Episodes
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In today's episode of the 'How to: Fitness' podcast, we take a deep dive into food labels. We delve into how nutrition labels evolved from primarily addressing food safety and illness prevention to focusing on health and calorie content, we examine how calorie information has expanded from packaged foods to being included in restaurant menus, and we discuss whether or not this constant focus on nutritional information is helpful...or actually harmful.
02:06 The Evolution of Nutrition Labels
03:59 The Impact of Nutrition Labels on Fitness and Health
10:03 The History and Politics of Food Labeling
24:05 Understanding Serving Sizes and Calorie Standards
26:06 The Problem with Nutrition Labels
33:11 The Influence of Nutrition Labels on Consumer Behavior
Due to limited space in show notes, email for references: [email protected]Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/
Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/ -
In this episode of the 'How to Fitness Podcast', we bust common myths about food and products. We tackle misinformation about aspartame, oatmeal, Himalayan sea salt, seed oils, and sunscreen (not a food, we know!). From debunking aspartame's carcinogenic risks to clarifying the benefits of Himalayan sea salt, we advocate for knowledge and critical thinking around our food choices rather than giving in to fear mongering from the internet. Join us for a fact-based discussion that promotes critical thinking and reliance on scientific evidence.
01:28 Aspartame: We talk about the carcinogenic properties of aspartame, how aspartame is qualified as a Group 2B carcinogen (possibly carcinogenic to humans), and the actual dosage of aspartame needed to warrant concern (itâs a lot!).
06:04 Oatmeal: Oatmeal is having a moment on social media being demonized for countless reasons. Claims demonizing oatmeal are unfounded, especially around claims of inflammatory effects of oats or oats having negative impact on GI health. We talk through specific research that promotes the health of oatmeal and how we can consume oatmeal in a way that promotes more satiety.
10:14 Himalayan Salt: Weâre not just talking about the baseless claims promoting Himalayan salt as superior, but also dispelling hate for typical table salt. Himalayan salt is touted as a better option due to containing trace minerals, of which amounts are very little. Himalayan salt, however, does contain fewer microplastics.
16:02 Seed Oils: Few foods are talked about with as much fear mongering as seed oils, with a lot of the internet demonizing seed oils for being inflammatory, because theyâre refined, due to low smoke point, and more. Seed oils are arenât our nutritional downfall, but foods high in seed oils are often also less healthful foods like ultra processed foods. We talk through studies that discuss the impact of seed oils on inflammatory markers and also discuss nuance around the topic of smoke point.
Video from Food Science Babe: https://www.youtube.com/watch?v=PJzJVHhKV28
25:05 Sunscreen: While this isnât a food, sunscreen made it into this episode because of the similar fear mongering around the topic of sunscreen. A lot of potential harm around sunscreen is exclusive to animal studies, and statements around the danger of sunscreen due to ingredients are often unfounded. We talk through the different types of sunscreen (physical blockers and chemical blockers). Some ingredients in chemical blockers (commonly oxybenzone) have raised concerns as being hormone disrupters, but this has only been seen in rats eating oxybenzone.
30:35 We receive a lot of fear mongering messaging on a daily basis, and itâs incredibly easy to get caught up in all we read and hear. We can all utilize a bit more critical thinking in the way we approach fear around food (and products) in a way taht supports our health rather than leaving us constantly scared.
Due to limited space in show notes, email for references: [email protected]
Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/
Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/ -
Missing episodes?
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How does what we eat influence our mental health?
In today's episode of the 'How to: Fitness' podcast, we take a deep dive into the relationship between diet and mental health. We discuss and studies and evidence to support the impact of different foods and diet patterns, such as Mediterranean and Japanese diets, on cognitive function and psychological well-being. We also discuss the emerging field of nutritional psychiatry, as well as the dangers of relying solely on diet and supplements for mental health treatment. Finally, we delve into the importance of hydration, the dangers of under-eating, and emphasize the value of enjoying food and making healthy choices that are sustainable in the long term.
02:11 The food we eat is responsible for fueling our brain. Our brain uses about 20% of the total energy we consume daily, and our focus can be directly correlated with our caloric intake. The brain cannot run on empty.
06:38 Many vitamins are needed to support brain function, and must be sourced from the food we eat. We talk about specific vitamins essential to our brain health. Do greens powders play a role in getting the micronutrients we need?
13:19 Our gut health is closely related to our brain function - think about feeling butterflies or knots in your stomach when feeling anxious. The link between the digestive system and the brain is a emerging field of study.
17:00 Mediterranean and Japanese diets have been found to have a positive correlation with gut and brain health, and supporting overall mental health. Something similar in these two diets is a focus on whole foods, fewer processed foods, and a focus on community.
22:30 There is a potential link between ultra-processed foods and risk of psychological distress, including depression and more anxious days. Alcohol consumption is also linked to poor mental health outcomes.26:50 There are so many âuncontrollablesâ present in our lives and mental health, but we also have certain areas we can âcontrol;â nutrition can be one of those âcontrollables.â The ability to choose how we fuel our bodies and the foods we buy IS a privilege.
