Magnesium is involved in over 600 different processes in the body and can influence everything from sleep to blood sugar control, energy production, mental health, and bone health, to name a few. Despite its importance, nearly half of Americans don’t get enough magnesium in their diet each day, and many people may be experiencing symptoms of low magnesium levels without knowing it.So in this episode, we’re going to unpack everything you need to know about magnesium:✅ What magnesium does in our body ✅ Why it’s important✅ How to determine if your magnesium levels are low✅ Diet and supplement strategies for meeting your magnesium needsTune into the episode to learn more. Here is the magnesium supplement that I recommend.  Use this link to get 30% off of your order. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Most people don’t fail to reach their health and fitness goals because they lack knowledge. In this episode of the podcast, Dr. Kasey Jo Orvidas joins me to discuss what self-sabotage is, why it happens, how it shows up in everyday life, and strategies for identifying and overcoming self-sabotage.We also cover actionable coaching strategies to help you or your clients stop getting in your own way, build momentum, and finally stick to the habits and goals that matter most.Sign up for the Coaching Code training program Listen to Kasey's first episode Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Did you know that 100 million people in the US have prediabetes? Prediabetes is one of the biggest health challenges that our country faces. It increases the risk of diabetes, but also increases the risk of heart disease, cancer, Alzheimer's, and more. The good news is that most of these cases are reversible with nutrition and lifestyle changes. On today's podcast, we are going to discuss what those nutrition and lifestyle changes are. In this episode, we cover:What prediabetes isHealth risks associated with prediabetesHow to test for prediabetesHow prediabetes developsNutrition and lifestyle strategies  for reversing it Tune into the episode to learn more. If you are interested in applying for the Metabolism Mastery Bootcamp, you can find more info here. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

On today's episode of the podcast we are going to break down a simple 4 steps process to transform your body in 2026. In this episode we discuss: The science behind weight loss and weight gainHow to determine your energy needs for losing or gaining weightHow to set up habits to consistently meet your energy needs The role of exercise is movement in body composition changeAnd more...If you are someone who has struggled to lose weight and keep it off, you don't want to miss this episode. Episode resources: Guide to Calculating Energy and Macronutrient NeedsEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

There’s no shortage of nutrition and health trends online, but most don’t live up to the hype. In this episode, I break down the handful of trends that actually ARE worth paying attention to. The ones consistently supported by research and shown to make a real difference for long-term health, body composition, and performance.If you want clarity on where to put your energy and which “trends” are actually are worth investing into, tune into this episode. Fiber Episodes Protein EpisodeCalculating Protein and Macro Needs Guide Weight Training Episode Simple Exercise Plan Episode Step Count Episode Supplement Podcast Episode/Guide Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Fads come and go each year in the nutrition and health space, and today, we are going to talk about some of the most popular health fads that I would recommend avoiding in 2026. In this episode, we cover a wide range of topics, from peptides to NAD to vibration plates, and we separate the science from the hype to help you avoid wasting time and money on unproven and potentially dangerous trends. Make sure to tune into the podcast to learn more.Research on Topics Discussed in the Episode BPC 157TB500 Red Light TherapyVibration Plates Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

The holiday season can be one of the most challenging times of the year to maintain consistency with healthy habits. Between travel, parties, stress, family dynamics, and endless food temptations, it’s easy to feel like your routine goes out the window. But it doesn’t have to. In this episode, Dr. Adrian Chavez breaks down simple, science-backed strategies to help you enjoy the holidays without feeling sluggish, guilty, or overwhelmed.In This Episode, We Cover:How to get out of the all or nothing mindset How to build a foundation that you can stick toSmart strategies for meals, parties, and travelHow to balance indulgence with nutrient-dense choicesEasy movement goals that don’t require a gymWhy starting NOW — not January — creates real momentumThis episode will help you stay consistent, feel good, and actually enjoy the season… without getting off track with your health and fitness. You can find more information about our Black Friday discounts here. Black Friday Specials. Here is a link to the smoothie guide. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Today I’m sharing a conversation I recorded for the Endocrine Matters podcast with my friend, Dr. Arti Thangudu. In this episode, we dive deep into the science of nutrition and blood sugar control what actually moves the needle, what doesn’t, and how to cut through the confusion that surrounds this topic online.We also talk through some of the most common misconceptions around blood sugar control, whether low carb or ketogenic diets are best, and more. Whether you have been diagnosed with diabetes, are navigating prediabetes, or are concerned about reducing your risk in the future this conversation will give you clear, practical strategies you can start using right away.I hope you enjoy this episode as much as I enjoyed recording it with Dr. Thangudu Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

In this episode of The Nutrition Science Podcast, Dr. Adrian Chavez sits down with endocrinologist and direct care physician Dr. Arti Thangudu to to a deep dive into what’s really wrong with the U.S. healthcare system and what patients can do about it. Dr. Thangudu shares her journey from working in the traditional healthcare system in a high-volume insurance-based clinic to founding her own direct care endocrinology practice that provides patient centered care where she is able to spend time with her patients, build trust and provide better outcomes at a lower cost. In this episode you will learn: Why today’s insurance-driven model leaves both doctors and patients frustratedHow this system compromises quality care for profitAlternatives to the traditional healthcare model, including direct primary careHow direct primary care cuts out the middlemen and lowers costsReal-world examples of how patients can better advocate for themselvesThe hidden incentives driving inflated medical prices and short visitsSimple ways to find more personalized, transparent careIf you’ve ever felt rushed, overbilled, or ignored by the healthcare system, this episode will help you understand why and show you that there’s a better way forward.Episode Links Dr. Thangudu's Complete Medicine Practice Dr. Thangudu's InstagramEndocrine Matters PodcastBooks Mentioned on the PodcastNever Pay the First BillThe American Sickness The Price We PayEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the show. Today we are going to be discussing a food that I think is highly underrated - Mushrooms. Most people walk past this food in the grocery store without realizing the powerful impact that it can have on our health.So today we are going to cover:The nutritional composition of mushroomsUnique nutrients there are found in mushrooms Research showing the health benefits of eating more mushrooms How to include them into your diet And more...Tune in to learn more about this incredible food. Join our Holiday Health Reset Challenge Here Resources20 Nutritious Foods to Eat More OfFurther Reading: Mushrooms and All-Cause Mortality US studyMushrooms and All-Cause Mortality Korean Study  Mushrooms and Cancer Risk Compilation of Studies  Mushrooms and Reducing Risk of Cancer ReviewMushrooms and Beneficial Compounds for GI HealthEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Is the ketogenic diet really a useful diet to follow or just another fad?  The ketogenic diet has become one of the most talked-about approaches to weight loss and metabolic health. But what does the research actually say about the diet?In this episode of the podcast, we dive into the science of the ketogenic diet, explaining its potential benefits and risks. In this episode, you’ll learn:What a ketogenic diet actually is and how it is used medically The difference between a true ketogenic diet and what is often promoted online as a "ketogenic diet"Who may want to consider a ketogenic diet, and those who may want to avoid itTips for protecting your health while following a ketogenic dietTune into this episode if you want to learn more about the science of the ketogenic diet.Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

