Episoder
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Today on the show we are going to discuss flexible eating and the 80/20 rule in nutrition. The 80/20 rule refers to eating healthy foods 80% of the time and then allowing 20% for flexibility.
The 80/20 doesn't make sense for everyoneCircumstances where flexibility with nutrition can do more harm than goodHow to figure out what works best in your life
If you listen to the show, you know I am a big fan of flexibility, so you might be surprised to hear my take here. On the show we discuss:Tune into the episode to learn more.
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Inflammation!! This has become a popular term recently and most people don't really know what it means or if its something that we should be worried about.
What inflammation isWhy it's important The difference between acute and chronic inflammation How inflammation contributes to disease development How our diet can contribute to inflammation And more...
So, on this episode of the podcast, we are going to discuss:Make sure you tune into the show to learn more.
Want to submit a questions to be featured on our next Q and A podcast? Click here to submit your question.
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Previous Episodes Referenced
Saturated Fat Episode
Red Meat EpisodeEnjoying the show or have a questions about a particular topic? Send us a message here.
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Manglende episoder?
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On this episode of the podcast we have a.Q and A episode covering three topics.
1) Are caffeine and coffee beneficial or harmful to our health?
2) What are the best oils to cook with?
3) Does dairy interfere with the absorption of nutrients from berries?
We will be discussing some of the research looking at the health benefits (and negative effects) of coffee and caffeine, the differences between cooking with oilve oil, coconut oil, butter, ghee, etc., and how dairy can block the absorption of nutrients from foods like berries and coffee and what to do to reduce this effect.
Tune into the podcast to learn more.
Here is the research discussed in the show:
Coffee Health Benefits
Coffee/Caffeine Brain Health
Milk Reducing Nutrients in Berries
Study Looking At Different Fat ContentEnjoying the show or have a questions about a particular topic? Send us a message here.
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Did you know that all health improvements that people experience from following any new diet or nutrition plan can be distilled into 3 key changes?
Today on the show we are going to discuss what those specific changes are and help you to understand How Diets Work and where you should place your focus if your goal is make nutrition changes that will benefit your health.
Previous episode that may be helpful:
Energy Balance Episode
Food Sensitivity Episode
Click here to take advantage of Legions BOGO 50% off Labor Day sale.Enjoying the show or have a questions about a particular topic? Send us a message here.
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Soy is one of the most widely misunderstood foods. There are a variety of claims regarding the health effects of soy. It disrupts female hormones, feminizes men, increases risk of cancer, is inflammatory, and more...
The nutritional composition of soy foodsWhat studies show about soy consumption and risk of heart disease, cancer and other long term health outcomes.How soy affects male and female hormonesStrategies for adding soy to the diet
But what does the actual science show? In this episode of the podcast we are going to discuss the evidence for the health effects of soy. We cover:And more...
Tune in to listen to the full episode.
Sources:
Soy Umbrella Review
Soy and Markers of Inflammation
Soy Impact on Hormones in Men
Soy and Thyroid HealthEnjoying the show or have a questions about a particular topic? Send us a message here.
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On this episode of the podcast we have a Q and A episode we are covering 3 popular topics.
1) The personalized nutrition company ZOE
2) Nutrigenomics and whether we should use our genes to determine what to eat
3) The science of cold plunging
Research on cold exposure:
Cold Water Immersion and Recovery
Cold Exposure and Muscle Growth
If you are interested in signing up for the discounted offer on the Nutrition Mastery Blueprint course you can sign up here.
To search the podcast archive go here.Enjoying the show or have a questions about a particular topic? Send us a message here.
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On the last episode of the show we discussed WHY LDL cholesterol matters and why we don't want to have a high number of LDL particles floating around in our blood.
In this episode we discuss:
- The two main dietary factors that contribute to LDL levels
- A surprising fact about coffee and cholesterol levels
- Simple swaps for lowering cholesterol levels
and more.
Tune into the episode to hear more. I also summarized all of this information in a FREE guide if you would like to download that you can do so here.
Podcast for further listening
Fiber podcast episode
Saturated fat podcast episode
Energy balance podcast episode
Sources:
This paper is a great summary of nutrition and LDL levels if you want to read it.Enjoying the show or have a questions about a particular topic? Send us a message here.
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Today is part 1 of a 2 part series on lowering LDL cholesterol. In this episode we are going to cover what LDL cholesterol is and how it might contribute to the development of heart disease. In the next episode we are going to discuss nutrition and lifestyle strategies for lowering LDL.
What cholesterol is and how it functions in our bodyWhy cholesterol has been thought to cause heart diseaseThe truth about cholesterol and heart disease The right cholesterol test to measure to identify risk How cholesterol fits with other risk factors as well to contribute to the development of heart disease
In this episode we cover:Tune in to the episode to learn more.
I discussed measuring APO on the show and this a place where you can purchase the lab test online if you are not able to order it through your doctor.
APO B Test Online
Sources and Additional Reading
Apo B as a Rik Factor for Cardiovascular Disease
A Review of How Lipoproteins Contribute to Cardiovascular Disease
Check out some of products/supplements that I personally use and recommend.Enjoying the show or have a questions about a particular topic? Send us a message here.