31:00 What is nutritional psychiatry? It is an emerging field of practice that explores how the type of food we eat impacts our brainâs functionality. We have very mixed thoughts on this field of work as there are some concerning cons alongside the potential benefits.
35:01 We talk through practical tips to incorporate helpful food choices into our diets that can improve our mental health. These include more fruits and vegetables (and making them enjoyable), staying adequately hydrated, and ensuring weâre not underfueled.
Due to limited space in show notes, email for references: [email protected]Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/
Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/ -
In this episode of How To: Fitness we are discussing the impact of diet talk and âFat Talkâ received by our families and how that may have shaped our eating behaviors and relationships with foods. We discuss the role parents and siblings play in self-image, body dissatisfaction, and unsupportive dietary habits. We talk about how to foster a better relationship with food as we work to interrupt old cycles and disrupt negative diet messaging.
Note: In this episode there is talk of eating disorders and weight. If those subjects are triggering to you, it may be best to skip this episode and tune in to the next episode.
01:00 Today weâre talking about âFat Talkâ in reference to communication characterized by comments or conversations that focus on body weight, size, shape, or appearance in a critical manner. "Fat talk" can contribute to the perpetuation of societal body ideals, body shaming, and the reinforcement of harmful stereotypes related to weight and appearance. This term comes from the âFamily Fat Talk Questionnaire.â
5:19 This type of talk often involves expressing dissatisfaction with one's own body or making negative comments about the bodies of oneself or others. "Fat talk" can contribute to the perpetuation of societal body ideals, body shaming, and the reinforcement of harmful stereotypes related to weight and appearance.
8:30 When looking at the literature, there is a correlation between family criticism and body dissatisfaction and disordered eating.12:49 Although both parents are influential in the development of a kidâs self-esteem, mothers are particularly impactful on their daughters body image.
16:50 If we think about how children learn â through observation, modeling, and imitation â we can recognize our responsibility to model positive behaviors and a positive relationship with food.21:27 Sibling relationships are unique in the family structure because siblings are both family and peers.Since siblings are raised with the same family values, a sister can be a vehicle to reinforce negative attitudes towards body image. Fathers also play a large role â in both their comments and their engagement in the family.24:09 The 'Almond Mom' is a stereotypical caricature of thin ideals that is often representative of the message we grew up with. We can acknowledge that these messages may have been made with good intentions, and are also learned behaviors and messages from previous generations.
30:00 Family is not the only place we receive negative messaging about our bodies. Dieting talk through TV, social media, and celebrities impacts youth of all ages.
32:00 With a greater awareness of the âfat talkâ issue comes a greater opportunity to reject diet culture. Are boundaries worth it? Is the goal to change our family talk, or just protect ourselves from it? Our priority is breaking this cycle of family fat talk, and the way we go about it can start with removing labels of âgoodâ or âbadâ from food and not making body comments of any kind.
37:10 We cannot model new behaviors if we havenât focused on our own relationship with food first. The way our body looks is a poor barometer of our health and wellbeing, and if we can shift our focused from appearance to habits and enjoyment, we can start shifting the old narrative.
42:50 Itâs impossible to not want our family and friends to have peace in their bodies, and that starts with changing the messaging for ourselves and working past the old, harmful messaging and diet talk we have been taught in the past.
Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/
Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/ -
Todayâs episode is a quick-fire Q&A answering questions from listeners. We discuss carb cycling, whether you should workout when tired, calorie tracking, and more.
0:45 Is carb cycling necessary?
2:07 Is it okay to still do a workout if I am tired? (i.e. didnât sleep well/enough)
4:07 If I burn off 250 calories exercising, can I eat back 250 calories?
Note: This was the article I was thinking about in terms of measuring inaccuracy of smart watches: https://med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html?microsite=news&tab=news. It is quite outdated now and I could find various more recent studies with a wide range of reported error for several different common smart watches.Here is an article you may find helpful on this topic: https://physiqonomics.com/please-stop-eating-back-exercise-calories/7:06 Do you need to modify workout styles/choices as you age?
9:28 How to start weight training? I do and then stop every time.Have more questions about any other topic related to your nutrition and fitness? Send them our way!
Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/
Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/ -
In this week's episode, we are joined by Dr. Alyssa Olenick, an expert in exercise physiology. Dr. Alyssa delves into her research on sex differences and metabolic response to exercise and shares her knowledge on menstrual cycle importance and its impact on training and nutrition. Alyssa also addresses misconceptions about 'cycle syncing' and offers practical advice for fitness and nutrition based on individual needs, urging against a 'one size fits all' approach.
2:10 Dr. Alyssa Olenick shares her background, research experience, and her history as an athlete. She has incredible experience as a research scientist as well as in her training as a hybrid athlete.
5:40 There are major gaps in sex differences in the world of exercise physiology and Alyssaâs research focuses on those differences and improving health outcomes of females across the entire lifespan.
10:45 Alyssa gives a rundown of the menstrual cycle â how our hormones change across various phases of a cycle and what the implications are. There is a lot of variability in every individualâs cycle and these phases are never one size fits all.