In today's episode of the podcast, we will discuss whether walking is a good form of exercise. We cover the health benefits of walking and why it is a great form of exercise for most people. Then we discuss why it shouldn't be the ONLY form of exercise and why higher intensity exercises have health benefits that are hard to get from walking.Tune into the podcast to hear more. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the show. Today we have another Q&A episode and we will cover the following topics:Are natural sugars like honey and maple syrup are actually “better” than refined sugar, or are they harmful to our health?Does grass-fed butter and beef truly make a meaningful difference for healthWhat the science says about the health benefits of using a weighted vest.As always, we discuss both the science and practical perspective to help you separate facts from fads. Tune into the episode to learn more. Join our Nutrition Mastery Blueprint Course Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Since the early 1980s, obesity rates have doubled, and the average American adult has gained about 20 pounds. This rise in obesity has put these groups at increased risk for diabetes, Alzheimer's, several types of cancers, and many more health issues.All of this is burdening the American healthcare system in a way that isn't sustainable. So in this episode of the podcast, I am going to talk about what has caused this rise in obesity from both a societal level and an individual level, and discuss what we can do to help improve things. Resources from the show: Energy Balance Podcast Nutrition Mastery Blueprint Course Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Do you ever feel confused when walking down the supplement aisle (or shopping online? You are not alone; there are thousands of supplements on the market in different forms, doses, and formulations you almost need a PhD to make sense of it all. Lucky for you, I got a PhD and did that research, and I am going to break it down for you here. In this episode, we cover the top 17 best-selling supplements, what they do, who they can be beneficial for, who shouldn't take them, and more. Tune into the episode to learn more. Get the Supplement Guide Here Search Previous Podcast Episode Archive Here Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the show. In part 2 of our bloating series, we’re moving from understanding the problem to taking action. In this episode, we discuss practical nutrition and lifestyle strategies that can help reduce bloating and bring more comfort to your daily life. From simple dietary adjustments to mindful eating practices and stress management techniques, we’ll explore evidence-based approaches you can start using right away.We’ll also discuss how to identify which foods may be contributing to your bloating, the role of movement in supporting healthy digestion, and how factors like meal timing and your state of mind when you eat sometimes matter just as much as what you eat. By the end of this episode, you’ll have a toolbox of strategies to better manage your symptoms and support a healthier, more balanced gut. Tune in to learn more. Click here if you are interested in the Digestive Health Blueprint program and you would like to schedule a call with us to learn more about the program and see if it is a good fit for you. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

In this episode of The Nutrition Science Podcast, we break down one of the most common and frustrating digestive complaints: bloating. We start by defining what bloating is, discuss why it happens, and how to recognize the difference between bloating that’s considered normal versus bloating that might signal an underlying health issue worth paying closer attention to. We’ll also explore some of the most common contributors to bloating, from digestive factors to lifestyle influences such as diet, stress, and gut health. By the end of this episode, you’ll have a much clearer understanding of what’s going on in your body when you feel bloated, and you’ll be ready for Part 2, where we’ll dive into the practical science-based nutrition and lifestyle strategies to reduce bloating symptoms. Tune into this episode to learn more. Click here if you are interested in the Digestive Health Blueprint program and you would like to schedule a call with us to learn more about the program and see if it is a good fit for you. Here are some good research papers for further reading if you are interested.American Gastroenterology Association Clinical Practice Guidelines on Bloating Constipation and Bloating Microbiome and Bloating Visceral Hypersensitivity Food Sensitivities/Immune Reactions Gut Barrier Dysfunction Function Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

On this episode of the show, we have a Q&A episode and we will be covering the following topics: Easy tips for including more fiber in your dietWhy protein powders can cause GI issues and ways to avoid them Whether there are any benefits to including MCT in your diet. Tune into the episode to learn more. Fiber episodeProtein episodeSaturated Fat EpisodeEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

In this episode of The Nutrition Science Podcast, we're diving deep into the essential and often misunderstood mineral: sodium. While sodium consumption is commonly associated with high blood pressure and poor health, the truth is far more nuanced.In this episode, we will discuss: What sodium does in the bodyHow much sodium we needWhy and how sodium needs vary from person to personCons of eating too little and too much sodiumPractical tips to personalize your sodium intake for optimal healthTune into the episode to learn more.Here are some studies for further reading on this topic. Sodium and StrokeSodium and Blood Pressure.Sodium and Gastric Cancer Genetic Differences in Sodium ConsumptionDo you enjoy the podcast and want to learn more? Join our Nutrition Mastery Blueprint Course. For a limited time use the code "August" and receive $100 off lifetime access. Click on the link below to learn more.Nutrition Mastery Blueprint Course Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the show. Today we have another Q&A episode, and we discuss whether you should take a probiotic while taking an antibiotic, the concept of a slow metabolism, and whether canned foods are a healthy option to include in your diet. Tune in to the show to hear more, and check out the references below if you want to learn more about the topics discussed on the show. ReferencesProbiotics for Gut Microbiome Diversity Probiotics for the Prevention of Antibiotic-Associated Diarrhea: Meta-AnalysisGenetics of Obesity Energy Expenditure in Obese and Non-ObeseBPA in Canned Foods Nutritional Value of Canned FoodsEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the show. Today, we are going to talk about a topic that has been a topic of debate recently: tracking your food intake. There has been pushback on social media recently against tracking, and I think there are good reasons for this. However, I believe that tracking CAN BE one of the most valuable things you can do to improve your nutrition if you do it with the right mindset and are intentional with your efforts. So today on the show, we are going to discuss tracking your food intake, when it is not a good idea, when and why it can be helpful, and how to do it intentionally. Tune into the show to learn more. Resources from the Episode: Calculating Your Energy and Protein Needs Download FREE tracking guide hereGet $100 off the Nutrition Mastery Blueprint Course Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the show. Today, we discuss how I incorporate the science-based habits we discuss on this show into my life and routine as an almost 40-year-old dad. I break down my routines for fitness and nutrition, and how I think through some of the choices that I make. Tune in to the show to the episode to learn more. Links to Resources From The Show:Nutrition Blueprint EpisodeHow to Build a Simple, Effective Exercise PlanGuide for Calculating Your Energy NeedsSign up for the Nutrition Mastery Blueprint Course for a Limited-Time DiscountEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Magnesium is involved in over 600 different processes in the body and can influence everything from sleep to blood sugar control, energy production, mental health, and bone health, to name a few. Despite its importance, nearly half of Americans don’t get enough magnesium in their diet each day, and many people may be experiencing symptoms of low magnesium levels without knowing it.So in this episode, we’re going to unpack everything you need to know about magnesium:✅ What magnesium does in our body ✅ Why it’s important✅ How to determine if your magnesium levels are low✅ Diet and supplement strategies for meeting your magnesium needsTune into the episode to learn more. Here is the magnesium supplement from Legion that I recommend Link to online supplement dispensary Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Today we have a Q and A episode, and we are covering the following questions: Does soy disrupt hormones? Do we need 1 gram of protein per pound of body weight?Is it okay to drink coffee on an empty stomach?Tune in to the episode to learn more. Previous Episodes Discussed in the ShowSurprising Truth About Soy Everything You Need to Know About Protein Health Benefits of Coffee Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back! On today's episode of the podcast, we will be covering lab tests for health and longevity. There are several new companies on the market, and many people are not receiving proper guidance from their healthcare provider about what to focus on and why. So, in this episode, we will cover some of the most important factors to focus on for lab tests. We will cover:Why lab testing is important Why most labs/supplements promoted for "longevity" are not science-basedThe categories of health that matter most for chronic disease risk The specific lab values to track and what these values meanTune into the show to learn more. Podcast series on cholesterol:Part 1Part 2Substack article covering each of the labsEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the podcast. Today, we are publishing the 100th episode of the show, and I want to celebrate by going back through some of the lessons from the previous episode. If you would like to learn more about any fo the topics that we discussed today, use this searchable podcast episode archive.Want to join the Nutrition Mastery Blueprint course? Sign up here. (Use code "Podcast" for special discount)Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the show. Today we have a Q&A episode covering the following 3 topics:Is there truth to the hype around peptides?Are there benefits to taking apple cider vinegar?Do you need to grind chia seeds?Tune in to learn more about the science surrounding these popular topics. Previous Podcasts to Listen to:Protein EpisodeFiber EpisodeOmega-3 Episode Scientific References: Review of the Health Effects of Apple Cider Vinegar Ground vs. Whole Chia Seeds on Omega-3 Levels Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Do you ever feel like you are reacting negatively to some of the foods that you eat? You may be. In this episode of the podcast, we discuss the different types of adverse reactions to food that people can experience. We cover:The difference between a food allergy and an intoleranceThe different types of food intolerances Immune vs. non-immune mediated intolerancesWhy food sensitivity testing is inaccurateListen to my previous podcast on food allergies with Dr. David Stukus here. Interested in working with me? Schedule a Discovery Call here. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

