Podcast: Sports Nutrition and Sports Dietitian

[embedyt] www.youtube.com/watch?v=L9yXI6Nq-oE%5B/embedyt%5D

PODCAST: Dr. Alex Jimenez, a chiropractor in El Paso, and Kenna Vaughn, a health coach in El Paso, TX, introduce Taylor Lyle, a sports dietitian in El Paso, TX, to discuss the importance of nutrition and diet for young athletes and professional athletes. Taylor Lyle discusses her experience in sports nutrition as she describes how it is that she chose to become a sports dietitian. With her tremendous knowledge in nutrition and diet, Taylor Lyle now has a new goal of helping athletes in El Paso, Texas improve their overall health and wellness as well as enhance their performance. Taylor Lyle is also willing to help anyone who wants to achieve overall health and wellness. Dr. Alex Jimenez, Kenna Vaughn, and Taylor Lyle conclude the podcast by discussing their future plans towards helping athletes understand the importance of nutrition and diet. – Podcast Insight

[00:00:00] OK. So today we’re going to be presenting an amazing young lady who has hit the El Paso Times. Taylor Lyle. She comes from a lot of different places. And we’re gonna be discovering exactly how she has contributed to our El Paso community. And she’s an amazing addition because El Paso is a town that needs a lot of different talents. And a lot of us sometimes don’t know what the talent is. [00:00:38][26.5]

[00:00:39] And as you can see, I’m way over here on the picture. We’re running in our COVID era. COVID era. Yeah, no, let’s go ahead and show them the whole studio a little bit. And during this COVID era, we function with distancing and we have complexities. But today, we’ve tested everybody out here that we are unfazed at this time. So we’re going to be making sure that we talk about issues that are pertaining to wellness and fitness. And Taylor Lyle comes with a lot of great experience. Taylor, hi. How are you? And we’re gonna introduce her. Taylor, tell us about yourself. Because we’re excited to see you. We got to meet you in the process of looking up at the highly talented individuals in El Paso. And you are one of the ones that came in as one of the health coaches, fitness trainers. Tell us about who is Taylor Lyle? Tell us about what’s the beginning? What started your story? [00:01:34][55.0]

[00:01:35] Yeah, well thanks. I started as an athlete growing up. I played competitive soccer, basketball, and volleyball. And through my own experience, I, you know, found out how nutrition impacted my performance and my overall health. So, you know, as an athlete on the go here looking for quick choices. So a lot of times it ends up being fast-food restaurants. And with that, you know, it really just didn’t sit well with me before competition or after. So I had packed my own things in advance. Saw how that really impacted not just my energy, but performance and just, you know, my physique as well. So that’s really where I got started in sports nutrition. And then I continued on. I went to the University of Oklahoma and I got my bachelor’s degrees in nutritional sciences. When I was there, I got to volunteer as a sports nutrition student. And so with that, it just reaffirmed, you know, my decision to take this career path. So I have over seven years of experience in sports nutrition and a variety of sports. And I’m a certified specialist in sports dietetics. And so with that, I have a variety of backgrounds with collegiate high school and professional athletes as well as in the military setting. [00:02:55][80.7]

[00:02:56] So that’s an amazing story. One of the things that we see here is that when we look at this resume that you have here, what we’re seeing is that you’re highly, highly, highly brought in by a lot of different talented individuals. They kind of saw you from a distance. How did El Paso end up finding you, tell us a story about that? [00:03:15][19.1]

[00:03:16] Well, I got sought out by a recruiter to work with the Army. And so with that, it just it really was the timing was right. I was ready to relocate back to Texas. That’s where I’m from. I was in West Virginia at the time, helped create their football program. [00:03:34][17.3]

[00:03:34] Football? Can you help UTEP? Can you help the UTEP miners? [00:03:41][6.8]

[00:03:42] You know if they wanted me to I’d be more than happy to assist them with their nutritional needs. But yeah, I have a strong background. I have experience with that. Oklahoma, Clemson, Oregon football as well. [00:03:53][11.8]

[00:03:54] No way. [00:03:58][4.1]

[00:03:58] They’re the Tigers. Okay. [00:04:05]

[00:04:09] And then I had the opportunity to spend two seasons with the Dallas Cowboys and then obviously West Virginia after that. [00:04:15][6.4]

[00:04:16] Yeah. You spent some time with the Dallas Cowboys. Tell us about that a little bit. Yeah, it was really great. [00:04:19][3.8]

[00:04:21] You know, professional athletes, they’re a little bit more in tune with their body. You know, they’re just competing at a very high level. And so it was really great. I loved everyone that I worked with and I just really learned a lot. I got to do a lot more testing. We looked at, you know, muscle glycogen. We got to do all sorts of body composition tests. [00:04:42][21.4]

[00:04:42] These guys have the endless funds. Yeah, they really do. [00:04:45][2.6]

[00:04:45] And just, you know, the nutritional you know, whether it was supplements or just different foods we could use, we really just, we’re really fortunate with the resources we had. [00:04:57][11.3]

[00:04:57] So we’re gonna be talking about mindset and all that kind of good stuff. So don’t let me forget, Kenna, about mindset. Well, one of the things that we’re looking at here that we want to discuss is how that talent can translate to the people here in El Paso. There’s a lot of fitness, a lot of mental positioning, and a lot of dieticians. Were you able to work with different types of providers with Dallas? [00:05:18][21.5]

[00:05:19] Yeah, and honestly, really, in a lot of my experiences, I mean, you work with drinking, conditioning, coaches, athletic trainers, doctors, sports medicine, sports psychologists, play a huge role. Also, family. Sports psychologists. [00:05:32][12.8]

[00:05:33] OK. [00:05:33][0.0]

[00:05:34] Yeah. So they were, you know, implemental pads for the athletes. And then you have all sorts of support, whether that, you know, in college is academics, life after sports. And, you know, just different things, how to survive out in the community. And then, you know, professional, they have to also participate in community service. And so they just really have a lot of basically everything. [00:05:59][25.4]