16:24 We discuss the confusion, controversy, and misinformation around cycle-specific workouts and cycle syncing. Not only does the idea of cycle syncing not have support from the research, but it doesnât help us listen in to our own bodies or own needs.
19:56 What we can watch out for when trying to identify misinformation: absolutisms, assumptions that we all have a 28-day cycle, suggestions to avoid any high intensity exercise, or messaging talking only about cortisol. None of these suggestions are evidence based and the idea of a one size fits all blanket solution doesnât teach us how to manage our own intensity, volume, or exertion.
24:05 Our education should feel empowering. We are not frail, and itâs not helpful to create unnecessary barriers to movement. We talk about the problematic fitness industry messaging and how it overlooks our need for rest or doesnât factor in individual needs.
30:00 What can we actually do to support ourselves, our hormones, and our training across our cycle? Alyssa talks about the impacts of our cycle on our performance across different phases and how it may be related to our motivation, performance, and mood. We talk about rest, carbohydrates, caffeine, and sleep alongside changing hormones.
38:18 Our energy needs may be higher during our luteal phase and the need to be accurately fed at all times can have a huge impact on our energy, performance, recovery, and how we feel in general. Alyssa dives into our nutritional needs across the menstrual cycle and even touches oncertain supplements.
44:41 The âsolutionsâ that help us feel better and more supported through our menstrual cycles are often simpler than we want them to be: adequate energy availability, rest days, hydration, prioritizing sleep, etc. The skills and tools we can gain around our cycle gives us permission to be more in tune with our bodies.
48:19 How can male trainers and coaches support their clients who menstruate? Alyssa gives us her opinions on this topic.
Where to find Dr. Alyssa Olenick: Instagram @doclyssfitness
YouTube: https://www.youtube.com/c/LittleLyssFitnessTraining programs: https://doclyssfitness.com/the-lyss-method/Invisible Sports Women: https://doclyssfitness.com/invisible-sports-women/Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/
Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/ -
This episode has been a long time coming for us. Today we not only want to talk about problematic wellness brands and the treatments and products they promote, but the barriers they create around wellness and how that negatively impacts our personal pursuit of health.
2:00 We talk through our thoughts on Goop as a wellness brand and how it has made âwellnessâ feel like something different than what it actually is â the pursuit of health and wellbeing. There is a massive responsibility that comes with advising or influencing people on their health, and that responsibility can be used incorrectly when focusing on money over health or if promoting harmful practices.
4:10 Is it Goop or utter poop? Tune in for a game of distinguishing a true Goop recommendation or a made up scenario from Michael.
9:14 We talk through Goopâs conception â from the name to the launch in 2008 as a health and wellness blog. Goop is now a lifestyle site with the intention of sharing information from experts. This has taken Goop from home-style recipes shared to lawsuits around false health claims, harmful treatments branded as natural remedies, and unfounded products.
15:45 Ethical and evidence-based practices and recommendations are often at odds with anecdotal experience or personal belief, and that is where wellness companies can lead us astray at times.
19:30 Our goal with this episode is not to invalidate or talk down on alternative methods of care. We understand the draw to alternative practices while also recognizing that major platforms have a responsibility to provide accurate and safe information.
20:10 Annual Goop health summits have been the host platform for many problematic practitioners who now have a larger audience to whom they can spread more misinformation. This further fuels criticism of experts and leaves space for more rampant misinformation and overwhelm.
24:00 As consumers, the draw to new, shiny, interesting information is very alluring.
26:49 This is a bigger issue than just Goop; Goop has paved the way for the success of many other problematic brands who are marketing and selling wellness in a way that may not be in our best interest. Rampant pseudoscience only adds to information overwhelm and an image of wellness and health that is not accurate, attainable, or inclusive. 29:00 Problematic wellness brands spread a message that we can have long lasting health if we are white, slim, and have the money to purchase expensive products and services required to be âwell.â Wellness should be accessible to anyone and should be a right rather than a luxury.
31:00 Problematic wellness brands can be a distraction from what can truly benefit us, our health, and our habits. What can be empowering to us on our pursuit of health is understanding what truly moves the needle on our health goals rather than what has minimal impact but appears shiny and exciting.
36:55 We believe that our pursuit of health is not black or white. Brands like Goop can have some helpful recommendations and resources AND still be problematic. What is problematic, however, is creating barriers to health when health should be achievable for everybody and doesnât have a specific cost or look.
Due to limited space in show notes, email for references: [email protected]
Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/
Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/ -
Today weâre talking about the overwhelming amount of anti-aging messaging we receive and what actually contributes to our health and longevity. Weâre talking about âanti-agingâ products and treatments, the lengths we go to to look younger, and the frequency with which we overlook factors that actually contribute to aging healthfully.
3:55 Weâre constantly facing a societal obsession with aging, and weâre talking about this topic with the lens of helping our listeners become more informed consumers.
8:44 Weâre faced with pressure surrounding the need to slow down aging from a early on in life, and much of that pressure is placed on women. Part of this messaging demonizes aging or any physical changes to the typical âbeautyâ standard weâre often faced with.
