The Dr. Mike Show: Recent Episodes
Mike Roussell
Nutrition, weight loss, and healthy eating advice from national renown nutrition expert Dr. Mike Roussell. Dr. Mike is a nutrition advisor for both Men’s Health and Shape Magazines and has authored multiple nutrition and weight loss books. On the Dr. Mike show, along with his co-host Chris Dominello, Dr. Mike interviews nutrition, fitness experts and researchers from across the country giving you the practical health, nutrition, and wellness tips that you need to optimization your health journey.
Visit mikeroussell.com/podcast for links to everything mentioned in each show along with additional free nutrition and fat loss resources.
2022 is coming to a close and if you are like me, you are reviewing 2022 and making plans to make 2023 even more fulfilling. I think it is important to take time each year (many of us to this on the eve of the New Year but one's birthday is a common time as well) to objectively review our health and understand what our body and our blood is telling us about how healthy we really are. Sometimes we can think that we are doing the right things or the things that we need to in order to have our body's functioning at an optimal level - but we might not be. Our blood doesn't lie. You don't know unless you have it tested (and you need to understand what the tests say!).
In this episode of the Dr. Mike Show, I walk you through key blood markers for optimal cardiovascular health, blood sugar optimization, and what you should understand about your cardiovascular fitness. I answer the question about body weight and how much weight you should aim to lose once and for all (there might be too much common sense in this part of the show!).
Welcome to episode 44 of the Dr. Mike Show - New Year, New Metrics for Health
2022 is coming to a close and if you are like me, you are reviewing 2022 and making plans to make 2023 even more fulfilling. I think it is important to take time each year (many of us to this on the eve of the New Year but one's birthday is a common time as well) to objectively review our health and understand what our body and our blood is telling us about how healthy we really are. Sometimes we can think that we are doing the right things or the things that we need to in order to have our body's functioning at an optimal level - but we might not be. Our blood doesn't lie. You don't know unless you have it tested (and you need to understand what the tests say!).
In this episode of the Dr. Mike Show, I walk you through key blood markers for optimal cardiovascular health, blood sugar optimization, and what you should understand about your cardiovascular fitness. I answer the question about body weight and how much weight you should aim to lose once and for all (there might be too much common sense in this part of the show!).
The second half of the show is dedicated to helping your become a Performance Optimizer. We look at the 5 key habits for optimal performance and how to compound their benefits over the course of the year.
- Steps: Daily - 10,000; Annually - 3,650,000
- Sleep: Daily - 7-9 hours; Annually - 3,000 hours
- Meditation: Daily - 20 minutes; Annually 7,000 minutes
- Protein + Vegetable Meals: Daily - 3 meals; Annually - 1,000 meals
If you want additional help and guidance on becoming a Performance Optimizer you can join in on the first Performance Optimizer Challenge of the year. It is a 6 week sprint to optimize these 5 areas of your fitness/health.
Join here to start January 2nd https://substancenutrition.com/pages/performance-optimizer-challenge
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure to sign up for the Performance Optimzer Challenge to commit for 6 weeks to achieving 5 simple performance behaviors each day. Grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Welcome to episode 43 of the Dr. Mike Show.
Let’s face it, Alcohol can be confusing. In this episode of the Dr. Mike Show, I demystify the effects of alcohol on your health and your body so that you can make the right decision for you and your goals. We talk about - alcohol recommendations for both men/women and how alcohol is recommended in certain research studies to boost brain health.
We’ll also dig into the health benefits and drawbacks of regular alcohol consumption including heart rate, blood pressure, and cancer risk. We wrap up the episode discussing 3 key areas to consider when it comes to alcohol and your goals.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welocme to Episode 42 of the Dr. Mike Show.
I’ve been wanting to record this episode for a long time.
I’m glad that I waited because the more I thought about what to say, the more refined (and then valuable) the points I wanted to share with you became. This episode two months ago would have been me talking about the 6 Pillars of Nutrition again…
This isn’t that.
So what is this episode? In today’s show I lay out for you the details behind the Strong, Fit, & Healthy Life philosophy. I’m sure over the years you’ve heard me reference living a strong, fit, & healthy life but what does that actually mean?
In today’s show, we unpack that. Looking at each aspect - strength, fitness, and health and then what needs to be done to connect the dots between these 3 key factors for your life (not 28 days and not 6 weeks).
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to episode 41 ... In today’s show I talk about a new study from the Journal of the American Medical Association that looked at the effects of 2-3 year of intensive blood pressure control on cardiovascular disease mortality almost 9 years later. Does controlling your blood pressure for a couple years have lasting effects on heart health?
We’ll explore how a friend of mine used the burrito diet to lose 100lbs (and maintain that loss) while body transformation contests left him frustrated with excessive rebound weight gain.
Finally we look into how your body is programmed to help you get success early to keep you motivated to ensure that you keep going.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 40!
Hey There!
To change your body you need to change your habits and actions. The good news is that you often don’t need to do big wholesales changes to your habits/actions - throwing them out completely for all new ones. Instead, you just need to make some tweaks. That’s what this episode of the Dr. Mike Show is all about - adjusting key ratios in your fitness and nutrition so that you can reap the benefits of greater enjoyment and greater progress.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Episode 39 of the Dr. Mike Show came out today.
This week we did a reader Q&A episode (click here to submit questions for a future show).
In today’s show I answer 4 questions that range from strategies for eating out, hormonal optimization as we age, what health/fitness apps are on my phone, and what a day of my eating looks like.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 38 of the Dr. Mike Show!
Today are are going to get into my top 5 mind hacks for better eating (and living). The mental aspect of nutrition is often the limited factor in our success. Is our mind helping or hurting us do the things that we need to do each day in order to reach out goals?
In this episode I share with you 5 of my goto mental strategies for winning the hand to hand combat that is daily healthy living. We talk about 2 strategies I swiped and remixed from meditation pioneer Jn Kabat-Zinn, how to avoid the trap of needing to find a consistent rhythm for your diet, and how commitment to ONE (that's right, just one) healthy habit can be the thing that pushes you forward towards your goals.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 37 of the Dr. Mike Show.
This week I’ve put together for you some of my favorite snippets from season 1 of my other show - Friday Fuel Up.
Friday Fuel Up was created so that I could pull nutrition and performance secrets from some of the world’s best. In these highlights you’ll hear from
-Professional skier and mountain biker KC Deane about how he melds goals into actions. didn’t have access to my office to record an episode
-The head of nutrition for the LA Rams, Joey Blake on how he unlocks the power of nutrition in his NFL athletes (and how you can do it too)
-Legendary outdoorsman and snowboarder Jeremy Jones on his method for building and maintaining a high level of fitness.
-Olympic Champion Triathletes (and Brothers), Alistair and Jonny Brownlee on the difference between theory and practice for when it comes to recovering from competitions and training.