[00:06:00] The athletes have to participate in community service? Okay, great. Did you work with any of the doctors out there? Because from my point of view, when I look at an athlete and when I look at our athletes here, because we have a lot of great athletes in El Paso, I mean, a talent that just comes and goes. One of the things that happen is no one really pays attention to the nutrition people until they’re hurt. And that’s true. That’s what happens when oh, now that you know, because now I’m making ten million dollars a year. Right. As a football player and my ACL just snapped. Right. So I know that part of it’s going to be the surgeon. OK. And part of it’s going to be the rehab. But the most important thing there is the dietitian. OK. So as the person that works with the dietary changes, tell me a little bit about how you were able to assist. You know, athletes return back to to get their dreams back. [00:06:48][48.7]

[00:06:49] Right. So there’s a lot of different modalities. I mean, obviously, it depends on the injury. But, you know, most importantly, you want to make sure that they’re consuming enough calories. And then from there, you know, they’re getting adequate macronutrients. So you look at, you know, carbohydrates, depending on the…it’s generally lower. Right, because you have decreased physical activity level. Right. They’re not as mobile. And then, you know, protein. You need that for tissue and repair and sorry. And so with that, it’s, you know, you need adequate protein. Higher, higher needs generally. And then, in fact, you need that for reducing inflammation just for your body to function properly, your organs, tissues. So with that, you know, you want to make sure they have good fats high in monounsaturated and omega-3 fatty acids. So those are going to be things like fatty fish, like salmon and tuna. [00:07:45][56.4]

[00:07:46] You know, different oils, olive to canola oil, peanut oil, nuts and seeds, avocado. [00:07:54][7.8]

[00:07:55] So, you know, just your good, healthy fats. Those are all going to accelerate injury. And so also too you look at different micronutrients. So, you know, with when you have a stress fracture or bone injury, you’re going to be looking for your calcium and vitamin D. Those are important for bone health and formation. And as well as the immune system. So and then you’re also going to look at, you know, you hear a lot about vitamin C with immune function. But it’s actually important for tissue repair, wound healing, and collagen production. So actually, collagen is also a form of gelatin. So it’s a major protein found in, you know, your connective tissues. Yes. Thank you. This is how you know, that includes things like your bones, ligaments, tendons, skin. And so. So as you increase that production and make your tendons and ligaments stronger. So that is something that you can use even in injury prevention. [00:08:57][62.3]

[00:08:58] We’re going to talk about that a little bit right now. Kenna tell me a little bit about what you were, we’ve been focusing a lot about inflammation, huh? Tell us about what is it, what, our main topic here is inflammation. It seems to be part of everything, whether it’s working out or anything. Kenna, what have we been doing with that? What is one of the most important things with inflammation that you have learned? [00:09:18][19.8]

[00:09:19] We learned that it all stems from the gut. And which brings us back to why Taylor is such a great guest to have today and talking about, you know, dietary needs and everything that you need. And she is talking about supplements, which are great. And it’s not just supplements we need, though. We sometimes, our body does better when we get that food, the nutrients from the real foods, like she was mentioning the avocados and the salmon because you can break it down differently. But all in all, the end goal is always to reduce inflammation, you know, heal the gut. We don’t want anything in there to get through the permeability. We want our gut to be solid so that our nutrition can be solid so that our muscles can be solid and just everything is all connected and everything leads down to like we just said. So Taylor, we now know that you’re surrounded by people that love inflammation. [00:10:09][50.7]

[00:10:11] So let’s assume you got an athlete out there and this dude needs to run. He’s 440. You know, he’s got to be a big lineman. He’s got to run at 440. He’s gotta be a fast guy or a tight end or something. And they’re just having joint pain. And they constantly have issues besides the external things like ice and the anti-inflammatories and all the kind of things that you do. How do we change their diet? What kind of things that I know you mentioned some foods there I want you to go a little deeper into that so we can help people. [00:10:38][27.1]

[00:10:39] Yes. It’s just kind of like injury. It’s similar. You look at the macronutrients I mentioned protein, fat and carbs. And then just overall energy. But for joint pain, you know, there’s fish oil that also stems from healthy fats. [00:10:53][14.7]

[00:10:54] Are you talking more like the omega oils? [00:10:56][2.5]

[00:10:57] Yes. OK. So the omega-3, which includes DHEA and EPA. And so with that…is there any ratios that you guys like a little bit better? [00:11:06][8.9]

[00:11:06] Or is it something that’s different. [00:11:07][1.0]

[00:11:10] Two to one. Three to one. What do you like? Generally it’s. [00:11:14][4.0]

[00:11:17] I want to say two to one, that’s it, so that’s one I’ve heard that two to one is the one we’ve seen the most like. Yeah. Five hundred milligrams to 1000 back and forth. [00:11:25][7.7]

[00:11:25] Yeah. That’s generally where the most research is in. [00:11:27][1.8]

[00:11:28] Yes. Yes. And so that can help with joint pain. [00:11:30][2.4]

[00:11:31] Reduce inflammation. Enhances brain function. And then you might have heard things like turmeric. Yes. So those actually are some spices that can help with inflammation. [00:11:46][15.1]

[00:11:47] Do you give that too? Would you offer that to the athletes? [00:11:49][2.0]

[00:11:49] I would say try adding that in your food first with the spices. There are definitely supplements available for that as well. We know with supplements. It’s just kind of tricky. You want to make sure that it’s safe to use and consume. And so with that, you know that the U.S. Food and Drug Administration, they really don’t regulate those until, you know, something big goes on. Exactly. Yeah. Exactly. So with that, you just give guidance generally as a sports dietician, recommend third-party certification. So that’s going to be things, logo’s that you would see on supplements to have a certified for sport. Informed choice for sport. Banned substance control group. So those are going to be more of your, you know, elite certification, particularly with inflammation. [00:12:41][51.5]

