Эпизоды
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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
If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you join for 50% off until October 20th here.
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Пропущенные эпизоды?
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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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Get 20% off of your first order of Legion supplements here and support the podcast by using this link (use the code "Chavez" at checkout)
If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you join for 50% off until October 20th here.Enjoying the show or have a questions about a particular topic? Send us a message 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
If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you join for 50% off until October 20th here.Enjoying the show or have a questions about a particular topic? Send us a message here.
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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.
Get 20% off of your first order of Legion supplements here (use the code "Chavez" at checkout)
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.
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/
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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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