NYT article and quote: https://www.nytimes.com/2017/09/12/magazine/the-ever-changing-business-of-anti-aging.html16:04 We share how anti-aging marketing and products has impacted us individually and our perception of our aging.
19:30 We talk through some of the more outrageous âsolutionsâ out there for combatting age, including some of the lengths that billionaires go to for âyouth restoringâ protocols. In this category is also anti-aging clinics, and how this type of medicine is not actually recognized by board certifications. Often times, the treatments offered in this setting are concerning, especially when it comes to off label usage of medications for anti-aging purposes.
25:00 One risky area where age prevention medications are offered is in the prevelance of HRT offered outside of secure medical setting.
27:00 The global anti-aging market accounted for 66 billion USD in 2022, and is only expected to grow exponentially.
28:30 A question for listeners:What do we actually want when we think about preventing aging? What is our actual goal?
30:15 We can shift from thinking about âanti-agingâ methods and think, instead, about healthy aging and longevity. How long we live doesnât matter as much as whether or not weâre living well.
34:19 can promote health and lifespan through our nutrition by avoiding weight cycling, monitoring alcohol intake, and prioritizing balance and micronutrient intake in our food choices.
40:17 There are some supplements that can help optimize our healthful againg. There is preliminary research showing the benefit of cocoa extract on longevity. Protein powder can help prevent sarcopenia, the loss of muscle mass and strength. Certain B vitamins have also been found to reduce some cognitive decline.
https://examine.com/categories/healthy-aging-longevity/
43:57 Exercise is truly the closest we get to an âanti agingâ miracle. It benefits us in many ways related to our health and makes our bodies more adaptable to the physiological stress of aging itself. Benefits in cognitive changes, heart function, strength, and mobility come from regular exercise. These positive effects happen on a cellular level!
46:00 There is so much we donât know about efficacy of different treatments and products, but then there are things we DO know!
50:22 Aging is natural, and to age is a privilege. Focusing more on proven self care methods and less about the âanti agingâ hype sets us up for better years ahead.
Due to limited space in show notes, email for references: [email protected]
Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/
Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/ -
In this episode of How to: Fitness, weâre talking about sleep - a topic that can seem really boring but is truly a missing key in our overall health and wellness. Today weâre talking about what we do and donât know about sleep, its impact on every aspect of our health, and how sleep hygiene is often overlooked in the fitness space.
6:36 We spend one third of our lives asleep, so itâs very surprising that there is so much we donât know about sleep - including why we need to sleep.
7:52 As we sleep our brains will cycle repeatedly through two different types of sleep - REM (otherwise known as rapid-eye movement) sleep and non-REM sleep. Michael talks through these stages and cycles with more detail, focusing on the complexity of non-REM stage three sleep and how important it is for our fitness and recovery.
11:14 In REM sleep, the eyes move rapidly behind closed lids, and brain waves are similar to those during wakefulness. This isnât considered a restful stage; the brain is highly active throughout REM sleep, increasing brain metabolism by up to 20%. It is believed to be important for mood, memories and learning.
14:38 Recent findings suggest that sleep plays a housekeeping role that helps to removes toxins in your brain that build up while you are awake, essentially functioning like an overnight cleaning team providing essential and restorative services to the brain as we sleep.17:20 Sleep affects almost every type of tissue and system in the body, and research shows that a chronic lack of sleep, or getting poor quality sleep, is correlated with mortality. There is so much unknown around sleep, leaving us feeling wary of âsleep expertsâ who have all the answers.
22:57 Our sleep need is individualized to an extent, and there is a lot unknown around how sleep needs change as we age. The general recommendation for adults is 7 hours of sleep per night, and there are negative consequences for lower amounts of sleep even though some individuals feel they function well on less sleep.
29:30 Thereâs a lot of uncertainty around the impact of naps on brain development and overall health, as well as if we can catch up on âsleep debt.â32:49 There are a lot of obvious or âboringâ tips around sleep hygiene, but there are also suggestions we often overlook when addressing our sleep patterns. We talk through some of these overlooked tips around improving our sleep.
47:00 We want sexy, quick fixes and often ignore âeasierâ fixes. Sleep definitely falls into that category as a puzzle piece that impacts our mental, physical, and emotional health in all ways.
This is our last episode for this season of How to: Fitness. We have some really exciting interviews and topics lined up for our next season coming in January 2024!
Due to limited space in show notes, email for references: [email protected]
Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
https://www.michaelulloa.com/
Follow along with Kate at @klnutrition on IG and threads
https://www.katelymannutrition.com/ -
Today we're taking a (mostly) objective approach to alcohol consumption - the risks, the benefits, and the drinking culture we are up against, and how it all impacts our nutrition, our fitness, and our overall health. We talk through taking a "risk analysis" approach to how we drink and share a bit of our own experiences as well.
1:30 How can learning more about alcohol help us become more knowledgable and educated consumers? Today we want to take the morality out of this topic and go into the topic of alcohol and drinking patterns with an open mind. We talk objective vs. subjective and how both of these fit into this topic.