[00:12:42] One of the things that we’ve seen is that in an inflammatory issue such as a joint issue, one of these I’ve noticed is that omegas, curcumin, vitamin D, you know, all the way down to vitamin A, C, and E, the anti-inflammatories, the antioxidants. Right. Those are really, really cool, particularly when it comes to omegas, sometimes you don’t know which place to stop. You know, sometimes you can tell, like for a vitamin C, as high as you dose up, you can usually tell when you’ve just crossed over the line because it does kind of end up giving you a little bit of diarrhea. So you’ve gone too far. So it could be 1000 for some people. Sometimes you can dose up to three in certain individuals, but you want that at a high level so that it helps with the proteins, the omegas. If you go too far on those, sometimes you’ll be laughing and you’ll be bleeding on the nose. Right. [00:13:29][47.0]

[00:13:29] So you’ve gone too far because. Yeah. Yeah. [00:13:34][4.7]

[00:13:34] So when we do that, we try to figure out ways to limit our ability overpass. And that’s where someone like yourself would be very important to be able to come up with a diet. I’m a big believer. [00:13:44][10.2]

[00:13:45] I’ve always believed that fitness is probably about 10 percent. You know, 90 percent of the athlete comes from feeding those genes, which is nutrition. And that’s the whole thing then. And the genetic design and the sports genes. So what I look at is that when you look at some of these athletes, I know I touched on it, but would you work with the orthopedist? Would they come to you and say, hey, you know what, this guy, he’s got to be back in six weeks because that’s the same thing that happens here in El Paso. We got athletes that are national champions. We got the Division one, Division two, Division three. It’s really important to get these kids when they get hurt to nutritionally be backed up with the right foods. So in the event of someone with, let’s say, a shoulder injury or knee injury, how would the orthopedist look for the Dallas Cowboys? Because you did mention that you worked with them. Would they want your help? [00:14:39][54.6]

[00:14:40] Yeah. So, I mean, there are several different disciplines involved, but nutrition does play a huge role. And so that’s conversations you would have with sports medicine, whether that’s the athletic trainer who spoke to the doc, you know, because they have a busy schedule or if it’s the physician talking directly to you. So the pain on the injury would obviously change your nutritional approach. [00:15:03][22.8]

[00:15:06] And one of the things that I remember doing is that each sport has different types of nutrition. Right. So a lot of people don’t know that. People think that you can feed the volleyball player the same thing or the football player. It’s not the same. No, no one size fits all. No, no. So this end equals one component. I remember that one of the Dallas Cowboys orthopedic surgeons is Daniel Cooper. [00:15:27][21.2]

[00:15:28] Then Cooper at the Carol Clinic is one of the top reconstruction of knees and has been able to work with a lot of people from Oklahoma’s med effect. Many of the Oklahoma wrestlers. Go to Daniel Cooper. And one of the things is he does his job. And I got to tell you, the guy will do a reconstruction of a knee in 20 minutes. And he’s done, he walks on, says, I’m done by now. You get the best knee job. But then that’s when you come in. You come in with a nutritionist and as well as the coaches for the rehab, the therapist. And that’s all about nutrition. Talk to me, wrap yourself around, let’s say, just like someone with a knee injury. And let’s talk about taking them back into recovery from the beginning, from the time that says, you know what? We got the physical therapies. He did his thing, but we want to feed this guy the right way. How do you do that? Go ahead. [00:16:12][44.1]

[00:16:14] Yeah, so look at the overall diet. You know what, assess nutritional needs. Calculate what they would need and then factor in the macronutrients as I said earlier. And you know what? [00:16:27][13.1]

[00:16:27] Macronutrients, how you can tell me a bit about macronutrients. So we can tell El Paso. So we got moms out there right now. Moms are the hardest people to deal with. Right. Because I’ve got to tell you, you know, little Bobby, he’s an athlete. He’s seven years old. He’s 12 years old. He’s 13 years old. He’s gonna be a national champion. Mom’s in the kitchen. Wants to know what to give their kids who are hurt in a similar fashion. What are macronutrients on? And we want to go there. [00:16:51][24.7]

[00:16:52] Yeah. So carbohydrates are your primary energy source that’s a macronutrient as well as protein and fat. And so you really want to focus on protein because you’re trying to regenerate, rebuild that muscle tissue. Right. And you want to grow. So it’s a protein that needs to be a focus as well as fat because that’s going to help reduce inflammation, help the healing of the tissue as well. And so those are the two primary ones that you want to look at. And then carbohydrates, you definitely still need even just for brain function. Right. And so you just don’t need as much when you’re injured because you’re not moving as much. So those are the macronutrients you want to look at. And then when you have that confirmed, you want to start looking into micronutrients. So if it’s just a tissue injury instead of bone, you know, you’re going to want to look at more of like zinc. Right. So you’re gonna need that. Well, that’s a micronutrient that you’re going to need for tissue repair regeneration. It also helps with immune system function. And so vitamin A also is one that helps with tissue repair and regeneration as well. Once you have an injury, it helps reverse the immune system suppression. So those are going to be what you look at as well as vitamin C. So vitamin C plays a role and when telling tissue repair immune system, boosting the immune system. So those are going to be ones that you’ll want to pay closer attention to. [00:18:26][94.4]

[00:18:27] And I’ve heard a lot about collagen and I use it here. But what is the perspective that they do at a collegiate level or at that, let’s say a National Football League level? [00:18:38][10.7]

[00:18:38] Yes. So we actually would make gelatins. So your store-bought gelatin and. Yeah. And we would add that with vitamin C, whether you want to have a cup of orange juice or you actually want to put a supplement on vitamin C powder and the gelatin. And so vitamin C helps enhance collagen production. So you want those two together, gelatin and vitamin C to help with collagen. And so what that does is it’s going to strengthen that tendon and ligament, making it stronger, making it less prone to an injury. [00:19:17][38.5]