-Former NASA Astronaut Scott Kelly on one of his inspirations for his record setting 341 consecutive days in space. -Windboarding legend, Robbie Nash on how he became on of the best in the world while being allergic to setting goals.
-Jordan Mazur, the Director of Nutrition: San Francisco 49ers, on the nutrition strategies that he uses with NFL players that you can put into play in your life too.
Doing all these interviews was one of my highlights of the past year and I hope that you get as much out of them as I did. You can see all the episodes from Season 1 at the American Pistachio Growers (americanpistachios.org) website.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 36 of the Dr. Mike Show!
Today I discuss a long overdue and highly requested topic - youth nutrition. What should you do to optimize your kids nutrition? More importantly HOW should you go about doing it.
This episode is full of everything:
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A little science, like energy density
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A little human behavior, like the role of modeling in food choices
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A little trickery, like how to hide vegetables in your kids’ meals
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A little humor, like my 11yo’s views on the role of beans in global warming.
We kick the episode off with a sad/funny email I got from a PR person trying to pitch me a misguided article/interview about protein - you’ll want to listen to this :)
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 35 of the Dr. Mike Show!
Today I am going to help clear up the confusion regarding plant and animal proteins. Are plant proteins better proteins? Are they more healthful? What human clinical research says might surprise you. We also look at plant based protein powders and how they compare to whey/casein based protein powders plus my personal recommendation on what proteins you should eat.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 34 of the Dr. Mike Show!
Today we are digging into "All-Natural" and are natural forms of different foods or supplements better than others. As you can imagine, when you start digging into this it isn't as clear as "Natural is better."
In this episode we'll discuss the difference (or lack thereof) between natural and synthetic caffeine. We'll also look at the upsides and downsides of natural products vs. their synthetic counterparts.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 33 of the Dr. Mike Show!
This week we have guest, author, and friend Michael Easter. Michael and I delve into his book the Comfort Crisis, what are the keys behind human behaviors that he was really trying to unlock, the important difference between inactivity and increasing activity, and why taking these steps are a gateway drug to better health!
You're going to enjoy this one.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 32 of the Dr. Mike Show!
In 2021, sales of dietary supplements worldwide topped $151.9 billion dollars. Despite this people showing up and spending literally billions of dollars, many consumers are skeptical about dietary supplements, how they are regulated, and what is actually in them.
You should be!
In this episode we dig into:
-Exactly how supplements are regulated
-How supplement regulation differs from drugs
-How YOU the consumer can arm yourself to ensure what you think you are buying is actually in the bottle.
Related Content:
-Synthesis
-NSF’s Certified for Sport®
-LGC: Informed Choice program
-LGC: Informed Sport
-Rhode Island Senate Passes Amended Legislation Restricting Dietary Supplement Accessibility
-Durbin Applauds Inclusion Of Important Dietary Supplement Provisions In Bipartisan Senate Committee's FDA User Fee Package
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 31 of the Dr. Mike Show!
There seem to be so many “superfoods” and “must eat” foods out there that if you ate all of them, you’d spend all your time eating and you’d eat way to many calories. If you only looked in magazines and online to get your nutrition inspiration, you would think that infinite variety of “superfoods” is essential for good health.
The truth is that research shows, people eat generally the same 20 or so foods on a regular basis. Some daily and some weekly. I think that it is important to have a core number of foods that you eat day in and day. These foods need to be nutritious but also deliver a unique nutritional punch that you can’t get else where.
In this episode I share with you the foods that I make sure I eat every single day.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 30 of the Dr. Mike Show!
One of the hardest things to do when it comes to nutrition is to “listen to our bodies.” What make this so hard is that there are a myriad of signals related to hunger, fullness, and our drive to eat that we don’t consciously register or know about.
In this episode I reflect on an incredible conversation that I once had with Dr. Barbara Roll (link to PSU profile) where we discuss feelings of satiety, how you can maximize them to curb excess calorie consumption, and what people are missing out on when it comes to eating and fullness.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 29 of the Dr. Mike Show!
Our body’s and behaviors have memories. Oftentimes when we want to make a change with our nutrition or activity, we have the urge to start from scratch. Throw everything out and replace it with a completely new diet or workout plan. This is a mistake! By doing this you are ignoring valuable and personal insights to unlocking long term changes.
In this episode I show you how to deploy the “Look-Back Method” which will help you avoid making this mistake while also giving you a leg up on accelerating and sustaining change.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 28 of the Dr. Mike Show!
One of the most powerful tools that we have for changing our nutrition, habits, and body is looking at our current behaviors and improving on them. It is so tempting liquid everything that we are doing in order to adopt the “newest secret” in nutrition. This makes solidifying long term changes in our diet very difficult as we are essentially starting everything from scratch.
Instead, we are better served to look at our current nutrition habits, see what is working and what needs work. I call this the Diet Audit and it will fast track your long term success with your nutrition plan.
In this episode of the Dr. Mike Show I walk you through exactly how to go through the Diet Audit process.
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Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Welcome to Episode 27 of the Dr. Mike Show!
Should you eat this food or that food? Which food is the superest superfood? Should I eat this food and avoid that food? These sorts of questions facing one food off against another are all too common. I want to help you get answers and clarity once and for all in this episode that I call - Food Face Off!
In This Episode We’ll Look at the Following Foods and Discuss the nutritional merits of each - so you know which one you should choose (or if it doesn’t matter!).
- Beef vs. Chicken
- Salmon vs. Tuna
- Eggs vs. Egg Whites
- Blueberries vs. Wild Blueberries
- Almond Milk vs. Regular Milk
- Brown Rice vs. Quinoa
- Yogurt vs. Kefir
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Welcome to Episode 26 of the Dr. Mike Show.
The new year is a great time to take advantage of all the positive momentum around change. This makes it an ideal time for setting new goals. How you set these goals matter. In this episode we discuss the 5 key aspects to setting new year’s resolutions will stick and propel you towards long term success.
In This Episode You’ll Learn About
- The importance of focusing on actions when it comes to goal setting.
- The danger of starting from scratch with your new year resolution.
- How to use focal point challenges to drive long term results.
- Why context matters when it comes to picking a goal to work towards.
- How to accelerate your results by becoming a coach for someone else.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
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Factors that impact why we eat and how much we eat can be hidden and counterintuitive. Today we discuss a perceived positive that can have negative effects on your behaviors.
- What makes you select certain foods to eat?
- Because they are healthy?
- Because they are for people that are fit?
- Because athletes eat them?A new research study showed that Fitness and health branded foods might actually lead you to eat more. How could this be true? We discuss on today's episode.
This episode we discuss:
+ Restrained vs. Unrestrained Eaters.
+ How *Health Halos* can impact our eating habits.
