In this episode, T Nation CCO Chris Shugart and editor Dani Shugart discuss...

Women With big Guns

Sun's out, guns out. Literally. Dani just completed her first Firearms Fundamentals class... not something she thought she'd ever want to do. But, you know, 2020.

We discuss why she wanted to learn to shoot, self defense, and the competitive sport of shooting – think strongman or CrossFit mixed with things that go boom.

Here's an example that'll make you want to try it yourself. Check out competitor Jessica Hook in the physically challenging, 3-gun competition:

The Supplement Quiz

How much do you know about supplement ingredients? This week's quiz covers everything from life extension supps to powders and pills for sexual performance.

Here are a few we mentioned:

And here's some more detailed info about that study on protein powder: Whole Foods vs. Protein Powders.

The Food for Fullness

Cover your ears, low carbers. According to a study in the journal Nutrients, the lowly potato might just be the perfect starch to include in your diet. And we couldn't be happier to hear that the theory we formed during after-dinner walks has been backed up by science.

Researchers had study participants eat meals containing the same number of calories and macronutrients, just different forms of carbohydrate. Some would have potato, some rice, and others pasta. The rest of their meals were the same: meat and vegetables.

The meals containing potatoes made subjects experience fullness faster and eat fewer total calories. They also reported that they stayed satiated much longer after the meal compared to when they had meals containing the other two sources of carbs.

The implications of this are huge for those wanting to dial in the diet. If you're trying to decrease your caloric intake without feeling hungry, then potatoes are a smart choice of carb.

So we dig into the impact of foods based upon their volume, tell you about the worst-performing carb, and share some practical tips.

And here's the easy recipe Chris talked about:

Baked Potato Slices

Fast Baked Potato Rounds

  1. Preheat your oven to 400 degrees Fahrenheit.
  2. Slice a white potato into quarter-inch rounds.
  3. Place on a baking sheet lined with parchment paper.
  4. Lightly coat with oil, like avocado oil or whatever you prefer.
  5. Season with salt, pepper, garlic powder, onion powder, chives or anything you like.
  6. Bake for about 20 minutes, give or take a couple minutes.

The Shugart Cart – Heavy Metal Straws & Lethal Slicers

Stainless Steel Straws (Tall)

Stainless Steel Straws (Tall)

From Amazon

4 pack. Pure 18/8 food-grade stainless steel. Cleaning brush included.

Worried about ingesting plastics? Need a way to consume your workout nutrition without spilling it down your chest when you're exhausted from training? Dani recommends these tall stainless straws from Greens Steel.

– Dani Shugart

Gramercy Madeline

Stainless Steel Mandoline Food Slicer

From Amazon

Top grade 4CR15 stainless steel. Safety gloves included.

Want to try that potato recipe above? Chris recommends either the OXO V-Blade Madeline or this stainless model from Gramercy.

– Chris Shugart