[00:19:18] I got to tell you that that’s great knowledge. And I love hearing about this stuff because a lot of these people, we read weekly, we kind of go in there and we read about, you know, gelatin or cartilage or what does that mean? [00:19:31][13.4]

[00:19:32] …� [00:20:32][60.3]

[00:20:33] And that’s where their emotional stage burns the stress level. Yeah. You mentioned something that was very important to me, and I feel that a lot of people don’t know about this is the psychological component of an athlete and the dietary issues. What are the ways that you kind of help your athletes and the people that you work with handle their lives in terms of an injury and/or try to make them better with nutrition and psychology? [00:20:55][22.1]

[00:20:56] Yes. So psychology, I really do refer that out to the experts. But with nutrition, you know, I just helped manage a lot of time. I mean, eating is such a big part of your day today. Hopefully, you’re eating most of the day. Yeah, not all day. So. I mean, you know, just having a good relationship with food and making sure that, you know, people are enjoying food and you know that they don’t have any negative relationship with that, that obviously ties into psychological as well. But, yeah, I do refer them to the expert. But, you know, there’s a lot of things that can influence not just, you know, an injury or whether it’s weight or anything like that body composition. But, you know, you have to look at other factors. So the stress, right. Psychological sleep. You know. Is there any environmental factor? Socio-economic? You know, there’s just so many things that can impact an athlete, you know, just even beyond nutrition. So it’s really interesting when you do come together because everyone plays their part. You know, to the holistic approach of improving performance and overall health. [00:22:08][71.4]

[00:22:08] You know, you mentioned something there and it was the sleep, the recovery time, the ability for someone to…� [00:22:15][7.1]

[00:22:16] I mean, without getting too theological. You know, the designer intended for us to have sleep, but we were reversed if pressed if we’re having anxiousness, if we have a rise in cortisol, abnormal flux between, you know, the cortisol and the melatonin in the brain, you don’t rest and you don’t repair. So how do we talk to them? How do you as a nutrition expert. Talk to them about how important sleep is? [00:22:47][30.9]

[00:22:48] Yeah. So I talk about sleep hygiene, you know, have conversations with, you know, what is that, sleep hygiene. [00:22:53][4.9]

[00:22:53] That sounds interesting. He has sleep hygiene. [00:22:55][1.5]

[00:22:55] It’s kind of like getting your bedtime routine. Right. So, you know, making sure that you yourself have good hygiene, that your sheets are clean. Those have hygiene. And, you know, the research shows having a cold room, generally 68 degrees Fahrenheit, a dark room, eliminating noise. [00:23:13][17.5]

[00:23:13] Oh, I’m starting to love everything that we really love. Okay. So way… [00:23:19][5.5]

[00:23:19] You got a lot of subjects there. Okay. So first of all, sleep hygiene. So no bugs in the bed and clean sheets. [00:23:24][4.7]

[00:23:24] Right. Exactly, talk to me about that. But so clean sheets have been determined to be so important, huh? [00:23:38][13.8]

[00:23:38] Yeah, it’s just good hygiene really does promote better sleep quality versus, I guess, going to bed dirty. Yes. Yes. So that shows, you know, that that’s important. And then, you know, you also look at blue light emission. Right. [00:23:56][17.9]

[00:23:57] So from your TV, your phone, tablet, whatever it is, you know, really trying to set a timer for yourself to put that down at a certain point before better getting the cool orange glasses that. [00:24:11][14.4]

[00:24:12] Yes, yes, yes, yes. [00:24:13][0.9]

[00:24:14] They can, you know, help the blue light go away. And so it says there’s some, you know, routines you can do and infer nutrition. You know you want to avoid processed foods. Higher fat foods would have height, saturated fat, trans fat. So those are going to be, you know, your fried foods, your baked goods. [00:24:34][20.0]

[00:24:35] You know. As you mentioned that you were talking about processed foods. Kenna, you’re right. You have a neat way of figuring out where processed foods are in the store. What is that way? [00:24:42][7.0]

[00:24:43] Oh, yes. To just when you’re grocery shopping. Shop along the edges of the store. Don’t go into the aisles, because as soon as you start going into aisles is when you start getting into all the processed foods, all of the added ingredients that aren’t necessarily good for you. So if you’re just trying to stay on the outside, that’s where you’re going to get most of your produce and your meats and everything you need just right on the outside. Don’t go in. [00:25:10][26.8]

[00:25:10] Don’t go in. Well, I’ll tell you what. You know, I, I realize that we have to go in there and we have to go into that area of the inner aisles. But the more organic, the more we can control our budget on the outside room and minimize the internal areas, specifically those areas where things are in bags. Those are the areas that are processed food. And we got to avoid those specifically if we’re trying to recover from an injury. Moms? Look, I know you’re the craziest of all people. You know, when we want our kids, we want our kids to be good. Little Bobby Little, you know, little Lincoln and Lincoln gets throttled in and Lincoln is young, the little boy who’s got a lot of energy. And if he gets thumped on the field. Right. What’s mom going to do? Oh, happy Lincoln. No, no. She’s gonna get on his own. [00:25:52][41.8]

[00:25:53] Well, I’ve seen most moms get all over their kids, but what they can do is they can give them proper nutrition and that’s an important part. And sleep hygiene is so important. And I don’t want to leave that subject because this is so cool. The sleeping process. And you were mentioning something about specifically about the sheets being clean. [00:26:11][18.7]

[00:26:13] … [00:26:38][25.4]

[00:26:39] Yes. So you want to get, you know, eight hours of sleep, if you can, some ages require more. So when you’re younger, you actually need closer to probably nine to ten as a child. And then as an adult, you know, you can have you don’t need as much because you’re not growing and developing. So but you still want to aim for eight, if not more. And then. And research has come out that if you have the luxury of taking a 30-minute nap during the day, and that also contributes to the overall quantity of your sleep. [00:27:09][29.3]