7:30 Alcohol is a fourth, ânonessential,â macronutrient with 7 calories per gram. The caloric value of alcohol disproportionately high for the minimal nutrients provided. This knowledge can help us make more informed food choices.
9:58 As a neurotoxin, alcohol receives metabolic priority. It doesnât trigger fullness signals like typical food does. When we pair this with impaired decision making and lower inhibitions, we see a tendency towards overconsumption.
15:35 There are many physiological impacts of alcohol intake, both short and long term. One of them that really impacts how we feel is disturbed sleep after drinking. There is a dose-toxicity response, so moderate drinking is very different than binge drinking.
17:50 We talk through the benefits of drinking: both health and social oriented. Moderate alcohol intake can increase HDL and lower risk of heart disease, stroke, kidney stones, and more.
21:57 We must take a ârisk assessmentâ approach to our alcohol intake. Overall health benefits pale in comparison to risks, so it feels like the benefits we can weigh are social benefits - community, celebration, and enjoyment.
27:00 Drinking habits are very personal and very sensitive and a lot of trust and respect is required before opening up a conversation around this topic.
29:50 We talk about drinking culture in the US vs UK, drinking age limits, and the downfall of abstinence-based approaches around alcohol consumption. Rates of binge drinking are increasing across certain populations: https://www.nytimes.com/2017/12/29/opinion/sunday/alcohol-binge-drinking.html
36:20 Kate and Michael each share some of their personal experiences - from growing up in a more conservative community where alcohol was attached to morality to family history and days of heavy drinking through university.
46:30 The term âsober curiousâ means âto choose to question, or get curious about, every impulse, invitation, and expectation to drink, versus mindlessly going along with the dominant drinking culture.â It is about assessing your relationship with alcohol and paying attention to your consumption.
49:00 Having a drink can be the correct choice when weighing pros and cons, but being in tune with our choices and behaviors can help us consume in a way that is aligned with our goals, how we want to feel, and what we want out of our lives. This episode does not come with any recommendation beyond being more aware.
Support and resources: https://www.rethinkingdrinking.niaaa.nih.gov/help-links/default.aspx
Due to limited space in show notes, email for references: [email protected]Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
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Follow along with Kate at @klnutrition on IG and threads
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We believe in taking a holistic approach to our health and fitness, and we know that our sexual health is part of that. We speak with sexologist Dr. Celeste Holbrook on growing up in a conservative community, body ideals, how to open more conversations around sex, and how we can approach sex as a learned skill.
1:38 Dr. Celeste Holbrook is a sex educator using behavior change theory to enlighten individuals and partnerships on the topic of sex. Being a sexologist was not her goal career in her youth, but sex education became important to her after growing up in a conservative community and her own personal experiences.
8:40 We discuss how we can start becoming more open about sex by taking sex off of a âweird pedestalâ and making it more approachable. It is a part of life, not the pinnacle, but modern messaging around sex suggests otherwise.
10:30 Sex is a learned skill that doesnât always come naturally. Approaching it as such provides a more healthful dialogue around sex and open up conversation with partners, friends, and those near us.
13:00 Sometimes when working with a client we can utilize sex drive as a metric of our health, but sex is too contextual to use only as a metric of being fed, fueled, and rested. Libido can be a marker for health, but not always due to the context of what is going on in our lives. Libido also lives in a range, not only âhighâ or âlow.â
17:01 There is no gauge for our libido, it is all in relation to what feels comfortable for us. Dr. Holbrook talks about the negotiation that is sex with a partner and how that is the best metric of a healthful sex life. Like everything else about our health, it is highly individualized.
19:14 Dr. Holbrook shares her strong views around the beauty industry and how our perception of beauty has been created by individuals around marketing table. While this idea is not unique to women only, it is experienced far more by those passing as women. We can take a harm reduction approach to feel best in our bodies and, as a byproduct, find a lot of compassion for others as well.
24:07 Regarding sex, we can take the approach that feels best and most comfortable for us and can also push back harder against ideals that have been sold to us. We can also take an approach to our bodies and body image that feels safe and gives us permission to live our lives best.
28:15 The body and beauty ideals that permeate âideal sexualityâ are the same that are pushed in the fitness industry. Dr. Holbrook gives some tips around changing the way we speak to ourselves and shifting the responsibility around beauty ideals.31:18 We can foster more confidence in our sexuality by understanding what we want out of sex and then building behaviors that support those desires. Until we know what we truly want, we are just grasping at straws.
35:08 We share some perceived cultural differences between the US and the UK. Dr. Holbrook shares some of the messages that men receive around sex. There is a pervasive idea that we only allow a small amount of emotion from men, and this drastically impacts sexual experiences. Dr. Holbrook speaks about how a higher libido in men could be related to emotional regulation.
42:00 Responsibility is the biggest killer of arousal. We discuss how that challenges intimacy after having children and how shifting our idea of what connection and intimacy look like can do wonders.
