The Nutrition Science Podcast: Recent Episodes
Dr. Adrian Chavez
Are you tired of nutrition misinformation?
Listen to this show.
In The Nutrition Science Podcast we debunk nutrition myths and help you to understand what the science says about nutrition and our health.
This show is hosted by Dr. Adrian Chavez who has a PhD in Nutrition Health Promotion and also features interviews with other experts from around the world.
Magnesium is involved in over 600 different processes in the body and can influence everything from sleep to blood sugar control, energy production, mental health, and bone health, to name a few.
Despite its importance, nearly half of Americans don’t get enough magnesium in their diet each day, and many people may be experiencing symptoms of low magnesium levels without knowing it.
So in this episode, we’re going to unpack everything you need to know about magnesium:
✅ What magnesium does in our body
✅ Why it’s important
✅ How to determine if your magnesium levels are low
✅ Diet and supplement strategies for meeting your magnesium needs
Tune into the episode to learn more.
Here is the magnesium supplement that I recommend. Use this link to get 30% off of your order.
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Most people don’t fail to reach their health and fitness goals because they lack knowledge.
In this episode of the podcast, Dr. Kasey Jo Orvidas joins me to discuss what self-sabotage is, why it happens, how it shows up in everyday life, and strategies for identifying and overcoming self-sabotage.
We also cover actionable coaching strategies to help you or your clients stop getting in your own way, build momentum, and finally stick to the habits and goals that matter most.
Sign up for the Coaching Code training program
Listen to Kasey's first episode
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Did you know that 100 million people in the US have prediabetes? Prediabetes is one of the biggest health challenges that our country faces. It increases the risk of diabetes, but also increases the risk of heart disease, cancer, Alzheimer's, and more.
The good news is that most of these cases are reversible with nutrition and lifestyle changes. On today's podcast, we are going to discuss what those nutrition and lifestyle changes are. In this episode, we cover:
- What prediabetes is
- Health risks associated with prediabetes
- How to test for prediabetes
- How prediabetes develops
- Nutrition and lifestyle strategies for reversing it
Tune into the episode to learn more.
If you are interested in applying for the Metabolism Mastery Bootcamp, you can find more info here.
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
On today's episode of the podcast we are going to break down a simple 4 steps process to transform your body in 2026. In this episode we discuss:
- The science behind weight loss and weight gain
- How to determine your energy needs for losing or gaining weight
- How to set up habits to consistently meet your energy needs
- The role of exercise is movement in body composition change
And more...
If you are someone who has struggled to lose weight and keep it off, you don't want to miss this episode.
Episode resources:
Guide to Calculating Energy and Macronutrient Needs
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
There’s no shortage of nutrition and health trends online, but most don’t live up to the hype. In this episode, I break down the handful of trends that actually ARE worth paying attention to. The ones consistently supported by research and shown to make a real difference for long-term health, body composition, and performance.
If you want clarity on where to put your energy and which “trends” are actually are worth investing into, tune into this episode.
Fiber Episodes
Protein Episode
Calculating Protein and Macro Needs Guide
Weight Training Episode
Simple Exercise Plan Episode
Step Count Episode
Supplement Podcast Episode/Guide
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Fads come and go each year in the nutrition and health space, and today, we are going to talk about some of the most popular health fads that I would recommend avoiding in 2026.
In this episode, we cover a wide range of topics, from peptides to NAD to vibration plates, and we separate the science from the hype to help you avoid wasting time and money on unproven and potentially dangerous trends. Make sure to tune into the podcast to learn more.
Research on Topics Discussed in the Episode
BPC 157
TB500
Red Light Therapy
Vibration Plates
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
The holiday season can be one of the most challenging times of the year to maintain consistency with healthy habits. Between travel, parties, stress, family dynamics, and endless food temptations, it’s easy to feel like your routine goes out the window. But it doesn’t have to. In this episode, Dr. Adrian Chavez breaks down simple, science-backed strategies to help you enjoy the holidays without feeling sluggish, guilty, or overwhelmed.
In This Episode, We Cover:
- How to get out of the all or nothing mindset
- How to build a foundation that you can stick to
- Smart strategies for meals, parties, and travel
- How to balance indulgence with nutrient-dense choices
- Easy movement goals that don’t require a gym
- Why starting NOW — not January — creates real momentum
This episode will help you stay consistent, feel good, and actually enjoy the season… without getting off track with your health and fitness.
You can find more information about our Black Friday discounts here.
Black Friday Specials.
Here is a link to the smoothie guide.
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Today I’m sharing a conversation I recorded for the Endocrine Matters podcast with my friend, Dr. Arti Thangudu. In this episode, we dive deep into the science of nutrition and blood sugar control what actually moves the needle, what doesn’t, and how to cut through the confusion that surrounds this topic online.
We also talk through some of the most common misconceptions around blood sugar control, whether low carb or ketogenic diets are best, and more.
Whether you have been diagnosed with diabetes, are navigating prediabetes, or are concerned about reducing your risk in the future this conversation will give you clear, practical strategies you can start using right away.
I hope you enjoy this episode as much as I enjoyed recording it with Dr. Thangudu
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
In this episode of The Nutrition Science Podcast, Dr. Adrian Chavez sits down with endocrinologist and direct care physician Dr. Arti Thangudu to to a deep dive into what’s really wrong with the U.S. healthcare system and what patients can do about it.
Dr. Thangudu shares her journey from working in the traditional healthcare system in a high-volume insurance-based clinic to founding her own direct care endocrinology practice that provides patient centered care where she is able to spend time with her patients, build trust and provide better outcomes at a lower cost.
In this episode you will learn:
- Why today’s insurance-driven model leaves both doctors and patients frustrated
- How this system compromises quality care for profit
- Alternatives to the traditional healthcare model, including direct primary care
- How direct primary care cuts out the middlemen and lowers costs
- Real-world examples of how patients can better advocate for themselves
- The hidden incentives driving inflated medical prices and short visits
- Simple ways to find more personalized, transparent care
If you’ve ever felt rushed, overbilled, or ignored by the healthcare system, this episode will help you understand why and show you that there’s a better way forward.
Episode Links
Dr. Thangudu's Complete Medicine Practice
Dr. Thangudu's Instagram
Endocrine Matters Podcast
Books Mentioned on the Podcast
Never Pay the First Bill
The American Sickness
The Price We Pay
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to another episode of the show. Today we are going to be discussing a food that I think is highly underrated - Mushrooms. Most people walk past this food in the grocery store without realizing the powerful impact that it can have on our health.
So today we are going to cover:
- The nutritional composition of mushrooms
- Unique nutrients there are found in mushrooms
- Research showing the health benefits of eating more mushrooms
- How to include them into your diet
And more...
Tune in to learn more about this incredible food.
Join our Holiday Health Reset Challenge Here
Resources
20 Nutritious Foods to Eat More Of
Further Reading:
Mushrooms and All-Cause Mortality US study
Mushrooms and All-Cause Mortality Korean Study
Mushrooms and Cancer Risk Compilation of Studies
Mushrooms and Reducing Risk of Cancer Review
Mushrooms and Beneficial Compounds for GI Health
Enjoying the show or have a questions about a particular topic? Send us a message here.
JOIN THE HOLIDAY HEALTHY HABITS CHALLENGE TODAY!
Use code "podcast" for $100 off.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Is the ketogenic diet really a useful diet to follow or just another fad?
The ketogenic diet has become one of the most talked-about approaches to weight loss and metabolic health. But what does the research actually say about the diet?
In this episode of the podcast, we dive into the science of the ketogenic diet, explaining its potential benefits and risks.
In this episode, you’ll learn:
- What a ketogenic diet actually is and how it is used medically
- The difference between a true ketogenic diet and what is often promoted online as a "ketogenic diet"
- Who may want to consider a ketogenic diet, and those who may want to avoid it
- Tips for protecting your health while following a ketogenic diet
Tune into this episode if you want to learn more about the science of the ketogenic diet.
Enjoying the show or have a questions about a particular topic? Send us a message here.
JOIN THE HOLIDAY HEALTHY HABITS CHALLENGE TODAY!
Use code "podcast" for $100 off.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
In today's episode of the podcast, we will discuss whether walking is a good form of exercise. We cover the health benefits of walking and why it is a great form of exercise for most people. Then we discuss why it shouldn't be the ONLY form of exercise and why higher intensity exercises have health benefits that are hard to get from walking.
Tune into the podcast to hear more.
Enjoying the show or have a questions about a particular topic? Send us a message here.
JOIN THE HOLIDAY HEALTHY HABITS CHALLENGE TODAY!
Use code "podcast" for $100 off.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to the show. Today we have another Q&A episode and we will cover the following topics:
- Are natural sugars like honey and maple syrup are actually “better” than refined sugar, or are they harmful to our health?
- Does grass-fed butter and beef truly make a meaningful difference for health
- What the science says about the health benefits of using a weighted vest.
As always, we discuss both the science and practical perspective to help you separate facts from fads. Tune into the episode to learn more.
Join our Nutrition Mastery Blueprint Course
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Since the early 1980s, obesity rates have doubled, and the average American adult has gained about 20 pounds. This rise in obesity has put these groups at increased risk for diabetes, Alzheimer's, several types of cancers, and many more health issues.
All of this is burdening the American healthcare system in a way that isn't sustainable. So in this episode of the podcast, I am going to talk about what has caused this rise in obesity from both a societal level and an individual level, and discuss what we can do to help improve things.
Resources from the show:
Energy Balance Podcast
Nutrition Mastery Blueprint Course
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Do you ever feel confused when walking down the supplement aisle (or shopping online? You are not alone; there are thousands of supplements on the market in different forms, doses, and formulations you almost need a PhD to make sense of it all.
Lucky for you, I got a PhD and did that research, and I am going to break it down for you here. In this episode, we cover the top 17 best-selling supplements, what they do, who they can be beneficial for, who shouldn't take them, and more.
Tune into the episode to learn more.
Get the Supplement Guide Here
Search Previous Podcast Episode Archive Here
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to the show. In part 2 of our bloating series, we’re moving from understanding the problem to taking action. In this episode, we discuss practical nutrition and lifestyle strategies that can help reduce bloating and bring more comfort to your daily life.
From simple dietary adjustments to mindful eating practices and stress management techniques, we’ll explore evidence-based approaches you can start using right away.
We’ll also discuss how to identify which foods may be contributing to your bloating, the role of movement in supporting healthy digestion, and how factors like meal timing and your state of mind when you eat sometimes matter just as much as what you eat.
By the end of this episode, you’ll have a toolbox of strategies to better manage your symptoms and support a healthier, more balanced gut. Tune in to learn more.
Click here if you are interested in the Digestive Health Blueprint program and you would like to schedule a call with us to learn more about the program and see if it is a good fit for you.
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
In this episode of The Nutrition Science Podcast, we break down one of the most common and frustrating digestive complaints: bloating.
We start by defining what bloating is, discuss why it happens, and how to recognize the difference between bloating that’s considered normal versus bloating that might signal an underlying health issue worth paying closer attention to. We’ll also explore some of the most common contributors to bloating, from digestive factors to lifestyle influences such as diet, stress, and gut health.
By the end of this episode, you’ll have a much clearer understanding of what’s going on in your body when you feel bloated, and you’ll be ready for Part 2, where we’ll dive into the practical science-based nutrition and lifestyle strategies to reduce bloating symptoms.
Tune into this episode to learn more.
Click here if you are interested in the Digestive Health Blueprint program and you would like to schedule a call with us to learn more about the program and see if it is a good fit for you.
Here are some good research papers for further reading if you are interested.
American Gastroenterology Association Clinical Practice Guidelines on Bloating
Constipation and Bloating
Microbiome and Bloating
Visceral Hypersensitivity
Food Sensitivities/Immune Reactions
Gut Barrier Dysfunction Function
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
On this episode of the show, we have a Q&A episode and we will be covering the following topics:
- Easy tips for including more fiber in your diet
- Why protein powders can cause GI issues and ways to avoid them
- Whether there are any benefits to including MCT in your diet.
Tune into the episode to learn more.
Fiber episode
Protein episode
Saturated Fat Episode
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
In this episode of The Nutrition Science Podcast, we're diving deep into the essential and often misunderstood mineral: sodium. While sodium consumption is commonly associated with high blood pressure and poor health, the truth is far more nuanced.
In this episode, we will discuss:
- What sodium does in the body
- How much sodium we need
- Why and how sodium needs vary from person to person
- Cons of eating too little and too much sodium
- Practical tips to personalize your sodium intake for optimal health
Tune into the episode to learn more.
Here are some studies for further reading on this topic.
- Sodium and Stroke
- Sodium and Blood Pressure.
- Sodium and Gastric Cancer
- Genetic Differences in Sodium Consumption
Do you enjoy the podcast and want to learn more? Join our Nutrition Mastery Blueprint Course. For a limited time use the code "August" and receive $100 off lifetime access. Click on the link below to learn more.
Nutrition Mastery Blueprint Course
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to the show. Today we have another Q&A episode, and we discuss whether you should take a probiotic while taking an antibiotic, the concept of a slow metabolism, and whether canned foods are a healthy option to include in your diet.
Tune in to the show to hear more, and check out the references below if you want to learn more about the topics discussed on the show.
References
Probiotics for Gut Microbiome Diversity
Probiotics for the Prevention of Antibiotic-Associated Diarrhea: Meta-Analysis
Genetics of Obesity
Energy Expenditure in Obese and Non-Obese
BPA in Canned Foods
Nutritional Value of Canned Foods
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to another episode of the show. Today, we are going to talk about a topic that has been a topic of debate recently: tracking your food intake.
There has been pushback on social media recently against tracking, and I think there are good reasons for this. However, I believe that tracking CAN BE one of the most valuable things you can do to improve your nutrition if you do it with the right mindset and are intentional with your efforts.
So today on the show, we are going to discuss tracking your food intake, when it is not a good idea, when and why it can be helpful, and how to do it intentionally. Tune into the show to learn more.
Resources from the Episode:
Calculating Your Energy and Protein Needs
Download FREE tracking guide here
Get $100 off the Nutrition Mastery Blueprint Course
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to another episode of the show. Today, we discuss how I incorporate the science-based habits we discuss on this show into my life and routine as an almost 40-year-old dad. I break down my routines for fitness and nutrition, and how I think through some of the choices that I make.
Tune in to the show to the episode to learn more.
Links to Resources From The Show:
Nutrition Blueprint Episode
How to Build a Simple, Effective Exercise Plan
Guide for Calculating Your Energy Needs
Sign up for the Nutrition Mastery Blueprint Course for a Limited-Time Discount
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Magnesium is involved in over 600 different processes in the body and can influence everything from sleep to blood sugar control, energy production, mental health, and bone health, to name a few.
Despite its importance, nearly half of Americans don’t get enough magnesium in their diet each day, and many people may be experiencing symptoms of low magnesium levels without knowing it.
So in this episode, we’re going to unpack everything you need to know about magnesium:
✅ What magnesium does in our body
✅ Why it’s important
✅ How to determine if your magnesium levels are low
✅ Diet and supplement strategies for meeting your magnesium needs
Tune into the episode to learn more.
Here is the magnesium supplement from Legion that I recommend
Link to online supplement dispensary
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Today we have a Q and A episode, and we are covering the following questions:
- Does soy disrupt hormones?
- Do we need 1 gram of protein per pound of body weight?
- Is it okay to drink coffee on an empty stomach?
Tune in to the episode to learn more.
Previous Episodes Discussed in the Show
Surprising Truth About Soy
Everything You Need to Know About Protein
Health Benefits of Coffee
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back! On today's episode of the podcast, we will be covering lab tests for health and longevity. There are several new companies on the market, and many people are not receiving proper guidance from their healthcare provider about what to focus on and why.
So, in this episode, we will cover some of the most important factors to focus on for lab tests. We will cover:
- Why lab testing is important
- Why most labs/supplements promoted for "longevity" are not science-based
- The categories of health that matter most for chronic disease risk
- The specific lab values to track and what these values mean
Tune into the show to learn more.
Podcast series on cholesterol:
Part 1
Part 2
Substack article covering each of the labs
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to the podcast. Today, we are publishing the 100th episode of the show, and I want to celebrate by going back through some of the lessons from the previous episode.
If you would like to learn more about any fo the topics that we discussed today, use this searchable podcast episode archive.
Want to join the Nutrition Mastery Blueprint course? Sign up here.
(Use code "Podcast" for special discount)
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to another episode of the show. Today we have a Q&A episode covering the following 3 topics:
- Is there truth to the hype around peptides?
- Are there benefits to taking apple cider vinegar?
- Do you need to grind chia seeds?
Tune in to learn more about the science surrounding these popular topics.
Previous Podcasts to Listen to:
Protein Episode
Fiber Episode
Omega-3 Episode
Scientific References:
Review of the Health Effects of Apple Cider Vinegar
Ground vs. Whole Chia Seeds on Omega-3 Levels
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Do you ever feel like you are reacting negatively to some of the foods that you eat?
You may be.
In this episode of the podcast, we discuss the different types of adverse reactions to food that people can experience. We cover:
- The difference between a food allergy and an intolerance
- The different types of food intolerances
- Immune vs. non-immune mediated intolerances
- Why food sensitivity testing is inaccurate
Listen to my previous podcast on food allergies with Dr. David Stukus here.
Interested in working with me? Schedule a Discovery Call here.
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
You’ve probably seen the headlines blaming everything from seed oils to tomatoes for chronic inflammation—but what does the science really say?Whether you're trying to support your immune system, improve gut health, or just make sense of the “inflammatory foods” panic online—this episode is for you.
🔑 In This Episode, You’ll Learn:
- What inflammation actually is—and why it’s not the bad guy it is made out to be
- The difference between acute and chronic inflammation
- How dietary patterns shape inflammatory responses in the short term and over time
- Why calling a food “inflammatory” isn't an accurate way to describe food
- Practical steps you can take to manage your body's inflammation levels (without food fear!)
Make sure you tune into the episode to learn more…
Like reading about nutrition? Subscribe to my substack: Substack Article
Want to support the show? You can show your support with a one-time donation here. https://www.paypal.com/paypalme/drchavez
Want to learn more from me? Join my Nutrition Mastery Blueprint course.
Resources mentioned in the show.
Saturated Fat Episode
Seed Oils Episode
Food Allergy Episode w/ Dr. David Stukus
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to the show, today we are going to discuss how nutrition science works. I realize that most people don't understand the various forms of nutrition research and how each of these types of research helps us to develop conclusions about a topic.
So today we are going to cover:
- The 4 main types of nutrition research
- The pros and cons of each of these types of research
- How each type of research helps us understand the relationship between nutrition and our health
- How to tie it all together to figure out how food impacts our health.
Tune into the podcast to learn more:
I also wrote an article about this that I published on my substack if you want to check that out: Substack Article
Want to learn more from me? Join my Nutrition Mastery Blueprint course.
Want to support the show? You can show your support with a one-time donation here. https://www.paypal.com/paypalme/drchavez
Resources mentioned in the show.
Red Meat Episode
Saturated Fat Episode
Seed Oils Episode
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
What is the healthiest diet according to science?
Is it vegan, vegetarian, Mediterranean, Keto, or something else?
This is a question that I get often and I think that answer deserves a more thorough answer so I am covering it here on this episode.
Today we discuss:
- What I would consider the only appropriate response to the question: "what is the healthiest diet?"
- What that looks like in practice
- How to get started with building a healthy diet that makes sense for you
And more...
Tune into the podcast to hear more.
Sign up for our Nutrition Mastery Blueprint course here: https://dradrianchavez.com/blueprint
Want to support the show? You can show your support with a one-time donation here.
https://www.paypal.com/paypalme/drchavez
Join us on Substack
https://drachavez.substack.com/
Resources mentioned in the show.
Calculating Energy and Protein Needs
20 Nutritious Foods to Eat More of Download
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to the show!
Today we have a Q and A episode covering some topics that I have been getting asked about a lot recently. In this episode, we cover the following:
- Are there heavy metals in protein powder and do we need to be worried?
- Does coffee have health benefits even though it is decaf?
- What is an ideal body fat %
Tune into the show to hear more about these topics.
Links
Paypal Donation
https://www.paypal.com/paypalme/drchavez
Join our Nutrition Mastery Blueprint Course for $150 off!
https://www.dradrianchavez.com/BLUEPRINT
(use coupon code Podcast)
Join my Substack
https://drachavez.substack.com/
Purchase Legion Supplements
FullScript Supplements
Clean Label Project Report
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to the show, today we are talking all things weight loss. There are A LOT of people who are on a journey to drop some excess body fat and most of them fail due to a variety of reasons.
While losing weight is hard, it shouldn't be a mystery. There is no special secret or magic formula that you are missing. In most cases what people really need is:
- To learn what YOUR body needs to lose body fat
- Practical steps for learning how to eat to meet those needs
Simple. But not easy.
Tune into the
Guide to calculate your calorie and energy needs
Long episode discussing the science of energy balance
Want to work with us? Apply here.
Join our Nutrition Mastery Blueprint Course (Get 25% off before January 21st)
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Happy New Year and welcome back to the podcast! A lot of people have health goals in the new year, which is great! However, most people fail to reach those goals and one of the reasons is they are not tied to clear consistent actions.
So in this episode of the podcast we revisit one of our most popular podcast episodes of 2024 and discuss 9 simple, low-effort nutrition habits that you can make in 2025 that, if practiced consistently, can drastically improve the overall quality of your nutrition and health!
These 9 simple nutrition habits are ACTIONS that you can make today that will result in healthy sustainable lifestyle changes throughout the year. Tune in to today’s podcast to put these tips into action to ensure 2025 is the year that you take control of your health and wellness!
Metabolic Health Blueprint 12-Week Coaching Program
https://www.dradrianchavez.com/MetabolicHealth
The Nutrition Mastery BluePrint Course
https://www.dradrianchavez.com/nutrition-mastery-blueprint
How to Calculate Your Calorie and Protein Needs
Recommended Podcast Episodes
Everything You Need to Know About Protein
Calorie-Tracker Apps:
Cronometer
https://cronometer.com
MyFitnessPal
https://www.myfitnesspal.com
Protein Recommendations
OWYN ready made shakes
Legion Protein Supplements (Use code CHAVEZ at checkout)
Whey Protein
Plant Protein
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
The year is coming to a close and we are going to recap some of our most popular episode topics and leave you with some lessons to take with you into 2024.