You’ve probably seen the headlines blaming everything from seed oils to tomatoes for chronic inflammation—but what does the science really say?Whether you're trying to support your immune system, improve gut health, or just make sense of the “inflammatory foods” panic online—this episode is for you.🔑 In This Episode, You’ll Learn:What inflammation actually is—and why it’s not the bad guy it is made out to beThe difference between acute and chronic inflammationHow dietary patterns shape inflammatory responses in the short term and over timeWhy calling a food “inflammatory” isn't an accurate way to describe foodPractical steps you can take to manage your body's inflammation levels (without food fear!)Make sure you tune into the episode to learn more…Like reading about nutrition? Subscribe to my substack: Substack Article Want to support the show? You can show your support with a one-time donation here. https://www.paypal.com/paypalme/drchavezWant to learn more from me? Join my Nutrition Mastery Blueprint course. Resources mentioned in the show. Saturated Fat Episode Seed Oils EpisodeFood Allergy Episode w/ Dr. David StukusEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the show, today we are going to discuss how nutrition science works. I realize that most people don't understand the various forms of nutrition research and how each of these types of research helps us to develop conclusions about a topic. So today we are going to cover: The 4 main types of nutrition researchThe pros and cons of each of these types of researchHow each type of research helps us understand the relationship between nutrition and our healthHow to tie it all together to figure out how food impacts our health. Tune into the podcast to learn more: I also wrote an article about this that I published on my substack if you want to check that out: Substack Article Want to learn more from me? Join my Nutrition Mastery Blueprint course. Want to support the show? You can show your support with a one-time donation here. https://www.paypal.com/paypalme/drchavezResources mentioned in the show. Red Meat Episode Saturated Fat Episode Seed Oils EpisodeEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

What is the healthiest diet according to science? Is it vegan, vegetarian, Mediterranean, Keto, or something else?This is a question that I get often and I think that answer deserves a more thorough answer so I am covering it here on this episode. Today we discuss: What I would consider the only appropriate response to the question: "what is the healthiest diet?"What that looks like in practiceHow to get started with building a healthy diet that makes sense for youAnd more...Tune into the podcast to hear more. Sign up for our Nutrition Mastery Blueprint course here: https://dradrianchavez.com/blueprintWant to support the show? You can show your support with a one-time donation here. https://www.paypal.com/paypalme/drchavezJoin us on Substackhttps://drachavez.substack.com/Resources mentioned in the show. Calculating Energy and Protein Needs20 Nutritious Foods to Eat More of Download Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the show!Today we have a Q and A episode covering some topics that I have been getting asked about a lot recently. In this episode, we cover the following:Are there heavy metals in protein powder and do we need to be worried?Does coffee have health benefits even though it is decaf?What is an ideal body fat %Tune into the show to hear more about these topics. LinksPaypal Donationhttps://www.paypal.com/paypalme/drchavezJoin our Nutrition Mastery Blueprint Course for $150 off!https://www.dradrianchavez.com/BLUEPRINT(use coupon code Podcast)Join my Substackhttps://drachavez.substack.com/Purchase Legion Supplements FullScript Supplements Clean Label Project Report  Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the show, today we are talking all things weight loss. There are A LOT of people who are on a journey to drop some excess body fat and most of them fail due to a variety of reasons. While losing weight is hard, it shouldn't be a mystery. There is no special secret or magic formula that you are missing. In most cases what people really need is: To learn what YOUR body needs to lose body fatPractical steps for learning how to eat to meet those needsSimple. But not easy. Tune into the Guide to calculate your calorie and energy needsLong episode discussing the science of energy balanceWant to work with us? Apply here.Join our Nutrition Mastery Blueprint Course (Get 25% off before January 21st)  Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Happy New Year and welcome back to the podcast! A lot of people have health goals in the new year, which is great! However, most people fail to reach those goals and one of the reasons is they are not tied to clear consistent actions.So in this episode of the podcast we revisit one of our most popular podcast episodes of 2024 and discuss 9 simple, low-effort nutrition habits that you can make in 2025 that, if practiced consistently, can drastically improve the overall quality of your nutrition and health!These 9 simple nutrition habits are ACTIONS that you can make today that will result in healthy sustainable lifestyle changes throughout the year. Tune in to today’s podcast to put these tips into action to ensure 2025 is the year that you take control of your health and wellness! Metabolic Health Blueprint 12-Week Coaching Programhttps://www.dradrianchavez.com/MetabolicHealth The Nutrition Mastery BluePrint Coursehttps://www.dradrianchavez.com/nutrition-mastery-blueprint How to Calculate Your Calorie and Protein Needs Recommended Podcast Episodes Everything You Need to Know About Protein Calorie-Tracker Apps:Cronometer https://cronometer.com MyFitnessPalhttps://www.myfitnesspal.com Protein RecommendationsOWYN ready made shakes Legion Protein Supplements (Use code CHAVEZ at checkout)Whey ProteinPlant Protein  Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

The year is coming to a close and we are going to recap some of our most popular episode topics and leave you with some lessons to take with you into 2024. We cover some of the top nutrition fads of the year, some trends to look out, and how to focus on what matters most to improve your health in 2025 and beyond. Below are some links to things that we discussed on the podcast. Metabolic Health Blueprint 12-Week Coaching Programhttps://www.dradrianchavez.com/MetabolicHealthTHRIVE: Women’s Health and Wellbeing Summit https://www.healthmindsetcert.com/thriveHow to Calculate Your Calorie and Protein Needs:https://www.dradrianchavez.com/energyguideRecommended Podcast Episodes  Are Glucose Spikes Harming Your Health?Q & A: Stool Tests, Athletic Greens, Electrolyte Supplements, and You are What you Eat Documentary5 Supplements That Might Be Worth Investing InQ & A: Mushroom Coffee, Resistant Starches, and Nightshades and ArthritisShould You Take a Multivitamin??Deconstructing Energy Balance: Beyond Calories In Vs. Calories Out 5 Simple Tips to Lose Weight WITHOUT Counting CaloriesThis Simple Lifestyle Change Can Help You Easily Lose Weight and Keep It OffExercise EpisodesEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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.So today on the podcast, I want to break down the topic of insulin resistance in more depth and we are going to discuss: 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 diabetesAnd more…Tune in to learn how simple nutrition and lifestyle changes to help you build a healthy metabolism! FREE Resources Metabolism MasterclassJoin 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/MetabolismHow to Calculate Your Calorie and Protein Needs:https://www.dradrianchavez.com/energyguideRecommended 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 Munozhttps://www.thenutritionsciencepodcast.com/how-to-build-muscle-with-dr-joey-munoz/Everything You Need To Know About Proteinhttps://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/Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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? If so, this is the episode for you! In this week’s episode of the podcast, we discuss: 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 harmfulchemicalsHow aluminum products may be impacting your healthAnd 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/28458989We try our best to minimize advertisements on this show, if you would like to contribute to this effort and help support the show you can do so here: Support the PodcastEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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!Click here to learn more about the Nutrition Mastery Blueprint course. Legion SupplementsEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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!LinksWant 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 1sthttps://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 CholesterolPart 1: Does LDL Cholesterol Cause Heart Disease?https://www.thenutritionsciencepodcast.com/does-ldl-cholesterol-cause-heart-disease/Part 2: Lifestyle Strategies to Lower Cholesterol Levelshttps://www.thenutritionsciencepodcast.com/lifestyle-strategies-to-lower-cholesterol-levels/How to Build a Simple, Effective Exercise Planhttps://www.thenutritionsciencepodcast.com/how-to-build-a-simple-effective-exercise-plan/Support the show. https://www.paypal.com/paypalme/drchavez  Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

The slogan Make America Healthy Again has picked up some traction recently and I love that people are thinking more about their health. 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: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...Tune into the show to learn more. Podcast Episode Links:The Science of Seed Oils: Myth-Busting with Dr. IdzDr. Idz Instagram Post on FluorideIf you are not following Jessica on social media, I recommend doing so hereEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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!Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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 InShould You Take a Multivitamin?Lifestyle Strategies to Lower Cholesterol LevelsDoes LDL Cholesterol Cause Heart Disease? The Science of Seed Oils: Myth-Busting with Dr. Idz Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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. Support the show

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 conditions We 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 OutcomesResistant Starch and the Gut MicrobiomeIf 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.  Save 20% off Legion supplements (Use code Chavez at checkout)Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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. LinksWatch the roundtable discussion here. Support the show 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. Support the show

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. 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: 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 youAnd more...Tune into the episode to learn more. Previous episodes mentioned on the podcast: Protein episode Food allergy episode with Dr. David StukusIf 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. Support the show