CONNECT WITH CELESTE:
IG: @drcelesteholbrook
drcelesteholbrook.comDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
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Americans spend over $78 BILLION dollars on weight reduction services and goods annually, and itâs estimated that the average UK adult will spend more than ÂŁ20000 trying to lose weight and get healthy over a lifetime.
That isâŠa lot.
In todayâs episode were diving into the history of dieting and the cultural obsession that is the constant invention of new ways to restrict and manipulate our diets.
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Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok
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Follow along with Kate at @klnutrition on IG and threads
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Todayâs episode is a quick-fire Q&A where we bust some common nutrition and fitness myths. We referenced a few sources throughout the episode and you can find these below in the show notes:
00:32 Does exercising on an empty stomach burn more fat?
https://examine.com/deep-dives/the-surprisingly-satiating-effects-of-fasted-cardio/#Pl97aQd-who-and-what-was-studied03:29 Do superfoods really have no nutritional benefit?
04:48 Do we need to stay in the fat burning heart rate zone if I am trying to lose weight?
06:35 Are BCAAs and creatine worth the cost?
https://examine.com/supplements/branched-chain-amino-acids/11:08 Do I get the same benefit of a workout whether I am sore or not?
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Many products, supplements, and influencers say good gut health is the key to a flat belly, a mood boost and so much more. But how many of these claims are actually rooted in science? Will drinking lemon juice and ginger really make as much of a difference as some creators claim? And why is gut health constantly conflated with the idea of weight loss? Letâs find out!
4:01 There is a lot of misunderstanding around what gut health actually is. Our gut health relates to the well-being of our gastrointestinal system, which includes the stomach, intestines, and all those microorganisms residing within. This is a really broad topic, so the goal of this episode is to leave us as more educated consumers and experts in our own nutrition.
7:06 Gut health and learning about the gut microbiome is very new research, and there is so much more to learn. Our gut holds 80% of our immune system, synthesizes vitamins, manages inflammation, and communicates with our central nervous system - among other things. When our gut microbiome is healthy, it truly does impact our health.
11:29 Some of the drivers of our microbiome composition are age, diet, lifestyle. How we were born - vaginal birth vs cesarean - also impacts our microbiome as does where we live, our stress levels, medications we take, how we were fed as an infant, and even where we travel.
12:52 As gut health has become more âtrendy,â it has also become a topic rife with misinformation. Among accessible information around gut health, there are a lot of unproven health claims, conflicting dietary, commercialization, and approaching gut health as if it is about weight loss.21:30 Social media is full of âhacksâ for the gut, and thereâs not enough data to prove whether any of these supposed fixes improve digestive functions. Many people are fooled by online wellness gurus who label themselves as âgut health scientistsâ or âgut health coachesâ.
27:00 Registered dietitians, GI doctors, and immunologists are actual experts in this subject matter. We are examples of professionals in the health and nutrition space who have knowledge and qualifications, but are by no means gut health experts. We know that our scope of practice is limited, and thatâs as it should be.
29:35 Itâs generally the same habits that support our overall health that are best for our gut health: eating a lot of fiber rich foods, probiotic-rich foods, diversity in our food choices, moderation in alcohol consumption, and adequate hydration.
44:21 There is a direct link between our gut and our brain. The gut-brain connection is a two-way communication highway. The gut sends signals to the brain, impacting our mood, stress levels, and cognitive functions, while the brain influences our gut's activity too. There is an entire emerging body of research studying changes in our microbiome to mood disorders like depression and anxiety.
46:51 âLeaky Gutâ is a confusing phrase we hear often, but it is actually a real thing! However, itâs not often what we think it is; we all, to some degree, want a leaky (permeable) gut for absorbing nutrients. There is no standard for identifying and diagnosing leaky gut.
50:45 We should be wary of all of the unqualified individuals throwing around magic cures and commercialized products with little to no scientific evidence because, in some cases, the evidence isnât there yet.
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We had the amazing opportunity to speak with an incredible guest, respected Cambridge university lecturer Dr. Giles Yeo.
Dr. Yeo is a professor of molecular neuroendocrinology whose research focuses on food intake, genetics, and obesity, and our conversation was nothing short of amazing.
1:57 We talk about Gilesâ recent âmidlife crisisâ that manifest in the form of an amazing cycling adventure across the UK.
7:33 What is obesity? There is an oversimplified yet strong-held belief that body size correlates with health, and Dr. Yeo talks us through the impact genetics play on our body size. The ability a individualâs body has to carry body fat without negative health implications is impacted by our genes.
12:14 How much fat we can store safely (without disease) is largely genetic, though there are always environmental factors at play as well. Where we hold our body fat is also entirely purely genetic
14:38 Twin studies help us understand what portion of our health is genetic versus environmental. Dr. Yeo shares a fantastic example of heritable traits using hair color (compared to fat carrying capacity, body shape) and freckles (compared to what foods we like to eat, how much food we eat).
17:17 Mail in DNA tests (ex: 23 and Me) and can show us some accurate traits, while others are a stretch. There are both predictable traits that these tests can show us (like response to lactose and alcohol), and less predictable or more complicated traits (aerobic capacity, which diet would be best for us).