+ Why is Gatorade sold at gas stations!?Related Content:
+ Watch this episode on Dr. Mike's IGTV Channel
+ The Effect of Fitness Branding on Restrained Eaters’ Food Consumption and Postconsumption Physical Activity
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
In order to lose weight controlling and managing hunger is a key skill that you need to master.
Unfortunately it is very hard to tell why you are hungry. Hunger can be divided into 2 main areas - Hedonic and Physiologic. The later is due to your body actually needing calories; the former is not. To further complicate the situation - you can’t sense how many calories you have eaten (that is a skill you lose after you leave infancy). Sounds bleak but I have your back with some tried and true ways to master hunger so that you can reach your weight loss goal.
This episode we discuss:
- The difference between physiologic and hedonic hunger.
- Strategies for trying to tease out the difference between the two.
- The 6 drivers of hedonic hunger
- The importance of energy density and how you can use it to hack your hunger signals.
Related Content:
- Watch this episode on Dr. Mike's IGTV Channel
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
When we eat certain types of foods (e.g. carbohydrates) during the day will impact how or body metabolizes those foods.
Today we discuss a reader question about when to eat and what steps he can take to lower his blood pressure.
This episode we discuss:
- Is time-restricted eating a good weight loss strategy?
- Why you should consider the position of the sun when thinking about how much to eat.
- Tips for controlling sodium.
- Science backed exercise plans for lowering blood pressure.
Related Content:
- Watch this episode on Dr. Mike's IGTV Channel
- Fasting, circadian rhythms, and time restricted feeding in healthy lifespan
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Our currently accepted view on metabolism and calorie burning is generally flawed.
Today we discuss two constructs for calorie burning and metabolism. We then also explore common fat loss mistakes related to metabolically optimized fat loss and what you can do to avoid them.
This episode we discuss:
- The difference between the additive and constrained theory of total energy expenditure.
- Common fat loss mistakes and how to avoid them.
Related Content:
- Watch this episode on Dr. Mike's IGTV Channel
- Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
If you understand that getting a stomach bug isn’t the best way to lose weight then you fundamentally understand the dangers of ‘resulting’
In this episode we explore the importance of making the right fat loss decisions, how to make them automatically, and how it impacts your long term success.
This episode we discuss the importance of:
- Making the right fat loss decisions.
- How to make them automatically.
- How your ability to make the right fat loss decisions impacts your long term success.
We also discuss my core diet and exercise template for successful fat loss.
Related Content:
- Watch this episode on Dr. Mike's IGTV Channel
- Thinking in Bets by Annie Duke
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.
Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Child author Mo Willems started doing a daily video of drawing an QnA in an effort to bring people together during this social isolation. This is my contribution to that movement.
This episode we discuss:
- The fitness class that I started using with the kids (you can steal this template for your own use - I use it too)
- The importance of nutrition during this time of social isolation.
- Resulting and how it is hurting your weight loss success.
Celebrating the new year often comes with making new year’s resolutions, and for decades the most popular resolution is weight loss. Since it’s the number one resolution, you can bet it’s also among the resolutions that get broken year after year.
Why do people struggle with weight loss and, more importantly, their nutrition?
What are they doing wrong on an annual basis?
In this episode, I discuss the concept of anti-resolutions and how having this mindset can help set you up for long term nutritional success. I share why the food you eat is not the entire problem when it comes to nutrition. I describe the Stages of Nutrition and at what stage most people operate best. I also explain why I’m against counting calories as well as share tips on snacking and how to prevent overeating.
“Don't date your nutrition plan; be married to it.”
This week on the Dr. Mike Show:
- What are anti-resolutions?
- The one part of nutrition that most diets generally focus on.
- The Stages of Nutrition and what each stage is about.
- Food logistics and the changes you can apply realistically.
- Advice on making a diet program easier to manage.
- Thoughts on counting calories and getting into the details of nutrition.
- Preventing night-time overeating and snacks that help with food cravings.
Resources Mentioned:
- Michael Hyatt
- EP004 – Weight loss, Meditation, and How to have 6 pack abs at 50 with special Guest Bill Hartman
Related Content:
- NutritionOS
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Losing weight has become synonymous with being healthy, and decades of diet and fitness trends as well as weight loss programs support this idea. The general idea a lot of programs and websites tell you is you only need to increase your metabolism to lose weight. It sounds about right until you realize we have a lot of people who go on all these crazy weight loss programs, lose a ton of weight, only to have it all come back a few years later.
Does our metabolism tank after losing weight, or is it just a myth?
In this episode, I share the findings of a recently published study about the effects of weight loss on our metabolism. I discuss the reasons why drastic weight loss leads not just to weight rebounds, but also hormonal repercussions. I describe the case of another study involving participants of a popular weight loss show and its mind-blowing findings. I also provide some tips on how you can lose and maintain weight without any metabolic consequences.
“How you choose your behaviors is going to impact how your metabolism changes." - Mike Roussell
This week on the Dr. Mike Show:
- Our resting metabolic rate and how it affects energy expenditure.
- How weight loss changes our metabolic rate.
- Adaptive Thermogenesis and why it makes weight loss efforts difficult.
- What a 2016 Biggest Loser study tells us about the effects of drastic weight loss on our body composition.
- How you can prevent your metabolism from slowing down after weight loss.
- The importance of knowing the type of study done to understand the research.
- Why body composition should not be glossed over when it comes to weight loss studies.
Resources Mentioned:
- EP008 – MetaShred Diet Deep Dive Part 1: Goals and Diet Philosophy
- Study: No consistent evidence of a disproportionately low resting energy expenditure in long-term successful weight-loss maintainers
- Study: Persistent metabolic adaptation 6 years after The Biggest Loser competition
Related Content:
- NutritionOS
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain-derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age-related diseases of the brain (e.g. age-related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee, you can enjoy that morning ritual, even more, knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of the book Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Almost eight years ago, I wrote an article about the 100g Carb Cure at T Nation. I’ve been recommending this dietary approach for the longest time, and I’m glad to say even with the latest research, the blog holds on its own. However, eight years is a long time, and with the way nutrition research has progressed over the last few years, I have a few tweaks to make regarding my simple yet effective dietary practice.
In this episode, I discuss the idea behind the 100g Carb Cure and why it’s my favorite. I explain the principles of this type of diet, why the magic number is 100, and why it’s not as hard as it sounds. I also discuss how it can help you optimize your diet and workouts as well as share sample food servings and tips on how you can make this benchmark work for your fitness and nutrition goals.
“No matter what dietary method you follow, you're going to have nutrients of concern."
This week on the Dr. Mike Show:
- What is the 100g Carb Cure?
- What I would change now regarding this benchmark.
- What happens when you set your carb benchmark to 100 grams max?
- Why I chose to use 100 grams as the standard.