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Welcome back to another episode of the podcast. Today we have another Q and A episode and we are going to discuss:
Is wild-caught fish more nutritious or safer than farmed fish?Is drinking raw milk a health hack or pointless wellness trend? What Functional Medicine is and whether or not I recommend itStudies discussed in this episode:
Farmed Fish
https://pubmed.ncbi.nlm.nih.gov/27670595/
https://pubmed.ncbi.nlm.nih.gov/24709486/
Raw Milk Studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5443421/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9262997/
https://pubmed.ncbi.nlm.nih.gov/24615309/
Support the Show
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Support the Show with a DonationEnjoying the show or have a questions about a particular topic? Send us a message here.
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Sometimes nutrition isn't going to be a top priority in your life. Maybe you just had a child, you are moving, you're traveling, you lost your job, etc. and you just need to place your focus elsewhere and put as little energy as possible into your nutrition.
These times are going to happen and it can be helpful to have a strategy for what we are going to do when they do. So today on the podcast, I am going to discuss how to focus on the bare minimum with nutrition and still make progress and get results (or not slide backwards at least).
If you struggle with staying consistent with quality nutrition choices when life gets hectic, this episode is a must-listen.
Here are the links that were discussed in the show.
Energy Balance Episode
Protein Episode
Guide to Calculating Protein and Energy NeedsEnjoying the show or have a questions about a particular topic? Send us a message here.
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Today on the show I have Jessica Issacs who is a Registered Dietitian and Sports Nutrition Specialist and we are going to talk about nutrition tips for parents of children who are active in sports.
On today's episode we cover:
Nutrition priorities for young athletesSome of th most common mistakes that many young athletes makeSports drinks and whether or not they're necessary Hydrations tips for young athletes Supplement considerationsand more..
Make sure to tune in to learn more.
If you want to learn more from Jessica you can find her info here.Enjoying the show or have a questions about a particular topic? Send us a message here.
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Is Red Meat Healthy?
One one end of the spectrum we’ve got people telling us that it causes cancer and heart disease and should be avoided at all costs and then people on the other end of the aisle who say it is a superfood and we should build our diet around it.
But what is the truth?
In this episode of the podcast we are going to break down the science of this topic and talk about:
Define what red meat isDiscuss the nutrition in red meat Potentially problematic ingredientsThe population based studies looking at red meat and health outcomes Randomized controlled trials looking at red meat and health outcomes Tie it all together and help you take away some important points
Sources for the episode:
Red Meat Mortality Meta-Analysis
Red Meat Cancer Meta-Analysis
Red Meat + Cancer Meta-Analysis #2
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Building and maintaining muscle is one of the most important things that we can to protect or long term health. But, building muscle can be a challenge and it is a lot more difficult if you are not doing it effectively.
The #1 mistake that keeps people from getting results from their effortsWhy range of motion during training is extremely importantHow speed of exercise impacts resultsNutrition mistakes that people make when losing fat AND building muscle
Today on the show, I have my friend Dr. Joey Munoz on to discuss the 3 muscle building mistakes that you want to avoid to ensure that you get the most out of your resistance training.
On this episode we discuss:And more.
Tune into the episode to hear more.
Here is the previous epoisode that I did with Joey.
If you want more information, go check Joey out on his Instagram and at his Fit4Life Academy.Enjoying the show or have a questions about a particular topic? Send us a message here.
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Today, we have another Q and A episode, in this episode we discuss :
Liver supplements: are they worth taking?The new Netflix Hack Your Health Documentary Alkaline Water and Purported Health Benefits Creatine Supplementation: Should You Take It?
Multivitamin Episode
5 Supplements That May Be Worth Taking Episode
Creatine Instagram post
Creatine Supplement
Nutrition Mastery Blueprint Discounted Course OfferEnjoying the show or have a questions about a particular topic? Send us a message here.
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I was having a discussion with a friend recently and a discussion came up that I've had quite a few times before.
He asked me, which is more important: exercise or nutrition? And in my typical fashion I gave an incredibly long-winded response that didn't provide an answer to the question, but appeared to be helpful nevertheless.
So on this episode I am going to give you my take on this discussion and explain whether I think exercise or nutrition is more important and why. I think that you will be surprised to hear what my answer is.Enjoying the show or have a questions about a particular topic? Send us a message here.
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Welcome back to another episode of the show. Today, I have a simple, practical episode where I discuss 10 nutritious foods that you may want to include in your diet.
My approach to nutrition is focused on meeting your nutrition needs and maximizing the health promoting potential of the diet. One of the ways to do that is by adding in more nutrient dense foods that have shown to have positive effects on health.
Today on the show I discuss 10 foods that have some strong research backing their use. There are many more foods that I would add to this list. This is a topic that I cover in more depth in my course and is a part of my Nutrition Mastery Blueprint framework.
I am offering a limited time discount on my course for Memorial Day if you are interested. The discount expires May 31st.