We cover some of the top nutrition fads of the year, some trends to look out, and how to focus on what matters most to improve your health in 2025 and beyond.
Below are some links to things that we discussed on the podcast.
Metabolic Health Blueprint 12-Week Coaching Program
https://www.dradrianchavez.com/MetabolicHealth
THRIVE: Women’s Health and Wellbeing Summit
https://www.healthmindsetcert.com/thrive
How to Calculate Your Calorie and Protein Needs:
https://www.dradrianchavez.com/energyguide
Recommended Podcast Episodes
Are Glucose Spikes Harming Your Health?
Q & A: Stool Tests, Athletic Greens, Electrolyte Supplements, and You are What you Eat Documentary
5 Supplements That Might Be Worth Investing In
Q & A: Mushroom Coffee, Resistant Starches, and Nightshades and Arthritis
Should You Take a Multivitamin??
Deconstructing Energy Balance: Beyond Calories In Vs. Calories Out
5 Simple Tips to Lose Weight WITHOUT Counting Calories
This Simple Lifestyle Change Can Help You Easily Lose Weight and Keep It Off
Exercise Episodes
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
The term insulin resistance has become a popular buzzword recently and most of the information that I have seen about this topic online has been misleading.
So today on the podcast, I want to break down the topic of insulin resistance in more depth and we are going to discuss:
- What insulin resistance is and why it’s important
- How to determine if you may have insulin resistance
- How to improve insulin sensitivity and metabolic health
- What you can do to reverse prediabetes or improve diabetes
And more…
Tune in to learn how simple nutrition and lifestyle changes to help you build a healthy metabolism!
FREE Resources
Metabolism Masterclass
Join me for a live training on Wednesday December 18th at 5:30 pm Central Standard Time to Learn more about metabolism and metabolic health:
Website: https://www.dradrianchavez.com/Metabolism
How to Calculate Your Calorie and Protein Needs:
https://www.dradrianchavez.com/energyguide
Recommended Podcast Episodes
What is Insulin Resistance? (My interview with Jordan Lips on the Where Optimal Meets Practical Podcast)
https://www.thenutritionsciencepodcast.com/what-is-insulin-resistance/
How to Build Muscle with Dr. Joey Munoz
https://www.thenutritionsciencepodcast.com/how-to-build-muscle-with-dr-joey-munoz/
Everything You Need To Know About Protein
https://www.thenutritionsciencepodcast.com/everything-you-need-to-know-about-protein/
Fiber Fundamentals: What It Is, Different Types of Fiber, Health Benefits, and Potential Cons
https://www.thenutritionsciencepodcast.com/fiber-fundamentals-what-it-is-different-types-of-fiber-health-benefits-and-potential-cons/
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Are you being exposed to toxic chemicals from your cooking and food storage practices? Do you find it confusing when you hear claims that certain chemicals in common kitchen items like pots, pans, cooking dishes, and tupperware may be harming your health?
If so, this is the episode for you! In this week’s episode of the podcast, we discuss:
- What PFAS, also known as “forever chemicals,” are and potential exposure sources in your cookware
- How you will most likely be exposed to BPAs and PFAS
- What cookware you can use to decreases your risk of potentially harmful
chemicals - How aluminum products may be impacting your health
And more.
Tune into the show to learn how to learn the truth about our exposure to BPA, PFAS and heavy metals and learn some simple habit changes you can make to limit your exposure to these chemicals.
Further Reading/Scientific Research:
Research on PFAS:
https://pubmed.ncbi.nlm.nih.gov/35202231/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8915917/
Research on BPA: https://pubmed.ncbi.nlm.nih.gov/22889897/
Research on aluminum: https://pubmed.ncbi.nlm.nih.gov/28458989
We try our best to minimize advertisements on this show, if you would like to contribute to this effort and help support the show you can do so here: Support the Podcast
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to another episode of The Nutrition Science podcast, today we are going to be discussing 8 tips for staying healthy through the holiday season.
The average person gains weight during the time between Thanksgiving and New Years. We tend to be off of our schedule, traveling more, celebrating more, spending time with family and all of these can lead to poor sleep, eating, and exercise habits.
While I am not here to encourage you to skip all of this, I do want you to make it through the holiday season feeling good heading into the new year. So on this episode I am outlining 8 simple tips to help you stay on track this holiday season.
Tune in to learn more!
Click here to learn more about the Nutrition Mastery Blueprint course.
Legion Supplements
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
Welcome back to the show!
Today we have a Q and A episode and I have my friend and former client Emma Becker joining me to help ask the questions. In this episode we cover the following:
- Are nitrates/nitrites in lunch meat harmful to our health?
- Does cheese impact LDL cholesterol?
- What are the benefits of strength training versus cardio and is one better than the other?
- Are there any health benefits of Kangen water?
Tune in to the show to better understand these topics and gain practical tips and strategies to help you live the healthiest life possible!
Links
Want to leave a question for the next Q and A episode? You can do so here.
https://www.thenutritionsciencepodcast.com/contact/
Join our Nutrition Mastery Blueprint Course for 50% off before December 1st
https://www.dradrianchavez.com/BLUEPRINT
Studies comparing cheese vs. butter on LDL cholesterol
A paper on the health effects of nitrosamines
Podcast Episodes mentioned in this episode:
Are Saturated Fats Harmful To Our Health?
https://www.thenutritionsciencepodcast.com/are-saturated-fats-harmful-to-our-health/
Two Part Series on LDL Cholesterol
Part 1: Does LDL Cholesterol Cause Heart Disease?
https://www.thenutritionsciencepodcast.com/does-ldl-cholesterol-cause-heart-disease/
Part 2: Lifestyle Strategies to Lower Cholesterol Levels
https://www.thenutritionsciencepodcast.com/lifestyle-strategies-to-lower-cholesterol-levels/
How to Build a Simple, Effective Exercise Plan
https://www.thenutritionsciencepodcast.com/how-to-build-a-simple-effective-exercise-plan/
Support the show.
https://www.paypal.com/paypalme/drchavez
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you enjoy the show and want to support it? Here are some ways you can 👇🏽
Purchase supplements via Legion
Or Fullscript
Join the Nutrition Mastery Blueprint Course
Leave a one-time Paypal donation
The slogan Make America Healthy Again has picked up some traction recently and I love that people are thinking more about their health.
There are some good things coming from this movement and also some not so good things and I want to talk about of them.
So this week I brought my friend and colleague, Dr. Jessica Knurick, to discuss some of our thoughts about this #MAHA movement as nutrition professionals (we both have PhDs) with over a decade each of working in this field.
On this episode we will discuss:
- How exactly Americans have gotten sicker
- The real reason why obesity and diabetes rates have skyrocketed
- Whether food additives are destroying your health
- The challenges with improving school lunches
- Why conspiracy theories can spread faster than truth.
- Actual efforts that could be useful to improve the health the American population.
- And a lot more...
Tune into the show to learn more.
Podcast Episode Links:
The Science of Seed Oils: Myth-Busting with Dr. Idz
Dr. Idz Instagram Post on Fluoride
If you are not following Jessica on social media, I recommend doing so here
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Do you find it hard to stick to healthy habits over time?
Sometimes we are unknowingly making things harder on ourselves and there are some simple changes that we can make to move things in our favor.
In this week’s episode of the podcast, we are going to cover simple environmental and lifestyle modifications you can do that will make being healthy as easy as possible.
We will discuss:
- How to make smarter nutrition choices and live an active lifestyle in ways you never imagined
- How to reach your sleep and exercise goals
- How to invest in your health throughout the day and break-free of negative mindsets
And more.
Tune into the show to learn how to get into healthier habits and stay consistent with them, so you can achieve your best health!
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Did you know that most Americans aren’t getting the recommended amounts of important micronutrients? Meeting our micronutrient needs is one of the most important pillars of a healthy dietary approach.
So, in this week’s episode of the podcast, we are going to cover the top 7 micronutrients that Americans aren’t getting enough of. In this episode we will discuss:
- Why these nutrients are important
- Foods that we can get these nutrients from
- Strategies for ensuring you meeting your micronutrient needs
And more.
Tune into the show to learn about the simple and practical steps you can take to ensure you are meeting your daily recommended micronutrient needs!
Podcast Episode Links:
5 Supplements That Might Be Worth Investing In
Should You Take a Multivitamin?
Lifestyle Strategies to Lower Cholesterol Levels
Does LDL Cholesterol Cause Heart Disease?
The Science of Seed Oils: Myth-Busting with Dr. Idz
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Over the years of working in this field I have met HUNDREDS if not thousands of people who were all struggling with a similar issue. They feel like they have to eat so little to maintain their body weight and if they "indulge" they gain weight very easily.
Well today on the podcast, I am going to talk about the one lifestyle change that many people struggling with this issue can make to be able to EAT MORE and maintain a healthy body composition.
And not only that, but this approach in many cases will also help to improve your physical and mental health and well-being as well. Make sure you tune into the episode to learn more.
If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you can do so here.
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Welcome back to the show. Today we have a Q and A episode and we are going go cover:
- Whether mushroom coffee is worth adding to your routine
- What resistant starches are and are they something you want to include in your diet
- Whether or not nightshade foods contribute to arthritis or other inflammatory conditions
We break each of these topics down and give you some practical takeaways to help you live a happier healthier life. Tune in to hear more.
Links 👇🏽
Resistant Starch Research:
Resistant Starches and Cardiometabolic Health Outcomes
Resistant Starch and the Gut Microbiome
If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you join for 50% off until October 20th here.
Save 20% off Legion supplements (Use code Chavez at checkout)
Enjoying the show or have a questions about a particular topic? Send us a message here.
Support the show
Last week Senator Ron Johnson organized a roundtable discussion in Washington titled: "American Health and Nutrition: A Second Opinion". This roundtable discussion featured Robert F. Kennedy Jr., Jordan Peterson, Vani Hari (The Food Babe, Casey Means, and a few other activists and influencers.
The discussion has gotten a lot of press and while I am happy to see more people wanting to see the government step up and making policy changes to improve the health of the US population, many of the points outlined in the discussion were a distraction from the real problems facing our country.
So in this episode I am going to talk about the roundtable discussion further and highlight some things that our government can do to help improve the health of the population.
Links
Watch the roundtable discussion here.
Support the show
Get 20% off of your first order of Legion supplements here and support the podcast by using this link (use the code "Chavez" at checkout)
Enjoying the show or have a questions about a particular topic? Send us a message here.
In a matter of 10 years gluten went from being something most people have never heard of to something millions of people were avoiding in their diets which sparked a huge market for gluten-free products.
But why? Is there any reasoning to it?
Gluten might be one of the most complicated topics in nutrition and in today's episode I am going to attempt to unpack this topic and help you to understand:
- What gluten is
- Why it can be a problem for some people
- Why it isn't a problem for most people
- How to determine if it is an issue for you
And more...
Tune into the episode to learn more.
Previous episodes mentioned on the podcast:
Protein episode
Food allergy episode with Dr. David Stukus
Enjoying the show or have a questions about a particular topic? Send us a message here.
Today on the show we are going to discuss flexible eating and the 80/20 rule in nutrition. The 80/20 rule refers to eating healthy foods 80% of the time and then allowing 20% for flexibility.
If you listen to the show, you know I am a big fan of flexibility, so you might be surprised to hear my take here. On the show we discuss:
- The 80/20 doesn't make sense for everyone
- Circumstances where flexibility with nutrition can do more harm than good
- How to figure out what works best in your life
Tune into the episode to learn more.
Want to support the show? Leave a review for the show if you haven't already here.
You can also support the show by purchasing through our affiliate links which you can find here.
Enjoying the show or have a questions about a particular topic? Send us a message here.
Inflammation!! This has become a popular term recently and most people don't really know what it means or if its something that we should be worried about.
So, on this episode of the podcast, we are going to discuss:
- What inflammation is
- Why it's important
- The difference between acute and chronic inflammation
- How inflammation contributes to disease development
- How our diet can contribute to inflammation
- And more...
Make sure you tune into the show to learn more.
Want to submit a questions to be featured on our next Q and A podcast? Click here to submit your question.
Get 20% off of your first order of Legion supplements here (use the code "Chavez" at checkout)
Previous Episodes Referenced
Saturated Fat Episode
Red Meat Episode
Enjoying the show or have a questions about a particular topic? Send us a message here.
On this episode of the podcast we have a.Q and A episode covering three topics.
1) Are caffeine and coffee beneficial or harmful to our health?
2) What are the best oils to cook with?
3) Does dairy interfere with the absorption of nutrients from berries?
We will be discussing some of the research looking at the health benefits (and negative effects) of coffee and caffeine, the differences between cooking with oilve oil, coconut oil, butter, ghee, etc., and how dairy can block the absorption of nutrients from foods like berries and coffee and what to do to reduce this effect.
Tune into the podcast to learn more.
Here is the research discussed in the show:
Coffee Health Benefits
Coffee/Caffeine Brain Health
Milk Reducing Nutrients in Berries
Study Looking At Different Fat Content
Enjoying the show or have a questions about a particular topic? Send us a message here.
Did you know that all health improvements that people experience from following any new diet or nutrition plan can be distilled into 3 key changes?
Today on the show we are going to discuss what those specific changes are and help you to understand How Diets Work and where you should place your focus if your goal is make nutrition changes that will benefit your health.
Previous episode that may be helpful:
Energy Balance Episode
Food Sensitivity Episode
Click here to take advantage of Legions BOGO 50% off Labor Day sale.
Enjoying the show or have a questions about a particular topic? Send us a message here.
Send us a Text Message.
Soy is one of the most widely misunderstood foods. There are a variety of claims regarding the health effects of soy. It disrupts female hormones, feminizes men, increases risk of cancer, is inflammatory, and more...
But what does the actual science show? In this episode of the podcast we are going to discuss the evidence for the health effects of soy. We cover:
- The nutritional composition of soy foods
- What studies show about soy consumption and risk of heart disease, cancer and other long term health outcomes.
- How soy affects male and female hormones
- Strategies for adding soy to the diet
And more...
Tune in to listen to the full episode.
Sources:
Soy Umbrella Review
Soy and Markers of Inflammation
Soy Impact on Hormones in Men
Soy and Thyroid Health
Send us a Text Message.
On this episode of the podcast we have a Q and A episode we are covering 3 popular topics.
1) The personalized nutrition company ZOE
2) Nutrigenomics and whether we should use our genes to determine what to eat
3) The science of cold plunging
Research on cold exposure:
Cold Water Immersion and Recovery
Cold Exposure and Muscle Growth
If you are interested in signing up for the discounted offer on the Nutrition Mastery Blueprint course you can sign up here.
To search the podcast archive go here.
Send us a Text Message.
On the last episode of the show we discussed WHY LDL cholesterol matters and why we don't want to have a high number of LDL particles floating around in our blood.
In this episode we discuss:
- The two main dietary factors that contribute to LDL levels
- A surprising fact about coffee and cholesterol levels
- Simple swaps for lowering cholesterol levels
and more.
Tune into the episode to hear more. I also summarized all of this information in a FREE guide if you would like to download that you can do so here.
Podcast for further listening
Fiber podcast episode
Saturated fat podcast episode
Energy balance podcast episode
Sources:
This paper is a great summary of nutrition and LDL levels if you want to read it.
Send us a Text Message.
Today is part 1 of a 2 part series on lowering LDL cholesterol. In this episode we are going to cover what LDL cholesterol is and how it might contribute to the development of heart disease. In the next episode we are going to discuss nutrition and lifestyle strategies for lowering LDL.
In this episode we cover:
- What cholesterol is and how it functions in our body
- Why cholesterol has been thought to cause heart disease
- The truth about cholesterol and heart disease
- The right cholesterol test to measure to identify risk
- How cholesterol fits with other risk factors as well to contribute to the development of heart disease
Tune in to the episode to learn more.
I discussed measuring APO on the show and this a place where you can purchase the lab test online if you are not able to order it through your doctor.
APO B Test Online
Sources and Additional Reading
Apo B as a Rik Factor for Cardiovascular Disease
A Review of How Lipoproteins Contribute to Cardiovascular Disease
Check out some of products/supplements that I personally use and recommend.
Send us a Text Message.
Welcome back to another episode of the podcast. Today we have another Q and A episode and we are going to discuss:
- Is wild-caught fish more nutritious or safer than farmed fish?
- Is drinking raw milk a health hack or pointless wellness trend?
- What Functional Medicine is and whether or not I recommend it
Studies discussed in this episode:
Farmed Fish
https://pubmed.ncbi.nlm.nih.gov/27670595/
https://pubmed.ncbi.nlm.nih.gov/24709486/
Raw Milk Studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5443421/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9262997/
https://pubmed.ncbi.nlm.nih.gov/24615309/
Support the Show
Purchase from Legion Athletics using my code Chavez at checkout for 20% off of your first order and double points after
Support the Show with a Donation
Send us a Text Message.
Sometimes nutrition isn't going to be a top priority in your life. Maybe you just had a child, you are moving, you're traveling, you lost your job, etc. and you just need to place your focus elsewhere and put as little energy as possible into your nutrition.
These times are going to happen and it can be helpful to have a strategy for what we are going to do when they do. So today on the podcast, I am going to discuss how to focus on the bare minimum with nutrition and still make progress and get results (or not slide backwards at least).
If you struggle with staying consistent with quality nutrition choices when life gets hectic, this episode is a must-listen.
Here are the links that were discussed in the show.
Energy Balance Episode
Protein Episode
Guide to Calculating Protein and Energy Needs
Send us a Text Message.
Today on the show I have Jessica Issacs who is a Registered Dietitian and Sports Nutrition Specialist and we are going to talk about nutrition tips for parents of children who are active in sports.
On today's episode we cover:
- Nutrition priorities for young athletes
- Some of th most common mistakes that many young athletes make
- Sports drinks and whether or not they're necessary
- Hydrations tips for young athletes
- Supplement considerations
and more..
Make sure to tune in to learn more.
If you want to learn more from Jessica you can find her info here.
Send us a Text Message.
Is Red Meat Healthy?
One one end of the spectrum we’ve got people telling us that it causes cancer and heart disease and should be avoided at all costs and then people on the other end of the aisle who say it is a superfood and we should build our diet around it.
But what is the truth?
In this episode of the podcast we are going to break down the science of this topic and talk about:
- Define what red meat is
- Discuss the nutrition in red meat
- Potentially problematic ingredients
- The population based studies looking at red meat and health outcomes
- Randomized controlled trials looking at red meat and health outcomes
- Tie it all together and help you take away some important points
Sources for the episode:
Red Meat Mortality Meta-Analysis
Red Meat Cancer Meta-Analysis
Red Meat + Cancer Meta-Analysis #2
Take advantage of Legion's BOGO 50% OFF 4th of July sale
Send us a Text Message.
Building and maintaining muscle is one of the most important things that we can to protect or long term health. But, building muscle can be a challenge and it is a lot more difficult if you are not doing it effectively.
Today on the show, I have my friend Dr. Joey Munoz on to discuss the 3 muscle building mistakes that you want to avoid to ensure that you get the most out of your resistance training.
On this episode we discuss:
- The #1 mistake that keeps people from getting results from their efforts
- Why range of motion during training is extremely important
- How speed of exercise impacts results
- Nutrition mistakes that people make when losing fat AND building muscle
And more.
Tune into the episode to hear more.
Here is the previous epoisode that I did with Joey.
If you want more information, go check Joey out on his Instagram and at his Fit4Life Academy.
Send us a Text Message.
Today, we have another Q and A episode, in this episode we discuss :
- Liver supplements: are they worth taking?
- The new Netflix Hack Your Health Documentary
- Alkaline Water and Purported Health Benefits
- Creatine Supplementation: Should You Take It?
Multivitamin Episode
5 Supplements That May Be Worth Taking Episode
Creatine Instagram post
Creatine Supplement
Nutrition Mastery Blueprint Discounted Course Offer
Send us a Text Message.
I was having a discussion with a friend recently and a discussion came up that I've had quite a few times before.
He asked me, which is more important: exercise or nutrition? And in my typical fashion I gave an incredibly long-winded response that didn't provide an answer to the question, but appeared to be helpful nevertheless.
So on this episode I am going to give you my take on this discussion and explain whether I think exercise or nutrition is more important and why. I think that you will be surprised to hear what my answer is.
Send us a Text Message.
Welcome back to another episode of the show. Today, I have a simple, practical episode where I discuss 10 nutritious foods that you may want to include in your diet.
My approach to nutrition is focused on meeting your nutrition needs and maximizing the health promoting potential of the diet. One of the ways to do that is by adding in more nutrient dense foods that have shown to have positive effects on health.
Today on the show I discuss 10 foods that have some strong research backing their use. There are many more foods that I would add to this list. This is a topic that I cover in more depth in my course and is a part of my Nutrition Mastery Blueprint framework.
I am offering a limited time discount on my course for Memorial Day if you are interested. The discount expires May 31st.
Learn more here.
Send us a Text Message.
A report was published by the American Cacner Society with some updated statistics and this report led to a number of headlines that have caused some concern for a lot of people. Many headlines highlighted the fact that there are over 2 million cancer cases in the US, more than ever before. Others highlight the increasing cancer rates among young people.
As we all know headlines can be misleading, so I brought my friend Dr. Krystle Zuniga on to the show to discuss the details of the report. On this episode we discuss:
- Why overall cancer rates are actually going down despite the headlines
- What groups are seeing an increase in cancer rates
- The main area of concern for rising cancer rates
- What we can do from a nutrition standpoint to reduce our risk of cancer
and more.
If you are not following Krystle on social media, I recommend doing so here.
Here is the episode that Krystle was previously on.
Click here to see the products that we recommend and also to help support the podcast with your purchases.
I am offering a limited time $75 discount to My Nutrition Mastery Blueprint Course if you are interested in learning more about that, you can click here and use the code "memorialday" at checkout before 5/28.
Send us a Text Message.
Many people are considering plant-based diets for health, environmental, or ethical purposes.