- How this carb cure can support your fitness efforts.
- What is the "Autoregulation Effect?”
- Tips in maintaining this dietary practice.
- How you can fit this practice into your carb cycling routine.
- Sample foods and their respective servings to fit 100g of carbs.
Resources Mentioned:
- One Hundred Gram Carb Cure
- EP001 – The Best Way to Cut Carbs, Easy Breakfast Meals, and Protein Powder for Kids
- EP015 Drinking Fitness Advice Through a Fire Hose with Michael Easter
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Todd Bumgardner is a strength and conditioning coach and personal trainer whose robust clientele include NFL linebackers, young athletes, and the average fitness enthusiast. Some of his specialties include football and basketball training, powerlifting, weight loss, and muscle building. Todd is the founder of Strength Faction and provides online coaching, Skype consultations, and fitness and wellness seminar services. He holds a Masters degree in Exercise Science from the California University of Pennsylvania and a Masters degree in Applied Clinical Nutrition from the New York Chiropractic College.
Todd joins me to share his vast experience and expertise in exercise, longevity, and long-term fitness. He explains the importance of consistency over intensity as well as doing exercises your body is comfortable with. He explains why he had to change his fitness goals at his age and describes his current weekly program and goals. He also shares tips on how to properly do some of the basic yet critical exercises.
“The goal of the week is to do something every day.” -Todd Bumgardner
This week on the Dr. Mike Show:
- How Todd trains his clients for long-term
- Why consistency is better than intensity in both exercise and nutrition.
- What it means to periodize yourself to manage your work.
- Why you should avoid the words "Perfect" and "Profound" in fitness.
- How you can put your body in the best possible fitness position.
- The problems he finds in most clients with regards to various exercises and how he fixes them.
- His exercise recommendations for different client needs.
- His personal health guidelines and fitness goals.
- Why he is no longer chasing after breaking past his physical limits.
Resources Mentioned:
- ALL GAIN, NO PAIN
- The Power of Full Engagement
- Men's Health Power Training
- The Slight Edge
- The 5/3/1 Philosophy for Beginners
- Ask Dr. Mike How Do You Fix Beginner Deadlift Mistakes?
- Ask Dr. Mike: How Should You Warm Up After Sitting at a Desk All Day?
Connect with Joe Dowdell:
- Strength Faction
- Strength Faction Instagram
- Todd Bumgardner Instagram
- Email: todd@beyondstrengthperformance.com
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain-derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age-related diseases of the brain (e.g. age-related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee, you can enjoy that morning ritual, even more, knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. Join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Joe Dowdell is a personal trainer and strength coach who is also one of the most highly sought-after fitness experts in the industry. He owns Dowdell Fitness Systems, an online coaching platform that seeks to help clients get to the next level of their fitness journey. He has helped CEOs, supermodels, celebrities, musicians, and athletes get healthier bodies that changed their lives forever. His robust clientele is only matched by his robust certifications that include certificates from the NSCA, NASM, USAW, and ACE.
Joe joins me today to share his wisdom on fitness and how we can improve on what we currently know about it. He discusses the importance of looking at fitness from a client’s perspective and why recommending a training program involves logistics and a practical mindset. He explains the difference between how men and women look at exercise and strength and the difference between training and working out. He also shares his thoughts on group fitness classes, how programs like CrossFit has changed the fitness scene and offers tips on getting more out of your program without overtraining.
“There's a lot of psychological positivity that comes from being stronger.” - Joe Dowdell
This week on the Dr. Mike Show:
- How Joe trains women and why it's more effective than most approaches.
- The difference between how men and women look at fitness.
- How he introduces new training methods and concepts to clients.
- His definition of significant weight resistance.
- The most important factor for fat loss training.
- How he tailors exercises to his clients' needs.
- Why people aren't getting the results they want with some programs.
- The difference between working out and training.
- How to recover from missing out on training and overtraining.
- The importance of knowing what you want to do when you step into the gym.
- CrossFit and the effects of group fitness classes.
- How his training evolved over the years and his current fitness routine today.
- Longevity and what Joe recommends to live a long and healthy life.
Resources Mentioned:
- SPARK book by Dr. John J. Ratey
Connect with Joe Dowdell:
- Joe Dowdell official website
- Dowdell Fitness Systems App
- Free 28-Day Introductory Program
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. a book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Michael Easter is a professor of journalism at the University of Nevada. Before becoming part of the academy, Michael has built a career writing and editing for online magazines like Men’s Health, Women’s Health, Vice, and New York. He has extensive experience writing about health, fitness, nutrition, supplementation, and ideas that impact health and performance. Due to his expertise and real-world experiences, he is a known resource when it comes to anything related to health and fitness.
Michael joins me to share his thoughts and ideas about the vast world of health and fitness writing. He describes the state of the industry today and why there are a lot of loud articles that don’t really say anything. He explains why a lot of blogs are misleading or inaccurately relay information and how this affects consumers on a daily basis. He also describes his fitness routine as well as share his thoughts on popular exercise programs.
“Being able to push a little bit more each workout not only leads to better physical transformation but also mental.” - Michael Easter
This week on the Dr. Mike Show:
- His career as an online journalist and why he transitioned to teaching.
- The problems with health writing today and how consumers are affected.
- The difference between political writing and scientific writing.
- How he helps his students interpret studies and journals.
- His thoughts on the best way to become fit.
- His fitness routine and the different types of training he uses.
- What is Rucking and its benefits?
- His thoughts on Crossfit and other training programs.
Resources Mentioned:
- Maximus Body book
- GORUCK
- Men’s Health
Connect with Michael Easter:
- Michael Easter official website
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
In part 1 of this series, I discussed how my views changed regarding pre-workouts and low-carb diets. I shared the importance of looking back on “old” studies and why I’m not quick to discard research just because something newer came along. I also described some of the supplements I currently take every day and explained why some diets don’t work.
On today’s episode, I’m discussing the remaining nutrition facts I no longer believe. I explain the concept of proteins and what makes BCAAs different. I share my thoughts on the “No calorie” label on foods and why it’s not actually calorie-free and discuss post-exercise carbs and my perspective on the post-exercise window. I discuss the importance of sleep and why it can often be the most vital part of improving your fitness and review the facts around steady state cardio and how it relates to High-Intensity Interval Training. I also elaborate on the science around fasting for weight loss and why it’s not ideal.
“You can eat in a variety of ways, but you can't ignore your biology.” - Dr. Mike Roussell
This week on the Dr. Mike Show:
- Where we've gone wrong with BCAAs
- Why "no calorie foods" are not actually calorie-free
- My varying relationship with post-exercise carbohydrates.
- The post-workout window and why it's not true.
- Why sleep can be just as important, if not more, than exercise.
- An ideal way to know when you need to sleep.
