Episodes
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The term insulin resistance has become a popular buzzword recently and most of the information that I have seen about this topic online has been misleading.
What insulin resistance is and why it’s importantHow to determine if you may have insulin resistanceHow to improve insulin sensitivity and metabolic healthWhat you can do to reverse prediabetes or improve diabetes
So today on the podcast, I want to break down the topic of insulin resistance in more depth and we are going to discuss:And more…
Tune in to learn how simple nutrition and lifestyle changes to help you build a healthy metabolism!
FREE ResourcesMetabolism Masterclass
Join me for a live training on Wednesday December 18th at 5:30 pm Central Standard Time to Learn more about metabolism and metabolic health:
Website: https://www.dradrianchavez.com/Metabolism
How to Calculate Your Calorie and Protein Needs:
https://www.dradrianchavez.com/energyguide
Recommended Podcast Episodes
What is Insulin Resistance? (My interview with Jordan Lips on the Where Optimal Meets Practical Podcast)
https://www.thenutritionsciencepodcast.com/what-is-insulin-resistance/
How to Build Muscle with Dr. Joey Munoz
https://www.thenutritionsciencepodcast.com/how-to-build-muscle-with-dr-joey-munoz/
Everything You Need To Know About Protein
https://www.thenutritionsciencepodcast.com/everything-you-need-to-know-about-protein/
Fiber Fundamentals: What It Is, Different Types of Fiber, Health Benefits, and Potential Cons
https://www.thenutritionsciencepodcast.com/fiber-fundamentals-what-it-is-different-types-of-fiber-health-benefits-and-potential-cons/
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Are you being exposed to toxic chemicals from your cooking and food storage practices? Do you find it confusing when you hear claims that certain chemicals in common kitchen items like pots, pans, cooking dishes, and tupperware may be harming your health?
What PFAS, also known as “forever chemicals,” are and potential exposure sources in your cookwareHow you will most likely be exposed to BPAs and PFASWhat cookware you can use to decreases your risk of potentially harmful
If so, this is the episode for you! In this week’s episode of the podcast, we discuss:
chemicalsHow aluminum products may be impacting your health
And more.Tune into the show to learn how to learn the truth about our exposure to BPA, PFAS and heavy metals and learn some simple habit changes you can make to limit your exposure to these chemicals.
Further Reading/Scientific Research:
Research on PFAS:
https://pubmed.ncbi.nlm.nih.gov/35202231/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8915917/Research on BPA: https://pubmed.ncbi.nlm.nih.gov/22889897/
Research on aluminum: https://pubmed.ncbi.nlm.nih.gov/28458989
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Welcome back to another episode of The Nutrition Science podcast, today we are going to be discussing 8 tips for staying healthy through the holiday season.
The average person gains weight during the time between Thanksgiving and New Years. We tend to be off of our schedule, traveling more, celebrating more, spending time with family and all of these can lead to poor sleep, eating, and exercise habits.
While I am not here to encourage you to skip all of this, I do want you to make it through the holiday season feeling good heading into the new year. So on this episode I am outlining 8 simple tips to help you stay on track this holiday season.
Tune in to learn more!
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Welcome back to the show!
Today we have a Q and A episode and I have my friend and former client Emma Becker joining me to help ask the questions. In this episode we cover the following:
Are nitrates/nitrites in lunch meat harmful to our health?Does cheese impact LDL cholesterol?What are the benefits of strength training versus cardio and is one better than the other?Are there any health benefits of Kangen water?Tune in to the show to better understand these topics and gain practical tips and strategies to help you live the healthiest life possible!
Links
Want to leave a question for the next Q and A episode? You can do so here.
https://www.thenutritionsciencepodcast.com/contact/Join our Nutrition Mastery Blueprint Course for 50% off before December 1st
https://www.dradrianchavez.com/BLUEPRINT
Studies comparing cheese vs. butter on LDL cholesterol
A paper on the health effects of nitrosamines
Podcast Episodes mentioned in this episode:Are Saturated Fats Harmful To Our Health?
https://www.thenutritionsciencepodcast.com/are-saturated-fats-harmful-to-our-health/
Two Part Series on LDL Cholesterol
Part 1: Does LDL Cholesterol Cause Heart Disease?
https://www.thenutritionsciencepodcast.com/does-ldl-cholesterol-cause-heart-disease/
Part 2: Lifestyle Strategies to Lower Cholesterol Levels
https://www.thenutritionsciencepodcast.com/lifestyle-strategies-to-lower-cholesterol-levels/
How to Build a Simple, Effective Exercise Plan
https://www.thenutritionsciencepodcast.com/how-to-build-a-simple-effective-exercise-plan/
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The slogan Make America Healthy Again has picked up some traction recently and I love that people are thinking more about their health.