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. 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: 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 lifeTune into the episode to learn more. Want to support the show? Leave a review for the show if you haven't already here. You can also support the show by purchasing through our affiliate links which you can find here. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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. So, on this episode of the podcast, we are going to discuss: 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...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 ReferencedSaturated Fat Episode Red Meat Episode Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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 HealthMilk Reducing Nutrients in Berries Study Looking At Different Fat Content Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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. Support the show

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...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: 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 dietAnd 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 Health Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

On this episode of the podcast we have a Q and A episode we are covering 3 popular topics. 1) The personalized nutrition company ZOE2) Nutrigenomics and whether we should use our genes to determine what to eat3) The science of cold plunging Research on cold exposure:Cold Water Immersion and RecoveryCold 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. Support the show

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 listeningFiber podcast episode Saturated fat podcast episode Energy balance podcast episodeSources: 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. Support the show

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. In this episode we cover: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 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 DiseaseCheck 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. Support the show

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 Purchase from Legion Athletics using my code Chavez at checkout for 20% off of your first order and double points after  Support the Show with a Donation Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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 Needs Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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. Support the show

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 #2Take advantage of Legion's BOGO 50% OFF 4th of July sale Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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. 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: 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 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. Support the show

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 SupplementNutrition Mastery Blueprint Discounted Course Offer Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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. Support the show

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. Support the show

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. 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: 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 and more. If you are not following Krystle on social media, I recommend doing so here. Here is the episode that Krystle was previously onMicrobiome PodcastClick 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. Support the show

Many people are considering plant-based diets for health, environmental, or ethical purposes. 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: 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 and more. Tune in to the episode to learn more. You can follow Dr. Nagra here: Follow on Instagram Here is the complement multivitamin that Dr. Nagra mentioned on the show.Complement Multivitamin Sources Discussed in the PodcsatAdventists 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. Support the show

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.In this episode, we discuss: 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? And more.Tune in to the show to hear a masterclass on critically evaluating research and identifying misleading info .Here is Dr. Idz new book!Saturated Facts  A Myth-Busting Guide to Diet and Nutrition in a World of MisinformationSubmit your review to Support@dradrianchavez.com by May 13th to qualify for the giveaway Support the Podcast by Leaving a Donation or Purchasing Through Our Affiliate LinksCitations: 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 trialsReplacing Saturated Fats with PUFAS and Health OutcomesOvereating Saturated Fat Promotes Fatty Liver and Ceramides Compared With Polyunsaturated Fat: A Randomized TrialExchanging 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 microparticlesEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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. So today, we are going to discuss: 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 healthYou 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. Support the show

PLANTS ARE KILLING YOU AND SUCKING NUTRIENTS FROM YOUR BODY!! This is a common claim among "animal-based" diet proponents and it has caused a lot of confusion for people.  So on this episode of the show I want to discuss the topic of anti-nutrients and toxic substances found in plant foods. In this episode we discuss What the different compounds are that are classified as "plant toxins"  What foods these foods are found in How to reduce our exposure to these compuonds when appropriate How the fear-mongering around these compounds is harming poeple  And more.    Click here to see the supplements/products that I recommend. You support the show if you purchase anything through these links. Recommendations Here are two papers outlining these topic in a lot more detail if you want to learn more.  Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds Antinutrients: Lectins, goitrogens, phytates and oxalates, friends or foe?Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Today we have another Q and A episode for you and we are going to be covering the following topics:  How to choose the right milk for your nutritional needs  Whether or not it is nutirtionally better to choose whole wheat pasta vs. regular options The dangers of storing rice impoperly Microplastics and our health  Tune into the show to hear more.  Remember if you want to have your question answered in a future Q and A episode you can submit your questions here along with a donation of any amount:  Submit here Check out the new podcast website Take advantage of Legion Athletics BOGO sale  Use code "Chavez" at checkout for 20% off or your first order or 2X rewards points after that. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

On today's podcast we have special guest Dr. Nisha Patel. Dr. Patel is a physician who is double board certified in Internal Medicine and Obesity Medicine and who has been studying these medications as well as prescribing them to her patients for years and she shares her insight about all things weight loss meds.  In this episode we discuss:  The types of weight loss medications that are available How those medcations work  When someone would consider using a weight loss medication What are the things to look out for and be catious of Why weight loss medications should be used as one tool along wiith lifestyle habits This is a hot topic and I am excited to have Dr. Patel come on to share her knowledge with you all.  You can follow Dr. Patel and learn more from here here:  https://www.instagram.com/drplantel/      Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Do you want to have more energy and perform better in your day-to-day life? Eating to improve performance is the topic of the show today with my friend Pat McCarthy who is a performance nutritionist who works with elite athletes today he is sharing some takeaways from helping athletes perform better and helping us apply some of these strategies to our own lives. On the show we discuss:  Why performance nutrition isn't just for athletes Pre-workout nutrition for better performance Post-workout recovery nutrition strategies The biggest mistakes that many people make in nutrition that impact performance Pat's top 5 sports performance supplements and more. Tune in to hear more. Here is the smoothie guide I mentioned: Smoothie Guide Here is the legion pre-workout I recommend: Legion Preworkout Here is the creatine that I recommend: Creatine Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the show. Today we have another Q and A episode where we are going to discuss the following 5 topics:  The Faster Way to Fat Loss Program  Whether I recommend "counting macros" or not My take on oat milk and if I think it is "healthy" Tips for meeting nutritional needs if you have a hard time eating veggies  And how to reduce salt intake while maintaining flavor of foods If you want to submit a questions for a future Q and A episode you can do so by leaving a donation of any amout here:  Paypal Link  Energy Balance Podacast Episode  Protein Episode  Calculating Energy and Protein Needs Guide     Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the Nutrition Science Podcast, today I am going to be interviewing one of my colleagues Dr. Taylor Arnold to discuss kids' nutrition.  Taylor and I met while we were getting our PhDs and she is an amazing resource for child nutrition. Most of this conversation is going to be centered around picky eating as this is the issue that came up the most when I brought this topic up.  In this episode you will learn:  Why picky eating is usually more than a kid just being "picky"  What to look out for to identify causes of a child's picky eating habits .Strategies for talking to your children about nutrition Tips for helping your children diversify their food choices  And more... This is a great episode that I know you will get a lot of value from. Taylor has a wealth of knowledge and free resources so also make sure you go check out her Instagram page, website, youtube, and everywhere else she teaches on this topic.  You can find all of her info here. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Do you feel like you know what you should be doing, but can't seem to make changes that stick?  Are you always able to make a little bit of progress, but then end up sabotaging your efforts? Or maybe you don't experience these things, but you are a coach who has clients who just can't seem to implement the changes that you recommend.  If so, then you don't want to miss this episode.  Today on the show, my friend Dr. Kasey Jo Orvidas joins us to discuss  how our mindset plays a major role in determining our success in making behavior changes that stick. This episode is packed full of valuable information about recognizing and makin changes to mental pattens that may be holding you back from reaching your goals.   If you are intersted in the FREE Coaching Code training that Kasey is offering to help coaches implement some o the information that we discussed in this episode, you can find more info here:  https://www.kjocoaching.com/thecoachingcode   Also, you can find more information about Kasey's Health Mindset Coaching Certification below.  https://www.healthmindsetcert.com/enroll  Use code "Adrian" for $200 off of enrollment.   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Hypertension, aka high blood pressure, affects about 1in adults 3 worldwide or nearly 2 billion people. High blood pressure is referred to as a silent killer because it doesn't cause many symptoms but slowly damages the heart and blood vessels eventually contributing to heart disease, kidney disease, vision loss, sexual dysfunction. Fortunately, there are several evidence-based nutrition and lifestyle strategies for helping to lower blood pressure and we are going to outline those in this episode today.  In this episode we are going to:  Define high blood pressure  Describe the reasons why our blood pressure increases Discuss how to test your blood pressure Outline the nutrition and lifestyle strategies that have been shown to improve blood pressure  If you want to learn more check out the detailed blog post that I wrote to go along with this episode. Blood Pressure Blog Post  Also, if you want to schedule a consultation with me, you can do so here: 60-minute consultation   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Do you have a "dream body" that you want to acheive? Do you see people online and think "I wish I could look like that"? Well today on the podcast we are going to talk about the side of things that you don't see... I have my friend Dr. Ashley Dwyer on the show is a fitness competitor and pharmacist turned health coach who is going to share her own story of chasing her dream body and how it damaged her health and her relationship with her body and food and how that has impacted her mindset and approach towars her health and fitness moving forward.  This is a really insightful episode that will provide a lot of value for many of you.  You can find more information about Ashley through her Instagram here: https://www.instagram.com/dr.dwyer/  Or on her website here: https://teambdncoaching.com/           Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the show. Today we have a Q and A episode and we are going to be covering 4 topics that came in:  The Anti-spike supplement that was just released by Glucose Goddess  Do we really need to get 10,000 steps per day for health?  What are the nutritional changes that need to be made as someone ages? Blood type diets, is there any validity to them?    To get your question answered in the next Q and A episode, you can go to my Paypal and leave a donation of any amount and put your questions into the notes section. Submit your Question  Here is the protein episode that I disucssed in the show:  Protein Episode   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of The Nutrition Science Podcast. On today's episode I have am interviewing Michelle Yates, MS, RD. Michelle is a Registered Dietitian who is passionate about helping spread awareness and provide support for individuals dealing with disordered eating habits. In this episode we dive into Michelle's story and discuss how she had body dysmorphia and disordered eating habits from a VERY young age, how she realized that she had a problem, and how she was able to overcome her disordered eating habits and not lives a life of freedom and balance. Tune in to the show if you want to hear more.  National Eating Disorders Association website  Follow Michelle on Instagram here: https://www.instagram.com/yatesnutrition/  If you want to support the show with a one-time donation you can do so here: https://www.paypal.com/paypalme/drchavez   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