So this week I brought my friend Dr. Matthew Nagra to the show to discuss plant-based diets. Dr. Nagra is a long-time Vegan and also a Naturopathic Doctor who is very well versed in the science of this topic and does a great job of presenting the research about plant-based diets accurately.
On this episode we discuss:
- Main reasons why one would consider adopting a plant-based diet
- Pros and cons of adopting a plant-based diet
- Nutrients of concern when going plant-based
- How to ensure you're meeting your nutrient needs on a plant-based diet
- Other considerations when going plant-based
and more.
Tune in to the episode to learn more.
You can follow Dr. Nagra here:
Follow on Instagram
Here is the complement multivitamin that Dr. Nagra mentioned on the show.
Complement Multivitamin
Sources Discussed in the Podcsat
Adventists Health Studies (large vegan population with lots of follow-up data)
https://pubmed.ncbi.nlm.nih.gov/23836264/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
Diet and Heart Disease (Med. diet shows similar benefits to vegan)
Vegan diets and IHD: https://pubmed.ncbi.nlm.nih.gov/36030329/
Mediterranean diet and IHD: https://link.springer.com/article/10.1007/s00394-017-1582-0
Want to support the podcast, you can do so here.
Welcome back to another episode of the podcast! On this episode, I have a special guest Dr. Idrees Mughal on the show and we are going to be tackling one of the most persistent myths in nutrition: The Alleged Harmful Effect of Seed Oils.
In this episode, we discuss:
- Why seed oils have been demonized online so much
- Do seed oils cause inflammation?
- Are they easily oxidized?
- Are they responsible for the obesity epidemic?
- Will cutting them prevent sunscreen?
And more.
Tune in to the show to hear a masterclass on critically evaluating research and identifying misleading info .
Here is Dr. Idz new book!
Saturated Facts A Myth-Busting Guide to Diet and Nutrition in a World of Misinformation
Submit your review to Support@dradrianchavez.com by May 13th to qualify for the giveaway
Support the Podcast by Leaving a Donation or Purchasing Through Our Affiliate Links
Citations:
Dietary intake and biomarkers of linoleic acid and mortality: systematic review and meta-analysis of prospective cohort studiesThe Effect of Canola Oil on Body Weight and Composition: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical TrialsBiomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and MortalityEffect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trialsReplacing Saturated Fats with PUFAS and Health Outcomes
Overeating Saturated Fat Promotes Fatty Liver and Ceramides Compared With Polyunsaturated Fat: A Randomized Trial
Exchanging Saturated Fatty Acids for (n-6) Polyunsaturated Fatty Acids in a Mixed Meal May Decrease Postprandial Lipemia and Markers of Inflammation and Endothelial Activity in Overweight MenReplacement of dietary saturated fat with unsaturated fats increases numbers of circulating endothelial progenitor cells and decreases numbers of microparticles
I am so excited to welcome a very special guest to the show today Dr. Arti Thagudu. Dr. Thangudu is a triple board-certified physician and is a specialist in endocrinology, diabetes, and thyroid disease the founder of Complete Medicine, a direct care endocrinology practice based out of Texas, and Hey Healthy, a company providing accessible and supportive diabetes and hormonal care for self-insured businesses.
Dr. Thangudu is a wealth of information on a variety of topics, but I invited her on the show today to talk all about the thyroid because this is a hot topic that I often get questions about.
So today, we are going to discuss:
- What the thyroid is and what it does
- The different types of thyroid diseases and the signs and symptoms of each
- How to test for thyroid disease
- Available treatments for thyroid disease
- Red flags to look out for to avoid thyroid misinformation
- Nutrition and lifestyle strategies for improving thyroid health
You can follow Dr. Thangudu on Instagram here:
https://www.instagram.com/drartithangudu/
PLANTS ARE KILLING YOU AND SUCKING NUTRIENTS FROM YOUR BODY!! This is a common claim among "animal-based" diet proponents and it has caused a lot of confusion for people.
So on this episode of the show I want to discuss the topic of anti-nutrients and toxic substances found in plant foods. In this episode we discuss
- What the different compounds are that are classified as "plant toxins"
- What foods these foods are found in
- How to reduce our exposure to these compuonds when appropriate
- How the fear-mongering around these compounds is harming poeple
And more.
Click here to see the supplements/products that I recommend. You support the show if you purchase anything through these links. Recommendations
Here are two papers outlining these topic in a lot more detail if you want to learn more.
Is There Such a Thing as “Anti-Nutrients”? A Narrative Review of Perceived Problematic Plant Compounds
Antinutrients: Lectins, goitrogens, phytates and oxalates, friends or foe?
Today we have another Q and A episode for you and we are going to be covering the following topics:
- How to choose the right milk for your nutritional needs
- Whether or not it is nutirtionally better to choose whole wheat pasta vs. regular options
- The dangers of storing rice impoperly
- Microplastics and our health
Tune into the show to hear more.
Remember if you want to have your question answered in a future Q and A episode you can submit your questions here along with a donation of any amount:
Submit here
Check out the new podcast website
Take advantage of Legion Athletics BOGO sale
Use code "Chavez" at checkout for 20% off or your first order or 2X rewards points after that.
On today's podcast we have special guest Dr. Nisha Patel. Dr. Patel is a physician who is double board certified in Internal Medicine and Obesity Medicine and who has been studying these medications as well as prescribing them to her patients for years and she shares her insight about all things weight loss meds.
In this episode we discuss:
- The types of weight loss medications that are available
- How those medcations work
- When someone would consider using a weight loss medication
- What are the things to look out for and be catious of
- Why weight loss medications should be used as one tool along wiith lifestyle habits
This is a hot topic and I am excited to have Dr. Patel come on to share her knowledge with you all.
You can follow Dr. Patel and learn more from here here:
https://www.instagram.com/drplantel/
Do you want to have more energy and perform better in your day-to-day life?
Eating to improve performance is the topic of the show today with my friend Pat McCarthy who is a performance nutritionist who works with elite athletes today he is sharing some takeaways from helping athletes perform better and helping us apply some of these strategies to our own lives.
On the show we discuss:
- Why performance nutrition isn't just for athletes
- Pre-workout nutrition for better performance
- Post-workout recovery nutrition strategies
- The biggest mistakes that many people make in nutrition that impact performance
- Pat's top 5 sports performance supplements and more.
Tune in to hear more.
Here is the smoothie guide I mentioned: Smoothie Guide
Here is the legion pre-workout I recommend: Legion Preworkout
Here is the creatine that I recommend: Creatine
Welcome back to another episode of the show. Today we have another Q and A episode where we are going to discuss the following 5 topics:
- The Faster Way to Fat Loss Program
- Whether I recommend "counting macros" or not
- My take on oat milk and if I think it is "healthy"
- Tips for meeting nutritional needs if you have a hard time eating veggies
- And how to reduce salt intake while maintaining flavor of foods
If you want to submit a questions for a future Q and A episode you can do so by leaving a donation of any amout here:
Paypal Link
Energy Balance Podacast Episode
Protein Episode
Calculating Energy and Protein Needs Guide
Welcome back to the Nutrition Science Podcast, today I am going to be interviewing one of my colleagues Dr. Taylor Arnold to discuss kids' nutrition.
Taylor and I met while we were getting our PhDs and she is an amazing resource for child nutrition. Most of this conversation is going to be centered around picky eating as this is the issue that came up the most when I brought this topic up.
In this episode you will learn:
- Why picky eating is usually more than a kid just being "picky"
- What to look out for to identify causes of a child's picky eating habits
- .Strategies for talking to your children about nutrition
- Tips for helping your children diversify their food choices
And more...
This is a great episode that I know you will get a lot of value from. Taylor has a wealth of knowledge and free resources so also make sure you go check out her Instagram page, website, youtube, and everywhere else she teaches on this topic.
You can find all of her info here.
Do you feel like you know what you should be doing, but can't seem to make changes that stick?
Are you always able to make a little bit of progress, but then end up sabotaging your efforts?
Or maybe you don't experience these things, but you are a coach who has clients who just can't seem to implement the changes that you recommend.
If so, then you don't want to miss this episode.
Today on the show, my friend Dr. Kasey Jo Orvidas joins us to discuss how our mindset plays a major role in determining our success in making behavior changes that stick.
This episode is packed full of valuable information about recognizing and makin changes to mental pattens that may be holding you back from reaching your goals.
If you are intersted in the FREE Coaching Code training that Kasey is offering to help coaches implement some o the information that we discussed in this episode, you can find more info here:
https://www.kjocoaching.com/thecoachingcode
Also, you can find more information about Kasey's Health Mindset Coaching Certification below.
https://www.healthmindsetcert.com/enroll
Use code "Adrian" for $200 off of enrollment.
Hypertension, aka high blood pressure, affects about 1in adults 3 worldwide or nearly 2 billion people. High blood pressure is referred to as a silent killer because it doesn't cause many symptoms but slowly damages the heart and blood vessels eventually contributing to heart disease, kidney disease, vision loss, sexual dysfunction.
Fortunately, there are several evidence-based nutrition and lifestyle strategies for helping to lower blood pressure and we are going to outline those in this episode today.
In this episode we are going to:
- Define high blood pressure
- Describe the reasons why our blood pressure increases
- Discuss how to test your blood pressure
- Outline the nutrition and lifestyle strategies that have been shown to improve blood pressure
If you want to learn more check out the detailed blog post that I wrote to go along with this episode. Blood Pressure Blog Post
Also, if you want to schedule a consultation with me, you can do so here: 60-minute consultation
Do you have a "dream body" that you want to acheive?
Do you see people online and think "I wish I could look like that"?
Well today on the podcast we are going to talk about the side of things that you don't see...
I have my friend Dr. Ashley Dwyer on the show is a fitness competitor and pharmacist turned health coach who is going to share her own story of chasing her dream body and how it damaged her health and her relationship with her body and food and how that has impacted her mindset and approach towars her health and fitness moving forward.
This is a really insightful episode that will provide a lot of value for many of you.
You can find more information about Ashley through her Instagram here: https://www.instagram.com/dr.dwyer/
Or on her website here: https://teambdncoaching.com/
Welcome back to the show. Today we have a Q and A episode and we are going to be covering 4 topics that came in:
- The Anti-spike supplement that was just released by Glucose Goddess
- Do we really need to get 10,000 steps per day for health?
- What are the nutritional changes that need to be made as someone ages?
- Blood type diets, is there any validity to them?
To get your question answered in the next Q and A episode, you can go to my Paypal and leave a donation of any amount and put your questions into the notes section.
Submit your Question
Here is the protein episode that I disucssed in the show:
Protein Episode
Welcome back to another episode of The Nutrition Science Podcast. On today's episode I have am interviewing Michelle Yates, MS, RD. Michelle is a Registered Dietitian who is passionate about helping spread awareness and provide support for individuals dealing with disordered eating habits.
In this episode we dive into Michelle's story and discuss how she had body dysmorphia and disordered eating habits from a VERY young age, how she realized that she had a problem, and how she was able to overcome her disordered eating habits and not lives a life of freedom and balance.
Tune in to the show if you want to hear more.
National Eating Disorders Association website
Follow Michelle on Instagram here: https://www.instagram.com/yatesnutrition/
If you want to support the show with a one-time donation you can do so here: https://www.paypal.com/paypalme/drchavez
In this episode of the podcast, we are discussing the gut microbiome. The gut and the microbiome have gotten a lot of attention over the last 10 years and for good reason. Our digestive system plays a vital role in our overall health and dysfunctional digestion can lead to a variety of health problems.
One of the most fascinating aspects of our digestive health is the microbes that live in our gut which refer to as our "gut microbiome". These communities of microbes make a home out of our intestinal tract and are responsible for helping us to digesting and absorbing nutrients from our food food and they also synthesize some nutrients and neurotransmitters, help to regulate our immune system and more.
Bottom line these little bugs living in our gut are very important for our health. In this episode of the show we are going to dive deeper into the topic of the gut microbiome and discuss what the gut microbiome is, how it impacts health, how we can measure it, and how we can support it.
Tune in to learn more.
Additional Reading:
Paper on Postbiotics
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9177191/
AGA clinical Practice Guidelines for the Use of Probiotics
https://pubmed.ncbi.nlm.nih.gov/32531291/
Review Paper on the Role of the Gut Microbiome in Human Disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8477631/
Ways to support the show
One-Time Donation: http://paypal.me/drchavez
Shop Legion supplements and use the code "Chavez" to get 20% off of your 1st order and 2x points on each order after.
Legion Supplements
Welcome back to another episode of the podcast! Today we are going to be doing another Q and A and we are discussing some topics that I have been getting a lot of questions about recently. We are going to cover:
- Stool testing and whether it is worthwhile
- Athletic Greens supplement
- Electrolyte Powders
- You Are What You Eat Netflix Docu-series
Here is the multivitamin episode that I referenced in the show
Sholud You Take a Multivitamin?
We know that carrying excess body fat can increase the risk of chronic health problems. On the other hand, there is a growing movement promoting Health at Any Size that want to shift the focus away from weight and towards more holisitc meaures of health.
On this eipsode, I give my honest take of the HAES movement and we discuss:
- The 5 principles of the HAES movement
- Whether the principles are supported by science
- Why this movement has become popular in some circles
- Whether habits are more important than body size when it comes to health outcomes
and much more...
If you are curious what this movement is, want to learn more about how excess body fat can impact health vs. the importance of habits you are going to want to tune into this episode.
Citations from this Episode:
- Paper on Body Fat and Health Outcomes
- Paper on BMI and health outcomes
- Fitness vs. Fitness
- Fit Project
- Healthy Eating Index and Health Outcomes
Shop legion for protein powder, pre-workout, fish oil, and more for 20% off and also support the show. Use this link or use the code "Chavez" at checkout.
Shop Legion
If you are going to exercise, make sure you are getting the most out of it. Many people are going to be embarking on new fitness journeys during the new year, in this episode we discuss what goes into an effective exercise plan that will improve body composition, reduce risk for chronic health problems and extend lifespan.
In this episode, we discuss:
- Why exercise is the most important key to healthy aging
- How adaptations to exercise impact our health and well-being
- The primary types of exercise training
- Basics of cardiovascular exercise
- Basics of resistance training
- How to tie it all together
and more...
I am creating some more in depth resources on getting started with exercise and resistance training. Click on the link below if you are interested in diving deeper and want to stay in the loop with those resources.
https://www.dradrianchavez.com/resistancetraining
If you want to give Legion's Pulse pre-workout a try you can do so here:
Pulse Preworkout Supplement
Use code "Chavez" for 20% off of your first order.
Happy New Year and welcome back to the podcast!
I want to help you get your year started off right, so today we will be discussing 9 simple nutrition habits you can make in 2024 that can transform your health.
These aren't New Year's resolutions, but rather these are ACTIONS that you can start to take today that will have a substantial positive effect on your health. Tune into the podcast and put some of the tips into action to make 2024 the year that you take control of your health.
Click here to get discounted access to the Nutrition Mastery Blueprint Course
Check out Legion Protein supplements here
Whey Protein
Plant Protein
Welcome back to another episode of the show!
Today is a special shortened episode of the show, I share some of the highlights from the podcast in 2023 and discuss what is to come in 2024. We also highlight some listener reviews and I announce an opportunity to win some free supplements from legion.
This is a short episode and I really just want to thank you all for tuning in and helping to grow the podast and I am looking forward to 50+ more amazing episodes next year.
You can find more information about the dad's fitness program here.
Welcome back to another episode of The Nutrition Science Podcast, on today's we are discussing digestive health problems. We cover this topic from a high level perspective
On this episode we discuss:
- The difference between normal digestive disturbances and a digestive health problems
- When to see a doctor about GI problems
- The 5 Pillars of Digestive Health
- How to get started with nutrition changes and more.
If you have digestive issues, this episode is going to be packed with value!
If you want to inquire about working with Dr. Chavez you can schedule a 30-minute discovery call here.
Food allergies, intolerances, and sensitivities can occur towards nearly any food. These adverse food reactions can have a negative impact on health so it is important that they are correctly diagnosed and managed. Unfortuantely, there is A LOT of misleading information about this topic.
On this week's episode of the podcast, Dr. David Stukus joins us to discuss the science behind these topics. In this episode we discuss:
- The difference between food allergy, intolerance, and sensitivity
- How to test allergies, and intolerances
- IgE testing, IgG testing, MRT,
- The dangers of screening for food allergies and intolerances
- Growing out of allergies vs. treating them
- FPIES: What it is and what to do
- Why excessive cleanliness might increase allergy risk
- The relationship between food allergies and eczema
and more!
This episode is PACKED with useful information that you don't want to miss.
Follow Dr. Stukus on Instagram https://www.instagram.com/allergykidsdoc
Dr. Stukus Professional profile
Welcome back to another Q and A episode of the Nutrition Science Podcast! On this episode we are going to be discussing the following topics:
- Is Berberine Nature's Ozempic? A popular weight loss surgery.
- My opinion on The Galveston Diet
- How to "heal your gut after antibiotics."
- Is there any benefit to treatments offered by IV Therapy Clinics
- Are microwaves safe to use?
Tune in to learn more.
Here are some of the resources discussed in this episode.
Research on Berberine supplementation and weight loss
Berberibe supplementation and metbaolic syndrome
Galveston Diet Full Review by Abby Langer
Paper on probiotics after antibioitc use
IV Drop clinic death
Microwaves and nutrient loss:
- https://www.tandfonline.com/doi/abs/10.1080/10408397609527213
- https://www.tandfonline.com/doi/epdf/10.1080/08327823.2020.1755483?needAccess=true
- https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-4514.2009.00316.x
Shop Legion Athletics for high quality 3rd party tested nutritional supplements and support the show at the same time. Use the code "Chavez" at checkout to receive 20% off of your first order and 2x points on future orders. Legion Supplements
Welcome back to another episode of The Nutrition Science podcast, today we are going to be discussing 8 tips for staying healthy through the holiday season.
The average person gains weight during the time between Thanksgiving and New Years. We tend to be off of our schedule, traveling more, celebrating more, spending time with family and all of these can lead to poor sleep, eating, and exercise habits.
While I am not here to encourage you to skip all of this, I do want you to make it through the holiday season feeling good heading into the new year. So on this episode I am outlining 8 simple tips to help you stay on track this holiday season.
Tune in to learn more!
Shop Legion Athletics for high quality 3rd party tested nutritional supplements and support the show at the same time. Use the code "Chavez" at checkout to receive 20% off of your first order and 2x points on future orders. Legion Supplements
Links in epiosde:
Protein episode
Intermittent fasting episode
Welcome back to another episode of The Nutrition Science Podcast. I have an amazing episode for you today, I am chatting with my good friend Dr. Jessica Knurick. Jessica and I did our PhDs together and she now specializes in prengnacy and post-partum nutrition after having two little ones of her own. She has built a large following on Tik Tok and on Instagram now as well education women about this topic and I am looking excited to have her on today to share her knowledge with you all as well. We cover a lot in this episode, here are some of the topics that we touch on: * What nutrients are specifically important during pregnancy? * How should women change their nutrition habits during pregnancy to meet these nutrient needs? * What supplements are important and how does someone choose a good supplement? * What foods should pregnant women limit/avoid/be careful with? * What is gestational diabetes and why is it important to test for it? * Postpartum weight loss: What is realistic, how to approach it, and what to be careful of.
and more... . Download the FREE Guide: Prenatal Nutrients of Importance and How to Choose a Prenatal Vitamin Check out Jessica's social media channels here: Instagram https://www.instagram.com/drjessicaknurick/ Tik Tok https://www.tiktok.com/@drjessicaknurick Shop Legion Athletics for high quality 3rd party tested nutritional supplements and support the show at the same time. Use the code "Chavez" at checkout to receive 20% off of your first order and 2x points on future orders. Legion Supplements
Welcome back to another Q and A episode of the Nutrition Science Podcast. We have some exciting topics today, we will be discussing:
- Whether air fryers are safe or not
- How to remove pesticide residues from food
- If colostrum has any benefits
- Whether I think misinformation should be illegal
- And the health effects of deli meats
Tune in to the show to hear more.
Links
Take Advantage of Limited Time Discounted Course Offer
Legion Supplements BOGO Sale (Use code Chavez at checkout)
Paper on removing pesticide residues in food ----> https://pubmed.ncbi.nlm.nih.gov/29222908/
Research on colostrum ---> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8255475/
Welcoe back to another episode of the Nutrition Science Podcast! Today we are
If you want to take advantage of the offer:
Limited Time Discounted Access on The Nutrition Mastery Blueprint Course
Here are the resources that were discussed in the show:
Energy balance podcast
Protein podcast
Saturated fat podcast
Processed food podcast
Welcome back to another episode of The Nutrition Science Podcast today we are going to be discussing the carnivore diet. This dietary trend has become popular recently and I want to discuss it because I think that it is going to cause a lot of harm for many people.
So today we discuss:
- What the carnivore diet is
- How the carnivore diet got popular
- Why a lot of feel better when they stop eating plants
- The long-term side effects of going carnivore
and more...
Here are some of the things that were discussed on the show:
Saturated Fat Podcast Episode
Fiber Podcast Episode
Egg Episode
Carnivore Side Effects:
Instagram Page
Facebook Group
Welcome back to another episode of the show. Today we have another Q and A episode and in this episode we are going to address the following questions:
- Is there a such thing as an antiinflammatory diet?
- What is my opinion on Andrew Huberman?
- Is eating more protein detrimental to fat loss?
- Is psyllium husk safe to eat (due to heavy metals)?
- Is soaking chia seeds necessary?
Huberman posts:
https://www.instagram.com/reel/Cp0iZKwJpsl/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==
https://www.instagram.com/p/CqG9T7GJ_W7/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==
Psyllium research:
https://pubmed.ncbi.nlm.nih.gov/31919936/
Chia research:
https://pubmed.ncbi.nlm.nih.gov/19628108/
https://pubmed.ncbi.nlm.nih.gov/22830971/
https://pubmed.ncbi.nlm.nih.gov/22538527/22538527
Support the show:
One-Time Donation
Purchase Legion Supplements
(Use code Chavez at checkout)
Eating more fiber is great for your health? But it isn't always that simple.