How exactly Americans have gotten sickerThe real reason why obesity and diabetes rates have skyrocketed Whether food additives are destroying your healthThe challenges with improving school lunchesWhy conspiracy theories can spread faster than truth.Actual efforts that could be useful to improve the health the American population. And a lot more...
There are some good things coming from this movement and also some not so good things and I want to talk about of them.
So this week I brought my friend and colleague, Dr. Jessica Knurick, to discuss some of our thoughts about this #MAHA movement as nutrition professionals (we both have PhDs) with over a decade each of working in this field.
On this episode we will discuss:Tune into the show to learn more.
Podcast Episode Links:
The Science of Seed Oils: Myth-Busting with Dr. Idz
Dr. Idz Instagram Post on Fluoride
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Do you find it hard to stick to healthy habits over time?
Sometimes we are unknowingly making things harder on ourselves and there are some simple changes that we can make to move things in our favor.In this week’s episode of the podcast, we are going to cover simple environmental and lifestyle modifications you can do that will make being healthy as easy as possible.
We will discuss:
How to make smarter nutrition choices and live an active lifestyle in ways you never imaginedHow to reach your sleep and exercise goalsHow to invest in your health throughout the day and break-free of negative mindsetsAnd more.
Tune into the show to learn how to get into healthier habits and stay consistent with them, so you can achieve your best health!
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Did you know that most Americans aren’t getting the recommended amounts of important micronutrients? Meeting our micronutrient needs is one of the most important pillars of a healthy dietary approach.
So, in this week’s episode of the podcast, we are going to cover the top 7 micronutrients that Americans aren’t getting enough of. In this episode we will discuss:
Why these nutrients are important Foods that we can get these nutrients from Strategies for ensuring you meeting your micronutrient needsAnd more.
Tune into the show to learn about the simple and practical steps you can take to ensure you are meeting your daily recommended micronutrient needs!
Podcast Episode Links:
5 Supplements That Might Be Worth Investing In
Should You Take a Multivitamin?
Lifestyle Strategies to Lower Cholesterol Levels
Does LDL Cholesterol Cause Heart Disease?
The Science of Seed Oils: Myth-Busting with Dr. Idz
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Over the years of working in this field I have met HUNDREDS if not thousands of people who were all struggling with a similar issue. They feel like they have to eat so little to maintain their body weight and if they "indulge" they gain weight very easily.
Well today on the podcast, I am going to talk about the one lifestyle change that many people struggling with this issue can make to be able to EAT MORE and maintain a healthy body composition.
And not only that, but this approach in many cases will also help to improve your physical and mental health and well-being as well. Make sure you tune into the episode to learn more.
If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, 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 the show. Today we have a Q and A episode and we are going go cover:
Whether mushroom coffee is worth adding to your routineWhat resistant starches are and are they something you want to include in your dietWhether or not nightshade foods contribute to arthritis or other inflammatory conditionsWe break each of these topics down and give you some practical takeaways to help you live a happier healthier life. Tune in to hear more.
Links 👇🏽
Resistant Starch Research:
Resistant Starches and Cardiometabolic Health Outcomes
Resistant Starch and the Gut Microbiome
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Last week Senator Ron Johnson organized a roundtable discussion in Washington titled: "American Health and Nutrition: A Second Opinion". This roundtable discussion featured Robert F. Kennedy Jr., Jordan Peterson, Vani Hari (The Food Babe, Casey Means, and a few other activists and influencers.
The discussion has gotten a lot of press and while I am happy to see more people wanting to see the government step up and making policy changes to improve the health of the US population, many of the points outlined in the discussion were a distraction from the real problems facing our country.
So in this episode I am going to talk about the roundtable discussion further and highlight some things that our government can do to help improve the health of the population.
Links
Watch the roundtable discussion here.
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In a matter of 10 years gluten went from being something most people have never heard of to something millions of people were avoiding in their diets which sparked a huge market for gluten-free products.
What gluten isWhy it can be a problem for some people Why it isn't a problem for most people How to determine if it is an issue for you
But why? Is there any reasoning to it?
Gluten might be one of the most complicated topics in nutrition and in today's episode I am going to attempt to unpack this topic and help you to understand:And more...
Tune into the episode to learn more.
Previous episodes mentioned on the podcast:
Protein episode
Food allergy episode with Dr. David Stukus
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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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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
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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.
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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/
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