In this episode of the podcast, we are discussing the gut microbiome. The gut and the microbiome have gotten a lot of attention over the last 10 years and for good reason. Our digestive system plays a vital role in our overall health and dysfunctional digestion can lead to a variety of health problems.  One of the most fascinating aspects of our digestive health is the microbes that live in our gut which refer to as our "gut microbiome". These communities of microbes make a home out of our intestinal tract and are responsible for helping us to digesting and absorbing nutrients from our food food and they also synthesize some nutrients and neurotransmitters, help to regulate our immune system and more.  Bottom line these little bugs living in our gut are very important for our health. In this episode of the show we are going to dive deeper into the topic of the gut microbiome and discuss what the gut microbiome is, how it impacts health, how we can measure it, and how we can support it.  Tune in to learn more. Additional Reading:  Paper on Postbiotics https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9177191/ AGA clinical Practice Guidelines for the Use of Probiotics https://pubmed.ncbi.nlm.nih.gov/32531291/ Review Paper on the Role of the Gut Microbiome in Human Disease https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8477631/   Ways to support the show One-Time Donation: http://paypal.me/drchavez  Shop Legion supplements and use the code "Chavez" to get 20% off of your 1st order and 2x points on each order after.  Legion Supplements    Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the podcast! Today we are going to be doing another Q and A and we are discussing some topics that I have been getting a lot of questions about recently. We are going to cover:  Stool testing and whether it is worthwhile Athletic Greens supplement Electrolyte Powders  You Are What You Eat Netflix Docu-series   Here is the multivitamin episode that I referenced in the show  Sholud You Take a Multivitamin?  Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

We know that carrying excess body fat can increase the risk of chronic health problems. On the other hand, there is a growing movement promoting Health at Any Size that want to shift the focus away from weight and towards more holisitc meaures of health.  On this eipsode, I give my honest take of the HAES movement and we discuss:  The 5 principles of the HAES movement  Whether the principles are supported by science  Why this movement has become popular in some circles Whether habits are more important than body size when it comes to health outcomes and much more... If you are curious what this movement is, want to learn more about how excess body fat can impact health vs. the importance of habits you are going to want to tune into this episode.  Citations from this Episode: Paper on Body Fat and Health Outcomes Paper on BMI and health outcomes Fitness vs. Fitness  Fit Project  Healthy Eating Index and Health Outcomes   Shop legion for protein powder, pre-workout, fish oil, and more for 20% off and also support the show. Use this link or use the code "Chavez" at checkout.  Shop Legion   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

If you are going to exercise, make sure you are getting the most out of it. Many people are going to be embarking on new fitness journeys during the new year, in this episode we discuss what goes into an effective exercise plan that will improve body composition, reduce risk for chronic health problems and extend lifespan.  In this episode, we discuss:  Why exercise is the most important key to healthy aging  How adaptations to exercise impact our health and well-being  The primary types of exercise training  Basics of cardiovascular exercise  Basics of resistance training  How to tie it all together and more... I am creating some more in depth resources on getting started with exercise and resistance training. Click on the link below if you are interested in diving deeper and want to stay in the loop with those resources.  https://www.dradrianchavez.com/resistancetraining If you want to give Legion's Pulse pre-workout a try you can do so here:  Pulse Preworkout Supplement  Use code "Chavez" for 20% off of your first order. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Happy New Year and welcome back to the podcast! I want to help you get your year started off right, so today we will be discussing 9 simple nutrition habits you can make in 2024 that can transform your health.  These aren't New Year's resolutions, but rather these are ACTIONS that you can start to take today that will have a substantial positive effect on your health. Tune into the podcast and put some of the tips into action to make 2024 the year that you take control of your health.  Click here to get discounted access to the Nutrition Mastery Blueprint Course  Check out Legion Protein supplements here  Whey Protein  Plant Protein   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the show! Today is a special shortened episode of the show, I share some of the highlights from the podcast in 2023 and discuss what is to come in 2024. We also highlight some listener reviews and I announce an opportunity to win some free supplements from legion.  This is a short episode and I really just want to thank you all for tuning in and helping to grow the podast and I am looking forward to 50+ more amazing episodes next year.    You can find more information about the dad's fitness program here.   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of The Nutrition Science Podcast, on today's we are discussing digestive health problems. We cover this topic from a high level perspective  On this episode we discuss:  The difference between normal digestive disturbances and a digestive health problems When to see a doctor about GI problems  The 5 Pillars of Digestive Health  How to get started with nutrition changes and more.  If you have digestive issues, this episode is going to be packed with value!  If you want to inquire about working with Dr. Chavez you can schedule a 30-minute discovery call here.       Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Food allergies, intolerances, and sensitivities can occur towards nearly any food. These adverse food reactions can have a negative impact on health so it is important that they are correctly diagnosed and managed. Unfortuantely, there is A LOT of misleading information about this topic.  On this week's episode of the podcast, Dr. David Stukus joins us to discuss the science behind these topics. In this episode we discuss:  The difference between food allergy, intolerance, and sensitivity  How to test allergies, and intolerances IgE testing, IgG testing, MRT,  The dangers of screening for food allergies and intolerances Growing out of allergies vs. treating them FPIES: What it is and what to do Why excessive cleanliness might increase allergy risk  The relationship between food allergies and eczema and more!  This episode is PACKED with useful information that you don't want to miss.  Follow Dr. Stukus on Instagram https://www.instagram.com/allergykidsdoc Dr. Stukus Professional profile Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another Q and A episode of the Nutrition Science Podcast! On this episode we are going to be discussing the following topics:  Is Berberine Nature's Ozempic? A popular weight loss surgery.  My opinion on The Galveston Diet How to "heal your gut after antibiotics." Is there any benefit to treatments offered by IV Therapy Clinics Are microwaves safe to use? Tune in to learn more.  Here are some of the resources discussed in this episode.  Research on Berberine supplementation and weight loss Berberibe supplementation and metbaolic syndrome  Galveston Diet Full Review by Abby Langer  Paper on probiotics after antibioitc use IV Drop clinic death  Microwaves and nutrient loss: https://www.tandfonline.com/doi/abs/10.1080/10408397609527213 https://www.tandfonline.com/doi/epdf/10.1080/08327823.2020.1755483?needAccess=true https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-4514.2009.00316.x Shop Legion Athletics for high quality 3rd party tested nutritional supplements and support the show at the same time. Use the code "Chavez" at checkout to receive 20% off of your first order and 2x points on future orders.  Legion Supplements Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

