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Hosts:

Kevin Larrabee (Twitter), Jonathan Fass, Cassandra Forsythe, and Jen Heath

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FitCast News

• Happy Thanksgiving
• Tony G’s B-Day
• King Corn

Q&A with Cass

• Can you begin by telling the audience what you have been up to?
• As a fellow woman, I am interested to know what Cassandra’s current training scheme looks like. Thanks for asking my question! -Tori
• I am one of those “crazy runners” that your crew and most of your guests think are crazy. However, I do no run for fat loss, I run to compete in road races, and because I love it! I’ve been doing it for 22 years, but, fortunately I have been lifting weights just as long. I also eat more like a weight lifter, since eating according to the recommendation of Runners World only made me fatter and slower. I actually look more like someone from the gym, than someone from the roads (I actually sent you a picture from my last marathon). So running has not made me skinny fat! Yeah!. But as you’ve always said, you must pick one goal and focus on that, so my weight lifting should be to support my goal, which is to run fast, and not get injured. I do not want to add any muscle. So, my question. There is always a lot of talk about fat loss on your podcasts, because most people, especially woman want to be leaner (including me!). Could you talk about nutrition for athletes? I would especially like to get the ladies opinion on non-fruit carbs later in the day. I workout in the morning, so that takes care of carbs after waking AND carbs after workouts. I feel guilty eating whole wheat pasta at night, or eating a high fiber/high protein pita with lunch, even though it’s convenient. I would also love some leg exercises that would support my running goals.  Thanks, Linda Ford, Middleton, MA
• I’m a 40-year-old male, 6-2, 195, about 14% bf. I’ve been consistently lifting 3x per week, full-body, for about 4 years.
  I use whey protein pretty often, typically about twice per day. Not just post-workout, but also mixed with milk for pouring over cereal in the morning, or I’ll mix it with some pumpkin, flax seed, cinnamon and milk for an afternoon snack.
  Well, I recently read that whey – even in the absence of a carb source – causes an insulin spike, and that too much insulin is tied to fat deposition on the sides and lower back. (While I’m otherwise pretty lean, my stubborn fat areas are my sides/lower back.)
  So, should I drop the whey except for post-workout? Or, should I be using a whey and casein combo product such as from Blackstar Labs or Biotest’s Metabolic Drive instead of 100% whey?-Bob
• When you were last on the fitcast you talked about ketogenic diets and fat-loss. Do you still think that a ketogenic diet is the optimal diet for fat-loss? I also heard that people lose strength while on the program as well, is there anyway to avoid this?
• Hey Cass and the fitcast crew, I have a question for Cassandra. I was wondering if any recent research has grabed you attention lately? -Anna