- Steady state cardio and why you should not avoid it.
- Is fasting really the best way to lose weight?
Resources Mentioned:
- Fasting for Weight Loss by Dr. Mike Roussell
- Can Fasting Fast-Track Your Fat Loss? Men’s Health article by Dr. Mike Roussell
- Ask The Macro Manager: Super-Low Carb or Intermittent Fasting? BodyBuilding article by Dr. Mike Roussell
- Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers: a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study
- Eat Stop Eat by Brad Pilon
- ALL GAIN, NO PAIN by Bill Hartman
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Whether you’ve just started taking your health and fitness journey more seriously or you’ve been working out and eating right for decades - there’s always something new to learn and explore in the health and wellness industry. As technology and science continue to improve, some of the old “best practices” are no longer relevant - and some are simply incorrect.
On today’s episode, I’m discussing two of the top seven nutrition facts I no longer believe regarding pre-workout supplements and carbohydrate-restricted diets. I share my experience with pre-workout supplements, the research behind some of the most popular supplements, and what I currently use as part of my pre-workout supplement routine to maximize my performance. I also discuss why some diets that restrict carbohydrates - such as the ketogenic diet - may work for some individuals but not work for others as well as why we should not consider older health and nutrition research studies as invalid or less important than newer research.
“Just because a study was published in 2006 doesn’t make it any less valid than a study that was published in 2008.” - Dr. Mike Roussell
This week on the Dr. Mike Show:
- The validity and importance of outdated research.
- My experience with pre-workout supplements.
- What research shows about taking Citrulline Malate to increase workout performance.
- Supplements I currently use to improve my workout performance.
- The pros and cons of Beta-Alanine.
- My current views on carbohydrate restrictions.
- Can you gain weight with the ketogenic diet?
- Why some diets work for some people, but not for others.
Resources Mentioned:
- PrimaForce
- HumanN
- ProSource
- The Atkins Diet book
- The Zone Diet book by Barry Sears
- The Anabolic Diet book
- Underground Bodyopus: Militant Weight Loss & Recomposition book by Dan Duchaine
- Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial
- Fasting for Weight Loss by Dr. Mike Roussell
- Can Fasting Fast-Track Your Fat Loss? Men’s Health article by Dr. Mike Roussell
- Ask The Macro Manager: Super-Low Carb or Intermittent Fasting? BodyBuilding article by Dr. Mike Roussell
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Greg Hammond is the director of Motor and Action Sports at Concept2, a sports and fitness manufacturing company based in Morrisville, Vermont and most recognized for their rowing and “erg” products. He was first introduced to the company and the erg products while attending college to obtain his bachelor’s degree in Health Science. Since 1996, he has worked closely with the motocross, mixed martial arts, and CrossFit markets as well as multiple police and fire departments.
Greg joins me today to share his journey into CrossFit and using BikeErgs and SkiErgs to improve his workout routine. He shares how he became inspired to start his fitness journey and what it was like to attend one of the first Level 1 CrossFit seminars. He also shares why it’s important for people to remain diligent and dedicated to getting fit and healthy - even if they do not see the immediate results they desire - as well as how new athletes and fitness enthusiasts can easily incorporate fitness into their lifestyle to improve their health.
“Everyone’s got to find what their goal is and use that to get them started, then maybe shift it to something that is more appropriate later.” - Greg Hammond
This week on the Dr. Mike Show:
- His experience with CrossFit training.
- The history of Concept2’s rowing products.
- How he became interested in fitness.
- The impact that CrossFit enthusiasts have had on the growing popularity of rowing machines and SkiErgs.
- His experience with attending one of the first Level 1 CrossFit seminars.
- How his fitness goals and perspective have evolved over the years.
- Lessons he has learned from working with high-performing athletes.
- Unique characteristics of top performing athletes.
- The importance of striving to improve y our health and fitness - even if you don’t achieve all of your fitness goals.
- The origin story of the SkiErg.
- How the SkiErg gained popularity throughout the fitness industry.
- Why he enjoys using the SkiErg during his workouts.
- Types of workouts you can do while using the SkiErg and BikeErg.
- Tips for fitness beginners using the SkiErg and BikeErg products.
Connect with Greg Hammond:
- Concept2
- Concept2Greg on Instagram
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Welcome to the first segment of the Ask Dr. Mike series - the series where I answer your most pressing questions regarding nutrition, lifestyle, and achieving your health, fitness, and wellness goals.
Today, I’m answering some of the most thought-provoking questions you submitted across multiple social media platforms related to your nutrition goals as well as my health habits for myself and my family. I explain why I believe you should not take BCAA amino-acids before or during your workout routine and when you should take them to get the most benefit. I explain where beans “fit into” the hierarchy of carbohydrates and why I consider them a source of whole-grain carbs. I also share tips on how to instill good eating habits in your kids to help them make better, more nutritious food-related decisions.
“Amino-acids are digested too quickly to take before your workout and will peak in your bloodstream during your training.” - Dr. Mike Roussell
This week on the Dr. Mike Show:
- The protein powders I consistently use and why they are my favorites.
- The appropriate time to take BCAA amino-acids and why you should not take them before or during your workout.
- How I use BCAA amino-acids to maximize my muscle-building workouts.
- Healthy snack options I enjoy.
- Tips for buying healthy beef jerky products.
- Why I consider beans as a whole-grain carb.
- The one thing I do for my health that others may find strange.
- How blue light impacts your natural ability to fall asleep and get a restful night’s sleep.
- My current training and cardio workout routine.
- How to instill good eating habits with your kids.
- The truth about artificial sweeteners and their impact on your health.
- Top 3 tips for avoiding the “Dad Bod.”
Resources Mentioned:
- Metabolic Drive Protein Powder by BioTest
- Modern Protein by USPlabs
- Modern BCAAs by USPlabs
- Nutrition Hacks to Get Lean with Dr. Mike Roussell - Generation UCAN YouTube Channel
- BioRhythm Blue Blocker Glasses
- Cerevan
- Mass Effects Training Program by Bill Hartman
- Lean Effects Training Program by Bill Hartman
- Episode004 - Weight loss, Meditation, and How to have 6 pack abs at 50 with special Guest Bill Hartman
- LeanOS
- Project DadBod
- The Burrito Diet book by Matt Lisk
- Interview with Matt Lisk
- Episode010 MetaShred Deep Dive Part 3
- Effortlessly Healthy Meal Delivery Service
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Welcome to part three of the MetaShred diet deep dive series - the series that provides an inside glimpse of the philosophy and mission behind the MetaShred diet and how it can help you lose weight quickly, safely, and effectively.