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!   Shop Legion Athletics for high quality 3rd party tested nutritional supplements and support the show at the same time. Use the code "Chavez" at checkout to receive 20% off of your first order and 2x points on future orders.  Legion Supplements   Links in epiosde:  Protein episode Intermittent fasting episode   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of The Nutrition Science Podcast. I have an amazing episode for you today, I am chatting with my good friend Dr. Jessica Knurick. Jessica and I did our PhDs together and she now specializes in prengnacy and post-partum nutrition after having two little ones of her own.    She has built a large following on Tik Tok and on Instagram now as well education women about this topic and I am looking excited to have her on today to share her knowledge with you all as well.    We cover a lot in this episode, here are some of the topics that we touch on:  What nutrients are specifically important during pregnancy?  How should women change their nutrition habits during pregnancy to meet these nutrient needs?  What supplements are important and how does someone choose a good supplement?  What foods should pregnant women limit/avoid/be careful with?  What is gestational diabetes and why is it important to test for it?  Postpartum weight loss:  What is realistic, how to approach it, and what to be careful of.  and more... . Download the FREE Guide: Prenatal Nutrients of Importance and How to Choose a Prenatal Vitamin    Check out Jessica's social media channels here:  Instagram https://www.instagram.com/drjessicaknurick/  Tik Tok https://www.tiktok.com/@drjessicaknurick   Shop Legion Athletics for high quality 3rd party tested nutritional supplements and support the show at the same time. Use the code "Chavez" at checkout to receive 20% off of your first order and 2x points on future orders.  Legion Supplements            Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another Q and A episode of the Nutrition Science Podcast. We have some exciting topics today, we will be discussing:  Whether air fryers are safe or not How to remove pesticide residues from food If colostrum has any benefits  Whether I think misinformation should be illegal  And the health effects of deli meats  Tune in to the show to hear more. Links  Take Advantage of Limited Time Discounted Course Offer Legion Supplements BOGO Sale (Use code Chavez at checkout)  Paper on removing pesticide residues in food ----> https://pubmed.ncbi.nlm.nih.gov/29222908/ Research on colostrum ---> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8255475/  Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the Nutrition Science Podcast! Today, we discuss my philosophy and framework towards approaching nutrition. In this episode, we discuss how to set up your nutrition to lose weight, improve your health, and be flexible and sustainable to maintain through changing life seasons. Tune in to the show to learn more. Here are the resources that were discussed in the show:  Energy balance podcast Protein podcast  Saturated fat podcast  Processed food podcastEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of The Nutrition Science Podcast today we are going to be discussing the carnivore diet. This dietary trend has become popular recently and I want to discuss it because I think that it is going to cause a lot of harm for many people.  So today we discuss:  What the carnivore diet is How the carnivore diet got popular Why a lot of feel better when they stop eating plants  The long-term side effects of going carnivore and more... Here are some of the things that were discussed on the show:  Saturated Fat Podcast Episode Fiber Podcast Episode  Egg Episode Carnivore Side Effects:  Instagram Page  Facebook Group     Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the show. Today we have another Q and A episode and in this episode we are going to address the following questions:  Is there a such thing as an antiinflammatory diet?  What is my opinion on Andrew Huberman?  Is eating more protein detrimental to fat loss? Is psyllium husk safe to eat (due to heavy metals)?  Is soaking chia seeds necessary?    Huberman posts:  https://www.instagram.com/reel/Cp0iZKwJpsl/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== https://www.instagram.com/p/CqG9T7GJ_W7/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==  Psyllium research:  https://pubmed.ncbi.nlm.nih.gov/31919936/  Chia research: https://pubmed.ncbi.nlm.nih.gov/19628108/ https://pubmed.ncbi.nlm.nih.gov/22830971/  https://pubmed.ncbi.nlm.nih.gov/22538527/22538527    Support the show:  One-Time Donation Purchase Legion Supplements  (Use code Chavez at checkout) Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Eating more fiber is great for your health? But it isn't always that simple.  This is becasue fiber is not one nutrient, but rather a group of compounds found in plant foods and not all fiber is created equally.  In this eisode we will dive further into this topic and discuss:  What fiber actaully is The different ways that fiber types are classified  Health benefits associated with each of the fiber types Potential circumstances where specific fibers may have a negative effect on health Dietary fiber recommendations for better long term health Tune in to learn more.  Further Reading/Citations From Episode: Umbrella review of fiber health benefits:  https://pubmed.ncbi.nlm.nih.gov/29566200/  Review of differenty fiber subtypes:  https://pubmed.ncbi.nlm.nih.gov/36462142/ Dietary Fiber IBD: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7844368/  Would you like to support the work that I do? Leave a one time donation here ----> One-Time Donation Legion Pre-Workout Supplement  (Use code Chavez at checkout)     Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the show. In this episode we have a discussion with my friend Dr. Joey Munoz. We are going to be discussing some common myths including seed oils, the idea that plants are harming us with their defense chemicals and anti-nutrients, glucose spikes, and more. This is a longer discussion than normal, but Joey and I went into depth on some of these topics and really got into the weeds of why and how some of these misleading statements are circulated. It is definteily worth a listen.    Resources:  Glucose Spikes Episode  Follow Dr. Joey on Instagram Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another Q and A episode! On this episode we are going to be doing another Q and A episode and we are going to answer the following questions:  What to do if you have a digestive issue? Is milk harmful to your health? Does sugar cause inflammation? What is my opinion on MLM supplements  Are dietitians being paid to downplay the harms of "junk food" on social media?  And more. Tune into the show to hear more.    Gut Health Accounts on Instagram:  https://www.instagram.com/aysa.nutrition/ https://www.instagram.com/inclusive.ibs.dietitian/ https://www.instagram.com/andreahardyrd/   Milk Consumption and Health Outcomes Research Paper  https://pubmed.ncbi.nlm.nih.gov/33413488/ Glucose Spikes Episode Washington Post Article   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

In this episode we are going to discuss protein. We will discuss: What protein is Why protein is important for more than just muscle  What the best sources of protein are Whether you can eat too much protein  ane more... If you have questions about protein they will most likely be covered in this episode.  Episode Links:  Protein Guide Saturated Fat Episode  Whey Protein  Plant Protein  Use the code "Chavez" for 20% off of your first order and 2x rewards points on future orders.  References:  Evidence for optimal protein levels:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/ https://pubmed.ncbi.nlm.nih.gov/26960445/  https://pubmed.ncbi.nlm.nih.gov/28698222/ Plant vs. Animal Protein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926405/  https://pubmed.ncbi.nlm.nih.gov/33599941/  https://pubmed.ncbi.nlm.nih.gov/32699048/Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the Nutrition Science Podcast!  In this episode, we have a special Q and A episode... I gathered a few questions from my Instagram and I am covering them in this episode.  Today we are going to discuss:  The Blue Zones  Choosing higher qaulity carbohydrates  The concept of "Food As Medicine  Low triglycerides protecting against high LDL cholesterol  The link between food dyes and behavioral issues.  You don't want to miss this episode, I think it is going to be value for many of you. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the podcast!  Those of you who know me know that I am not a big pronponent of taking lots of supplements... With that being said, quality supplements can improve health and performance and can be a good investment for many people.  In this episode I am going to discuss the 5 supplements that can sometimes be helpful for people.  Full Disclosure, I discuss Legion brand supplements in the show. I have decided to partner with them becuase I actually use their products and think they are a good brand that operates with integrity.  I get asked for specific recommendations all of the time and now I feel comfortable giving them and it will also help support the show, so it is a win-win.  Anyway, I hope that you enjoy the show. Check out the links below to the research, podcast episodes, and supplements that I discussed in the show.    Whey Protein Powder Plant Protein Powder Multivitamin Episode  Mens Multivitamin  Women's Multivitamin  Omega-3 Episode  Fish Oil Supplement (only 1/2 dose needed)  Vitamin D  Magnesium Reel  Magnesium Supplement  Pre-Workout  Recharge Creatine Supplement     Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to the show!  In this episode I am going to give you 5 simple strategies that you can implement that can help you lose weight or just prevent overeating/weight gain.  If you are someone who has struggled with losing weight or maintaining weight loss this episode Is going to be valuable for you.  Here are the links that I mentioned in the show: Detailed Guide:  5 Simple Tips That Can Help You Lose Weight  Discounted Pre-Sale of Course  Energy Balance Podcast  Intermittent Fasting/Time Restricted Eating Podcast   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