This is becasue fiber is not one nutrient, but rather a group of compounds found in plant foods and not all fiber is created equally.
In this eisode we will dive further into this topic and discuss:
- What fiber actaully is
- The different ways that fiber types are classified
- Health benefits associated with each of the fiber types
- Potential circumstances where specific fibers may have a negative effect on health
- Dietary fiber recommendations for better long term health
Tune in to learn more.
Further Reading/Citations From Episode:
Umbrella review of fiber health benefits:
https://pubmed.ncbi.nlm.nih.gov/29566200/
Review of differenty fiber subtypes: https://pubmed.ncbi.nlm.nih.gov/36462142/
Dietary Fiber IBD: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7844368/
Would you like to support the work that I do? Leave a one time donation here ----> One-Time Donation
Legion Pre-Workout Supplement
(Use code Chavez at checkout)
Welcome back to another episode of the show. In this episode we have a discussion with my friend Dr. Joey Munoz. We are going to be discussing some common myths including seed oils, the idea that plants are harming us with their defense chemicals and anti-nutrients, glucose spikes, and more.
This is a longer discussion than normal, but Joey and I went into depth on some of these topics and really got into the weeds of why and how some of these misleading statements are circulated. It is definteily worth a listen.
Resources:
Glucose Spikes Episode
Follow Dr. Joey on Instagram
Welcome back to another Q and A episode! On this episode we are going to be doing another Q and A episode and we are going to answer the following questions:
- What to do if you have a digestive issue?
- Is milk harmful to your health?
- Does sugar cause inflammation?
- What is my opinion on MLM supplements
- Are dietitians being paid to downplay the harms of "junk food" on social media?
And more. Tune into the show to hear more.
Gut Health Accounts on Instagram:
https://www.instagram.com/aysa.nutrition/
https://www.instagram.com/inclusive.ibs.dietitian/
https://www.instagram.com/andreahardyrd/
Milk Consumption and Health Outcomes Research Paper
https://pubmed.ncbi.nlm.nih.gov/33413488/
Glucose Spikes Episode
Washington Post Article
In this episode we are going to discuss protein. We will discuss:
- What protein is
- Why protein is important for more than just muscle
- What the best sources of protein are
- Whether you can eat too much protein
ane more...
If you have questions about protein they will most likely be covered in this episode.
Episode Links:
Protein Guide
Saturated Fat Episode
Whey Protein
Plant Protein
Use the code "Chavez" for 20% off of your first order and 2x rewards points on future orders.
References:
Evidence for optimal protein levels:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
https://pubmed.ncbi.nlm.nih.gov/26960445/
https://pubmed.ncbi.nlm.nih.gov/28698222/
Plant vs. Animal Protein:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926405/
https://pubmed.ncbi.nlm.nih.gov/33599941/
https://pubmed.ncbi.nlm.nih.gov/32699048/
Welcome back to another episode of the Nutrition Science Podcast!
In this episode, we have a special Q and A episode...
I gathered a few questions from my Instagram and I am covering them in this episode.
Today we are going to discuss:
- The Blue Zones
- Choosing higher qaulity carbohydrates
- The concept of "Food As Medicine
- Low triglycerides protecting against high LDL cholesterol
- The link between food dyes and behavioral issues.
You don't want to miss this episode, I think it is going to be value for many of you.
Welcome back to the podcast!
Those of you who know me know that I am not a big pronponent of taking lots of supplements...
With that being said, quality supplements can improve health and performance and can be a good investment for many people.
In this episode I am going to discuss the 5 supplements that can sometimes be helpful for people.
Full Disclosure, I discuss Legion brand supplements in the show. I have decided to partner with them becuase I actually use their products and think they are a good brand that operates with integrity.
I get asked for specific recommendations all of the time and now I feel comfortable giving them and it will also help support the show, so it is a win-win.
Anyway, I hope that you enjoy the show. Check out the links below to the research, podcast episodes, and supplements that I discussed in the show.
Whey Protein Powder
Plant Protein Powder
Multivitamin Episode
Mens Multivitamin
Women's Multivitamin
Omega-3 Episode
Fish Oil Supplement (only 1/2 dose needed)
Vitamin D
Magnesium Reel
Magnesium Supplement
Pre-Workout
Recharge Creatine Supplement
Welcome back to the show!
In this episode I am going to give you 5 simple strategies that you can implement that can help you lose weight or just prevent overeating/weight gain.
If you are someone who has struggled with losing weight or maintaining weight loss this episode Is going to be valuable for you.
Here are the links that I mentioned in the show:
Detailed Guide: 5 Simple Tips That Can Help You Lose Weight
Discounted Pre-Sale of Course
Energy Balance Podcast
Intermittent Fasting/Time Restricted Eating Podcast
"Gut Health" has become a very popular trend recently.
People are claiming that poor gut health is responsible for nearly every health condition imaginable and using this to sell protocols and supplements that claim to fix your gut health.
How much truth is there to these claims?
What really is gut health?
How do you know it you have good gut health?
How do you know if your gut health can be improved?
In this episode of the podcast, I am sharing the interview that I did on the When Optimal Meets Practical Podcast with Jordan Lips.
We go in-depth on all things gut health, it was a great interview and I am confident that you are going to get some value out of it.
Support the Podcast with a donation!
Welcome back to another episode of the Nutrition Science Podcast. In this episode we are going to be discussing expectations...
This is a very practical episode that was inspired by a conversation that I had with a client, but I think that it will be very helpful for many of you who listen to this show often and are starting to implement some of the changes that I recommend on here.
Unrealistic expectations is one of the biggest things that I see hold people back and one of the main values of hiring a coach is so that they can help manage those expectations better.
Make sure you tune into the show to hear more.
Support the Podcast with a donation!
Exercise, when done correctly can be a very effective tool for building strength, endurance, mobility, balance, and improving overall health and quality of life.
Exercise is NOT a good weight loss strategy.
In this episode, I discuss why exercise is not a good weight loss strategy, why it is so much more than that, and how to reframe your thinking so that you can actually get the benefits that you SHOULD be getting from regular exercise.
Make sure you tune into the show to hear more.
Support the Podcast with a donation!
It seems like every year or two there is a new round of headlines circulating telling people that multivitamin/multimineral supplements are a waste of money.
Yet, 31% of Americans continue to take multivitamin supplements…
Are all these people wasting their money?
In this episode we discuss the science behind this topic in more depth and discuss:
- Why headlines often say that multivitamin supplements are useless
- What the science says when it comes to using a multivitamin
- Who might be able to benefit from using a multivitamin
- Things to consider when choosing a multivitamin
And more.
Tune into the full episode to learn more.
Citations:
https://pubmed.ncbi.nlm.nih.gov/35727272/
https://pubmed.ncbi.nlm.nih.gov/31502930/
https://pubmed.ncbi.nlm.nih.gov/28792457/
Join my online supplement dispensary to get 15% off of all of your supplement purchases and get access to my multivitamin recommendations.
Join here
Welcome back to another episode of the podcast!
In this episode, I am publishing my interview with Jordan Lips on the Where Optiomal Meets Practical Podcast centered around insulin resistance.
In this episode we discuss:
- A little about my story
- The definition of insulin resistance
- How to test your insulin sensitivity?\
- Whether you should go low carb to improve insulin sensitivity?
- If you should wear a CGM to measure your blood sugar/insulin?
- Top 6 things to stay insulin sensitive
- If insulin resistance prevents weight loss?
and more.
If you want to learn more about insulin resistance make sure and check it out.
Support the show
It is that time of the year again. I am getting the question from a lot of clients and have myself recently traveled some and I figured it would be helpful to discuss the topic of healthy habits on vacation.
Should you just enjoy yourself and not think about it?
Should you try to stay fully consistent with your habits?
Should you find a healthy middle gorund?
We discuss these scenarios and more and help you to practically think through how to strategically approach vacation with confidence.
We talk about a lot of topics on this podcast, but something that we haven't discussed thoroughly in a single episode is the overarching view of what I would consider a "healthy" dietary pattern.
I think that would be a helpful discussion so In this episode of the podcast, we break down the 9 components that I would consider to be important aspects of a health promoting dietary pattern.
Episodes Referenced in the Show
Energy Balance Episode
Saturated Fat Episode
Support the Podcast
Mistakes are a part of life. We all make mistakes when building healthy habits and a healthy lifestyle.
In this episode, I want to discuss 7 common mistakes that prevent people from getting the long-term results that they want despite putting in lots of effort.
Chances are you are making at least one of these mistakes. Make sure you tune in to the podcast to learn more.
Energy Balance Podcast
If you have been on social media lately you have probably come across posts warning about the dangers of "glucose spikes" along with several hacks on how to avoid them...
But is this something that we really need to be worrying about and paying attention to?
In this episode of the podcast, we are going to dive deeper into the topic of glucose spikes and discuss:
- What a glucose spike really is
- Who needs to be worried about them
- Why this topic has become so popular on social media (hint its $$$)
- How to better manage your blood sugar with a few simple lifestyle habits
And more...
If you have seen people talking about this topic and want to learn more, make sure you tune into the full episode.
If you want to support the show, you can do so here:
Paypal One-Time Donation Page
We've all been told that organic, grass-fed, free-range are healthier options than "conventional".
But are they really?
And if so, how much of a difference is there between the organic/grass-fed options than the conventional ones?
On this episode of the podcast we dive into the resaerch to help answer these questions.
- We discuss nutritional differences between organic and convnetional produce
- Concerns with pesticide exposure on convnetional produce
- The nutritional differences between grass fed and conventionally raised beef
- Caged vs. pastured and free-range eggs
and more.
Make sure to tune in the show to help you clear up some of the confusion on this topic and help you make informed choices that you feel comfortable with.
Make One-Time Donation to Support the Show
Omega-3 Episode
Citations Included In This Episode:
- https://pubmed.ncbi.nlm.nih.gov/24968103/
- https://pubmed.ncbi.nlm.nih.gov/31861431/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8728510/
- https://publications.waset.org/10001374/comparison-of-bioactive-compound-content-in-egg-yolk-oil-extracted-from-eggs-obtained-from-different-laying-hen-housing-systems
Unlike men, women's hormones can change throughout the month and this can have an impact on energy, recovery, sleep, and more. This can add a layer of complexity to exercise for women and it is something that should be taken into consideration.
Syncing your exercise training and other habits according to the phase of your menstrual cycle has become a hot topic recently and there are a lot of claims being made online about how women need to modify their habits during different phases of their menstrual cycle.
Today on the show I am interviewing Dr. Alyssa Olenick who is one of the leading experts in the field of women's hormones and exercise training to discuss this topic in more depth.
In this episode, we take a deep dive into:
- The different phases of the menstrual cycle and how hormones can change throughout the month
- The implications of those hormonal changes on exercise training and performance
- The importance of autoregulation vs. cycle syncing your training program
And more...
If you are a woman who exercises or are a man who works with women, you do not want to miss this episode.
Want to support the show? You can do so here.
Alyssa's Instagram
Alyssa's Website
Have you ever wondered how people can get so popular promoting things that aren't backed by any evidence whatsoever?
Have you ever wanted to become known for having special health and nutrition information that is unknown to anyone else?
If so, then this episode is for you.
In this podcast, I am going to discuss the step-by-step formula for how people position themselves as nutrition and health gurus.
We will outline the tactics that are used, how to gather compelling testimonials, and more!
You don't want to miss this episode:
Vanity Fair Article
Energy Balance Podast
Processed foods have been another hot topic in recent years. Many people claim that they're unhealthy and should be avoided at all costs. However, the truth is that almost every food we eat is "processed" in some way. So, what exactly are processed foods, and how do they really affect our health?
In this episode of the podcast we are going to discuss:
- Why almost every food is a processed in some way
- The NOVA criteria for classifying processed and ultra-processed foods.
- The relationship between processed food consumption and health outcomes in the scientific research
- Reasons why processed foods can have negative effects
- Practical considerations for including processed food into your diet
Saturated fats are another topic that has stirred up controversy in the field of nutrition for quite some time.
The government recommends limiting saturated fat consumption to less than 10% of total energy intake to reduce risk for heart disease, but there is a growing number of people encouraging consumption of more saturated fat...
Who is right?
Just like with any topic there is a lot more nuance that needs to be added to this discussion. On this episode of the show we will discuss:
- Saturated fat types and where they are found in foods
- How different fatty types have different biological effects
- Evidence of the role of saturated fat on various health outcomes
- Practical considerations for you saturated fat intake
and more.
Tune in to the podcast to learn more.
Cancer is one of the scariest diagnosis to get and it can strike anyone and any time.
Like any scary health concern, people desperately seek a solution and many people turn towards nutrition as a possible option.
But there is a lot of misinformation around cancer and nutrition and its hard to decipher fact from fiction.
Today, I have an expert on this topic on the show my friend Dr. Krystle Zuniga
Dr. Zuniga is a professor of Nutrition at the University of Texas and is also a cancer dietitian with almost a decade of experience.
Tune into the show where we discuss:
- The vital role of nutrition during cancer treatment
- Key cancer prevention tips
- Fasting and ketogenic diets as a potential treatment for cancer
- Why stories of people who "healed their cancer with food" are often misleading
and more.
Tune in to the show to learn more.
Find out more about Krystle here
If you want to support the show, you can do so here:
Paypal One-Time Donation Page
I love talking about the complexities of nutrition science, but the main reason I publish this show is to encourage you to make lifestyle choices that will positively impact your health.
Lifestyle change is more than just information.
So, on this episode of the show, we discuss a simple 4 step process for how to change your habits and 2 very important strategies that you can put into place to support long-term habit change.
Tune in to the show to hear more.
Paypal One-Time Donation Page
The value of building muscle goes far beyond changing the way that you look...
Muscle is an essential component for health and well-being.
Building muscle helps to prevent bone loss, support out metabolic health and insulin sensitivity, cardiovascular health, and improves quality of life.
Today on the show I interview my good friend Dr. Joey Munoz to discuss the importance of building muscle and also break down the science of what it takes to build and maintain a healthy amount of muscle.
We discuss:
- The health value of strength training
- How to get started
- The biggest mistakes that most people are making in the gym
- Setting expecatations for muscle growth
And more....
Tune into the show to hear more.
If you want to learn more about Joey you can follow him on Instagram and find more about what he does here.
Does fasting cause weight loss? Does it reduce inflammation? Does it help prevent cancer?
Maybe...
The truth is that fasting has a number of very well-established health benefits...
But, these benefits are not for the reasons that most people may think.
On today's episode of the show, we discuss:
- The different types of approaches to fasting
- Established health benefits of fasting
- The underlying reasons for these health benefits
- How you can use fasting as a tool in your nutrition toolbox
- The best approach to fasting according to the current science
Tune in to hear more.
Support the Podcast:
Paypal One-Time Donation Page
Food is medicine...but is it really though?
In this episode I am interviewing my friend Dr. Nicole Lipman-Barile to discuss the role of food in our mental health. In this episode we discuss:
- Nicole's story and how she became interested in nutrition
- Why we can't make broad claims about nutrition and mental health
- Whether nutrition can be a viable alternative to medication for depression and anxiety
- The relationship between our "gut health" and mental health
- Genetics and other factors that contribute to mental health conditions
- Simple strategies that we can do to improve our mental health
and more...
Check out the episode to hear more.
Here is the link to Dr. Nicole's course if you are interested in it.
Building Mental Health and Wellness Course
There was a point in my life where I used "natural" deodarant, made my own cleaning supplies and laundry detergents, and thought any "man-made chemicals" were going to harm my health.
This all came from being exposed to fear-mongering health information on my journey of wanting to learn more about nutrition.
I read information from several websites and books that I now cringe at...
But at the time I thought they were credible sources of information.
In this episode, I talk about my own health journey, how it inspired me to go into nurition as a profession, and how I developed a lot of false beliefs and then un-learned those beliefs.
Tune in if you want to hear more.
Support the Podcast:
Patreon Monthly Supporter Page
Paypal One-Time Donation Page
In a world full of biohacks that claim to improve your health, it is hard to know what to focus on.
In this episode, we are going to cover the 6 most biohacks that will have the greatest positive impact on your long-term health.
These hacks are backed by thousands of studies from the most prestigious universities in the world and NO ONE is giving them the attention that they deserve.
Tune in to learn more about these lifechanging biohacks and get some help with how you can implement these in your life.
Get $50 off of my Fundamentals of Healthy Fat Loss Course. The discount expires March 10th.
Learn More About the Building Healthy 12 Week Group Program
Support the Podcast:
Patreon Monthly Supporter Page
Paypal One-Time Donation Page
In this episode, we discuss a topic that is a source of endless confusion for many people: Energy Balance.
Properly fueling ourselves with the right amount of energy is an important aspect of health and well-being. So, in this podcast episode we are going to:
- Define energy balance
- Discuss the various components that contribute to energy balance
- Explore why proper energy intake is important for health and well-being
- Describe what it means to be at an "ideal" body fat level
- Explain some of the reasons why it is harder for some people to lose weight (or gain weight than others
- Break down 6 common myths around energy balance
If you have every been confused about this topic, this episode is for you!
Click here to read the detailed blog post that we also wrote don't this topic.
Click here to receive a limited-time $50 discount on my Fundamentals of Healthy Fat Loss Course (Expires March 10, 2023)
In this episode, we are going to be discussing a topic that can be a source of confusion for many people: omega-3 fats.
Omega-3 fats are a complicated topic as there are different types of omega-3 fats which have different functions in our body and some of them can actually be made from others.
So in this episode, we are going to break this topic down and discuss:
- The primary types of omega-3 fats and how to get them through food
- Omega-3 fat needs throughout our lifespan
- Benefits of consumption of omega-3 fats on various aspects of health
- The relationship between blood levels of omega-3 on important health outcomes
- The role of supplementation with omega-3 fats on various health outcomes
- How to determine your omega-3 fat status
And more...
If you have ever been confused about this topic, you don't want to miss this episode.
If you would like to support the show and the work that we do, check out the links below:
Patreon Monthly Supporter Page
Paypal One-Time Donation Page
Here are some of the links that we discussed on the show.
Omega-3 Index Test on Amazon
Supplement Store Link
Introduction: Eggs are a staple in many diets, but the debate about their health benefits has been ongoing for decades. Depending on who you ask some people claim that eggs are nature's perfect food, while others claim eating them is just as bad as smoking cigarettes.
In this episode, we examine the latest research on the health effects of eggs and dispel some of the myths and misconceptions surrounding this versatile food.
We will cover:
- The nutrient composition of eggs
- The role that eggs play in risk for serious chronic health conditions
- Mechanisms underlying the health effects of eggs
- How eggs can fit within a healthy dietary pattern
And more…
Tune into the episode to hear more.
If you would like to support the show and the work that we do, check out the links below:
Patreon Monthly Supporter Page
Paypal One-Time Donation Page
Click here to read our blog post on this topic along with links to all of the research discussed in this show.
Collagen has become one of the most popular supplements on the market over the last few years and is being touted for a range of potential benefits, including skin, joints, digestive health, and even weight loss.
In this episode, we will examine some of these claims and review the research on collagen to discuss whether or not this is a worthwhile supplement to include in your routine or another misleading wellness fad.
Here is the link to the online supplement store I discuss on the podcast.
Supplement Store
Links to Articles
Collagen for Skin
Collagen for Osteoarthritis
Collagen for Join Injury and Muscle Growth
Collagen for Bone
Artificial sweeteners might be one of the most controversial topics in nutrition. Some people claim that they are dangerous and others will say that they are perfectly safe.
In today's episode we are going to discuss some of the most recent research on artificial sweeteners that has been published in the last few years that has actually caused me to change my mind a little on the topic recently.
Here are the citations to the studies I cover in the episode:
Acute blood sugar responses
Longer term consumption and weight and glucose intolerance - Study on sucralose from Huberman podcast
More sucralose studies:
https://pubmed.ncbi.nlm.nih.gov/31258108/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8880058/ https://pubmed.ncbi.nlm.nih.gov/30535090/ Microbiome: Individual response study published in 2022 Artificial sweeteners luminal cancers Another sweeteners study that showed no functional impact on the microbiome Cardiovasciular Disease Low calorie sweetened beverages and cardiovascular disease Artificially sweeted beverages vs. sugar sweetened beverages NutriNet Sante Study of individual sweeteners Cancer Meta analysis showing no cancer risk, but increase all-cause mortality Review on specific cancer types NutriNet Sante Study that got headlines earlier this year Please leave a review if you appreciate the content.
Welcome back to another episode of The Nutrition Science Podcast. In this episode we discuss the different forms of evdience in nutrition and how we can utilize each of these types of evidence to help us make decisions about our health.
We talk about why people's stories are often flawed, the limitations of scientific research, and more. Tune in to learn more!
Nearly everyone has an opinion on nutrition.
Listening to everyone's opinion will leave you confused and overwhelmed.
So how do we know what to listen to and who to trust?
In this episode, I discuss the difference between opinion-based and evidence-based nutrition.
And discuss why you must get your information from people providing evidence for their claims and not just giving their opinion.
I have a great episode for you all today! My guest, Andrea Ellis, is going to tell her story of building a very profitable integrative health coaching business and deciding to shut it all down after "seeing behind the curtain".
She explains how her chronic health condition led her to feel unserved by conventional medicine which led her to seek alternative health solutions and sparked her to become a health coach herself.
She describes the training that she went through to be "qualified" to start running labs and the experiences that led her to realize that much of the functional medicine space was built on misinformation and hypocrisy.
This is going to be an eye opening episode for so many people!
If you want to follow Andrea, you can find her instagram here.
Welcome back to another episode of the Nutrition Science Podcats! I have an exciting interview today with Dr. Joe Zundell who is a cancer metabolism researcher who has a strong passion for helping to educate the public about the SCIENCE OF CANCER.
In this episode we discuss:
-Dr. Joe's background the led him to become passionate about cancer research
-What causes cells to become carinogenic
-Does sugar really promote cancer growth?
-How cancer cells are different then healthy cells?
-Why cancer is so hard to treat and understand
and more...
Make sure you tune in, I know you are going to enjoy this episode!!