[00:27:09] … [00:27:49][39.2]

[00:27:49] Yes, a growth hormone is released when you’re sleeping. So when you get optimal hours of sleep, it allows that to fully develop and be produced properly. So. [00:28:01][11.5]

[00:28:02] So it worked for me the same way. Grow good. [00:28:12][9.7]

[00:28:13] Yeah, that’s pretty much. [00:28:14][1.1]

[00:28:14] Yes. So a growth hormone is been known to spill out of the bloodstream by the pineal gland. And at a certain time of night, a few hours in your sleep and man, that’s still it’s magical. It makes you grow. I mean, it really makes you grow. [00:28:28][13.4]

[00:28:28] And ain’t going to happen if you don’t get enough sleep. So as an athlete, it’s one of those things that nature has provided for us that provides a magical ability for just a natural way of healing. And so it’s important. So what else do we do for athletes in terms of recovery processes, in terms of assessing not only their sleep hygiene? [00:28:53][24.2]

[00:28:53] Okay. [00:28:53][0.0]

[00:28:54] You know, you really have to look at nutrient timing, too. So what is an athlete having to eat or drink right after a workout? And that plays a really important process and jumpstarting that recovery. So depending on the intensity and duration of the exercise, when it’s more moderate to high intensity, going to want to make sure that you have enough carbohydrate and protein because you would have used those energy stores up and depleted those in your muscles when you work out. So carbohydrate and protein allow you to refuel and, you know, regenerate those energy stores as well as the muscle. And so normally you have one a three to one ratio of carbohydrate to protein. So that would mean, you know, 60 grams of carbohydrate to 20 grams of protein. So if you have a nice tall glass of chocolate milk, you know, two cups about that. That should be adequate to refill and replenish those needs. [00:29:53][59.3]

[00:29:54] Chocolate milk. OK. Now you pick chocolate milk. Now, most people think it’s a bad thing. But tell me why it’s such a good thing. [00:29:59][5.5]

[00:30:00] Yeah. So it’s full of the macronutrients we talked about earlier. So it has good healthy fats so it’s natural. And then it also has an electrolyte. So electrolytes are used primarily you lose sodium through sweating. And so those are things you’re going to also need to replenish to make sure that you have optimal hydration after working now as well. And then there’s normally it’s fortified with different vitamins and minerals. So you hear a lot with bone health and drinking milk. Yes, it does have calcium and vitamin D, and a lot of times it has, you know, some other vitamins like vitamin A as well. So it’s just really you get everything in one you know, one beverage, which is awesome. [00:30:43][43.3]

[00:30:44] You had mentioned earlier something about calculating what each athlete needs. Do you have a certain formula that you use for that? Or how does A vary per athlete? Because even if they’re in the same sport, you know, they could be different positions and they that could vary what they need, right? [00:31:31][19.3]

[00:31:32] So you know, there’s one for females and for males. And from there that would give you just, you know, your energy needs, which takes into account age, height and weight. And so from there, you look at, you know, how active is this individual once I have their basic needs to just exist. Well, you don’t just exist. You move around, right. It takes energy to just get out of bed, brush your teeth, and then you start actually having physical activity exercising in there. The needs go up. Right. So with that, you know, you have a physical activity level. But also, you know, it’s great now that you have all these G.P.S. data. So whether it’s like a Fitbit, Garmin, even Apple health, if you have an iPhone, it tracks, you know, your steps or the distance you’ve gone. And so all that to calculate your calories burned, which has to be factored in and to the overall equation. Right. To properly assess needs. So then when you get to sports specific, you can you have all that data to determine what that person needs. But then you also have to look at your macronutrient needs are going to be different for sports. So, you know, a marathon runner, they’re going to need a lot higher carbohydrate intake versus your linemen football player. So those could take into account as well as protein and fat generally stay the same no matter what the sport is, just because, you know, you need a certain fat percentage just for, you know, essential fat storage in terms of each individual. [00:33:10][98.1]

[00:33:12] And I’m thinking like, oh, I’m thinking in football. I’m looking at a linebacker who is the metamorphic, really unbelievable athlete. Usually is against the fullback. [00:33:24][11.8]

[00:33:24] And then you have your center who looks a little different than the outside tackles. Right. [00:33:31][6.5]

[00:33:31] So the weight that we typically do this is through a BMI test in the NBA is basically the metabolic systems or bioimpedance assessments. Do you use those in the military to assess and to help the athletes with an awareness as to how much muscle, how much bone density, all that kind of stuff? Yeah. [00:33:51][19.9]

[00:33:51] So you mentioned BMI and that is used in the military as well as clinical settings to determine if individuals are healthier, unhealthy. But it actually is not the best way to determine that. Right. It doesn’t take into account gender. It doesn’t take into account age and or, you know, your body type body composition. So you mentioned biological analysis. That would be body composition. So body composition takes a look at that mass. You’re fat-free mass, which is also referred to as lean mass. And then you get a body fat percentage, which a lot of athletes tend to care about. Is their body fat? [00:34:27][35.9]

[00:34:28] Yeah, I do. Not at my age. [00:34:30][2.3]

[00:34:30] I do think there’s a lot of different methods and tools you can do to assess that. And that is really a better indicator for if an individual’s healthy or unhealthy. And in general, guidelines for a body fat percentage are different for males versus females. So, you know, a male, you really don’t want anything over 21 percent body fat female would be anything over 31 percent body fat that would be deemed unhealthy, more overweight or obese category. So anything under that, you know, is good, optimal. And then, you know, you have even lower end ranges. It’s typically you’re pretty athletic population so that there are different standards. And with the military, we have what’s called the bod pod, which measures air displacement, urge it measured by composition through air displacement, sorry. [00:35:23][52.5]

[00:35:24] And that when they get inside of. Yes. [00:35:26][2.7]