"Gut Health" has become a very popular trend recently.  People are claiming that poor gut health is responsible for nearly every health condition imaginable and using this to sell protocols and supplements that claim to fix your gut health.  How much truth is there to these claims?  What really is gut health?  How do you know it you have good gut health?  How do you know if your gut health can be improved?  In this episode of the podcast, I am sharing the interview that I did on the When Optimal Meets Practical Podcast with Jordan Lips.  We go in-depth on all things gut health, it was a great interview and I am confident that you are going to get some value out of it.  Support the Podcast with a donation!  Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the Nutrition Science Podcast. In this episode we are going to be discussing expectations... This is a very practical episode that was inspired by a conversation that I had with a client, but I think that it will be very helpful for many of you who listen to this show often and are starting to implement some of the changes that I recommend on here.  Unrealistic expectations is one of the biggest things that I see hold people back and one of the main values of hiring a coach is so that they can help manage those expectations better.  Make sure you tune into the show to hear more.  Support the Podcast with a donation!  Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Exercise, when done correctly can be a very effective tool for building strength, endurance, mobility, balance, and improving overall health and quality of life.  Exercise is NOT a good weight loss strategy.  In this episode, I discuss why exercise is not a good weight loss strategy, why it is so much more than that, and how to reframe your thinking so that you can actually get the benefits that you SHOULD be getting from regular exercise.  Make sure you tune into the show to hear more.  Support the Podcast with a donation!    Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

It seems like every year or two there is a new round of headlines circulating telling people that multivitamin/multimineral supplements are a waste of money. Yet, 31% of Americans continue to take multivitamin supplements… Are all these people wasting their money? In this episode we discuss the science behind this topic in more depth and discuss: Why headlines often say that multivitamin supplements are useless  What the science says when it comes to using a multivitamin  Who might be able to benefit from using a multivitamin  Things to consider when choosing a multivitamin And more.  Tune into the full episode to learn more.  Citations: https://pubmed.ncbi.nlm.nih.gov/35727272/ https://pubmed.ncbi.nlm.nih.gov/31502930/ https://pubmed.ncbi.nlm.nih.gov/28792457/   Join my online supplement dispensary to get 15% off of all of your supplement purchases and get access to my multivitamin recommendations.  Join here  Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of the podcast! In this episode, I am publishing my interview with Jordan Lips on the Where Optiomal Meets Practical Podcast centered around insulin resistance.  In this episode we discuss:  A little about my story The definition of insulin resistance   How to test your insulin sensitivity?\ Whether you should go low carb to improve insulin sensitivity?  If you should wear a CGM to measure your blood sugar/insulin? Top 6 things to stay insulin sensitive If insulin resistance prevents weight loss? and more.  If you want to learn more about insulin resistance make sure and check it out.  Support the Podcast with a donation!  Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

It is that time of the year again. I am getting the question from a lot of clients and have myself recently traveled some and I figured it would be helpful to discuss the topic of healthy habits on vacation.  Should you just enjoy yourself and not think about it?  Should you try to stay fully consistent with your habits? Should you find a healthy middle gorund? We discuss these scenarios and more and help you to practically think through how to strategically approach vacation with confidence.   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

We talk about a lot of topics on this podcast, but something that we haven't discussed thoroughly in a single episode is the overarching view of what I would consider a "healthy" dietary pattern. I think that would be a helpful discussion so In this episode of the podcast, we break down the 9 components that I would consider to be important aspects of a health promoting dietary pattern.    Fundamentals of Healthy Fat Loss Discounted Course  Episodes Referenced in the Show  Energy Balance Episode  Saturated Fat Episode    Support the Podcast     Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Mistakes are a part of life. We all make mistakes when building healthy habits and a healthy lifestyle.  In this episode, I want to discuss 7 common mistakes that prevent people from getting the long-term results that they want despite putting in lots of effort.  Chances are you are making at least one of these mistakes. Make sure you tune in to the podcast to learn more.  Energy Balance Podcast Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

If you have been on social media lately you have probably come across posts warning about the dangers of "glucose spikes" along with several hacks on how to avoid them... But is this something that we really need to be worrying about and paying attention to?  In this episode of the podcast, we are going to dive deeper into the topic of glucose spikes and discuss: What a glucose spike really is Who needs to be worried about them Why this topic has become so popular on social media (hint its $$$) How to better manage your blood sugar with a few simple lifestyle habits And more... If you have seen people talking about this topic and want to learn more, make sure you tune into the full episode. If you want to support the show, you can do so here: Paypal One-Time Donation Page     Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

We've all been told that organic, grass-fed, free-range are healthier options than "conventional". But are they really?  And if so, how much of a difference is there between the organic/grass-fed options than the conventional ones?  On this episode of the podcast we dive into the resaerch to help answer these questions.  We discuss nutritional differences between organic and convnetional produce Concerns with pesticide exposure on convnetional produce The nutritional differences between grass fed and conventionally raised beef  Caged vs. pastured and free-range eggs  and more.  Make sure to tune in the show to help you clear up some of the confusion on this topic and help you make informed choices that you feel comfortable with.  Make One-Time Donation to Support the Show  Omega-3 Episode  Citations Included In This Episode: https://pubmed.ncbi.nlm.nih.gov/24968103/  https://pubmed.ncbi.nlm.nih.gov/31861431/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8728510/ https://publications.waset.org/10001374/comparison-of-bioactive-compound-content-in-egg-yolk-oil-extracted-from-eggs-obtained-from-different-laying-hen-housing-systems Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Unlike men, women's hormones can change throughout the month and this can have an impact on energy, recovery, sleep, and more. This can add a layer of complexity to exercise for women and it is something that should be taken into consideration.  Syncing your exercise training and other habits according to the phase of your menstrual cycle has become a hot topic recently and there are a lot of claims being made online about how women need to modify their habits during different phases of their menstrual cycle.  Today on the show I am interviewing Dr. Alyssa Olenick who is one of the leading experts in the field of women's hormones and exercise training to discuss this topic in more depth. In this episode, we take a deep dive into: The different phases of the menstrual cycle and how hormones can change throughout the month  The implications of those hormonal changes on exercise training and performance The importance of autoregulation vs. cycle syncing your training program And more... If you are a woman who exercises or are a man who works with women, you do not want to miss this episode.  Want to support the show? You can do so here.  Alyssa's Instagram  Alyssa's Website       Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Have you ever wondered how people can get so popular promoting things that aren't backed by any evidence whatsoever? Have you ever wanted to become  known for having special health and nutrition information that is unknown to anyone else?  If so, then this episode is for you.  In this podcast, I am going to discuss the step-by-step formula for how people position themselves as nutrition and health gurus. We will outline the tactics that are used, how to gather compelling testimonials, and more!  You don't want to miss this episode:    Vanity Fair Article  Energy Balance Podast     Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Processed foods have been another hot topic in recent years. Many people claim that they're unhealthy and should be avoided at all costs. However, the truth is that almost every food we eat is "processed" in some way. So, what exactly are processed foods, and how do they really affect our health? In this episode of the podcast we are going to discuss:  Why almost every food is a processed in some way The NOVA criteria for classifying processed and ultra-processed foods.  The relationship between processed food consumption and health outcomes in the scientific research Reasons why processed foods can have negative effects Practical considerations for including processed food into your diet And more... Make sure you tune into the show to learn more.  If you want to support the show, you can do so here: Paypal One-Time Donation Page   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Saturated fats are another topic that has stirred up controversy in the field of nutrition for quite some time.  The government recommends limiting saturated fat consumption to less than 10% of total energy intake to reduce risk for heart disease, but there is a growing number of people encouraging consumption of more saturated fat... Who is right? Just like with any topic there is a lot more nuance that needs to be added to this discussion. On this episode of the show we will discuss:  Saturated fat types and where they are found in foods  How different fatty types have different biological effects  Evidence of the role of saturated fat on various health outcomes Practical considerations for you saturated fat intake and more.  Tune in to the podcast to learn more.   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Cancer is one of the scariest diagnosis to get and it can strike anyone and any time.  Like any scary health concern, people desperately seek a solution and many people turn towards nutrition as a possible option. But there is a lot of misinformation around cancer and nutrition and its hard to decipher fact from fiction.  Today, I have an expert on this topic on the show my friend Dr. Krystle Zuniga  Dr. Zuniga is a professor of Nutrition at the University of Texas and is also a cancer dietitian with almost a decade of experience.  Tune into the show where we discuss:  The vital role of nutrition during cancer treatment Key cancer prevention tips  Fasting and ketogenic diets as a potential treatment for cancer  Why stories of people who "healed their cancer with food" are often misleading and more.  Tune in to the show to learn more. Find out more about Krystle here  If you want to support the show, you can do so here: Paypal One-Time Donation Page       Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