If you ar not already, I highly recommend following Dr. Joe on his instagram which you can find here:
Follow Dr. Joe on Instagram
Welcome back! In this episode, I discuss the future of the podcast and my thoughts about how we can make evidence-based nutrition a more integrated part of the healthcare system.
Diabetes Management Blueprint
Follow me on Instagram
Follow me on Facebook
We're back with another episode designed to help you focus on making sustainable changes in the new year.
In this episode, I outline 10 simple, specific habits that will improve your health if you execute them consistently.
Tune in, pick a few habits, and start making positive changes to your life!
A new year provides new opportunities for change, growth, and development. While most people set out with the best of intentions, the vast majority of people fail to make sustainable changes through their New Years resolutions.
In this episode, I am going to give you 7 tips to help you approach your health goals with a new mindset that will help to set you up for lasting change in 2022.
Make sure you tune into this one, maybe a few times to help set you up for success in 2022.
I mentioned on the podcast that I am going to be hosting a discuss on the Wisdom app. This is a new platform that is designed to connect people with experts directly through voice chat. It seems like a pretty cool app and they invited me to try it out. If you want to join the conversation I will be doing a live Q and A to help you get ready for the New Year on December 19th. You can follow me and get notified at the link below.
https://joinwisdom.audio/dr_adrian_chavez
When I first started working online, I joined several marketing programs to learn how to build a business.
Through those experiences I learned some of the insider tactics for "persuading" people and in this episode I break down some of those tactics to help you to identify them when they are being used on you.
Welcome back! Stool tests have become increasingly popular as a way to assess our microbiome.
However, stool testing is not all that it is cracked up to be. In this episode we are going to discuss 4 reasons why stool testing to assess our gut microbiome is a waste of money.
Here is the link to the dad's program
Lack of consistency is a major barrier for many people that holds them back from reaching big long term fitness goals.
One of the major drivers of this lack of consistency is the all-or-nothing mindset. The not where you "cheat" on your diet and then decide to just throw in the towel...
On this episode, I want to help you reframe this perspective and offer an alternative approach towards looking at your health and fitness.
Tune in to find out more.
Fasting quickly became one of the most popular nutrition topics over the last 5-10 years.
Several studies have been published showing that fasting may be beneficial for a range of health conditions.
However, there is a big elephant in the room that many proponents of fasting aren't talking about...
Which changes the way that we should think about fasting and its health benefits.
Tune in to the show to find out more.
Sometimes asking the right questions can be a powerful driver of change.
Today on the show we are going to talk about an important question that you can ask yourself every time that you eat can help be more mindful about the nutritional choices that you are making.
Asking yourself this question every time you eat and making sure that your choices align with your values can help lead you in a positive direction with your health.
Make sure you tune in to learn more.
Look out sugar, we have a new top villain in town: Seed Oils.
Seed oils have quickly jumped into every wellness influencers top lists of demonized foods and I want to discuss whether or not there is a good reason for this.
Seed oils include oils such as corn, canola, and safflower that are high in a particular type of fat omega-6 fats, that many people claim contribute to chronic inflammation within the body.
On this episode we are going to examine the scientific evidence for these claims and discuss how story-telling can play a large role in shaping public perception about a food.
Welcome back everyone!!
In this episode we discuss why I have decided to rename the podcast and then we spend some time talking about the importance of science when it comes to nutrition.
We also discuss the different forms of evidence when it comes to nutrition from anecdote, to case studies, to cell culture and animal studies, to epidemiology and randomized controlled trials.
Tune in to learn more about the foundations of nutrition science.
Follow me on Instagram here
In this episode we are going to talk about a topic that is a lot more controversial than I realized: artificial sweeteners.
Artificial sweeteners have been used as an alternative to sugar for decades and over the years various claims have popped up about their safety and potential negative health effects.
Today, we are going to review some of the science examining those claims and discuss whether these can be a part of a healthy diet or if you should avoid these food additives as much as you can.
Tune in to find out more.
References:
Review Paper 2020 On Health and Microbiome Effects of NNS
https://www.sciencedirect.com/science/article/pii/B9780128012383621621?via%3Dihub
Review Paper on Non-nutritive Sweeteners and Gut Microbiome
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363527/#!po=37.5000
Meta analysis of randomized trials of NNS on glucose
https://www.nature.com/articles/s41430-018-0170-6
Randomized Double Blind Trial on Gut Microbiome
https://pubmed.ncbi.nlm.nih.gov/33171964/
Artificial Sweeteners and Gastric Cancer
https://pubmed.ncbi.nlm.nih.gov/33691824/
In this episode of the podcast, I am going to talk about one of the most popular growing trends in the nutrition space: The Carnivore Diet.
In this episode we cover:
- Why People Are Trying a Carnivore Diet
- How People Are Losing Fat and Gaining Muscle on a Carnivore Diet
- Why the Carnivore Diet Might Cause Food Intolerances
- How the Case for Carnivore is Based on Exaggerated and Misleading Claims
Tune in to find out more.
In this episode, we are going to be covering a topic that I never expected to be a topic of controversy in nutrition: Fruit.
When it comes to fruit there are a lot of low carb diet proponents who have demonized fruit and claimed that it "is fattening" and can have negative effects on our metabolism.
As a result, I have seen more and more people in my practice avoiding fruit.
To help you better understand the benefits of fruit consumption and debunk those myths and misinformation around fruit.
In this episode we cover these dive deep into these three points:
- Evidence for the health benefits of fruit consumption overall
- Why fruit is beneficial to our health and some specific examples of fruit compounds that have health benefits
- Who the small groups of people are who may really benefit from limiting fruit consumption
Make sure you tune in to learn more.
Studies Referenced in this Episode
Long Term Studies on Fruit Consumption
Blueberries Effect on Oxidized LDL
Follow me on social media:
In this episode, we are going to talk about something that I see all too often - over obsession with variables in nutrition that DO NOT MATTER.
We will talk about the important big picture items that you want to be focusing on along with many of the small details that a lot of people get caught up in that won't really move the needle.
To get the greatest result with the least amount of effort, you want to be placing your focus on the big picture items and not pay much attention to the small things.
In this episode, I show you how.
Tune in if you want to learn more.
Welcome back to season 2 of the Your Nutrition Prescription Podcast. In this episode, we break down the controversial topic of saturated fat and heart disease.
In this episode, we are going to discuss some of the evidence in support of limiting saturated fat intake as well as the counterargument.
We dive into the nuances of this topic to help you better understand whether or not saturated fat is something that you should be concerned about.
Tune in to hear more.
References/Further Reading
LDL Particle Number as an Established Risk Factor for Heart Disease
Role of Apo-B Containing Lipoproteins in Heart Disease
Review of Randomized Trials Showing Lower Heart Disease with Reduced Saturated Fat Consumption
Studies Referred to in the Show:
Flow-mediated dilatation is impaired by a high-saturated fat diet but not by a high-carbohydrate diet
Study that Showed Inter-Individual Variation in Response to a High Fat Diet
Nutrition can be one of the most useful therapeutics for helping to manage IBD.
Yet most people with IBD receive very little guidance regarding nutritional changes and many are left to do their own research to help determine what dietary changes may provide them with the most benefit.
In this episode, I am going to review the science for the use of various popular nutrition approaches to IBD including the Gluten & Dairy Free Diets, Specific Carbohydrate Diet, Low FODMAP Diet, Autoimmune Paleo Diet, and the IBD Anti-Inflammatory Diet.
We will discuss which of these diets holds promise and which are probably not very useful and cover some overarching lessons that I learned from my hours and hours of research on this topic.
If you are someone struggling with IBD, you don't want to miss this episode.
Show links:
Schedule a 30 minute discovery call with me
Previous episodes to listen to for further information:
Butyrate episode
References
A Overarching Review of Nutrition and IBD
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502201/
Case Series on SCD Diet for IBD
https://pubmed.ncbi.nlm.nih.gov/26210084/
Review Low FODMAP Diet for IBD
https://pubmed.ncbi.nlm.nih.gov/28244679/ scholar
AIP diet for IBD Pre-Post Trial
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5647120/
Plant Based Diet IBD
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6382506/
The US dietary guidelines have historically provided some generic advice that is under strong influence by industry funding.
Many people like to blame the US dietary guidelines for increases in cardiovascular and metabolic health problems in the US.
In this episode, I want to give you my thoughts on this discussion and explain why many people who blame the guidelines are just plain wrong.
Tune into this episode to find out more.
I like to talk about measuring risk factors for chronic disease in the blood just as much as the next person. But, I think that THE MOST important risk factors for heart disease require no blood work or doctors visits.
Today on the show, I share those risk factors with you. Tune in to find out more.
Research Articles Referenced:
Changes in Fitness
Fitness vs. Fatness
Anxiety and CVD
Body Fat Distribution
Today on the show, I discuss how inflammation contributes to the development of heart disease.
I also talk about why it is NOT the only factor and why despite what many low carb nutrition experts are claiming, lipoproteins still matter.
Tune in to find out more:
Linked Research:
Review of the role of oxidative stress and vascular inflammation in heart disease
Inflammation and Lipoproteins and Their Relation to Heart Disease
Mechanisms of LDL Oxidation
There is a lot of debate around the organic versus conventional food discussion.
On one side of the fence many health practitioners strongly suggest that you HAVE to go all organic all of the time to be healthy. While on the other side, other practitioners say there is no benefit to going organic.
Just like with everything in nutrition, this discussion is not that simple and it deserves a more lengthy discussion and examination of the evidence.
Today on the show, I am going to review some of the research that looks at the differences between organic and conventionally grown foods and give you some practical tips for making decisions about when to go organic and when you might just want to save your money.
Important Links:
Previous episode on Organic Food
Sign up for my online dispensary (practitioner code 111313) to get 15% off of the highest quality nutritional supplements
Have you been told that you should avoid grains and legumes because they are inflammatory?
Well, I am here to challenge that thinking and I want to share some evidence with you (linked below) to support my stance.
Tune in to the episode to learn why these foods are most likely good for your health and why restricting them in favor of alternative nutrition sources is probably not the ideal approach for living a long and healthy life.
If you enjoy this podcast, I would really appreciate it if you would take a few minutes and go leave a rating and review for the show.
If you have already left a rating and review and you want to take it a step further, please share the show on your favorite social media platform.
Here is the research that was discussed in the show:
Meta analysis on whole grains
Meta analysis on legumes
Meta analysis on carbohydrate quality and fiber
It is the new year, which means millions of people will step into January desperate to lose weight, and many others will be right there ready to prey on those individuals and sell them any weight loss gimmick possible.
Today on the show we are going to talk about the HCG diet. I want to discuss this particular diet, because unlike other diets, this one is almost exclusively promoted and sold by MDs.
For that reason, it seems like people place their trust in the diet, because most people trust their doctors.
Tune in to learn more about why this practice needs to stop and why any MD who prescribes and promotes this diet as an effective weight loss strategy should have their license taken away.
Check out this episode to learn how to manage your weight intelligently
Sign up for my online dispensary to get 15% off of the highest quality nutritional supplements
(Use the practitioner code 111313)
Book a consultation with me
I have gotten several parents reaching out to me about their overweight children recently, so I decided to publish an episode on the topic.
In this episode I talk about WHAT NOT TO DO and then give you several strategies for how to make subtle changes to your child's food and their environment to get them to eat less calories and drop excess weight.
Make sure you tune for more.
Sign up for my online dispensary to get 15% off of the highest quality nutritional supplements
(Use the practitioner code 111313)
Book a consultation with me
I've seen lots of articles and information surrounding this topic of the addictive properties of sugar.
Some have gone so far as to call it more addictive than cocaine.
But how true is this?
Today on the show, I am going to give you my take on the topic to help you make better sense of these claims.
Make sure you tune in to learn more.
Sign up for my online supplement dispensary
(Use the practitioner code 111313)
Schedule a consult with me
Today on the show we discuss the concept of good calories and bad calories.
Are some calories really better than others?
If so, how do you know?
Tune in to find out more!
Insulin resistance has become a popular buzzword in 2018, but do you really know what it means?
I spent 2 full years of my doctoral degree studies focusing almost entirely on insulin resistance and its relation to nutrition and chronic disease.
I am glad to see it getting more attention now, but I cringe nearly every time I hear someone butcher this concept and attribute insulin resistance to something that it is absolutely NOT.
Today, I am going to give you a quick primer into insulin resistance and what really causes it at the cellular level.
I think that you are going to be surprised as to what the main cause really is.
Today on the show, I discuss some lessons I gained from the book You Can't Stop Me by David Goggins.
We will discuss:
- The 40% rule
- Why you are capable of more than you think
- How to look in the mirror and evaluate your life
- Call to action to choose one thing that you want to start working on today and DO IT.
If you enjoy the show, please do us a favor and leave a rating or review on Itunes.
If you walk down the street and ask each person a simple question: Do You Even Lift? The answer you will get from an overwhelming number of people (who are being honest) is a definitive NO. NOT AT ALL.
A new study that reported data collected from the Behavioral Risk Factor Surveillance System (BRFSS) showed that 60% of Americans do 0 muscle strengthening exercises and only 20% do them at least 3 times per week.
The worst part about it is that this is a self reported telephone survey. People tend to report MUCH higher physical activity levels in this type of self-reported compared to when we measure activity objectively. (Study where PA was measured with accelerometers)
Tune in to hear more about this and why it is absolutely essential that YOU participate in muscle strengthening exercises to keep yourself healthy and well.
Here is the link to the study if you care to read it.
Episode #94: Physical Activity as a Heathy Aging Strategy
Episode #98: Introduction to the Major Muscle Groups in the Body and How to Train Them
I have been scratching my head in disbelief ever since the first time I was served buttery coffee at a documentary screening event years ago.
Little did I know that this was just the beginning of one of the most well-executed marketing campaigns of all time.
One that has convinced millions of people that putting butter in their coffee will enhance cognitive function in a very believable but completely non-scientific way.
I know I am on the fringe with this idea, but what if buttery coffee is not all it is cracked up to be?
What if it might actually be harmful in some ways?
What if we started expecting marketers to back their claims with science?
We explore all of these and more in today's episode of the podcast.
Check it out to learn more.
Here is the link to some of the articles on the bullet proof blog
Here is the link to the study that I discussed
Over 3 million people in the US suffer from Inflammatory Bowel Diseases, either Crohn's or Colitis.
These conditions can be debilitating, leading to frequent hospital visits, inordinate amounts of pain, and a fear that nearly any food they eat will cause a reaction.
Fortunately, we are learning more about these conditions and some potential causes of the disease and this has opened up the number of treatment options available to patients.
In this episode, I am going to cover 6 evidence based natural approaches to inflammatory bowel disease.
Some of these approaches have been shown to put IBD in remission in a subset of patients.
This is an absolute MUST LISTEN for anyone suffering from IBD, or anyone who is generally interested in digestive health.
Show links:
Aloe Vera Episode
Turmeric Episode
Vitamin D Episode
Online Supplement Dispensary (Practitioner Code 111313)
Need Help? Work Directly with Dr. Chavez
Science and technology have advanced rapidly over the last two decades, but unfortunately medical practice has not kept pace.
In a previous episode, I talked about markers beyond LDL and HDL cholesterol that were important for determining heart disease risk.
In that episode, I focused mostly on LDL particle #, but today I want to talk about another risk factor that is also frequently missed: Lipoprotein a or Lp (a).
This risk factor is largely genetic and is responsible for several cases of sudden death in otherwise healthy, lean individuals with normal cholesterol levels.
Tune in to learn all about Lp(a)
https://calendly.com/drchavez/free-15-minute-consult/
I don't usually listen to the Joe Rogan Experience podcast, but recently Joe invited Dr. Chris Kresser and Dr. Joel Kahn to have a debate about Paleo nutrition vs. Vegan nutrition and I was curious to hear the discussion.
It was a great discussion, but I found it to be lacking in some respects.
Given that Joe Rogan runs one of the most popular podcast in the world and I know that this podcast was watched/listened to by several million people (and probably some of you), I want to give my take on the discussion and also encourage you to tune into another episode of the Joe Rogan Experience that I think is much more valuable when it comes to nutrition and health.
Here is a link to the episode with Dr. Kresser and Dr. Kahn on Youtube
Here is a link to the episode with Dom D'Agastino and Layne Norton that I recommend checking out.
Click here to book a FREE 15 Minute Health Optimization Strategy Call with me
Just when you think all of the ridiculous ways to package a calorie restricted weight loss diet have been exhausted the internet Gods have delivered once again.
Today on the show we discuss the Snake Diet, "an evolutionary approach to eating" that uses some basic principles to help you effectively restrict yourself towards weight loss by 1) eating as infrequently as you can possibly tolerate and 2) eating the same thing over and over again.
We cover:
- Components of the snake diet
- Snake juice
- Why the snake diet works
- The potential consequences of long term snake dieting
Tune in to learn more about this eating approach and why I think it is so important to talk about.
Previous episode links:
Episode #239: How to Know When You Have Taken Fasting Too Far
Episode #195: The Power of Extended Fasting
Got a Cut? Digestive Problems? Metabolic Syndrome? Ulcers? Maybe aloe can help.
Today, on the podcast we are going to discuss six uses of aloe vera that are clinically proven by scientific research and some recommended ways to incorporate aloe into your routine if you would like to take advantage of these benefits.
Hope you Enjoy!
Research:
- Aloe Review Paper
- Aloe Vera and Colitis Paper
- Cardiovacular and Metabolic Effects of Aloe
- Anti-ulcer Effect of Aloe
- Aloe and Subclinical Hypothyroidism
Additional Links:
- Schedule a FREE 15 Minute Consult with Me
- Here is the aloe that I use
- Highly Concentrated Aloe Extract
An article was published last week in the Huffington post discussing why everything that we know about obesity is wrong.
Here is the article
I think it was a pretty good article. But, rather than give you my thoughts on the article, I want to give you my thoughts on the topic and let you make your own decision about this topic.
Hope you enjoy this episode.
Schedule a FREE 15 Minute Call With Me
There are two types of hard:
1) The challenge of getting up and doing the work that you need to do
2) The challenge of dealing with the consequences of not doing the work that you need to do.
You get to choose which one that you want to deal with.
Today on the podcast, I am going to discuss the dichotomy of hard and discuss why this simple reframing of what you consider hard might change your perspective towards doing the "hard" thing in life that help you be successful.
Today on the podcast I intervnew Justin Janoska. Justin helps women with hormonal imbalances and autoimmune disease take back their health and he is the founder of PCOS Powerhouse and Thyroid Revive programs.
In this episode we talk about:
-
Justin's story and what inspired him to become obsessive about helping women with autoimmune disesae
-
Restrictive dieting. When and where it can help with autoimmune disease and hormonal imbalances and when it can do more harm than good.
-The role of emotional and psychological stress and past trauma on the immune response and its contribution to autoimmune disease and PCOS
- The primary root causes of autoimmune disease as well as PCOS that must not be overlooked.
-Why clarity about what you want in life and your passion to fulfill your purpose is critical to your success in healing.
This was a really insightful interview and we didn't get to touch on all of the topics that I wanted to cover. I am probably going to have Justin on again to elaborate on some of the topics that we were only able to touch briefly on.
If you enjoyed this content make sure you follow Justin on instagram @ nutrition_max
Click on the link below to check out more episodes of the Your Nutrition Prescription podcast and subscribe to the show. https://dradrianchavez.com/podcast/
When we experience pain and discomfort long enough, we become numb to it and the pain becomes our new normal.
Every single day I speak to people who have let pain and discomfort become the new normal.
I think it would be safe to say that most people don't know how good they are supposed to feel.
On this episode, I talk about my thoughts on this topic and invite you to join me in a 28 Day Reset program that I am running in October.
Here is the link to join if you are interested.
Here are the previous podcasts that I referenced where I discuss detoxification.
Episode #278: Give Your Body A DEEP Cleaning With These Six Detox Tips
Key Nutrients to Supercharge your Liver and Boost Your Body’s Phase I and Phase II Detoxification Pathways
Episode #54: Five Foods For Daily Detox
Being skinny is not a prerequisite to health.
Today on the podcast, I am going to review a research paper that presented some compelling data about the relationship between fitness, weight and longevity.
The researchers of this paper make a strong argument for why public health messages and recommendations from doctors should focus on fitness rather than weight, and I agree.
We have painted fat as bad as a society, but the truth is fat is a diverse organ that plays an important role in our metabolism and health. I talk about this on episode #63 of the podcast.
http://yournutritionprescription.libsyn.com/episode-63
Here is the study: https://www.ncbi.nlm.nih.gov/pubmed/26166058
I know I am going to ruffle some feathers with this episode, but when I get a lot of questions on a particular topic, rather than answering them over and over again, I make an episode.
I get this question at least once per week. Someone asks me what I think about a particular multi-level-marketing company and usually if I haven't heard of the company before I will go in and review their products and I have been surprised that my answer is almost always the same.
Tune in to find out more.
PS: I promise this is not a podcast bashing these companies, I just want people to understand when and where using these products might be best.
Purchase Functional Medicine Supplements
Use the Practitioner Code 111313
Need Some Help With Your Nutrition Schedule a Consultation With Me
Bone broth and collagen have gained a massive amount of popularity over the past few years and you will see sites making claims regarding magical healing benefits of collagen. But how truthful or exaggerated are the claims?
Today, I am going to discuss the five top health benefits of collagen and also give you some tips for how to use collagen to get the results that you desire.
Tune in to find out more:
Great Lakes Grass Fed Collagen
Great Lakes Grass Fed Gelatin
High Type II Collagen Supplement
A new study was published recently that added yet another piece of evidence to the relationship between carbohydrate consumption and health.
In this episode we are going to break down the study, discuss the key takeaways and put the findings into context.
We are also going to talk some of the more interesting findings of the study that I think are far more important than the headlines about macronutrient composition.
Tune in to find out what this study means about the relationship between what you eat and your risk of death.
You can check out the study here
Here is the link to the upcoming program: thedrivendad.com
If you are going to invest time into exercise, you want to get the most out of that time.
Today, I am going to talk about seven common mistakes that I see people make when starting an exercise routine that can prevent them from seeing progress and ultimately could lead someone to stop exercising altogether.
If you want to get the most out of your training routine, you don't want to miss this episode.
