫 💡 Bright Side: Optimize Your Recovery 💤🍏 ✅ Sleep Tight: 7-8 hours of sleep boosts muscle growth and repair. ✅ Fuel Up Right: Veggies, protein, fruits, and whole grains are your recovery squad. ✅ Move It: Light activity like walking or foam rolling eases soreness. ✅ Hydrate: Keep the fluids flowing for nutrient delivery and inflammation control. 🍺🚫 Alcohol Alternatives: Moderation is key as you don’t have to completely give it up! Consider @AthleticBrewing for a non-alcoholic option though for a readily available alternative. If you do drink, create a 48-hour buffer before and after games to dodge alcohol's curveballs. ⚾️🥤 This being said, if you just won a championship cheers to the celebration 🍾 shoutout @columbuscrew 🎉🏆🎉 Tag your teammates and spread the word! 📢 #AthleteLife #RecoveryGoals #NoToAlcohol #SportsNutrition #AthleteRecovery #Athlete #AlcoholFree #PeakRecovery #AthleteNutrition #Performance #PeakPerformance
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