I love talking about the complexities of nutrition science, but the main reason I publish this show is to encourage you to make lifestyle choices that will positively impact your health.  Lifestyle change is more than just information.  So, on this episode of the show, we discuss a simple 4 step process for how to change your habits and 2 very important strategies that you can put into place to support long-term habit change.  Tune in to the show to hear more.  Paypal One-Time Donation Page     Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

The value of building muscle goes far beyond changing the way that you look... Muscle is an essential component for health and well-being. Building muscle helps to prevent bone loss, support out metabolic health and insulin sensitivity, cardiovascular health, and improves quality of life.  Today on the show I interview my good friend Dr. Joey Munoz to discuss the importance of building muscle and also break down the science of what it takes to build and maintain a healthy amount of muscle.  We discuss:  The health value of strength training How to get started  The biggest mistakes that most people are making in the gym Setting expecatations for muscle growth And more.... Tune into the show to hear more.  If you want to learn more about Joey you can follow him on Instagram and find more about what he does here.Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Does fasting cause weight loss? Does it reduce inflammation? Does it help prevent cancer? Maybe... The truth is that fasting has a number of very well-established health benefits... But, these benefits are not for the reasons that most people may think.  On today's episode of the show, we discuss: The different types of approaches to fasting Established health benefits of fasting The underlying reasons for these health benefits How you can use fasting as a tool in your nutrition toolbox The best approach to fasting according to the current science Tune in to hear more. Support the Podcast:  Paypal One-Time Donation Page  Check out the Blog Post For Additional Details/Citations Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Food is medicine...but is it really though?  In this episode I am interviewing my friend Dr. Nicole Lipman-Barile to discuss the role of food in our mental health. In this episode we discuss: Nicole's story and how she became interested in nutrition  Why we can't make broad claims about nutrition and mental health  Whether nutrition can be a viable alternative to medication for depression and anxiety The relationship between our "gut health" and mental health  Genetics and other factors that contribute to mental health conditions Simple strategies that we can do to improve our mental health  and more... Check out the episode to hear more.  Here is the link to Dr. Nicole's course if you are interested in it.  Building Mental Health and Wellness Course Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

There was a point in my life where I used "natural" deodarant, made my own cleaning supplies and laundry detergents, and thought any "man-made chemicals" were going to harm my health.  This all came from being exposed to fear-mongering health information on my journey of wanting to learn more about nutrition. I read information from several websites and books that I now cringe at...  But at the time I thought they were credible sources of information. In this episode, I talk about my own health journey, how it inspired me to go into nurition as a profession, and how I developed a lot of false beliefs and then un-learned those beliefs. Tune in if you want to hear more. Support the Podcast:  Patreon Monthly Supporter Page  Paypal One-Time Donation Page     Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

In a world full of biohacks that claim to improve your health, it is hard to know what to focus on.  In this episode, we are going to cover the 6 most biohacks that will have the greatest positive impact on your long-term health.  These hacks are backed by thousands of studies from the most prestigious universities in the world and NO ONE is giving them the attention that they deserve.  Tune in to learn more about these life-changing biohacks and get some help with how you can implement these in your life.    Get $50 off of my Fundamentals of Healthy Fat Loss Course. The discount expires March 10th.  Learn More About the Building Healthy 12 Week Group Program  Support the Podcast:  Patreon Monthly Supporter Page  Paypal One-Time Donation Page Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

In this episode, we discuss a topic that is a source of endless confusion for many people: Energy Balance. Properly fueling ourselves with the right amount of energy is an important aspect of health and well-being. So, in this podcast episode we are going to: Define energy balance Discuss the various components that contribute to energy balance Explore why proper energy intake is important for health and well-being Describe what it means to be at an "ideal" body fat level Explain some of the reasons why it is harder for some people to lose weight (or gain weight than others Break down 6 common myths around energy balance If you have every been confused about this topic, this episode is for you! Click here to read the detailed blog post that we also wrote don't this topic. Click here to receive a limited-time $50 discount on my Fundamentals of Healthy Fat Loss Course (Expires March 10, 2023)  If you would like to support the show, please use one of the donation options below:  Patreon Monthly Supporter Page  Paypal One-Time Donation Page         Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

In this episode, we are going to be discussing a topic that can be a source of confusion for many people: omega-3 fats.Omega-3 fats are a complicated topic as there are different types of omega-3 fats which have different functions in our body and some of them can actually be made from others.So in this episode, we are going to break this topic down and discuss: The primary types of omega-3 fats and how to get them through foodOmega-3 fat needs throughout our lifespanBenefits of consumption of omega-3 fats on various aspects of health The relationship between blood levels of omega-3 on important health outcomesThe role of supplementation with omega-3 fats on various health outcomesHow to determine your omega-3 fat status And more...If you have ever been confused about this topic, you don't want to miss this episode. Here are some of the links that we discussed on the show. Omega-3 Index Test on AmazonSupplement Store LinkFor a written version of this podcast and to see all of the citations covered in this episode check out the blog: Read the BlogEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Introduction: Eggs are a staple in many diets, but the debate about their health benefits has been ongoing for decades. Depending on who you ask some people claim that eggs are nature's perfect food, while others claim eating them is just as bad as smoking cigarettes. In this episode, we examine the latest research on the health effects of eggs and dispel some of the myths and misconceptions surrounding this versatile food. We will cover: The nutrient composition of eggs The role that eggs play in risk for serious chronic health conditions Mechanisms underlying the health effects of eggs How eggs can fit within a healthy dietary pattern And more… Tune into the episode to hear more.    If you would like to support the show and the work that we do, check out the links below: Patreon Monthly Supporter Page  Paypal One-Time Donation Page  Click here to read our blog post on this topic along with links to all of the research discussed in this show. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Collagen has become one of the most popular supplements on the market over the last few years and is being touted for a range of potential benefits, including skin, joints, digestive health, and even weight loss. In this episode, we will examine some of these claims and review the research on collagen to discuss whether or not this is a worthwhile supplement to include in your routine or another misleading wellness fad.  Here is the link to the online supplement store I discuss on the podcast. Supplement Store Links to Articles Collagen for Skin Collagen for OsteoarthritisCollagen for Join Injury and Muscle GrowthCollagen for BoneEnjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Artificial sweeteners might be one of the most controversial topics in nutrition. Some people claim that they are dangerous and others will say that they are perfectly safe. In today's episode we are going to discuss some of the most recent research on artificial sweeteners that has been published in the last few years that has actually caused me to change my mind a little on the topic recently. Here are the citations to the studies I cover in the episode:  Acute blood sugar responses Longer term consumption and weight and glucose intolerance - Study on sucralose from Huberman podcast More sucralose studies:https://pubmed.ncbi.nlm.nih.gov/31258108/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8880058/https://pubmed.ncbi.nlm.nih.gov/30535090/ Microbiome:  Individual response study published in 2022 Artificial sweeteners luminal cancers Another sweeteners study that showed no functional impact on the microbiome Cardiovasciular Disease Low calorie sweetened beverages and cardiovascular diseaseArtificially sweeted beverages vs. sugar sweetened beverages NutriNet Sante Study of individual sweeteners Cancer Meta analysis showing no cancer risk, but increase all-cause mortality Review on specific cancer types NutriNet Sante Study that got headlines earlier this year  Please leave a review if you appreciate the content. Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Welcome back to another episode of The Nutrition Science Podcast. In this episode we discuss the different forms of evdience in nutrition and how we can utilize each of these types of evidence to help us make decisions about our health.  We talk about why people's stories are often flawed, the limitations of scientific research, and more. Tune in to learn more! Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show

Nearly everyone has an opinion on nutrition. Listening to everyone's opinion will leave you confused and overwhelmed. So how do we know what to listen to and who to trust? In this episode, I discuss the difference between opinion-based and evidence-based nutrition.  And discuss why you must get your information from people providing evidence for their claims and not just giving their opinion.   Enjoying the show or have a questions about a particular topic? Send us a message here. Support the show