[00:36:06] So that is a method we could use. And it’s just a quick test. [00:36:11][4.1]

[00:36:11] It’s not invasive. So we’re not. Pinching your skin, you’re just getting into this pod. And then, you know, it measures through the air. It measures what your fat mass is, your lean mass, and then you get a body fat percentage and then the biological analysis. A common brand, you know, is InBody. And what you use, basically, you’re holding. I don’t know. [00:36:38][27.3]

[00:36:39] At a point. Impedance assessor. [00:36:41][2.0]

[00:36:42] Yeah. So it’s kind of like electrodes that get the electrical signal through. Yes. Yes. Nerves. Yeah. Yes. And so from that, it’s able to calculate your body composition as well. And it’s pretty quick. [00:36:54][11.8]

[00:36:54] It’s a lot more accessible and a, you know, a lower cost than a bod pod would be. So we do have that available as well. And then, you know, if you have a lot of resources, as some of the professional teams and collegiate programs, the DEXA is the gold standard for body composition. But, you know, it’s really not accessible. It’s pretty expensive. And the nice thing about that is you can just you know, it’s a minimal x-ray exposure, but you can wear loose-fitting clothing, as he talked to, worry too much about apparel. And then it’s just depending on that machine, it’s, you know, seven to twelve minutes scan. And then the cool thing about it, it doesn’t only just break down your body composition, but it looks at a bone mineral density so you can actually see how strong your bones are. And it’s a good tool to have that. If you have hopefully a scan prior to a stress fracture, you can actually take a scan post-stress fracture and see, you know, where your bone mineral density was prior to the injury and try to work back to that. [00:38:06][71.5]

[00:38:06] You know, the DEXA test has been the gold standard for osteoporosis at the hips. And it’s what we use all the time to determine if they’re improving with whatever they’re doing. If the numbers changed drastically in one or other direction, hopefully it’s so sensitive that we can actually see the better, I guess, the deterioration of the bone density. So, you know, doctors that do, let’s say, hip replacements, they do that because they want to know what they’re going to be working on and if this bone is going to be brittle or not. And it’s a great way of doing things. We have discussed the pod and the different types of things like in the InBody. And what we’ve come up with is that simplicity is probably the fastest. And by the DEXA the cost as well as the pod, the complications of finding a facility also. The U.S. military. But the embody seems to be a really great way of doing that. Euterpe has those and they use those for and their personal trainers and their fitness and physical therapist to do that. So it is a really good way. And maybe it’s not as accurate as a pod, but it comes within one percent. But here’s a cool thing. It’s consistently accurate. So in other words, even if it’s one percent difference, it stays that one percent difference. So you can see variations. So I’m glad that they do that. And then the U.S. military now on the models have improved, you know, over time too. [00:39:22][76.1]

[00:39:22] So they’re getting more and more accurate. [00:39:23][1.1]

[00:39:24] Yes. Yes. Yeah. Let me ask you, in terms of the military in terms of how you train the athletes, because you’re part of us now. You’re, we’ve got, you know, one of the things about El Paso is that once you live here about three to four years, you become part of the community and people start knowing about you. Tell me what you want them to know about you. OK. Because this whole podcast is about you. And we want them to know what kind of resources, how they connect. I’ve seen your website. It’s a beautiful website. It’s got really cool information there. And I do recommend it. It’s tayloredforperformance.com, where you can see her there and she’s actually doing some training with some athletes and. But tell us what they can look for in terms of you as an individual and why would someone seek you out and what kind of things do you like to work with? Are your like thing that you enjoy? [00:40:16][51.6]

[00:40:17] Yes. So my thing would be working with the athletes or just someone who is interested in… [00:40:22][5.2]

[00:40:22] Okay, moms, you hear that you want little Bobby to get stronger and Lincoln. Okay. Well, you know what? Okay. Go ahead. Continue. [00:40:27][5.1]

[00:40:28] And so, you know, I’m all about individualized personalized nutrition. So really tailored nutrition to improve your overall performance and health. So that is what you’re going to get from me, whether you seek me out on my Web site, you know, Instagram, whatever, you know that that is what I offer. So whether that is to improve, you know, your body composition, you have weight goals, maybe you want to lose weight, you want to gain weight, and you’re struggling to do that. You know, maybe you have some food allergies or food intolerances, different food sensitivities. I can help you through that. [00:41:07][39.3]

[00:41:08] What does that mean now that you touched on that subject? That cherry is not going to go by without me plucking it. OK. So food sensitivities, what does that mean? [00:41:15][7.5]

[00:41:15] Tell me, yeah. So, you know, you could have a big one is right, lactose intolerance. So you might not completely have a dairy allergy. Right. Or completely lactose intolerant. One hundred percent. You might be able to have different variations of dairy. It’s normally has to do with the portion size. So maybe you can only have a cup of milk instead of having milk throughout the day, you know, and it doesn’t bother your digestive system. You’re having a upset stomach. Anything like that, glutens another one. So celiacs disease, people that can’t have gluten products. So, you know, you might have sensitivity to gluten. [00:41:55][39.5]

[00:41:56] That’s been big on the news lately. Why is that? Why is gluten so in, like, crazy like all over the news? And what are the things that we can do? Because it appears that gluten just is horrible. And I want to put it in perspective for people from an athletic point of view. [00:42:11][15.1]

[00:42:12] Yes. So gluten, you know, if you don’t have a sensitivity to it, you really want to encourage having it, because that’s going to be your carbohydrates. It’s going to be your primary source of energy. Right. There are foods that are gluten-free that will still give you the carbohydrates that you need for performance so that those are things, you know, you really want to sit down and figure out exactly how sensitive you are to that, because for an athlete, you really need that to perform best as well as recover. [00:42:42][29.8]

