Cassandra Forsythe, Lou Shuler, and Alwyn Cosgrove

Click here to listen to the MP3:
NROL4W Interview with Cass, Lou, and Alwyn

And here’s the interview with Cassandra…

Ryan:
You’ve got a lot of professional and personal experience with exercise and nutrition. Someone off the street comes up to you and wants to know your top 3 tips for good nutrition – how do you respond?

1) Eat often, every 2 to 3 hours.
2) Always eat in the morning; coffee is not a replacement for food.
3) Don’t avoid a food because it contains fat, unless that fat comes from a hydrogenated source.

Ryan:
The same person won’t leave you alone. They want to know your top 3 tips for developing an effective exercise regimen. How do you respond?

1) Enlist the aid of a reputable trainer in the area of exercise that you are most interested (i.e., someone who specializes in training for martial arts, if that is your goal).
2) No matter what the activity or sport, never focus 100% of your efforts on aerobic exercise.
3) Constantly evaluate your weaknesses and make them your strengths.

Ryan:
What is the #1 obstacle people face when trying to eat better – and what is your advice?

They look for the best of everything, when in fact there is no such thing. There are good and not-so-good foods, and this will be very individualized. For example, dairy is touted to be the best source of calcium, but if it gives you migraines and makes you bloated and gassy, it’s not the best for you. My advice for a better nutritional plan is to first find one that works and feels ideal for your needs and your unique genetic makeup. Once you’ve found a plan that seems to work for you, continually work to refine it, since nutritional greatness is a constant learning process due to the dynamic nature of our bodies.

Ryan:
What is the #1 obstacle people face when trying to exercise regularly – and what is your advice?

They don’t exercise at all because they don’t feel they have adequate time. However, the fact is that we all have at least 15 minutes or, even better, 45 minutes to move our bodies in a physically-exerting manner. This can be vigorously cleaning your house after work, doing calisthenics while watching your favorite T.V. show, or walking up and down the airport with your bags between connections. True, our lives are becoming increasingly busier, but there is always time to make yourself feel better with at least some form of exercise or physical activity.

Ryan:
What was it like working with Lou Schuler and Alwyn Cosgrove on the “New Rules” book?

For the book, I worked mostly with Lou, helping him collect scientific references about women and weight training and introducing him to some new concepts, such as exercise-induced menstrual disturbances. I also created the nutritional plan, which was very exciting and rewarding. While working with Lou, I was amazed every day by his energy and stamina. It seemed as if he never got tired of writing or stressed by tight deadlines. Consistently day after day he produced successful chapter after chapter, which I proof-read, adding more information or commenting on content. For example, since Lou has mostly written books aimed at men, some of his imagery was very male-dominant. When I read something that I felt that women would not relate to, I would offer a suggestion for something more feminine. Overall, Lou and I made a great team, and I look forward to the day that we work on another book together. He truly is a gifted and talented writer.

Although I didn’t interact much with Alwyn on this project, I have spent time with him at seminars. He is an inspirational man, one who works extremely hard no matter what the circumstances. He’s also always joking and making people laugh, which is a quality that I admire considering that most of the time I’m too straight-edged and serious. For the book, Alwyn put together a great exercise program that I got to test out. I remember the first week that I put his exercises to work, and how challenged and energized my body felt. I just know that this program is going to make a lot of women feel more excited about weight training than they ever have before. It’ll also definitely help them achieve and maintain their ideal body composition goals.

Ryan:
You have a lot of good recipes and meal ideas in the new book – be honest – do you actually use them?

For the most part, yes, most definitely. I eat a balanced macronutrient mix and I need my meals to be easy and quick to make. If you notice, most of the meals, snacks and desserts in the book are really a no-brainer. Nothing takes very long to prepare or cook. Also, the ingredients are accessible no matter where you live. One of my favorite recipes is the beer mussels with baked sweet potato on page 101; I often make this for guests when entertaining and they love it.