On today’s episode, I share lifestyle X-factors - the things you can do each day - to maximize fat loss. I explain what rate limiting steps are and how they impact your ability to lose weight and the connection between sleep deprivation, stress management, and your metabolism. I also explain how nutrition audibles, S.O.S. breathing techniques, and creating a “fat loss culture” can help you take the brakes off and remove rate-limiting steps that are preventing you from achieving your weight loss goals so you can accelerate your fat loss.
“Oftentimes, you have all of your diet stuff dialed-in, but it’s some of the lifestyle factors that are hindering you.” - Dr. Mike Roussell
This week on the Dr. Mike Show:
- What the “rate-limiting step” is and how it relates to weight loss.
- How sleep impacts your metabolism and your ability to lose weight.
- How much sleep your body needs to improve your metabolism.
- How to optimize your sleep schedule.
- The difference between physiological hunger, stress-induced hunger, and sleep deprivation-induced hunger.
- How chronic stress impacts your metabolism, appetite, and ability to lose weight.
- What is “stress inoculation” and how it can help you cope and reduce stress.
- What nutrition audibles are and how they helps you maintain your fat loss diet program during unexpected meal plan changes.
- The concept of “surfing the urge” and how it helps you overcome the urge to derail your weight loss plan.
- How the S.O.S. Breathing technique helps you manage stress so you can stay on track with your weight loss program.
- Understanding “fat loss cultures” and why it is critical for getting the support you need to lose weight successfully.
Resources Mentioned:
- Episode 008 - MetaShred Diet Deep Dive Part 1: Goals and Diet Philosophy
- Episode 009 - MetaShred Deep Dive Part 2
- Cerevan
- Joe Dowdell official website
- Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers: a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study - The American Journal of Clinical Nutrition
- LeanOS
- Snooze you win? It’s true for achieving hoop dreams, says study - Stanford Medicine
- Why Zebras Don’t Get Ulcers book by Robert M. Sapolsky
- Project DadBod
- SEALFIT
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Welcome to part two of the MetaShred diet deep dive series, the series that provides you with an insider’s glimpse of the philosophy, mission, and components that make the MetaShred diet an effective way to lose weight quickly.
On today’s episode, I’m debunking some of the most common myths and misconceptions about weight loss, nutrition, and exercise and explain the three fundamental strategies that make the MetaShred diet a practical, effective way to lose weight and optimize your health. I explain the difference between the cumulative and constrained theories of total energy expenditure, what a reasonable energy gap is and how it impacts your ability to lose weight, and the true impact of “cheat meals” on your metabolism. I also explain the importance of increasing the amount of protein you eat in your diet and how the hierarchy of carbohydrates can help you create a diet plan that meets your nutritional needs while helping you achieve your weight-loss goals.
“There is no way that a ‘cheat meal’ is actually going to boost your metabolism to help you lose weight.” - Dr. Mike Roussell
This week on the Dr. Mike Show:
- Why “just running off” extra calories does not always work when trying to lose weight.
- The age when your metabolic resiliency begins to deteriorate.
- The difference between the cumulative theory of total energy expenditure vs. the constrained theory.
- Why increasing your level of activity may not help you lose more weight or burn more calories.
- What it means to maintain a reasonable energy gap and how it helps you lose weight faster.
- Why “cheat meals” do not help boost your metabolism.
- How to continue enjoying “cheat meals” without affecting your weight-loss plan.
- The Thermic Effect of Food and its impact on your ability to lose weight.
- The three foundational components of an effective fat-loss plan.
- Why regular protein intake is critical to losing weight effectively.
- How much protein you should eat with each meal.
- The hierarchy of carbohydrates and how it can help you create a diet plan to achieve your weight-loss goals.
- The connection between diet and exercise and why exercise should be an interval component of any weight-loss plan.
Resources Mentioned:
- Episode 004 - Weight loss, Meditation, and How to Have 6 pack abs at 50 with special Guest Bill Hartman
- Episode 005 - What Research REALLY Says About Protein, Satiety, and How it Impacts Weight Loss, with Special Guest, Dr. Heather Leidy
- Episode 008 - MetaShred Diet Deep Dive Part 1: Goals and Diet Philosophy
- leanOS
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Love the show? Let us know!
Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don’t forget to share your favorite episodes on social media.
Be sure grab your copy of Men’s Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!
Welcome to Episode 7 of the Dr. Mike Show. I am solo on this episode outlining your holiday survival guide for Thanksgiving. I outline how to structure your Thanksgiving day for maximum enjoyment and minimum damage to your weight loss progress.
In This Episode You’ll Learn
- What food to eat first, second, and third to best control your blood sugar levels.
- When to exercise to help shuttle nutrients from Thanksgiving preferentially to your muscles.
- A make or break mindset shift for the holidays and your health.
- and more...
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!
Welcome to Episode 6 of the Dr. Mike Show. In this episode we are joined by Men’s Health Food & Nutrition Editor Paul Kita. Paul is THE food person at Men's Health and has learned from many of the country's tops food minds. Paul has just released his latest book - A Man, A Pan, A Plan (it is awesome). In today's show we discuss how Paul got into cooking and working at Men's Health, his meal planning and preparation rituals and what a minimalist needs to survive in the kitchen.
In This Episode You’ll Learn
- The only 4 items you need in the kitchen (strawberry pitter not required).
- How to use a Movie Meal to accelerate you meal prep on the weekends.
- Exactly how Paul plans and preps his meals (I recommend that you copy is methods ASAP).
- Paul's top tips for awesome cooking.
- The only knife you need in the kitchen
The Dr. Mike Show is Brought to You by Neuro Coffee
Neuro Coffee is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
EPISODE 006 - LINKS FROM THE SHOW:
- Neuro Coffee - coupon code: DRMIKE10
- A Man, A Pan, A Plan (Please Review on Amazon)
- Me vs the Boy
- Articles by Paul @ MensHealth.com
- Connect with Paul on Twitter and Instagram
Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!
Welcome this week's Friday's Focus a weekly nutrition re-cap with Dr. Mike Roussell.
In This Episode Dr Mike Discusses
- The importance of insulin sensitivity and his recent webinar on insulin sensitivity, metabolic flexibility, and fat loss.
- His favorite hormone - adiponectin.
- How stress can negatively impact the rate in which your cells age and what you can do about it.
- How the focus for this weekend is scripting and preparation of your nutrition plan.
Welcome to the first episode of Friday's Focus a weekly nutrition re-cap with Dr. Mike Roussell.
In This Episode Dr Mike Discusses
- His big takeaway from the interview with Dr. Heather Leidy
- How he got to wear 3 gold medals last week.
- The importance of having caffeine after you learn/study
- A new facebook LIVE on the Dr. Mike facebook page
- How the focus for March is consistency and what he is working on being more consistent with.