Here is the link to the upcoming program dads 8 week health and fitness program. thedrivendad.com
Another week, another study that is making headlines and confusing people... This time it is about alcohol and this one is a doozey. A study funded by the Bill and Melinda Gates foundation which is the largest of its kind analyzed data from 195 countries with some complex analysis and came to the conclusion that.... ANY AMOUNT OF ALCOHOL CONSUMPTION IS HARMFUL. AND I...respectfully (and scientifically) disagree. Find out why in this episode. Here is the study: Here is the link to the upcoming program: thedrivendad.com
It was a dark and stormy morning back in 2009 that I will never forget.
I had recently read a poorly research article on the magical benefits of apple cider vinegar for digestive health, and since I was dealing with a digestive issue I decided to try it out.
Four mornings and 4 two ounce shots of apple cider vinegar later and I gagged, I choked a little, and dry heaved over my kitchen sink for about 15 seconds.
For years, I was traumatized by that experience and would gag at the thought or mention of apple cider vinegar for years thereafter.
If you reasonate with this experience, this episode is for you.
We are going to discuss:
1) The actual reason that one might want to use apple cider vinegar
2) Who is probably best avoiding ACV
3) How to use it effectively (if you choose to) without traumatizing yourself for life
Tune in to find out more...
Here is the review study on the beneficial effects of vinegar
If you want to check out the details of the dads program click here
Click here to get 15% off of the HIGHEST QUALITY nutrition supplements. Just type in the code 111313 when you click on the sign-up link.
"Everybody has sight, but few people have vision."
-Eric Thomas
When it comes to creating your ideal life most people talk about setting a goal and and coming up with a plan to execute that goal.
This is great advice. But in my experience in my own life and in the lives of those that I have worked with, there is something more important than goals and that is having a CLEAR VISION.
Today on the show, I am going to talk about the importance of having a vision and how you can create your vision and use it to PROPEL you towards your goals.
Here is a link the the Dad's Program
Here is a link to my Facebook page where you can leave a review to qualify for the FREE consultation and detox package.
There has been some new headlines over the past week in the nutrition world because a Harvard professor recently called coconut oil poison in a lecture that she gave somewhere in Germany.
You can find one of the articles here
This has sparked a lot of discussion and I have had several people reach out to me asking for my opinion on the matter.
So today in this episode, I am going to discuss my take on the topic.
Tune in to learn more.
Research papers:
Here is a study that reviews the effect of HDL, non-HDL, and ApoB and cardiovascular risk
Here is a review of the effects of coconut oil on lipids showing that it does raise cholesterol compared to unsaturated fats.
Link to Dad's 8 Week Boot Camp
Link to Schedule a Consultation With Me
You know what I love about natural plant medicines?
Their broad scale application.
One plant can have a dozen different effects and they all turn out to be strongly positive.
Ginger is one of those plants.
Ginger does pretty much everything, but it is especially useful for a few groups of people.
Tune in the the show today to learn about who might be able to benefit the most from incorporating ginger as a supplement to their current diet.
Here are links to the research studies that I reviewed on the show:
Review of Ginger on Nausea
Review on Ginger and Cancer
Ginger on Gastric Emptying
Review of Ginger Effects on Cardiovascular and Metabolic Health
Individual Study that Showed CRP and PGE2 Cut in Half
Here is a link to an organic ginger powder on Amazon
The link is below and you will have to put the code 111313 in when you click on the sign-up link. This will give you 15% off of all orders for life.
http://www.npscript.com/drchavez.
I get ALL of my nutritional supplements through NP script or EquilibriumNutrition.com which is linked below as well.
Equilibrium Nutrition
https://amzn.to/2Mt54hi
Way back on episode #129, I published a podcast episode discussing some of the health effects of coffee.
Check out that episode here.
I don't want to spoil it for you, but I presented lots of research and some pretty convincing data about the positive health effects of caffeine and coffee.
Today is a follow-up to that episode where I want to delve deeper into the relationship between coffee consumption and health, because it turns out that our response to coffee is largely determined by our genetics.
Today, I am going to discuss 4 genes and talk about how they impact response to caffeine consumption.
Here is the link to that genetic test that I mentioned on the show.
Toolbox Genomics
I recommend going with the Empower product, which I know covers the CYP gene.
Here is a link to the study that I drew this information from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242593/
We are approaching the beginning of the new year with a lot of kids returning to school this week and the upcoming weeks. So, today I want to give you some healthy snack ideas to help you fill up your children's lunch box.
Hope some of these are helpful.
Thank you for tuning in to another episode of Your Nutrition Prescription. If you are gaining value from listening to the show, please take a few minutes to leave us a review on Itunes!!
Do you need some help improving chronic disease related symptoms of simply getting your diet back on track. Schedule a FREE 15 Minute Consult With Me
Health IQ: See if you qualify for discounted life insurance for living a health conscious life
I have heard a lot of opinions on soy over the past several years and I find that the messages that most people are putting out about soy is heavily exaggerated and not at all support by any scientific research.
Today on the podcast we are going to discuss some of the science with soy and review what the conclusion is on that end (Some linked papers below).
Make sure you tune in to this episode before you eat your next soy burger or drink your next glass of soy milk.
Here are those studies I referenced:
Soy and Prostate Cancer
Soy and Reproduction in Men
Soy and Metabolism
Soy and Colorectal Cancer
Soy and Breast Cancer
Do you need some help improving chronic disease related symptoms of simply getting your diet back on track. Schedule a FREE 15 Minute Consult With Me
Health IQ: See if you qualify for discounted life insurance for living a health conscious life
Thank you for tuning in to another episode of Your Nutrition Prescription. If you are gaining value from listening to the show, please take a few minutes to leave us a review on Itunes!!
This show is called YOUR NUTRITION PRESCRIPTION because I believe in a personalized approach to nutrition and health. When figuring out Our Optimal Nutrition Strategy one of the factors that we need to consider is our genetics. Our genes do not control our health, but they do impact our response to certain nutritional states.
For example, if you produce less folate genetically, your dietary folate requirements are going to be increased. Along with that, the co-factors that help folate to carry out its role in gene replication, neurotransmitter balance, and detoxification will also be increased given the lower capacity to produce folate.
If you have this gene variant and you naturally produce less folate and you don’t mindfully eat more folate in your diet, and you also don’t consume sufficient amounts of choline and B12, this is going to severely disrupt these functions and it could lead to increased rates of cancer, poor liver function, depression, and other problems that we will discuss on the show.
Tune more to learn more about this mutation and also to figure out some tips for dealing with the nutritional deficiencies that might arise as a result.
Here is the link to that genetic test that I mentioned on the show.
Toolbox Genomics
I recommend going with the Empower product, which I know covers the MTHFR gene.
Additional Links:
Schedule a FREE 15 Minute Consult With Me
Health IQ: See if you qualify for discounted life insurance for living a health conscious life
High quality third party tested nutritional supplements delivered straight to you from a reputable distributor
These are some of my favorite episodes, because I get really excited to introduce you to the true power of nutritional supplements when used with the right person, at the right dose, in the right form.
On this episode we are going to talk about who those people are who might benefit using turmeric, what the right dose of turmeric is, and what forms of turmeric are best.
If you are curious about this medicinal plant and what it can do, make sure you tune in.
As stated in the episode, here are some of the brands that I like:
-
Theracurmin HP by Integrative Therapeutics
-
Curcumin 500 with Bioperine by Pure Encapsulations
You can search for them on amazon, or you can create an account to save 15% off of all of the highest quality nutritional supplements straight from the same wholesaler that supplies naturopathic doctors around the country.
The link is below and you will have to put the code 111313 in when you click on the sign-up link. This will give you 15% off of all orders for life.
http://www.npscript.com/drchavez.
I get ALL of my nutritional supplements through NP script or EquilibriumNutrition.com which is linked below as well.
Equilibrium Nutrition
You are the average of the 5 people that you spend the most time with.
This is the case for finances, health and beyond.
One of the biggest areas that I see many people struggle with is maintaining social relationships while trying to upgrade their health and fitness.
If your friends and family haven’t bought into taking better care of their health, eating well can while socializing can be difficult. Most of my best friends and family still eat what is best referred to as a “standard American diet”, so I know the struggle.
Today, I am going to talk about how to navigate being a social human, but also not falling into unhealthy habits as a result of environmental exposure.
Tune in for more.
Additional Links:
Schedule a FREE 15 Minute Consult With Me
Health IQ: See if you qualify for discounted life insurance for living a health conscious life
High quality third party tested nutritional supplements delivered straight to you from a reputable distributor
\
I never thought that I would have to explain to dozens and dozens of people why carbohydrates don't make you fat and why it is probably not a good idea to drink butter.
Today on the podcast, I am going to break down why carbohdyrates don't actually make you fat and I will link lots of relevant research below.
Feel free to share this with your favorite keto-holic.
Here is some research about what I discussed:
This is a great review of low carbohydrate vs high carbohydrate diet comparison studies
Here is a review about why cholesterol still matters, but it is non-HDL particle # that is important NOT LDL cholesterol
Here is a feeding study that compared a ketogenic diet to a high refined carbohydrate diet that was the same calories
A paper reviewing the actions of insulin in the brain
Another paper reviewing the actions of insulin in the cardiovascular system
Additional Links:
Schedule a FREE 15 Minute Consult With Me
Health IQ: See if you qualify for discounted life insurance for living a health conscious life
High quality third party tested nutritional supplements delivered straight to you from a reputable distributor
What if I told you that you could improve your memory, grow a bigger brain, improve your mood, reduce stress, and prevent cognitive decline in just 30 minutes per day?
Well, you can get all of these benefits and more by maintaining a regular exercise routine and far less than 50% of people in industrialized countries are doing it.
Tune in as we dive into the science of how exercise can upgrade your mental health and brain function.
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
Here is an excellent review paper covering most of what we discussed in the episode today.
Exercise, brain, and cognition across the life span.
If you want to schedule a consultation with me you can do so here.
Health IQ: See if you qualify for discounted life insurance for living a health conscious life
High quality third party tested nutritional supplements delivered straight to you from a reputable distributor
I believe that everyone should engage in some type of exercise. However, the amount and intensity of exercise that a person can benefit most from varies dramatically based on other lifestyle and health related factors.
Today on the podcast, we are going to discuss how, in some cases, exercise can do more harm than good and talk about some of the key reasons why you would want to ramp down OR ramp up your exercise routine.
Tune in to find out more.
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
If you want to schedule a consultation with me you can do so here.
Health IQ: See if you qualify for discounted life insurance for living a health conscious life
High quality third party tested nutritional supplements delivered straight to you from a reputable distributor
Antioxidants are great! They help us deal with some of the damage that our body experiences in response carrying out the functions that keep us alive.
However, in the case of exercise this damage may actually be a good thing and there is some research to suggest that antioxidant supplementation may blunt the beneficial effects of exercise training.
Today, we are going to dive into some of the science on this topic and discuss whether you could be preventing yourself from getting the most out of your exercise training session inadvertently by supplementing with antioxidants near your exercise training session.
Tune in to find out more.
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
Study 1
Study 2
If you want to schedule a consultation with me you can do so here.
Health IQ: See if you qualify for discounted life insurance for living a health conscious life
High quality third party tested nutritional supplements delivered straight to you from a reputable distributor
High intensity interval training has gained massive popularity over the last decade and for good reason. I talked about the comparison of high intensity interval training and continuous exercise on episode #173 of the podcast.
It is a great way to get an effective workout in a limited amount of time.
Unfortunately, I have seen fewer and fewer people who include endurance exercise as a part of their exercise routine.
Today we discuss non-health related reasons why you should include endurance exercise into your training routine and how endurance training might help you with your career success.
Tune in to learn more:
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
Schedule a Consultation
Health IQ
Supplements
One of the beautiful things about nature is that it leaves clues.
It can be an incredibly difficult feat to try to keep up with the plethora of nutrition research to figure out what foods are best and why you should be eating them.
But today, I want to introduce you to some patterns with color that you may or may not have been exposed to before.
These patterns helps us to better predict the potential health benefits of any particular food.
Tune in to learn more:
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
Schedule a Consultation
Health IQ
Supplements
Intermittent fasting has been one of the most popular health trends over the last few years and for good reason. It can be one of the most powerful health and fat loss tools in your toolbox.
But just because a little is good, doesn't mean that more is better.
Sometimes intermittent fasting can get taken too far and negatively impact health.
Today I am going to talk about how to determine if you may have taken intermittent fasting too far.
Tune in to find out more.
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
Previous Episodes on Fasting
Joel Fuhrman's book Fasting an Eating for Health
Schedule a Consultation
Health IQ
Supplements
Elimination of waste is one of the most important functions that your body needs to be able to carry out effectively in order to keep you healthy.
I am regularly amazed by the # of people that I speak to who have been chronically constipated with no relief. I am also appalled by the number of people who have also told me that their doctor told them it wasn't a big deal.
What?!?! You have s*** built up in your intestines and you are reabsorbing some of the waste products that should be removed from the body.
Not good in the least bit, but I want to help.
Today on the podcast we are going to discuss some practical tips for helping to get rid of constipation for good.
Make sure you tune in to the show to learn more:
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
Product Recommendations:
Natural Short Term Relief
Natural Calm Magnesium Product
Clean Gut Probiotic
Digestive Enzyme
General Show Links:
If you would like to schedule a Consultation with me you can do so here.
To apply for discounted life insurance through Health IQ you can do so here.
To see my supplement recommendations visit my supplement store.
Kombucha came hot on the scene these last few years and it has been marketed as an incredible elixir that is incredible for digestive health.
But is this true?
Today on the podcast, I am going to give you my take on kombucha and help you determine:
1) If it is worth incorporating into your routine
2) How to tell if it is not working for you
3) Gut health alternatives to kombucha that are cheaper and more potent
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
Here is the probiotic that I recommend
If you would like to schedule a Consultation with me you can do so here.
To apply for discounted life insurance through Health IQ you can do so here.
To see my supplement recommendations visit my supplement store.
Did you know that the amount of calories that you burn when you are not exercising is more important than the calories that you burn while you are formally exercising?
Our total energy expenditure consists of exercise energy expenditure and non-exercise energy expenditure also referred to in the scientific community simply as NEAT (non-exercise activity thermogenesis; non-simple, I know).
The cool thing about this non-exercise activity thermogenesis is that it seems to be regulated very different from person to person. Some people naturally do less of it and this seems to be one of the important driving factors in obesity and weight loss success.
Tune in today to learn more about NEAT and why it is important to focus on your daily movements and track if you are struggling with dropping weight.
Here is the study that I mentioned in the show.
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
If you would like to schedule a Consultation with me you can do so here.
To apply for discounted life insurance through Health IQ you can do so here.
To see my supplement recommendations visit my supplement store.
Sometimes life happens and for one reason or another you fall way off of a routine that allows you to create your best level of health and fitness.
It happens to all of us. The key is not to beat yourself about it and strive for perfection, but instead have some strategies in place that help you dust yourself off and get right back on the wagon and keep moving forward.
Today, I am going to share some tips that have worked for me and clients of mine and hopefully you can use some of these in your life as well.
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
If you would like to schedule a Consultation with me you can do so here.
To apply for discounted life insurance through Health IQ you can do so here.
To see my supplement recommendations visit my supplement store.
Eating healthy CAN be expensive. I talked about some of the reasons I why unhealthy processed food is so cheap on Episode #213. I recommend checking that episode out if you haven't already.
Today, I want to give you some pointers for helping to manage the cost of making smarter nutritional choices.
Implementing these 8 tips that I share with you could actually help you to SAVE MONEY while switching from the standard american diet to a healthier diet pattern.
Make sure you tune in to the show to learn more.
Thank you for tuning in to another episode of "Your Nutrition Prescription". If you haven't left a review for the show, I would appreciate it if you could take the time to do so now.
If you would like to schedule a Consultation with me you can do so here.
To apply for discounted life insurance through Health IQ you can do so here.
To see my supplement recommendations visit my supplement store.
I love documentaries. They were a big part of my own journey in leading me towards doing what I do now.
They raise awareness on a topic and tell a story that creates an emotional response that drives us to take action.
However, there is usually not much science to back the message of the movie and when they do include science it tends to be cherry picked and misinterpreted data.
On this episode of the podcast, we are going to review "The Magic Pill" a new documentary about low carbohydrate diets that is getting lots of attention.
Please share this episode with anyone you know who has watched this documentary.
Thanks for tuning in to another episode of Your Nutrition Prescription. If you have not already, please subscribe to the show and leave a rating or review and if you are enjoying the content, do us a favor and share the show with someone that you think it can help.
Schedule a Consultation with me
Discounted Life Insurance
My Supplement Store
Grain Brain and Wheat Belly are the names of just 2 of the most popular diet books published in the last 10 years.
Grains have become the new nutritional bad guy in town over the last decade partly because of the primal/keto movement and also partly because of their newly discovered connection with autoimmune disease.
Today, I am here to tell you that grains are not the enemy.
I want to give you the full scoop about grains. I will present some of the science that drove government bodies to recommend 6-12 servings of whole grains per day and also talk about when and why you might want to avoid or limit grains in your diet and also discuss which grains are best.
Tune in to the show to learn more:
Here is a link to the study
Schedule a Consultation with me
Apply for discounted Life Insurance
Visit my Supplement Store
Not a day goes by that I speak with someone who tells me that their doctor told them that their health issues are genetic.
Unfortunately, that's not really how genes work, with a few exceptions. And, if that was the case, the doctor would have to have done a genetic test on you to make that determination.
Today, I want to clear the air a bit and discuss how GENES do work to alter your risk for certain diseases.
I am also going to discuss how the field of epigenetics could be altering everything that we think we know about nutrition and health.
You don't want to miss this episode!
General Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
There is a hypothesis that insulin drives fat loss. Insulin is a hormone that is released when we eat carbohydrates and to a lesser degree when we eat protein. Insulin tells the cells to store fat and take in sugar.
Therefore, according to the theory, when we cut carbohydrates our body will use more fat regardless of total calories.
Today, I want to examine this hypothesis with some science and see if it hold up.
Here are the studies that I referred to:
https://www.ncbi.nlm.nih.gov/pubmed/27385608
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(15)00350-2
General Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Resistant starches are a type of carbohydrate that resists digestion and passes through the small intestine to the colon where it is digested by bacteria that produce a beneficial short chain fatty acid called butyrate.
Resistant starches are found in potatoes, rice, and oatmeal. Interestingly, the amount of resistant starches increases when you heat and then cool the food.
Some type of complex chemical relationships going on there that I can't fully explain.
But, what I do know is that we can benefit from getting some resistant starches in our diet.
Tune in today to find out more about using resistant starches to improve your gut health.
General Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
What if I told you that you could eat tacos all day and lose weight and get healthier?
Does this sound appealing to you?
The truth is, if you did this strategically, it would work.
If you want to find out more about how to eat only tacos and change your life, tune in to the show.
General Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
A well rounded exercise plan is one of the keys to optimal health and vitality.
In my years of research and practice I have come up with 4 pillars of exercise training that I believe provide a strong foundation for fitness.
Tune in to the show today as I discuss these four pillars and why they are important.
Show links:
Previous Episode about High Intensity Interval Training
General Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
One of the most frequent questions I get asked is how much water should I drink?
This is not surprising since one of the most frequent things I see with clients is dehydration and very low water consumption levels.
Water is the medium through which everything in the body moves through. Like a river that has stopped running, when water is low waste products build up and nutrient deliver suffers. When water is sufficient (aka the river is flowing well), waste products keep moving along and nutrient delivery is optimized.
So drink more water...but not just any water.
Drinking 100 ounces of tap water every single day might have negative consequences in itself.
So today on the podcast we are going to talk about how much water you need, and how to choose quality water sources.
This is an episode that you DO NOT want to miss. Make sure you share this with others who can also benefit from the information.
Show links:
Check what is in your tap water here
General Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Want to extend your lifespan by over a decade?
A new study was published last week that showed how five simple habits were associated with a life expectancy that was over a decade longer in both men and women.
Today, I am going to review the details of that study and also provide my take as to why I believe this is an UNDER-estimation of the true effect of living a healthy lifestyle.
Make sure you tune in to hear more.
Show links:
Here is the study
General Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Butter is good for you; avoid vegetable oils at all costs.
This is the message that I have heard from most of the popular nutrition books published in the last few years.
Although, I can't say that I completely disagree with this message, I definitely think the message is flawed.
Today on the podcast, I am going to review some research that has shaped my opinion in this matter and let you be the judge.
Make sure you tune in to learn more.
Show links:
Study 1
Study 2
Study 3
Additional Resources:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Exercise is medicine.
If there weren't enough reasons to exercise, here is another: exercise creates positive shifts in gut bacteria.
Today, I am going to share some research with you that examined the effect of exercise training on gut bacteria.
This is extremely interesting cutting edge research. Make sure you tune in to learn more.
Show links:
Here is the study
Additional Resources:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
The sun causes cancer.
True,
It also gives us vitamin D, one of the most important nutrients in human health; the only vitamin that also acts as a hormone.
Just like with anything some sun exposure can be great, too much can be harmful.
Today, we are going to talk about the importance of vitamin D for health and then go over some practical steps that you can take to get smarter sun exposure.
Make sure you tune in.
Research:
https://www.bmj.com/content/348/bmj.g1903
Sunscreen Recipe
Show links:
Additional Resources:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Isn't nice how sometimes the simplest things can have profound positive effects on our health.
Just connect with the earth and you can get benefits that rival the most well studied research backed supplement.
Today, I am going to talk about some of the science on grounding and potential positive health effects.
Tune in to find out more.
Thank you for tuning into this episode of "Your Nutrition Prescription." If you have not done so already, please take a moment and leave a rating and review of the show on iTunes.
Here is the study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/
Additional Resources:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
It's Monday!
What are you working towards this week?
Take small steps to improve your life every day.
Like listening to this podcast.
Just do it!
Additional Resources:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Today, I want to tackle a controversial topic: Eggs.
I feel like everyone has strong opinions about eggs and there is so much confusion about this food.
One one end, I see health experts passing off eggs as a health food that should be consumed daily.
On the other end, I have also regularly seen people comparing eggs to smoking cigarettes.