[00:42:44] Taylor, if we have an individual who is gluten sensitive or food sensitive or different foods or different issues with different types of varieties, how is it that we can pinpoint that in your experience, that you’ve done the pinpoint, the actual thing that’s the culprit causing the food sensitivity? Because I a lot of people say I eat this and I just feel bloated. I feel sick. [00:43:04][19.8]

[00:43:05] I don’t feel my food. My brain is foggy after I eat the foods. What are the things that we can do to assess and kind of come up with a plan that is of a higher level than just say stop eating? [00:43:15][10.2]

[00:43:16] Yeah. So sometimes it’s really hard to pinpoint exactly what food it is that is causing the issues because generally you don’t just have one food group by itself. So if you’re having a meal, you’re not just going to have the pasta. Right. You’re going to have maybe a protein with that and maybe the sauce and different things. So it can be tricky. But a way to try to determine what it is causing those G.I. issues is you focus on the one food group. So you would try to have it by itself and then, okay, you see if you have any symptoms, maybe 30 minutes up to a few hours afterward. And then if you don’t have any symptoms, then you move on to the next food group and that’s how you can assess or pinpoint. [00:44:01][44.8]

[00:44:02] So let’s say it’s albumin like an egg. You would be able to track it down. If you stop eating the food and you start, you feel better, right? Yeah. That’s your. Gotcha. [00:44:09][6.8]

[00:44:10] Well, I got to tell you, there’s a lot of technology that I did not realize that’s out there specifically regarding food sensitivities. And we talk about it often. And it’s really great to see the role-play of interdisciplinary approaches that you have. You know, one of the things that are about an interdisciplinary over practice is you have dietitians, you have orthopedics, you have physical rehab people. You have people that can understand the deepest understandings of genetics because the tests are easily run. This is to find out the susceptibility that the homozygous, the heterozygous genes, the snips, what they call, you know, singular nucleic polymorphisms, is that what they call it? What the word is? Right. [00:44:48][38.4]

[00:44:49] SNPs are really allowed to further assess where the person’s predispositions are. It’s really cool that you’re here. So when you’re saying about that, you talk to people and then you work with people, do you do telemedicine as well? [00:45:04][15.4]

[00:45:05] Yes, I actually am right now. Just because of COVID-19 restrictions. But yes. [00:45:11][5.3]

[00:45:11] So I can do things virtually whether that’s over a Zoom call, a phone call, email. [00:45:18][7.0]

[00:45:19] What’s the phone number you can call so I can. Because I’m going to put it all over the place, what’s, what’s a good number that you like. [00:45:23][4.7]

[00:45:25] I’ll do it later then. OK. OK. So what. We’ll do that, you know, an email. Right. [00:45:30][4.2]

[00:45:30] You know, first of all, a lot of things that we’ve learned is that she works with a lot of your unique athletes, people on there, that sounds like a special force out there so that she’s really connected with the science of dealing with the most elite athlete. So her privacy is very important. So that makes sense. All right. Not that I don’t want people calling me that. Well, I’ll tell you what. You know what? It’s very important to see what you have. You know what? If I was watching this. There is no way that I would not find you. I would find you. You know, Taylor Lyle. And I would make sure I’d nail you and then you at that point, we would call you and say, you know, little Bobby, little Lincoln, little Alex. You know what? They need some help here. Because you know what? We’ve got a lot of people that want the best for their kids, and these athletes are just incredible. So you have that knowledge and the way to sit down and work with moms and dads, primarily moms, because moms don’t want little Lincolns to get thumped. I use Lincoln because it’s Kenna’s little boy and he’s a special little energy machine. So one of the things is, is that we want to do is figure out what we other what other ways do you communicate with your clientele? [00:46:36][66.3]

[00:47:09] OK, perfect. We can find you that way because I’ll be a follower and we’ll be following those ideas. It’s very important to stick together a little bit of background. El Paso has been a town where it’s been very segregated, but now it’s getting very well connected. And the talent that is coming from afar. You came from Oklahoma. From Dallas. Where else did you go? [00:47:29][19.7]

[00:47:30] South Carolina. West Virginia. Or again, I was in England at one point. [00:47:36][5.8]

[00:47:36] It sounds like a song you have really everywhere. You kind of have raked up knowledge. Yeah, I have. [00:47:43][6.1]

[00:47:43] And now you brought me here to El Paso, right? Yes. So, I mean, from England to Dallas Cowboys to the rooms to the furthest places you bring it to El Paso for us, we feel very privileged. I know. I speak for Canada too. But I can say that she’s very knowledgeable and we need people like this around El Paso. And I got to tell you, it did not exist 10 years ago. Not that not to this level. Maybe a little bit more 10 years ago, but 20 years ago when I first came to town. It was not existent, this kind of intense knowledge. What brought you to you? You were recruited just to go back a little bit on that. You were recruited. [00:48:20][36.6]

[00:48:33] I get to help create some of the policies and procedures and just how we operate as a department. So it’s me, straight couples training, conditioning coaches, athletic trainer, and physical therapists. So we operate as a performance team. So, yeah, it’s pretty cool. And so, you know, it’s was closer to home for me. I wanted to add my experience was in collegiate professional athletes, so I really wanted to tap into the military tactical athlete. And just, you know, really broad in my practice. So. [00:49:07][34.0]

[00:49:08] Well, the famous Taylor Lyles here. OK. And as she becomes the gold standard of fitness. Tell me where you’re headed. What kind of things are you headed for and what’s looking at what’s the future hold for you and the total experience of what you’ve done in the past. [00:49:23][14.4]

[00:49:24] Yes. So the future I’m actually, you know, set here for performance right now. As I said, I cater to elite athletes trying to take our nutrition and improve their performance and health. And I’m in the process of developing an app right now. So that’s really exciting for me. Hopefully, I can disclose more when it’s, you know, finish with development. You know, it’s like the first time next year. So that’s what I have going on personally and then, you know, professionally with my full-time job. I think that, you know, I definitely get to stay in the military sector. Even tapping more special forces would be very, very exciting. [00:50:02][38.2]