Welcome to Episode 5 of the Dr. Mike Show. Today, I am joined by special guest, Dr. Heather Leidy. Heather is an associate professor and the director of the clinical research center at Perdue University. She has a bachelors degree in biology, along with masters and PhD in physiology both from Penn State University. Colleague and friend of mine for several years now, Heather is also a strongman competitor. For those of you who have read the MetaShred Diet book, I reference a fair amount of Heather’s research.
In This Episode We'll Discuss
- Protein and the lies that people tell about protein
- What it takes to be a research scientist and a strong man competitor
- Satiety, hunger, fullness, and appetite
- Protein shakes
- Post-workout protein
- Breakfast: skipping vs. conventional vs. high protein
- Dr. Leidy's current research and training schedule
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EPISODE 005 - LINKS FROM THE SHOW:
- Neuro Coffee - coupon code: DRMIKE10
- Cerevan
- Dr. Heather Leidy
EPISODE 005 - SHOW NOTES:
- 00:00 - Welcome to the show. Dr. Mike says hello, and introduces special guest Heather Leidy, PhD. Today's topics: protein, feeling full, the lies that people tell about protein, and what it takes to be a research scientist and a strong man competitor
- 00:30 - Introduction to the show, Co-Host Chris Dominello is snowed in :(
- 01:45 - Today’s sponsor (Cerevan) is introduced. Heather’s bio and background is discussed
- 04:00 - Heather and Dr. Mike continue chatting about Heather’s background, including the Strongman competition
- 05:35 - Heather goes into her background and discusses her first clinical study
- 10:15 - Dr. Mike has questions for Heather about protein
- 13:00 - Dr. Mike and Heather discuss hunger hormones and exercise, weight loss, low vs. higher protein diets
- 19:30 - Dr. Mike and Heather continue their discussion on protein and discuss variety
- 23:00 - Dr. Mike and Heather discuss satiety, hunger, fullness, and appetite
- 27:10 - Heather discusses common misunderstandings about protein
- 31:30 - Even more protein! Heather discusses why she does not do protein shakes
- 34:10 - Post workout protein is discussed
- 37:00 - Heather discusses her current research
- 40:30 - Skipping breakfast / normal breakfast / high protein breakfast are discussed
- 45:40 - Dr. Mike asks guest Heather about her training schedule, how she finds the time as a mother, and more
- 48:40 - Wrap up, Dr. Mike thanks special guest Heather for being a part of the show
Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!
Welcome to Episode 4 of the Dr. Mike Show. In this episode we are joined by Men’s Health Fitness Advisor and physical therapist, Bill Hartman P.T., C.S.C.S. This past year, I helped Bill lose 37lbs leading up to his 50th birthday. We discuss things he learned from his transformation and how he has been able to keep the weight off.
In This Episode You’ll Learn
- How transforming your body leads into other areas of your life
- How meditation helps fight food cravings
- How Bill ended up losing 37 pounds when he only thought he needed to lose 20lbs
- Creating post weight loss goals that guarantee you never lose your abs
- The one thing you should stop doing - related to your health and fitness
The Dr. Mike Show is Brought to You by Neuro Coffee (TM)
Neuro Coffee (TM) is a high octane brain supplement infused into great coffee.
It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee (TM) you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee (TM) is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
EPISODE 004 - LINKS FROM THE SHOW:
- Neuro Coffee - coupon code: DRMIKE10
- The Metashred Diet
- Book - Spark: The Revolutionary New Science of Exercise and the Brain
- IFAST: Indianapolis Fitness and Sports Training
- Book - Your Brain at Work: Strategies for Overcoming Distraction, Regaining Focus, and Working Smarter All Day Long
- Meditation App - Headspace
- www.billhartman.net
- IFAST University
EPISODE 004 - SHOW NOTES:
- 00:00 - Welcome to the show / Dr. Mike and Chris Dominello say hello / Special guest Bill Hartman is introduced
- 00:15 - Topics of the day are introduced (how transforming your body leads into other areas of your life / the one thing you should stop doing related to your health and fitness
- 01:19 - Show sponsors are introduced (Neuro Coffee)
- 01:36 - Today's giveaway (A month’s supply of Neuro Coffee!)
- 02:43 - Dr. Mike and Bill talk about Neuro Coffee
- 06:34 - Chris Dominello, Dr. Mike, and Bill continue to discuss Neuro Coffee
- 11:30 - Dr. Mike discusses Bill’s Background
- 18:00 - Dr. Mike and Bill continue their discussion, and discuss Bill’s plan to achieve 5% body fat by age 50.
- 26:00 - Dr. Mike, Bill, and Chris continue their discussion. Small changes and motivation are discussed. Also ice cream and tacos!
- 28:30 - Weight loss and motivation discussion continues, with Chris Dominello’s favorite topic: Pizza!
- 31:30 - Dr. Mike and Bill discuss meditation and morning rituals and the brain.
- 37:00 - The Meditation app Headspace is discussed briefly.
- 39:48 - The question ‘How much weight should I lose?’ is discussed, along with goals and muscle loss during weight loss and behavior directed approach vs. ‘end goal’ thinking.
- 42:04 - Post weight loss goals and a pizza eating contest is discussed.
- 47:30 - Discussion of post weight loss goals continue, also imaginary dessert!
- 47:50 - Dr. Mike asks special guest about what he wishes people would do more of related to health and fitness, and what he wishes people would do less of.
- 51:02 - Dr. Mike and Bill discuss IFAST University and wrap up their discussion.
Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!
Welcome to the 3rd episode of The Dr. Mike Show. I’m joined by my co-host Chris Dominello for a Key Topic/Q&A episode. The key topic we discuss is The "What the Hell" Effect, setting big fat loss goals, and then I'll answer reader questions regarding nutrient absorption, and the post-exercise insulin window.
In This Episode You’ll Learn
- What are the effects of the ‘Eat and Eat Again’ rule on hunger?
- What is the ‘What the Hell?’ effect?
- Should you set big, audacious fat loss goals?
- Do nutrients compete for absorption?
- What is the post exercise insulin window?
- What is the best time of day to take supplements?
The Dr. Mike Show is Brought to You by Neuro Coffee (TM)
Neuro Coffee (TM) is a high octane brain supplement infused into great coffee. It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee (TM) you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee (TM) is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
EPISODE 003 - LINKS FROM THE SHOW:
- Neuro Coffee - coupon code: DRMIKE10
- The Metashred Diet
Welcome to the 2nd episode of The Dr. Mike Show. I’m joined by my co-host Chris Dominello for a Key Topic/Q&A episode. The key topic we discuss is The Eat and Eat Again Rule, and then I'll answer reader questions regarding gaining weight during the winter months, and pre-workout supplementation.
In This Episode You’ll Learn
- The Eat and Eat Again Rule
- Neuro Coffee Giveaway
- The Metashred Diet
- Are the winter months making you fat?