23:17 How do these DNA tests provide inaccurate information? Predictable traits that involve just one compound are far more likely to be true and there is legitimate information we can learn.
27:24 Dr. Yeo was recently on the Diary of A CEO podcast, where parts of his interview were utilized for soundbites that circulated around the fitness community while taken out of context. There was a lot of backlash around his comments surrounding calories, as well as his physical experience vs. his expertise.
30:38 Calories tell you the amount youâre eating and the energy content, but nothing of the nutritional content of a food.
35:15 With advancements in how we understand the genetics of bodyweight, weâre getting closer to understanding how to use genetics to tailor our intake to our individual needs. As we figure out how to mass monitor food intake, our potential to understand individualized needs grows in incredible ways.
39:12 Is there a future of individual calorie-counting devices that give us a more accurate view of our intake?
43:23 We talk through the challenging topic of balancing body positivity/neutrality and health. We donât do ourselves justice when we focus on weight; we need to focus on health.
49:45 Dr. Yeo has worked in this industry for 25 years, and his messaging and beliefs have changed over his time. Policymakers, doctors, and individuals with more authority are often part of the problem in perpetuating weight stigma.
53:00 Dr. Yeoâs ideal future of health promotion is to solve poverty, making healthiest options also the cheapest options. This is the absolute emergency in improving health â individually and on a population level.Giles Yeo on Instagram: @gilesyeo
His books:
Gene eating: The Story of Human AppetiteWhy Calories Donât CountDon't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
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Todayâs episode is a quick-fire Q&A on the topic of supplements - an area with a lot of confusion and misinformation. We talk about which supplements may be worth the expense, which supplements can benefit us as we age, and which supplements we personally take.
00:34 - Do BCAAs actually help repair muscle?02:24 - Should doctors be ordering more blood panels for patients so they know how to supplement?
05:43 - Do I need a greens powder supplement?
07:48 - Are there any supplements that are more beneficial as we age?
11:16 - Do any supplements actually work? (Here is more detail on DSHEA, an act that leaves dietary and herbal supplements exempt from most FDA regulations: https://www.kuer.org/politics/2018-12-18/how-a-1994-law-supercharged-utahs-supplement-industry)
15:38 - What supplements do we take?
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Today weâre talking about hyperpalatable foods, what makes food delicious and drives cravings, and what that means to us as consumers and individuals trying to become experts on our own nutrition.
Content warning: we do touch on certain aspects of eating disorders and disordered eating patterns in this episode
4:52 Hyperpalatable foods (HPF) are foods that are engineered to be extremely tasty, appealing, and âaddictive.â HPFs contain combinations of fat, sugar, salt, and other flavors that stimulate the reward centers in the brain. There are not âbadâ foods; they are foods engineered to be exceptionally delicious.6:56 When we crave HPFs, itâs not because weâre âbroken;â itâs because weâre reacting just as these foods are supposed to make us react.
7:30 We talk through the official definition and characteristics of a HPF, as defined by a research team in 2019. HPFs contain a specific combination of nutrients, create an artificially enhanced eating experience, and slow oneâs satiety mechanisms.
9:38 A âbliss pointâ is an optimized combination of sugar, fat, salt, texture, aroma etc. that create maximum palatability and irresistibility. Bliss points light up the reward and craving centers in the brain, making us want to keep eating.14:00 We have seen the rise of packaged foods over decades. Some of the tactics used to market snack and frozen food products are the same tactics used to market tobacco. For more information on the food labeling legislation and law around selling junk food to minors in Oaxaca: https://foodtank.com/news/2020/10/mexican-state-of-oaxaca-becomes-first-to-ban-selling-junk-food-to-children/
19:11 In 2016, it was discovered that the sugar industry had funded and published research in the 1960s to highlight the hazards of fat, while simultaneously downplaying the risks of sugar. There is a lot of lobbying behind various diet trends that gain, and lose, popularity over time.
20:52 HPFs are generally less expensive and more accessible. This makes it outrageously easy to consume HPF, and overconsumption leads to poor health outcomes.
21:23 Are HPFs addictive? We delve into the controversy around this topic and why we canât answer definitively. More research needed in this area.
25:05 HPFs seem to hijack and dysregulate normal appetite control signals in the brain, driving addictive-like consumption, especially in vulnerable individuals. Understanding how HPFs impact us can help give these foods less powerful and leave us more informed around our food choices.
30:39 Research found that a food was more than 4 times more likely to be an HPF in 2018 than in 1988. A substantial sample of popular foods in the US food system found that most foods were HPFs.
33:55 The implication of this entire body of research is that we live in a food environment in which a majority of foods are designed to take advantage of our psychology and neurobiology.
35:36 How do we navigate this information? How do we balance flexibility with also promoting healthful food choices? We talk about the implications of this knowledge and how we can promote balance rather than fear around HPFs.Due to limited space in show notes, email for references: [email protected]
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Today weâre delving into the world weight loss clubs, specifically Slimming World and what the program promises vs. what it delivers. We share our experience working with individuals who have previously been part of weight loss clubs and talk through the prevalence of disordered eating habits that tend to follow these restrictive programs.