Which one is true?
Tune in to the episode today to learn more.
I made a mistake on the show. I said lethal pancreatic cancer when I meant to say lethal prostate cancer--see study below
Research on Eggs
Eggs and Heart Disease & Diabetes
Eggs on Pancreatic Cancer
Eggs and Breast Cancer - No effect
Eggs and lethal prostate cancer - Increased risk
Additional Resources:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Isn't it pretty cool that we can survive off of both animal and plant based diets?
I think so.
If you are like me, you are curious about how the body will respond to these drastically different eating patterns. Fortunately, I happened to stumble across a research study that tested a meat based vs plant based diet on the human microbiome.
So today, I am going to present you the findings of this study which is relevent to anyone who:
- Eats a plant based diet
- Eats a meat based diet
- Is interested in the gut and the microbiome
- Has a body
Tune in to learn more.
PS: the paper is linked below if you want to check it out yourself.
References:
Diet rapidly and reproducibly alters the human gut microbiome
Additional Resources:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
LDL cholesterol is worthless for determining heart disease risk...
You may have heard this before and it mostly true.
Now what?
How do you determine your risk for heart disease if the measure that your doctor relies on (LDL) is not very useful?
Tune in to the podcast today to learn:
- How LDL and HDL particle size and # are more accurate measures of heart disease risk
- Markers of inflammation that also contribute to disease risk
- Why the omega-3 index is a useful test
- The value of fasting insulin level
- How to run testing yourself for cheaper than you can through most insurance companies
- and more...
Thank you for tuning into this episode of "Your Nutrition Prescription." If you have not done so already, please take a moment and leave a rating and review of the show on iTunes.
Testing:
Healthy Aging Panel with Inflammation Markers
NMR Lipoprofile
Omega-3 Test
Resources:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Good news for spicy food lovers...we might be protecting our health when we indulge in our favorite spicy concoctions.
According to research published in the British Medical Journal in 2015, spicy food consumption was associated with a 10% lower risk of death among Chinese adults.
This is only some of the findings of this interesting study. I talk about the others and cover the HOW of why spicy foods might be really beneficial for our health.
Make sure you tune in
Thank you for tuning into this episode of "Your Nutrition Prescription." If you have not done so already, please take a moment and leave a rating and review of the show on iTunes.
YOU CAN FIND THE STUDY HERE
General Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Berberine is a plant compound that has been used for thousands of years primarily to treat digestive problems.
In the past few decades scientists have studies the effects of Berberine for several health conditions and the research is pretty remarkable.
Today, I want to share with you some of that research so that you can be aware of the benefits of this powerful plant compound and you can have this information in your Nutrition Toolkit so that you can use Berberine in the future should you need it.
Thank you for tuning into this episode of "Your Nutrition Prescription." If you have not done so already, please take a moment and leave a rating and review of the show on iTunes.
Research Studies
Berberine and Digestion
Berberine and Blood Lipids
Berberine and Diabetes
Berberine Supplement
General Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Bloating, gas, heartburn, constipation, diarrhea. If you ask around most people are dealing with at least one of these regularly, but most of us just don't talk about these things openly.
To achieve good health proper digestion is a must.
Science is now starting to uncover the complexities and importance of the digestive system, but ti has been considered a pillar of health by eastern medicine philosophies for thousands of years.
Today I am going to give you five tips for optimizing your improving your digestion and optimizing your health.
Thank you for tuning into this episode of "Your Nutrition Prescription." If you have not done so already, please take a moment and leave a rating and review of the show on iTunes.
General Links:
Smoothie Recipes
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
I believe that most nutrition gurus who promote a high fat diet are ignoring the impact that blood fats have on our risk for chronic disease.
High fat diets spike triglycerides after a meal which can be just as harmful as high levels of blood sugar.
Today, on the podcast we are going to review just a few papers that make this case I am going to discuss why I believe that a sustained high fat diet approach is probably not the best approach long term for most people.
If you enjoy eating higher fat, please tune in and let me now what you think about the info.
Studies:
Study 1
Study 2
General Links:
Smoothie Recipes
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Do you ever feel like you are doing everything right, putting in lots of effort towards creating your best self, but just not getting the return that you would like to see?
Today on the podcast I am going to talk about three subtle shifts in our environment and lifestyle that will help you to get more results from less effort.
Thank you for tuning into this episode of "Your Nutrition Prescription." If you have not done so already, please take a moment and leave a rating and review of the show on iTunes.
Podcast Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
You are pressed for time and searching for a healthy meal option, so you swing by the nearest grocery of convenience store and you go to the "health food" aisle.
You stumble upon a row of meal replacement drinks promising high amounts of vitamins and minerals, protein, and a healthy meal replacement option.
But are these really good options?
Today on the podcast, I am going to get down and dirty with the top selling meal replacement drink options. In this podcast you will learn:
- The top meal replacement drinks
- My take on the macros and micros in each drink
- Cost of each drink
- Info about what some of the ingredients in these shakes really are
- How a ready to drink meal replacement drink compares to a homemade shake
Thank you for tuning into this episode of "Your Nutrition Prescription." If you have not done so already, please take a moment and leave a rating and review of the show on iTunes.
Show Specific links:
Drinks
- Orgain
- Vega
- EOS
Smoothie Recipes
General Links:
Schedule a Consultation
Discounted Life Insurance
My Supplement Store
Get fit in just 10 minutes per day 2 times per week!!
Sounds too good to be true right? Well there is actually lots of science backing up the pretty incredible benefits of high intensity interval training.
This surge in interest in HIIT, has left traditional moderate intensity "aerobic" training in the dust.
Today, we are going to discuss the physiological response to each type of training and how and why each of them may be beneficial to include into your training regimen.
Thank you for tuning into this episode of "Your Nutrition Prescription." If you have not done so already, please take a moment and leave a rating and review of the show on iTunes.
If you want to schedule a private phone consultation with me you can do so by clicking on this link.
To view my supplement recommendations and purchase directly from a trusted third party wholesaler visit my online supplement store
To put in a free application and apply for discounted life insurance through Health IQ click here.
Connect with me on Facebook @AdrianCPhd and Instagram @DrAdrianChavez
Join my private accountability group on Facebook
So you dropped some fat, you are rolling, but you have hit a plateau and you are nowhere near your goal.
What do you do?
Today on the podcast, I am going to share some strategies with you that I use with my own clients to help them overcome a plateau, drop excess body fat and get lean.
Like the episode, make sure you leave a review for the show on itunes.
If you want to schedule a private phone consultation with me you can do so by clicking on this link.
To view my supplement recommendations and purchase directly from a trusted third party wholesaler visit my online supplement store
To put in a free application and apply for discounted life insurance through Health IQ click here.
Connect with me on Facebook @AdrianCPhd and Instagram @DrAdrianChavez
I had NO IDEA that being a complete carnivore had become a "thing" until very recently.
With that being said, I am interested in the effects and I wanted to chat about it.
Tune in for a completely off the cuff discussion of the carnivore diet.
What I believe will be the consequences of this diet for an extended period.
And
Why I would like for you to become a human guinea pig, if you are wanting to try the diet out.
Check out the show for more details.
Here is the lipid panel that I mention in the show.
If you are a parent you are probably familiar with the struggle of attempting to get children to eat real food amidst the onslaught of deliciously manufactured, ,colorful, cute-furry-mascot-endorsed junk foods.
Food companies have spent lots of time and money creating and selling junk foods to your children that appeal to their most primitive desires. A bowl of oatmeal doesn't look, taste, or feel nearly as appealing as fruity pebbles and it doesn't pack the same flavor explosion. Plus, Fred Flintsone doesn't eat oatmeal.
In this environment, we have to get creative in our quest to have children who aren't raised eating franken-foods.
Today, I am going to give you 8 tips that I use and have taught hundreds of parents before to implement with their children.
Check out the episode and start implementing these strategies to raise children who appreciate the value of nutritious food buy in to your desire to create a healthy home.
In this episode you will learn:
-
The nutritional composition of flax seeds
-
Why not all Omega-3 fats are created equal
-
How fiber improves blood sugar control
-
How HOMA-IR/insulin sensitivity is more important than glucose alone
and much more.
Tune in and head on over to Facebook or Instagram to let me know what you think.
Studies linked below:
Flax seeds and diabetes
Flax seeds and lipids
Flax seeds and high blood pressure
Flax seeds and prostate cancer
Flax seeds and breast cancer
If you want to schedule a private phone consultation with me you can do so by clicking on this link.
To view my supplement recommendations and purchase directly from a trusted third party wholesaler visit my online supplement store
To put in a free application and apply for discounted life insurance through Health IQ click here.
Connect with me on Facebook @AdrianCPhd and Instagram @DrAdrianChavez
If you don't know already, I LOVE SMOOTHIES.
I think they are a great way to get lots of nutrition in a quick portable, and easy to prepare package.
However, most people I know associate smoothies with the blood sugar spikes and crashes that you will get from the sugar bombs that you can find in the health food section of the grocery store.
Not anymore!
Today you are going to learn:
-My formula for the perfect smoothie
-The keys to making smoothies filling
-Why protein is key in any smoothie recipe
-My top fiber sources for slowing the release of sugar into the blood
-Some of my favorite nutritional upgrades to kick your smoothie formula up a notch
Thank you so much for tuning in to this episode of Your Nutrition Prescription. If you haven't already, please leave a rating/review on iTunes.
To download my smoothie and low carbohydrate smoothie recipes click here.
If you want to schedule a private phone consultation with me you can do so by clicking on this link.
To view my supplement recommendations and purchase directly from a trusted third party wholesaler visit my online supplement store
To put in a free application and apply for discounted life insurance through Health IQ click here.
Connect with me on Facebook @AdrianCPhd and Instagram @DrAdrianChavez
Join my private accountability group on Facebook
Heart disease is the #1 killer in this country with nearly 1 in 3 Americans predicted to lose their life due to a heart related condition.
For this reason, I think it is important to have a deep understanding of the factors that contribute to the development of heart disease so that you can mitigate your risk.
In this episode you will learn:
-How poor vascular function contributes to the development of heart disease
-Why LDL particle size and number of more important than LDL particle concentration when it comes to heart disease risk
-The role of inflammation to the formation of a plaque
-How antioxidants can protect you from heart disease
-Tests to ask for that go well beyond standard conventional medicine testing
Thank you so much for tuning in to this episode of Your Nutrition Prescription. If you haven't already, please leave a rating/review on iTunes.
If you want to schedule a private phone consultation with me you can do so by clicking on this link.
To view my supplement recommendations and purchase directly from a trusted third party wholesaler visit my online supplement store
To put in a free application and apply for discounted life insurance through Health IQ click here.
Connect with me on Facebook @AdrianCPhd and Instagram @DrAdrianChavez
Join my private accountability group on Facebook
Nearly 1 in 5 Americans take cholesterol lowering medications and nearly 1 in 5 Americans could avoid taking these drugs with a strategic nutrition and lifestyle approach.
I talked about some of the side effects of statins on a previous episode, so definitely go check that one out if you want to learn more about that.
Today, I am going to give you seven foods that have a cholesterol balancing effect and reduce the risk of heart disease in the process.
Do me a favor and share this episode with someone you care about who can benefit from the information.
Schedule a consultation with me
Join my private Facebook group
Here is the link if you want to apply for life insurance
Connect on Facebook
Connect on Instagram
Supplement Store
Coconut oil is the best thing ever for you...oh wait, it is actually bad for you.
The science of nutrition seems to be changing very rapidly making it hard to know what is actually true. But is it really?
Today, I am going to talk about:
- The three types of nutrition studies
- Why the science seems to change
- Why you need to tune out groups who have an agenda
- The foundations of nutrition that will never change
Tune it today to finally understand why nutrition research seems to contradicting.
Schedule a consultation with me
Join my private Facebook group
Here is the link if you want to apply for life insurance
Connect on Facebook
Connect on Instagram
Supplement Store
When you purchase a home, do you buy the first house you see because the realtor says it is a good deal?
No, you shop around and find the best deal for you.
Somehow when it comes to our health, many people just choose a doctor, go to that doctor and believe everything they say.
Not all doctors and health practitioners are created equal.
In this episode, I encourage you to do your due diligence when it comes to your health.
Don't rest YOUR LIFE and YOUR HEALTH off of the opinion of one person.
Schedule a consultation with me
Join my private Facebook group
Here is the link if you want to apply for life insurance
Connect on Facebook
Connect on Instagram
Supplement Store
Legumes; A food with no place in today's carb-fearing and "ancestral nutrition" world.
Beans have been placed on the restricted list of many of the popular nutrition programs including paleo, whole 30 and anything keto/atkins related.
But why? Is there really a scientific basis for avoiding beans?
Tune in today to find out more:
Join my private Facebook group
Here is the link if you want to apply for life insurance
Schedule a consultation with me
Connect on Facebook
Connect on Instagram
Supplement Store
Being flexible is important to your health.
I am not talking about joint flexibility, but rather metabolic flexibility.
Metabolic flexibility is the ability of your metabolism to switch on the use of more fats for fuel when carbohydrates in the blood stream start to fall.
This flexibility is very important for keeping blood sugar managed throughout the day and preventing the drop in energy and blood sugar that many people feel a few hours after meals.
Check out the episode to learn more.
Here is the link if you want to apply for life insurance
Schedule a consultation with me
Connect on Facebook
Connect on Instagram
Visit my Supplement Store
There seems to be a lot of debate in the health space recently about fasting while exercising.
Today, I am going to dig in to some of the research and hopefully clear up some confusion to help you determine if working out while fasting is right for you.
Tune in to the episode to learn more:
Here is the link if you want to apply for life insurance
Schedule a consultation with me
Connect on Facebook
Connect on Instagram
Visit my Supplement Store
Grilling: the original human cooking method.
Unfortunately we are finding out that grilling, especially grilling meats, can create harmful carcinogenic compounds in our food that we definitely want to avoid.
Luckily, there is a solution that comes in the form of alcoholic marinades.
A researcher from the University of Porto, Portugal has published studies showing that alcoholic marinades particularly those with dark beer and wine cut the formation of more than 70% of these carinogenic compounds in pan fried beef and in bar-b-q por.
Tune in to the episode to find out more:
Read more about HCAs and PAHs here
Here is the link if you want to apply for life insurance
Schedule a consultation with me
Connect on Facebook
Connect on Instagram
Visit my Supplement Store
About half of all Americans have high blood pressure.
High blood pressure is a culprit in nearly all heart disease cases and having high blood pressure doubles the risk of most heart related ailments which are the leading cause of death in developed countries.
Fortunately there is A LOT that can be done from a natural perspective when it comes to reducing blood pressure.
Today on the podcast I am going to talk about some nutrition, lifestyle, and supplement recommendations for reducing blood pressure.
Shopping for life insurance?
Check out my supplement store (it is a work in progress)
Connect with me on Facebook
Or Instagram
Schedule a consultation with me
Weight loss depends on eating less calories than you burn.
So just eat less right? Turns out, it is not that simple. When we eat less calories for a long period of time we can send signals to the body that we are currently experiencing scarcity.
In times of scarcity our body has very intelligent survival strategies which include preserving energy (aka holding on to body fat) and reducing reproductive capacity.
Today on the podcast, I am going to talk about some of these processes and explain why low calories diets can fail people over the long term.
I am also going to give some tips about what to do if you are already experiencing some of these effects that I describe.
Shopping for life insurance?
Check out my supplement store (it is a work in progress)
Connect with me on Facebook
Or Instagram
Schedule a consultation with me
Intermittent fasting, what our ancestors knew as "eating when we find food", has become a popular nutrition trend recently and for good reason.
Intermittent fasting can help with fat loss, detoxification, gut health, blood sugar control, and much more.
I often get asked questions by people about intermittent fasting, so I wanted to record this episode to hopefully answer a few more questions. I will probably have to cover this topic a few more times in the future.
Shopping for life insurance?
Check out my supplement store (it is a work in progress)
Connect with me on Facebook
Or Instagram
Schedule a consultation with me
Alcohol is bad for health right...or is it actually beneficial?
There seems to be a lot of confusion in this topic.
Today, I am going to present to you some of the largest research studies that have ever been published on alcohol consumption and mortality (death), heart disease, cancer, and diabetes.
if you have ever wondered whether drinking is actually helping or harming you, you don't want to miss this episode.
Links:
Study on heart disease
Study on diabetes
Study on cancer
Study on mortality
Schedule a 15 minute free consult with me
Schedule a 60 of 90 minute consultation with me
Get your FREE life insurance quote from Health IQ
Join us on Facebook
Join us on Instagram
Dealing with indigestion and heartburn? Listen to this podcast to learn more about how to shift your diet, lifestyle, and use a few strategic nutritional supplements to help you improve symptoms and underlying causes.
Here is the Equilibrium Nutrition supplement that I mentioned
Here is the GI repair powder
Schedule a 15 minute free consult with me
Schedule a 60 of 90 minute consultation with me
Get your FREE life insurance quote from Health IQ
Join us on Facebook
Join us on Instagram
Weight loss comes down to one key factor: eating less calories than you use for fuel.
This can be a challenge for many people. Today, I want to introduce you to a simple nutrition strategy that you can use to help you reduce your calorie intake.
It is as simple as focus on eating more of the foods that take up a higher amount of volume in the stomach, but contains a small amount of calories. This helps us to feel fuller with less.
Check out the episode to learn more.
Schedule a 15 minute free consult with me
Schedule a 60 of 90 minute consultation with me
Get your FREE life insurance quote from Health IQ
Join us on Facebook
Join us on Instagram
Coffee is the #1 source of antioxidants in the US diet.
This is partially due to the nutritional value of coffee, but mostly due to the volume of coffee that is Americans are drinking.
Regardless, there are some benefits to coffee and some potential risks and I want to break these down to the best of my understanding today on the podcast.
Tune in to learn more about the pros and cons of coffee drinking.
-Dr. Chavez
To schedule a consultation with me click here.
To apply to see if you qualify for discounted life insurance click here.
http://amzn.to/2DFIdXx
If you want to get results 100% of the time matters.
When people ask me about the 80/20 rule my first response is always, what you are you eating that makes up the 80% and what are you eating that counts as the 20%? The 80/20 method works if the 80% of your nutrition is high quality enough to account for and completely cancel out any negative progress towards your goals that was done during the other 20%.
If your 80% is chicken rice, protein bars, then your 20% is wings and fries, you are going to have a hard time reaching your goals.
Tune into the show to hear more.
-Dr. Chavez
To schedule a consultation with me click here.
To apply to see if you qualify for discounted life insurance click here.
Research shows that multivitamins have NO benefit to human health, but you should still take one.
Why?
Because the people who took part in these large population based research studies, didn't listen to my podcast before they chose a multivitamin.
As with anything, not all multivitamins are created equally. I would say that about 99% of the clients that I have worked with who were taking a multivitamin were usually taking a grocery store brand.
These multivitamins contain cheap vitamins and minerals that are poorly dosed, some of which are in forms that are not even usable in the body. B12 for instance is in the form of cyanocobalamin (aka bound to cyanide) which needs to be methylated in order to be used. Thirty percent of the population cannot methylate b-vitamins, so instead they get a small dose of cyanide bound to nothing useful.
Today on the show, I am going to tell you what to look out for when choosing a multivitamin.
Here is the multivitamin that I use and recommend
Here is another really high quality powder that also comes with 15 grams of pea protein and some detox nutrients. I have used this one on and off. I love it, but don't have a smoothie everyday, which is why I go with the pills.
Click here to see if you qualify for discounted rates on your life insurance for living a health conscious lifestyle through our sponsor Health IQ
There are a lot of good ways to lose weight. Doing tons of cardio on the treadmill, bike, or elliptical while not changing your diet very much and not doing any weight training is not among the best of them.
Sure it "burns" a lot of calories during the training session, but our bodies will respond to this energy depleting exercise by conserving energy during the remainder of the day. It also doesn't increase the amount of calories our bodies burn at rest, which is important for long term weight loss.
I definitely recommend incorporating SOME of this type of exercise in the plan, but don't rely on it.
Tune into the show today to learn more.
We make hundreds of food choices every single day. With that many choices we have to delegate many aspects related to the food that we eat to our subconscious mind.
Dr. Brian Wansink, who is a researcher at Cornell University has studies the subconscious eating habits of people in an attempt to help people eat less and stay thin without thinking about it.
Today on the podcast, I review some of the strategies that Dr. Wansink shares in his book Mindless Eating and add a few of my own tips as well.
If you have ever had problems losing weight, you have to tune into this episode.
For much more content and learn and to connect with Dr. Chavez on Facebook or Instagram, click on the links below:
Follow Dr. Chavez on Instagram
Connect with Dr. Chavez on Facebook
Sign up for the True 8 Challenge
Alkaline water, health fad or necessity?
Alkaline water seems to have gained a lot of attention this last year in the health space, but what is it?
Today I am going to break down alkaline water and help you determine whether this newest health fad is actually something that you need to spend your money on.
I also talk about homemade alternatives to store bought alkaline water and natures true alkaline water.
If you are wondering about alkaline water, make sure you tune in to this episode.
According to the latest research this generation of children is expected to live shorter lives than their parents, and that is a problem. We live in a world where we understand more than we ever have about the human body, medical treatment is improving, and we have greater access to exotic health foods.
If anything we should be seeing life expectancy increasing dramatically. Yet, it is not. Join me today on the podcast, where I discuss this tragedy in greater depth.
Last week, I talked about the anti-aging benefits of resistance training. This week, I want to give you an introduction into the HOW.
Today’s episode will be a very quick primer into the major muscle groups of the body, the movements they perform, and how to train them.
I did my best to give some detailed descriptions, however, having visuals is also going to be very helpful. So go over to my Facebook page to check out the video that I have posted as well.
Go to Facebook.com/AdrianCPhd to connect with me on Facebook or @DrAdrianChavez on instagram.
Can you think yourself stronger? Some research suggests that we can.
Today I am going to talk about a study where researchers showed that people who just thought about lifting were able to prevent the loss in strength that came along with having their arm in a cast. The most remarkable part about if for me was that they measured muscle activity and made sure that the participants weren’t actually performing any movement.
