Bodega Run @RunBodega

@Wendi_Irlbeck This is awesome! I am setting a goal to work towards doing pull-ups with out assistance. You are so inspiring.

@BowTiedPhys Bummer… I need to look for alternatives

@Wendi_Irlbeck I’m with ya on this

Here’s me in Dearborn, Michigan a few minutes from their march location leading young Muslim men to Christ. I have a team of 50+ evangelists there leading Muslims to Christ every week. Just sayinnnnnnnnnn

@SteveHiltonx It was a great turnout!

ROSEVILLE, PLACER COUNTY: People here are DONE paying the highest taxes in the country for the WORST results. ENOUGH IS ENOUGH. Let’s Fix California!

People ask me all the time, “Don’t you get sick of eating ground beef, Greek yogurt, or ground turkey every day?” Honestly? No. I often have multiple Greek yogurts a day because they’re an easy source of protein, taste delicious, and provide calcium and vitamin D. And I’ll never get sick of beef! I know these foods fuel me. They give me energy, keep me full, help me recover, and make my life easier. As a sports dietitian, entrepreneur, and speaker, I don’t want to spend my day wondering what I’m going to eat. I want to know my body is getting what it needs so I can perform at a high level. What’s interesting is that the same people who question my meals are often the ones saying they’re exhausted all the time. Recently, someone asked me how I could eat the same foods so often. As we were talking, I noticed she had a Starbucks mocha in her hand. I asked, “How often do you get one of those?” “Every day,” she said. So I smiled and asked, “Don’t you ever get sick of your mocha?” It made me realize how differently we think about food. We question consistency when it comes to nutritious meals, but we rarely question the habits we repeat every single day that might be leaving us tired, sluggish, and chasing more caffeine. And before anyone comes after coffee I love coffee but a Mocha is a dessert and should not be consumed daily. It's a sometimes food if you wish. I worked at Starbucks in highschool those crazy mocha drinks are not coffee. Dessert in a cup. Don't drink your calories! Black coffee with honey or milk is 👌 This isn’t about coffee. It’s about what you’re actually putting in it. Is it coffee…or is it a dessert in a cup? The reality is your body gets energy from calories primarily carbohydrates and fat. If you’re constantly under-fueling or relying on foods and drinks that don’t truly nourish you, it’s no surprise your energy is low. I’m not eating the same foods because I lack creativity. I’m eating them because they work. Food isn’t just about variety. It’s about consistently giving your body what it needs to show up every single day. So if you’re always tired, instead of asking, “How can I get more caffeine?” maybe start by asking, “Am I actually fueling my body?” See less

@Wendi_Irlbeck 💯 agree with you, Wendi. We eat pretty much the same meal rotation weekly and it works! I love spices and that can elevate flavor of any ground meat.

🚨You can train in a million-dollar facility… but with a 10-cent nutrition protocol, don’t expect to get stronger, faster, or healthier.Injuries are rising because athletes aren’t fueling. Build a simple sports nutrition culture: • Fueling station • Weight room education • Chocolate milk + fruit post-workout • Monthly nutrition talks for parents and athletes • Fueling & recovery tips on the screen during workouts 🎥Full episode drops Monday 😎

@Peal8888 So good!

Million-dollar weight rooms 👀 10-cent nutrition education 🤷‍♀️ Schools will spend millions on facilities while underpaying the people who actually develop kids and treating sports nutrition like an afterthought. High schools need real nutrition education. Parents need it too, so the meals and snacks that reach the plate actually support growth, recovery, and performance. Student first and athlete second. Nutrition is a lifelong skill that directly influences speed, power, performance, focus, memory, learning, disease and overall health. If we say we care about student-athletes, we should invest in the professionals who care for them. What’s the biggest facilities-vs-fuel gap you still see? 👇

Your daily reminder to🏋️‍♂️lift weights 3-5x/week, eat 1.2-2.0g/kg/bw/day and to supplement with 5-7g of creatine monohydrate… -Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn’t supplementing with creatine! There’s well > 500 peer-reviewed studies that are published outlining creatine monohydrate’s ergogenic and health aid benefits! 💊Proven benefits of creatine💊 -Improved recovery -Decreased inflammation -Increases in strength & lean mass -Cognitive benefits and improved focus following sleep deprivation -Enhanced power output -Reduced risk or incidence of soft tissue injuries Who should use creatine? EVERYONE with a beating pulse! 💪

6 simple no-cook protein + carb pairings to fuel your next early morning practice! *NO EXCUSE not to eat something + hydrate before practice.

I just bumped into a few folks in an elevator talking about sleep deprivation and I mentioned that they should increase their creatine intake. They said we take 5 g daily. I said I would bump that to 10 to 15 g daily during times of stress and poor sleep. A single, high-dose creatine supplement can temporarily reduce mental fatigue and improve brain performance during sleep loss! pubmed.ncbi.nlm.nih.gov/37368234/

Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck

3 weeks ago

🚨 Are you running on empty from sleep deprivation? Extra creatine might be your secret weapon against brain fog. When you’re short on rest, your brain’s ATP energy tanks fast. Higher doses (like 20-25g) can cross the blood-brain barrier to quickly recharge those neurons,

2 1 11 10K 6

@Wendi_Irlbeck What about the belly bloat? I get that with 5mg.. I hate that

A lot of people don’t know this, but I’ve been inside Power 5 and D3 environments — including an internship at the University of Florida and helping set up halftime fueling at the University of Wisconsin–Stout with an extremely limited budget. I’ve seen firsthand what works when resources are tight — from chocolate milk and string cheese to pretzels and other simple, affordable options. Over the years, I’ve helped hundreds of athletes, families, and programs create fueling stations that support performance without breaking the bank. Fueling doesn’t have to be complicated. It just has to be consistent. 💪 Resources on fueling health and performance nutritionwithwendi.com/ebooks-and-dow…

@Wendi_Irlbeck this is great content, Wendi

Parents of student athletes and coaches… real talk 👀 Your student athlete is spending 4–5 hours a day on their phone… but somehow “I don’t have time” is still the excuse? Skipping proper fuel doesn’t just mean they’re hungry it shows up in their speed, power, strength, recovery, and performance when the season gets rolling. By Fall, the athletes who consistently fuel will separate themselves. In Episode 20, I’m breaking down: 🔥 The back-to-school snacks athletes will actually eat 🔥 How to build a fueling station on a budget 🔥 The simple protein + carb combinations that keep athletes ready to perform Episode drops this week 🎤

@FoxNews The family should be able to bury their mother, where is Nancy?

@libsoftiktok not cool @mspecialbrewco