The “no” part of my answer comes from the recipes that contain dairy. In the last few years, my body just does not like dairy, not even yogurt or cottage cheese. However, I used to eat those items, and I included them for all those women that do love dairy. I also don’t drink or eat chocolate, so the glasses of wine at dinner and the chocolate at dessert never see my mouth. I do this because it makes me feel better; neither of those foods makes me feel great, so I just stay away. However, like the dairy, many women like them, so I added them for more variety. It’s not that these items will stop someone from reaching their Goddess goals, they’re acceptable in moderation.

Ryan:
What is one thing (related to nutrition/exercise) that you used to believe – but now you’re not so sure?

Wow, this is a tough question. I’ve been reading and testing almost every nutritional strategy that I’ve read about in the past 15 years, so it was hard for me to remember what I used to believe compared to what I believe now. The challenge for me is that I’m relearning every day. What I believed yesterday may not be what I will believe tomorrow. But, I think that is the true definition of a nutritional scientist: you’re always questioning your beliefs and you never get stuck on just one opinion.

To answer your question, with respect to nutrition, one thing I used to believe is that soy, and all soy-related products were detrimental to health and the achievement of an ideal body composition. With respect to health for example, in 2006, Yale researchers demonstrated that consumption of a soy protein isolate compared to animal protein foods, increased markers of bone breakdown in women and decreased intestinal calcium absorption. Their findings are similar to others who have found a decline in calcium homeostasis when soy protein replaces animal protein in the diet.

However, these are very concentrated cases, and occasional soy protein consumption may not have such effects. Also, manufactured soy protein may have different effects than traditional soy foods, such as whole bean edamame. Body composition-related, soy has been blamed for causing increased estrogen levels and, in turn and increase in body fat. However, in a recent publication by Kalman and researchers from Miami, there was no change in serum estrogen levels in men after a 12 week weight lifting and dietary intervention including soy protein, compared to whey protein. There was also no significant difference in body composition changes. So, overall, even though this is the tip of the research iceberg on soy, I’m not sure what the bottom line is. In fact, there may be no bottom line, especially considering that (as I’ve said before) what happens in one person in response to soy consumption, may not occur at all in another. This doesn’t mean that I advocate a predominant soy intake; it just means that I’m not sure if eating soy foods on occasion is negative.

Ryan:
What are your recommendations for someone who has a “slip-up” with exercise and nutrition?

I’d recommend they try to understand if that slip-up was because they were following a less-than-ideal (or completely wrong) nutrition and exercise plan. They have to realize that they may have jumped off the wagon because their choices were just not good for their body, their lifestyle or their needs. If they discover that this is most likely the case, they should restructure their plan so that it’s one they can realistically follow, while still attaining the goals that they desire.

Ryan:
What is a typical day like for you right now?

Well, in truth, nothing is typical for me right now. As a PhD student, and a contract writer, I don’t ever have a regular schedule. One day I might have to work from 6am until 10pm doing research and writing, while another day, I won’t have anything formal to do other than what I’ve designated myself to accomplish that day. Although some days I wish I had a 9 to 5 job, like most people, with work that I could leave at work, and weekends to myself, I don’t think I’d be satisfied. Right now, even though it’s very stressful and exhausting at times, my life is very fulfilling. I have thousands of opportunities at my fingertips and I’m not confined to any one career path. So, a typical day just doesn’t exist, and I don’t think it ever will.

Ryan:
What gets you out of bed every day?

The sun, my alarm clock and the barks of my dogs calling for breakfast.

Ryan:
Finish these sentences…

What I like most about eating healthy is…

…having more energy and a positive disposition.

My 3 favorite forms of exercise are…

…heavy lifting, mountain biking, and cleaning my house.

My 3 favorite foods are…

…raw almonds, salmon sashimi, and home-made apple crisp.

My favorite supplements are…

fish oil, glucomannan, and beta-alanine.

Doing a PhD program at one of the best schools in the country is…

…an honor.