Our minds are powerful and this research shows how we can perform seemingly miraculous feats just by thinking. Today, my goal is to encourage you to use this power to your benefit.
With all of the rage these days attacking carbohydrates, I thought I would make a show talking about some of the positive attributes of this macronutrient.
Contrary to popular belief, carbs don’t make you fat, sick, and dumb; quite the opposite.
Tune into the show today to find out more.
We all know that resistance training is great for muscle gain and body transformation. However, the role of resistance training in healthy aging is much less recognized.
Resistance training is EXTREMELY important for older adults for several reasons. It helps improve balance, improve bone mineral density, maintain cognitive function, and prevent muscle loss which helps to prevent against the development of metabolic disease and type 2 diabetes.
I want to share this information to really highlight the importance of resistance training for every population group, not just young people trying to build muscle.
Are you one of those people who starts your days and week off making healthy choices, but always start to fall off at night and later in the week?
Most of us are.
You see, it is easier to make healthy choices when our will power is highest and according to some research out of Florida State University, we tend to have our will power depleted as we deal with difficult choices and situations throughout the day.
Today I am going to talk about the idea of willpower reserve and give some tips for how to "hack" your willpower and make healthier choices more often.
Tune in to learn more.
Connect with me on Facebook @ Facebook.com/AdrianCPhD
Today's episode is a follow up to yesterday's episode, now we are going to focus on pre-workout nutrition.
We talk about
- Your body's needs before a workout
- Why I DON'T recommend a heavy meal before exercise
- Fasted exercise
- Suggestions for fueling up for training for different body types
Make sure you tune in to the episode to learn more.
One of the keys to getting the most out of your training routine is pairing that with a strategic nutrition strategy in order to optimize recovery and muscular adaptations.
Today we are going to talk about:
- What your body needs most during this post workout recover window and how to deliver that to your body in a variety of ways.
- Why I don't drink whey protein and why many people should avoid it.
- How different people with different goals have different post-workout nutrition needs.
- The amino acid that we are learning that is most important for activating muscle repair and growth.
- How to choose the best post-workout plant based protein powder
and more...
Tune in if you are training at the gym and want to make sure that you are maximizing your efforts with the right nutrition strategy.
This week, I am giving away a FREE O.N.E. Multivitamin by Pure Encapsulations and Vital Nutrients Ultra Pure Fish Oil 1400 for anyone who does one of the following:
1) Writes a review on the podcast and emails it to me @ Adrian@DrAadrianChavez.com
OR, if you have written a review
2) Shares the podcast to your Facebook wall saying a little about why you enjoy the show in general or a specific episode. Make sure you tag my business page in this post so that you can get credit.
To find me on Facebook go to Facebook.com/AdrianCPhD
Carbohydrates have become public enemy #1 recently and I am now frequently seeing posts of people on their health journey opting for extra butter in to replace any and all carbohydrate sources.
Although I agree fully that processed carbohydrates should not be a part of a healthy diet, I am not sure I can get behind the bacon and butter trend.
I see many people eating these foods in abundance while skipping on fruit and to be honest this is a little disturbing to me.
There are literally 0 published research studies that have shown that eating more bacon or more butter extend life or reduces the risk of cancer or heart disease. On the other hand, there are 100s that have demonstrated these outcomes for fruit.
In this episode, I give my take on this trend and go into more detail about my take on it.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Eating well on the go can be challenging. Airports and gas stations are full of junk food (although this is getting better) and being away from home makes sticking to your normal nutrition and food prep routine almost impossible.
But travel shouldn't interfere with making progress towards your nutrition and fitness goals. Today, I give you some tips that I use for sticking to a healthy lifestyle while traveling.
If you have wondered how you can travel and stick to a health program or routine, this episode is for you!
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
RxBars: https://www.rxbar.com/
Fat is bad right? Not quite.
Despite all of the negative press, fat is actually a very important organ that helps to keep excess fats and sugars out of our blood stream and regulate our hunger and satiety signals along with our hormones.
In this episode, I am going to present some interesting research from Harvard University where researchers actually took fat out of one group of mice and implanted that into another group. You won't believe what they found.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
The gluten free craze must have been at its peak sometime while I was doing my PhD. We examined this trend in a few of my classes and I was pretty well convinced that there was no support for removing gluten from the diet for most people.
Then I started reading more books and seeking out podcasts hosted by functional medicine doctors to further my education beyond what I learned in school. One thing that I heard consistently was the recommendation to get rid of gluten and most grains.
But, is there any scientific basis for this?
We are going to explore this on today's episode of the podcast. Tune in for more details.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Today we are going to tackle the age old question: is breakfast really the most important meal of the day.
We talk about what break-fast really means and whether or not I think it is important to eat a traditional break-fast and I also talk about the optimal foods that I recommend for breakfast.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Despite medical advancements, heart disease is still the number one cause of death in the United States and this is largely driven by diet. What we eat has the power to either drive heart disease or completely reverse it.
Because this is such a pervasive problem and it is mostly preventable, it is important to know how to eat to protect yourself from this far too common disease.
In this episode, I am going to discuss MY top seven foods for heart health. You definitely don't want to miss this episode.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Ever look at those people who consistently place a high priority on their health and fitness and think "they must be really disciplined?" In this episode I want to address this myth that some people are just ultra disciplined with their health and fitness routine and I want to dig deeper about what it really takes to consistently stick to your health and fitness routine.
The truth is what appears to be disciplines from the outside is really just a set of systems that have allowed this person to maintain this type of lifestyle without thinking. They have developed habits and routines, created an environment around them that is conducive towards health choices, adopted a social circle that does not sabotage their goals, and made commitments around their health and fitness that keep them on track.
Today on Your Nutrition Prescription I delve deeper into these topics and talk about why I feel that people give way too much credit to discipline and not enough to the systems that enable us to stick to healthier habits without thought.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Over 80% of all sugar in the blood is used by the muscles. So, one of they keys in exercising to improve blood sugar control is not doing exercise that is too catabolic, aka that causes the muscle to break down.
For this reason, long bouts of aerobic exercise are not the ideal exercise strategy for this population (or anyone really). In this episode I am going to discuss what I believe to be the optimal combination of exercises that will help to preserve and build muscle mass, while simultaneously improving the muscles ability to use both at and sugar for fuel more effectively.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Type 2 Diabetes is Reversible. It is that simple. Many healthcare practitioners have been taught that you cannot reverse the disease, it will simply get put into remission, don't believe it. I have seen in my own experience and through the results of several clinical trials that a person who is classified as type 2 diabetic can fix their metabolism and have a completely healthy blood sugar profile in as little as 4 weeks with a strategic nutrition, exercise, and lifestyle approach.
People often say that nutrition is 80% and exercise is 20%. Nutrition is always most important, but that true contribution will depend on your goals. With type 2 diabetes, I think that number is closer to 60% nutrition and 40% exercise, because exercise is a very useful treatment for jump starting metabolism and getting the body back working properly.
Poor mitochondrial function is the hallmark characteristic of type 2 diabetes at the cellular level. Improving the function of the mitochondria relies on restricting carbohydrates so that insulin levels will drop and the body will be forced to metabolize fat for fuel. For someone who is not on medication the best approach is probably a ketogenic type of diet.
However, many type 2 diabetics are on hypoglycemic medication and this type of diet can lead to extremely low energy and could actually put them at risk for a hypoglycemic event, which we definitely want to avoid.
Tune into the episode to hear my full recommendations about how to approach your nutrition if you goal is to improve your metabolism and reverse type 2 diabetes. This information holds true for those who are diagnosed with diabetes along with those who are on the spectrum towards the development of type 2 diabetes that we discussed in the previous episode.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Type 2 diabetes is a debilitating disease that affects millions. However, it doesn’t happen overnight. There is a slow and gradual process that occurs as someone goes from being completely healthy, to pre-diabetic, to full blown diabetic. The problem is that most people are not even aware that they are pre-diabetic and that they have underlying metabolic dysfunction.
In this episode, I detail the progression from a healthy individual to type 2 diabetic. I talk about how the muscles and liver begin to lose responsiveness to the signal that insulin is giving when it attaches to the cells and how that eventually leads to the destruction of the pancreas, which eventually leads to complete metabolic dysregulation, insulin dependency and the downstream consequences of poorly controlled type 2 diabetes. I am positive that you or someone you know is somewhere far along in this process. Please tune in and take in this information and share it with others who it might also be able to benefit.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Type 2 Diabetes affects 29 million Americans in the United States, approximately 10% of the population. Individuals with type 2 diabetes account for over 300 billion dollars in healthcare spending each year.
However, there is a much bigger problem that is destroying the health of over 80 million Americans and 90% of people who are dealing with this condition don’t even know they have it: pre-diabetes.
Today we are going to talk about the health effects of prediabetes and why I believe this is the biggest problem facing the health of our nation.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
What you are eating can be the absolute key to squashing inflammation and overcoming the pain, fatigue, and brain fog. However, sometimes our bodies need some extra help to provide some immediate relief and get back to a functional state. In this episode, I talk about some of the best supplements that are clinically proven to reduce pain and inflammation.
Three of the supplements that we will be talking about are more common so you have probably heard of them before. Another one is less common and I am almost positive that you have not heard of the specific form that I recommend. I didn’t actually plan to talk about the 5th supplement, but it worked its way into the episode and I just went with it. If you are dealing with inflammation and pain and are looking for something to provide you some immediate relief, you definitely don’t want to miss this episode.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
When it comes to reducing inflammation in the body, the first place that you have to look is your diet. We have to remove inflammation causing foods, and replace them with foods that help to calm inflammation and balance out our body’s immune response.
In this episode, I am going to provide a basic outline of what that dietary patterns looks like. I talk about what foods to avoid, which ones to include, and how to structure the nutritional approach from a general perspective. This episode is filled with practical information that you can start implementing today.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
By now, you have probably heard of the term inflammation. All of us in the natural health space are guilty of using this word far too much and often times out of context.
Many people think that inflammation is bad, however, it is actually a very necessary and positive natural healing response of the body that is absolutely necessary for fighting off infections, cancerous cells, and repairing tissue.
In this episode, I will talk about what happens when inflammation takes over the body and starts to cause damage rather than heal.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
In this episode we are going to continue the theme about high fat and ketogenic diets and talk about how genetics can influence our response to fat consumption. We have known about bio-individuality going back 1000s of years to Ayruvedic medicine, however, the mapping of the human genome and ongoing research is now giving us some very detailed information about how an individual might respond to a specific treatment.
Today, we are going to talk about the APOE gene which regulates the ApoE protein which is involved in the transport, uptake, and excretion of fat and cholesterol in our blood, but more importantly in our brain. Carriers of specific types of this gene are going to be at significantly increased risk of heart disease and Alzheimer’s disease if they follow a higher fat dietary pattern compared to the majority of the population. The information in this podcast is part of a new field of nutrition called nutritional genomics, where we will be able to determine the best diet for YOU, based on your genes.
In the last episode of the podcast we talked about who might be able to benefit most from a ketogenic diet and who might want to avoid the diet. This episode is directed at those people who might be able to gain a lot from ketogenic dieting.
This diet can have some incredible benefits, however, the way many people are following it, can also lead to some undesired side effects. In today’s episode I cover some simple tips on how to get the most from a ketogenic diet. In my opinion, the rapid weight loss that many people experience from following this type of diet can be very misleading, especially for those who equate weight loss to health.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
The ketogenic diet is the most popular diet craze in 2017, but should you try it?
The truth is, this is an extreme diet pattern that has the potential to be a powerful healing tool, or a diet strategy that does more harm than good. It depends on who you are.
In this episode I talk about who might benefit most from following a ketogenic diet pattern and who might want to exercise caution when trying to adopt this diet strategy.
If you have thought about following a ketogenic diet or if anyone you know follows a ketogenic diet, this episode is for you.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
In Part 5 of this optimize your testosterone series, I am going to cover some supplements that might be helpful for boosting testosterone. Many of these supplements were covered on previous episodes of Your Nutrition Prescription which is good, it means that we are building a library of information for you all. This is the final piece of the puzzle when it comes to natural testosterone optimization and you don’t want to miss out on this information
Exercise boosts testosterone right? Not exactly. Exercises that are catabolic, meaning they lead to tissue breakdown, can actually reduce testosterone rather than increase it. That is why we want to focus on anabolic types of exercise to maintain healthy testosterone levels.
Getting the right types of exercise can have dramatic positive effects on testosterone levels. We also want to make sure that we balance this with proper recovery (aka sleep) to get the full anabolic testosterone boosting effects.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Food is always first. Food can help you to drop body fat and provide the building blocks and cofactors to help your body produce optimal levels of testosterone. You can give your body a major boost by strategically choosing some testosterone boosting foods.
In this episode I will discuss the foods that will give you the zinc, healthy fats, and aromatase inhibiting nutrients to help you optimize your testosterone level.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
The body is an intelligent system that tightly regulates hormone production, including testosterone. If your hormones are out of balance (too high or too low), there is likely one or a few underlying reasons why the body is producing less testosterone.
In this episode I discuss some of those reasons which include excessive cortisol production, vitamin and mineral deficiencies, and too much conversion of testosterone into estrogen. Understanding WHY testosterone can be low, is important to understanding HOW to increase it. Tune into this episode to find out more.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Do you have low T? Since 2001 the number of men on testosterone replacement therapy has tripled. Testosterone replacement can improve energy, mood, and sex drive but is it safe? Why is testosterone low in the first place? What else can be done to boost testosterone besides replacement therapy?
This week I am going to answer all of your questions on testosterone in this 5 part series on Optimizing your Testosterone Naturally. If you or someone you know is dealing with symptoms of low testosterone such as low energy, low sex drive, low mood, please tune in and share this podcast with them. You don’t want to miss this potentially life changing information.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
I cringe every time that someone tells me that their weight loss plan consists of exercise without a change in their diet. While you can definitely will your way towards weight loss with exercise, it is very challenging to truly “melt the pounds off”.
Most of us overestimate the number of calories that we burned through exercise and then tend to overcompensate with our eating. We are also more hungry when we do high levels of exercise, and our bodies even adapt to unconsciously move less throughout the rest of the day. Tune into to today’s episode of Your Nutrition Prescription to learn more about why exercise is a bad weight loss strategy and what you can do instead.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Broccoli is one of the healthiest foods on the planet. It is rich in chlogophyll, indole-3-carbinol, carotenoids, vitamin K, and the powerhouse nutrient sulphurophane. The combination of nutrients in broccoli make it a powerful food to protect against the development of cancer and to aid the liver in detoxifying the blood.
However, if you don’t eat broccoli right you will be missing out on a lot of the benefits of this amazing superfood. In this episode I am going to share with you how to get the most nutrition from your broccoli and tell you about another food that is related to broccoli and is actually a lot more nutritious ounce for ounce.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
You don’t have to spend 90 minutes in the gym 6 days per week to get great results from a fitness routine. Believe it or not, you can get pretty good results in just 3 hours per week. The key is to focus on the types of training that are going to give you the most bang for your buck and change your metabolism in a way that getting and staying lean becomes easier than ever before.
In this episode I will briefly outline the training routine that I shift to when I am low on time and the same type of routine that I recommend to clients who have very little time to devote to exercise, or just want to make their routine more efficient.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Zinc is involved in hundreds of processes in the body from protein synthesis, to DNA repair, to immune system function. To carry out these functions at optimal capacity, it is important that we are not lacking in zinc. This is especially important since the body has no zinc storage mechanisms.
In this episode of Your Nutrition Prescription, I will cover zinc needs in the human body, primary sources of zinc, and recommendations for who might want to use a zinc supplement. You don’t want to miss this valuable information about one of our body’s most important minerals.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
If you are trying to lose weight, you have to eat less calories than you burn, it is that simple. To maximize success, we want to stack all of the chips in our favor. In this episode, I talk about some extremely simple ways to help you create the negative energy balance that leads to weight loss.
Things as simple as using smaller plates, and utensils could mean the difference between finally making progress towards your goals continuing to ride the weight cycling roller coaster.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
On this episode of Your Nutrition Prescription we are going to discuss a report published in 2016 in the British Medical Journal by researchers out of Johns Hopkins University that examined the leading causes of death in the US and found that medical error was #3 on that list.
In this episode I discuss this finding and how understanding this about the medical system is what led me to follow the career path that I am on today.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
On this episode of Your Nutrition Prescription we are going to dive into omega-3 fats. We are going to talk about what they do in the body, the different forms of omega-3 fats, and who might be able to benefit from supplementing with omega-3 fats.
I am also going to give you some tips about how to choose the best supplements and how to choose the proper dose of Omega-3 fats that is right for you. If you are taking a fish oil supplement or have ever considered one, you should check out this episode.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
On this episode of “Your Nutrition Prescription” we are doing a superfood spotlight and talking about the health benefits of one of the most underrated foods, in my opinion: mushrooms.
Although there are several varieties of mushrooms each with their own specific nutritional properties, today we are going to be discussing regular old white button mushrooms. These mushrooms have powerful immune boosting effects and even have compounds that specifically protect against the development of breast cancer.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Stress; the word has such a negative connotation in our society. In nature, stress that is not deadly, actually makes organisms stronger. On this episode of “Your Nutrition Prescription” we are going to talk about Xenohormesis, a term that describes the health benefits that we can gain through eating plants that have overcome stressful environments.
My goal with this episode is to help you to perceive stress in a different way, so that you can use the stressful situations in your life to overcome and grow as a person. Stressful situations are going to come and go in life. The key is to not letting these situations break you and instead use these opportunities to dig in and use the heightened sense of awareness that stress brings to become a better you.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
On this episode of Your Nutrition Prescription we are going to talk unhealthy vegans and the dangers of diet labels.
This episode was inspired by a paper published earlier this year that compared cardiovascular disease rates among a huge sample of health professionals who followed a healthy plant-based diet strategy vs. an unhealthy plant-based diet strategy vs. an animal based dietary pattern. The results are pretty shocking and they point to something that I see as a problem in the nutrition space: fixation on diet labels and dogma rather individualized science-based nutrition.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
On this episode of Your Nutrition Prescription we are talking about the health benefits of magnesium, a mineral that over 50% of the US population is deficient in.
Epsom salt (magnesium sulfate) has been used for its far reaching health benefits for thousands of years, long before the actual classification of magnesium as a mineral. Magnesium is used in every single cell in the body for various processes from reducing inflammation, improving glucose uptake, and DNA repair. It also helps to calm down the nervous system, which is something that has become increasingly important in the high stress fast paced 21st century society.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
On this episode of Your Nutrition Prescription we are doing a superfood spotlight and talking about the health benefits of one of my favorite vegetables: garlic.
Garlic has been used medicinally for thousands of years and the scientific studies that demonstrate the myriad of health benefits of garlic are nothing short of extraordinary. From reducing blood pressure, reducing cholesterol, and preventing the common cold, garlic is a nutritional powerhouse and I am excited to share some of this information with you in this episode!
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
It's Motivation Monday!
On this episode of Your Nutrition Prescription we are going to talk about the importance of creating a vision.
A vision is important for 2 reasons. First, you have to see yourself reaching our goals before you can achieve them. Second, the vision is what helps you to attach a strong emotion to your goals. In this episode I talk about the importance of the vision and I give some examples of how to create a vision that will inspire you to take action and follow through with your plan towards success.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
In this episode of Your Nutrition Prescription we are going to talk about nutrition propaganda. Propaganda is defined as is information that is not objective and is used primarily to influence an audience and further an agenda. Propaganda seems to be rampant in the nutrition world and in this episode I want to talk about it. I will specifically discuss the documentary “What the Health”.
There are many people and organizations that present nutrition information as educational, but are actually promoting an agenda and providing information that is false or misrepresented. I really don’t like this and I want to discuss it so that you can be better able to recognize it when it happens.
Bottom line: everyone is different. There is no one diet for everyone. If someone is promoting their diet as such, I recommend you get your nutrition advice/programs elsewhere.
For more information check me out on social media.
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
In this episode of Your Nutrition Prescription we are going to talk about three nutrients that are clinically proven to improve insulin sensitivity.
Insulin resistance, carbohydrate intolerance, or prediabetes is a condition that plagues about 40% of the US population. Improving insulin sensitivity requires improving the body’s ability to use sugar at the cellular level.
Almost every diabetic client that I work with is on a number of supplements that are 1) not clinically proven to be effective for improving insulin sensitivity OR 2) not dosed properly. I want to clear some of that noise up with this episode and present to you three supplements that are clinically proven to improve blood sugar control that I recommend for those who have already changed their diet and exercise plan and need some additional help with getting their blood sugar in check.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
In this episode of Your Nutrition Prescription we are going talk all about Vitamin C.
I am going to review the health enhancing properties of this diverse vitamin, we are going to highlight some controversy surrounding Vitamin C and nobel prize winner Linus Pauling and even cover some new research that implicates Vitamin C as a potential treatment modality for cancer.
I will give a list of the top vitamin C containing foods and some tips for how to use it as a supplement if you choose to go that route.
To connect with me follow me on social media:
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
In this episode of Your Nutrition Prescription we are going to get deep about the health benefits of eating berries.
We will discuss the phytochemicals such as anthocyanins, and ellagic acid that are responsible for the heart, blood vessel, brain, and cancer protective effects of berries. I will also give you some tips on how to incorporate berries into your daily routine and how to choose the berries that are going to have maximum health benefits.
To connect follow me on social media of visit my website.
Instagram: @DrAdrianChavez
Facebook: Facebook.com/AdrianCPhd
Website: www.DrAdrianChavez.com
Welcome to the very first episode of Your Nutrition Prescription!!
My name is Adrian Chavez and I have a PhD in Nutrition and my goal is to give you short, informative episodes that you can easily add into your daily routine to help you learn about nutrition and your body to be able to take control of your health.
Sadly, the government isn't looking out for your health of you and your family, the medical system is definitely not trying to to keep well, so it is up to you to become educated about your body and how what you put into it affects your well-being.
I am excited to bring you this podcast and I hope that you find value from these episode.
-Dr. Chavez
To connect with me follow me on social media.
Facebook: Facebook.com/AdrianCPhD
Instagram: @DrAdrianChavez
Website: www.DrAdrianChavez.com