- Are pre-workout powders beneficial, or a waste of money?
Click Here to Rate and Review on iTunes
You can also listen on:
The Dr. Mike Show is Brought to You by Neuro Coffee (TM)
Neuro Coffee (TM) is a high octane brain supplement infused into great coffee. It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee (TM) you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee (TM) is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
KEY TOPIC - The Eat and Eat Again Rule
So today is another key topics show, and the key topic today is the “Eat and Eat Again” rule. Whenever I’m talking to a large audience, the “Eat and Eat Again” rule is something that I always like to stress, and talk about, because it’s really simple. When people are talking about, “How can I change my life?” “How can I improve my nutrition?” you need something actionable. I really dislike nutrition information that’s not actionable. Stuff like, “Eat less saturated fat”, “Eat less sodium”. To me, that advice is worthless - because you don’t eat saturated fat, you eat foods. Trying to eat less sodium is so abstract that it’s near impossible.
The “Eat and Eat Again" rule is very simple - you can eat as much food as you want, at a given meal, as long as you’re willing to eat that same amount of food two or three hours later. So, when you look at your meal size, this is a great way to prevent you from from falling into this “feast and famine” cycle. The feast and famine cycle is when you have a massive lunch, and because you're so full, you eat a very small amount of food at dinner, but then after dinner you end up eating again because you’re very hungry, or the next morning you eat another very large meal. This “large meal, small meal, large meal, small meal”, this “feast and famine” cycle is something that we really want to get away from. With the “Eat and Eat Again” rule, you just need to be really honest with yourself. When you sit down to a meal, say to yourself, “If I eat this whole thing, could I eat a similar amount of food in two or three hours?” The “Eat and Eat Again” rule regulates your portions if you’re honest with yourself. I like it because it’s very simple, there’s no calorie counting, there’s no anything. Just look at the amount of food that you’re eating and say “Could I eat this same amount in two or three hours?” If the answer is no, then you need to reduce the size of the meal you are eating.
That’s your challenge over the next three days - implement the “Eat and Eat Again” rule. Don’t worry about anything else, just implement the “Eat and Eat Again” rule at every single meal. This is a good test, because if you are unable to do that for the next three or four days, then that should be a good message to you that you need to focus your efforts - not on carb-cycling or ketogenic diets, or whether all of your food is organic. None of this. That’s the micro, let’s focus on this macro - the “Eat and Eat Again” rule. I’m interested to hear how it goes. Post comments below or hit me up on Instagram or Twitter @mikeroussell.
EPISODE 002 - LINKS FROM THE SHOW:
- Neuro Coffee - coupon code: DRMIKE10
- Barbara Rolls at Penn State has done some really interesting research on restaurants and cooks at restaurants, and their views on portion size, and they are just skewed.
- Research study - All animals, including humans, should show seasonal effects on the urge to gain weight.
- Daily Show - bit on Planet Fitness
- Carbon Prep
- Modern Pre by USP Labs
- No-Xplode
- Citrulline Malate
- Beta-alanine
- Teacrine
- BeetElite
EPISODE 002 - SHOW NOTES:
- Welcome to the show, overview of topics (Eat and eat again rule, are winter months making you fat? and pre-workout supplements) 00:30
- Introduction of Dr. Mike Roussell (Dr. Mike) and Chris Dominello - new giveaway! (2:30)
- Giveaway details - this week is a bag of Neurocoffee! http://getneurocoffee.com (3:35)
- Dr. Mike discusses the “Eat and Eat Again” rule (4:30)
- Chris Dominello talks about step-by-step processes and how they are easier to integrate into our lives (5:30)
- Dr. Mike goes into detail about the “Eat and Eat Again” rule, pizza is discussed! (7:30)
- Dr. Mike and Chris discuss portion size and more pizza! (8:45)
- Dr. Mike discusses low carb diets and desire to eat (11:30)
- Dr. Mike talks about eating out at restaurants, portion size, and how it relates to the “Eat and Eat Again” rule (13:10)
- Reader questions. First question - Winter fat? (17:35)
- Second reader question - Pre-Workout supplements (24:02)
- Dr. Mike and Chris continue to discuss pre-workout supplements and Planet Fitness (28:00)
- Dr. Mike continues discussion of pre-workout supplements, including beta-alanine (30:27)
- Dr. Mike and Chris wrap up the show! (33:30)
Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!
Welcome to the inaugural episode of the Dr. Mike Show. I’m joined by my co-host Chris Dominello for a Key Topic/Q&A episode. The key topic we discuss is the Hierarchy of Carbohydrates. I then answer reader questions about breakfast, protein powder for kids, and using protein powder to build more muscle.
In This Episode You’ll Learn
- How to use the Hierarchy of Carbohydrates to simplify what carbs you prioritize in your diet and how much of them you should consume.
- How to put together fast protein-packed breakfasts.
- If protein powder is safe for kids to use.
- If protein supplements will help you build muscle after your workouts.
The Dr. Mike Show is Brought to You by Neuro Coffee (TM)
Neuro Coffee (TM) is a high octane brain supplement infused into great coffee. It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.
Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee (TM) you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee (TM) is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.
KEY TOPIC - HIERARCHY OF CARBOHYDRATES
This simple hierarchy is based on the fact that since not all carbs are created equal, there is a spectrum in which you can restrict them. Foods at the top of the list are more carb- and calorie-dense while containing fewer nutrients. As you move down the list, foods become less carb- and calorie-dense while containing more nutrients—these are the foods you want to pile on your plate.
EPISODE 001 - LINKS FROM THE SHOW:
- Neuro Coffee - coupon code: DRMIKE10
- The Gray Zone of Nutrition
- Dr. Mike Ultimate Book of Smoothies
- Fearless Feeding (Jill Castle, Maryann Jacobsen)
- Quick Breakfast Recipes
- Microwave Eggs
- Cold Blueberry Oatmeal Recipe
- Metabolic Drive from Biotest
- Muscle Matrix from NutraBio
- Modern Protein from USPlabs
- Whey protein before and during resistance exercise has no effect on muscle mass and strength in untrained young adults. (Weisgarber KD1, Candow DG, Vogt ES.)
EPISODE 001 - SHOW NOTES:
- How Dr. Mike and Chris met [00:07:16]
- Chris’ background [00:10:47]
- Concept of the Hierarchy of Carbohydrates [00:14:25]
- Easy way to get vegetables and fruits in your diet [00:18:46]
- Tips on how to feed kids vegetables [00:24:05]
- Q&A: Quick, easy, and healthy breakfast options [00:26:34]
- Q&A: Is protein powder safe for kids? [00:34:26]
- Q&A: Are supplements a good choice for protein intake? [00:37:05]
Thank you for listening! Please rate and review on iTunes. Post any questions or comments below. We love to hear your feedback!!