3:37 Slimming World (SW) is a major commercial weight loss company based in the UK. It was founded in 1969 and has grown to 5.5 million members across the world. While the website reads as a promising solution, there are some significant problems with the Slimming World Program.
5:17 The program is based on the âfood optimizing eating planâ focused on âfree foods, healthy extras, and syns.â This plan is focused on restricting "syns" - assigned values to foods based on calories, fat, and fiber content, though SW claims to not count calories.
8:27 Success long term has not been shown. SW promotes disordered habits by focusing solely on short term weight loss. The idea of social support via group meetings sounds positive, but tends to be more harmful than helpful.
11:50 The âsynâ system is confusing and doesnât promote education around food choices. The plans focus on restrictive rules, guilt around "syns", and demonizing certain foods which can lead to unhealthy relationships with food.
15:23 What is the longevity of SW and similar programs? Confusing rules and regulations keep you reliant upon a system that doesnât lead to sustainable habits.
19:00 SW consultants arenât credentialed in a way that leads to optimal support for SW members. When we have worked with individuals who have been SW consultants or members, many individuals have reported disordered eating habits starting with these weight loss groups.
22:30 There are so many negative repercussions of making weight loss our only goal, including increased risk of ED and disordered eating habits.
26:55 The group meeting formats place all stock in weight as the only measure of progress, going as far as weight shaming publicly if individuals have not lost weight. This ignores the fact that our weight fluctuates, and that weight is only one (often unreliable) measure of change for those with WL goals.
31:13 The false marketing around SWâs approach creates an appearance of flexibility or longevity that masks disordered behaviors and restrictive rules.
One of Michaelâs posts on SW: https://www.instagram.com/reel/Ckft0EgIHK9/?igshid=MzRlODBiNWFlZA%3D%3D
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Todayâs episode is a quick-fire Q&A on the topic of Strength Training.
0:57 What is the best training split?
3:53 Can you build muscle and burn body fat at the same time?
5:45 When is the best time to lift? Is there a best time?
6:58 Iâm a cardio junkie and reallyyy hate lifting. Do I really have to?
10:36 I know I need to lift but am so scared of getting bulky
15:35 First timer in the gym, whatâs your tip piece of advice?
Have more questions about performance nutrition or any other topic related to your nutrition and fitness? Send them our way!Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform.
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We're diving into the world of organic food which can be a quite overwhelming topic. People are drawn to the idea of organic food because they believe it offers superior health benefits and is better for the environment. In this episode, we dig deeper into the differences, pros, cons, and myths around organic vs. conventional foods so we can be educated consumers.
4:40 When we talk about organic food, we're talking about products that are grown and produced without the use of synthetic pesticides, fertilizers, GMOs, irradiation, or sewage sludge. Organic farming prohibits the use of synthetic pesticides, which is often seen as a positive aspect. Critics argue that organic farming still uses natural pesticides and that their impact is not well understood.
7:55 Organic farming isnât always as superior as we think as far as environmental impact. The higher demand for organic actually leads to a larger footprint and more fraud in farms falsifying organic certifications.
9:52 To be considered organic, produce needs to be certified and meet certain criteria, but there is no global standard. The idea of buying organic is often noble, but may not be as effective as we think.
11:59 Labeling standards are inconsistent, leaving a lot of confusion and uncertainty between labels such as âorganicâ and ânatural.â12:54 The overall consensus in the literature is that there isn't a significant difference in the nutritional content between organic and conventional foods. We dig into some of the findings comparing these two foods and where differences are present.
15:42 There is less pesticide residue in organic foods, but not none at all. There is a lot of fear around âtoxicâ substances, often leading to unnecessary shame around conventional produce.
17:54 We talk about the harm of overanalyzing our food choices and how this can be more negatively impactful to our health.
18:53 Many organic products (or products made with organic ingredients) lead to a misconception that they are better for our overall health when they have no additional benefits. An organic cookie is still a cookie.
20:39 Organic food is less accessible for some people, especially those with limited budgets and focusing exclusively on promoting organic food may perpetuate food inequality. In some metropolitan areas, the price of organic foods can be double that of conventional foods.
23:32 There is a lot of fearmongering around conventional foods (example: The Dirty Dozen). One of the best things we can do to reduce pesticide consumption is to wash produce with water. Study quoted: https://portal.ct.gov/CAES/Fact-Sheets/Analytical-Chemistry/Removal-of-Trace-Pesticide-Residues-from-Produce
25:16 We do not know the long term effects of pesticide exposure. Focusing solely on the organic label may limit our perspective on what contributes to our overall well-being.
28:40 People often think that organic food is morally superior, but that's not necessarily the case. We can instead shift to thinking about what weâre trying to achieve within each purchase we make.
34:18 There is no shame in wanting to purchase organic, but theres a problem when we consider it a fix to our health when it is far from that.
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