[00:50:03] Can you talk about that? Can you talk about the experiences that you have in Special Forces? Because I’ve got to tell you, all these athletes, they will one day be adults. And the rustler’s, the high football players, the linebackers, those are the ones that go into special forces when they go the military. So how is it like to deal with them on the adult version of crazy athletes? [00:50:20][16.8]

[00:50:20] Intense athletes? Yes. So along with combat forces and professional athletes, it’s different. You know, you don’t just have you know, they typically have a family or they have other things going on in their life besides just themselves that they have to consider. So if a little bit more variation, more real-life experience, and application. Right. So it’s different, but it’s exciting. You can get a little bit more technical with them and, you know, they’re just more likely to do it sometimes. Although, you know, you have your younger athletes, too, that want to get better and want to look like whoever their idol is, that may be a professional athlete or, you know, so that they will do what it takes to get to that level of performance. And an athlete. [00:51:11][51.0]

[00:51:12] I know that a lot of the military members have to eat like emissaries and stuff like that when they’re in the field. Have you noticed a change in their performance or anything like that when they come back since those meals aren’t? I mean, I’m sure they’re not quite what. Yeah. Nutritional standards. They did the job, but. [00:51:32][19.5]

[00:51:32] … [00:52:04][2.0]

[00:52:04] Have you ever seen one that has a lot of different components? There’s, it depends on what you get. But a lot of times say it’s a pocket that’s already like powdered. Right. And he really you have to add the liquid and then they actually have this like heating pad. So you can heat up. But it’s still it’s you’re not having you’re having a lot of dehydrated foods that you’re heating up. [00:52:28][23.2]

[00:52:28] And that would be ended with Zentner Process Foods. Is it more processed? How is it? Yeah. How has that? I guess because the military is can take care of its people. [00:52:35][7.4]

[00:52:36] Right, with Embry’s. How have they balanced the or maybe it’s a question that no one knows because it seems like a top-secret. But the ability to make food, not with preservatives, but still good quality for these individuals in the sense of following the most holistic approach for their health. [00:52:54][18.1]

[00:52:55] ... [00:53:38][4.5]

[00:53:40] And sometimes they’ll have a little like a bar, protein bar or they’ll have like a, you know, bag of pretzels. So they get other things besides just that, you know, main entree option, too. [00:53:52][11.3]

[00:53:53] Yeah, well, I got to tell you, it’s been a joy. I can go on for like another two hours talking. And we’ve been in an hour, by the way. [00:53:59][6.8]

[00:54:01] Yeah. [00:54:01][0.0]

[00:54:02] It doesn’t seem that way. We’re having. Fine. I want to bring you back in and I know you have a lot of friends that are in the world of fitness. We love to hear what El Paso has to offer not only to present you guys and to showcase you as an individual primarily but also for the awareness of El Paso to see what kind of options are. It doesn’t matter that you may be in the military. [00:54:24][22.2]

[00:54:24] You offer a lot of knowledge and little moms and more moms with little Lincolns. [00:54:29][5.2]

[00:54:30] I use it as an example. They want the best for their kids and they’re not going to put up with little Lincoln and thumped. So one of the things is I want to give my child the best. I know that you mentioned things like chocolate milk, right? Yeah. To me, that’s good. But I’ve also noticed that people that like wrestlers that are that cut. And there, let’s say one hundred and thirty-eight and they got to go to 112. Right. Those guys at 112. They break. They break from doing that. And if they have the proper nutrition through the process, specifically the micronutrients and the macronutrients through the process, you’re going to send your kid through a hurricane and you’re a hurricane fighter. When those airplanes that go into the deep hurricane, you got to make sure the bolts are on that airplane really well. If the kid has poor nutrition and he goes into a battle, he’s going to snap and you’re going to see it in form of a broken ankle. You’re gonna see it in a snap shoulder, a clavicle dislocation. It’s going to come out that way because, you know, these nutritional insights are very good, like chocolate milk. My secret was from my kid. It was insured just because it was old for the old people, good enough for the old people. And the kids don’t want to you know, they want to carry chocolate milk on them, but they’ll puppet and sure. Between classes. But the point is micronutrition, macronutrition, and making sure that each child has the right stuff. So I really appreciate the fact that you brought this to our light because it’s information that I want to go over. So I really want you to come back and to come back and you’re gonna get to enjoy because we’re gonna make you, you know, gonna put you everywhere. [00:56:01][90.9]

[00:56:09] So we’re gonna put it everywhere so people can see it. And we’re very proud to have you because of this kind of experience that you really are international at this point, right? Because again, you’ve gone all over the place. Right. It sounds like a pitbull song. So it really is something special. And I really look forward to having you back with people so that we can discuss even more complex issues. Yeah, because I know you know a lot about BMI. The deep sciences. We have a lot of highly intelligent individuals here. We got UTEP, we got engineers everywhere. We got the people with thick glasses that will tell you about, you know, the macronutrients, micronutrients at the molecular level. So what we want to do is we want to bring that kind of knowledge here and showcase what practicality comes. Because it’s so good that it’s in a book. We need people to explain it to us. And I really appreciate you coming up and sharing that with us. Any other comments as to what you want to leave us with? [00:57:06][56.2]

[00:57:07] Just thanks so much for having me. It’s been really a pleasure just talking to you guys. And if there are any questions anyone has, please feel free to reach me at my Web site. That’s tayloredforperformance.com. And then again at my Instagram taylor_lyle. So thank you so much for your time. [00:57:27][20.3]

[00:57:27] Yes. We’re really appreciative of you. And go where we can see ourselves here. And we’re here in the little podcast. And though we’re experiencing a little bit of social distancing. [00:57:37][9.7]

[00:57:54] But anyway, thank you so much. And we definitely look forward to having you back as you’ve been a really great source of just being a fun conversation. Thank you so much. And we look forward to having it. [00:58:04][10.0]

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