Learn more here.Enjoying the show or have a questions about a particular topic? Send us a message here.
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A report was published by the American Cancer Society with some updated statistics and this report led to a number of headlines that have caused some concern for a lot of people. Many headlines highlighted the fact that there are over 2 million cancer cases in the US, more than ever before. Others highlight the increasing cancer rates among young people.
Why overall cancer rates are actually going down despite the headlinesWhat groups are seeing an increase in cancer ratesThe main area of concern for rising cancer ratesWhat we can do from a nutrition standpoint to reduce our risk of cancer
As we all know headlines can be misleading, so I brought my friend Dr. Krystle Zuniga on to the show to discuss the details of the report. On this episode we discuss:and more.
If you are not following Krystle on social media, I recommend doing so here.
Here is the episode that Krystle was previously on
Microbiome Podcast
Click here to see the products that we recommend and also to help support the podcast with your purchases.
I am offering a limited time $75 discount to My Nutrition Mastery Blueprint Course if you are interested in learning more about that, you can click here and use the code "memorialday" at checkout before 5/28.Enjoying the show or have a questions about a particular topic? Send us a message here.
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Many people are considering plant-based diets for health, environmental, or ethical purposes.
Main reasons why one would consider adopting a plant-based dietPros and cons of adopting a plant-based dietNutrients of concern when going plant-based How to ensure you're meeting your nutrient needs on a plant-based diet Other considerations when going plant-based
So this week I brought my friend Dr. Matthew Nagra to the show to discuss plant-based diets. Dr. Nagra is a long-time Vegan and also a Naturopathic Doctor who is very well versed in the science of this topic and does a great job of presenting the research about plant-based diets accurately.
On this episode we discuss:and more.
Tune in to the episode to learn more.
You can follow Dr. Nagra here:
Follow on InstagramHere is the complement multivitamin that Dr. Nagra mentioned on the show.
Complement Multivitamin
Sources Discussed in the Podcsat
Adventists Health Studies (large vegan population with lots of follow-up data)
https://pubmed.ncbi.nlm.nih.gov/23836264/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
Diet and Heart Disease (Med. diet shows similar benefits to vegan)
Vegan diets and IHD: https://pubmed.ncbi.nlm.nih.gov/36030329/
Mediterranean diet and IHD: https://link.springer.com/article/10.1007/s00394-017-1582-0Want to support the podcast, you can do so here.
Enjoying the show or have a questions about a particular topic? Send us a message here.
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Welcome back to another episode of the podcast! On this episode, I have a special guest Dr. Idrees Mughal on the show and we are going to be tackling one of the most persistent myths in nutrition: The Alleged Harmful Effect of Seed Oils.
Why seed oils have been demonized online so muchDo seed oils cause inflammation?Are they easily oxidized?Are they responsible for the obesity epidemic? Will cutting them prevent sunscreen?
In this episode, we discuss:And more.
Tune in to the show to hear a masterclass on critically evaluating research and identifying misleading info .
Dietary intake and biomarkers of linoleic acid and mortality: systematic review and meta-analysis of prospective cohort studiesThe Effect of Canola Oil on Body Weight and Composition: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical TrialsBiomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and MortalityEffect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials
Here is Dr. Idz new book!
Saturated Facts A Myth-Busting Guide to Diet and Nutrition in a World of Misinformation
Submit your review to [email protected] by May 13th to qualify for the giveaway
Support the Podcast by Leaving a Donation or Purchasing Through Our Affiliate Links
Citations:Replacing Saturated Fats with PUFAS and Health Outcomes
Exchanging Saturated Fatty Acids for (n-6) Polyunsaturated Fatty Acids in a Mixed Meal May Decrease Postprandial Lipemia and Markers of Inflammation and Endothelial Activity in Overweight MenReplacement of dietary saturated fat with unsaturated fats increases numbers of circulating endothelial progenitor cells and decreases numbers of microparticles
Overeating Saturated Fat Promotes Fatty Liver and Ceramides Compared With Polyunsaturated Fat: A Randomized TrialEnjoying the show or have a questions about a particular topic? Send us a message here.
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I am so excited to welcome a very special guest to the show today Dr. Arti Thagudu. Dr. Thangudu is a triple board-certified physician and is a specialist in endocrinology, diabetes, and thyroid disease the founder of Complete Medicine, a direct care endocrinology practice based out of Texas, and Hey Healthy, a company providing accessible and supportive diabetes and hormonal care for self-insured businesses.
Dr. Thangudu is a wealth of information on a variety of topics, but I invited her on the show today to talk all about the thyroid because this is a hot topic that I often get questions about.
What the thyroid is and what it doesThe different types of thyroid diseases and the signs and symptoms of eachHow to test for thyroid disease Available treatments for thyroid disease Red flags to look out for to avoid thyroid misinformationNutrition and lifestyle strategies for improving thyroid health
So today, we are going to discuss:You can follow Dr. Thangudu on Instagram here:
https://www.instagram.com/drartithangudu/Enjoying the show or have a questions about a particular topic? Send us a message here.
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