Master Your Health Podcast

Latest Episodes:

32: Calories & Macros 101 May 25, 2020

Show notes

There are three basic components to every diet: carbs, protein, and fat. These macro nutrients that make up our food can be tracked and consumed strategically in order to optimize performance and hit goals (although it's not necessary for success). Additionally, short-term tracking of calories and macros can help lead to a to a more balanced diet and better body composition change. In this episode we dive into why tracking calories and macros can be helpful for some, how to calculate the correct amounts for you, when to adjust, and more.

In this episode you'll learn:

Why tracking macros can be helpful
About IIFYM (if it fits your macros) and how it works
That tracking macros can help you find where you're at
Why protein is such an important macro nutrient
How protein intake affects muscle
What carbohydrates are and how they're stored
When is the optimal time of day to eat your carbs
About carb cycling
A few different option for macro ratios
What net carbs are (usually for keto)
About fats and why your body needs them
What some side effects are of not getting enough fat
About the ideal range of dietary fat for most people
How to calculate your macros
About online calculators
About TDEE (total daily energy expenditure)
General equations for calculation macros
A few accurate ways to measure body fat percentage
About the Mifflin-St Jeor equation and the Katch-McArdle equation
Why it's important to not over-exercise
That it can be helpful to take a weekly average for weight
How to work out your macros starting with calorie intake
What lean body mass is and how to calculate it
Some myths about eating a high protein diet
How to find the right amount of carbs for you
Low carb vs keto
Why cookie cutter diet models aren't effective
About portion control and how tracking can help with it

Studies:

In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything. https://pubmed.ncbi.nlm.nih.gov/16002798/

Studies show that protein is by far the most filling. It helps you feel more full — with less food https://pubmed.ncbi.nlm.nih.gov/15466943/
"Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance" https://journals.humankinetics.com/view/journals/ijsnem/28/2/article-p170.xml
"A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes"https://journals.humankinetics.com/view/journals/ijsnem/24/2/article-p127.xml
A high protein diet can worsen kidney function for people that already have kidney disease, but it does not affect kidney function in healthy adults. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6236074/

A meta-analysis actually concluded that high-protein is actually favorable and not detrimental to bone health. https://academic.oup.com/ajcn/article/105/6/1528/4633993

31: Reverse Dieting: Is It Right for You? May 18, 2020

Show notes

If you have stubborn body fat that won't budge, have recently lost a lot of weight and hit a plateau, or are in the bodybuilding community, reverse dieting may be an effective means to help you accomplish your goals. In this blitz episode we discuss all things reverse dieting including what exactly it is and why it can work for certain people. We also break down multiple health benefits of effective reverse dieting, including restored metabolic health and increased energy levels/metabolism.

In this episode you'll learn:

What reverse dieting is and how it works
3 types of people reverse dieting can be effective for
About metabolic adaptation
How reverse dieting can help with finding maintenance levels
About the effects of dieting on the body
What non-exercise activity thermogenesis (NEAT) is
About the leptin hormone and how it affects your appetite
Why restrictive eating can potentially lead to binge eating
Alternative ways to track progress other than the scale
How to increase calories for reverse dieting
That your baseline caloric level will change
Why everyone's experience with reverse dieting is different
Where your calorie additions should ideally be coming from
Why tracking is so important for reverse dieting
About some benefits of reverse dieting

Studies:

This is from a study in 2014: "Energy restriction is accompanied by changes in circulating hormones, mitochondrial efficiency, and energy expenditure that serve to minimize the energy deficit, attenuate weight loss, and promote weight regain…"
"Metabolic adaptation to weight loss: implications for the athlete" 2014 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/

Additional studies:

30: 16 Science-Backed Tips for Sustainable Fat Loss May 11, 2020

Show notes

When it comes to working towards long-term fat loss, it can be frustrating if you don't have the tools and knowledge to set yourself up for success. In this episode, we dive into all things fat loss including common obstacles that can inhibit it, and healthy ways to achieve and optimize fat loss goals. We also cover what the difference is between weight loss vs fat loss, how stress plays a role, and so much more that will help give you an edge when it comes to losing fat safely and feeling your best.

In this episode you'll learn:

Healthy ways to measure your success when it comes to fat loss
About why eating in a moderate calorie deficit is crucial for fat loss
Why you don't want to eat too low calorie
That basal metabolic rate and total daily energy expenditure are important if you're tracking macros and calories
What basal metabolic rate means
Why tracking calories and macros is helpful for long-term weight loss
Start tracking everything that makes you feel good, bad, etc.
About portion control and its role in fat loss
Why eating less refined foods and more whole foods is critical to healthy weight loss
About the 80/20 rule and how it can be helpful
Why eating fat doesn't make you fat
Why a "sad" salad is not nearly as effective as a more filling salad
Some healthy fats to incorporate into your routine
That it's critical to eat plenty of protein, produce, and fiber throughout the day
Why it's better to eat fruit after your workout and veggies at all times of the day
Why a nutrition plan is so much more effective than a short-term, restrictive diet plan
About obesogenic environments and why they can make it more difficult to maintain a healthy weight
Tips for how to overcome an obesogenic environment
About compensatory physiological adaptations and how they affect your hunger levels
Why it's critical to properly adjust your calorie levels as you lose weight
The difference between tracking body composition and tracking weight
That chewing your food is crucial for breaking down your food and healthy digestion
What nutrient timing is and how it can help optimize weight loss
That stress can play a huge role in multiple aspects of your health
Tips for maintaining healthy insulin levels
That maintaining hormone levels is imperative to healthy fat loss
What xenoestrogens are and how they can affect hormone levels and weight
Ways to avoid leptin sensitivity
About hunger hormones like ghrelin and neuropeptide Y and ways to optimize them
Why sugary drinks like fruit juices are not helpful for weight loss
About intermittent fasting to help with fat loss
Ways to address and optimize gut health
That the supplement glutamine can be helpful
Why choosing smaller plates and silverware can be helpful with portion control
That sprinting is extremely effective for fat loss
References:

If you need help with calculating macros/calories, contact Chris here: Chris Rocchio on Instagram | masteryourhealth.net

Master Your Health Episode:

Things Preventing You From Reaching Your Goals (Stress)

Gut health pt 1

Gut Health pt 2 w Mary Pardee

How to Set the Stage for Better Sleep

Products:

Oura sleep tracking ring

Sources:

"Diets w/ a lot of ultra-processed-foods caused excess calorie intake which in turn led to weight gain unlike the unprocessed food diet." https://osf.io/preprints/nutrixiv/w3zh2

Feb 2019 study published in the journal of the American medical association linked an increase in consumption of ultra processed foods w with a higher risk of all-cause mortality. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2723626

"Dieting: proxy or cause of future weight gain?" 2015 https://www.ncbi.nlm.nih.gov/pubmed/25614200

"Dieting and restrained eating as prospective predictors of weight gain" 2013 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3759019/

"Physiological adaptations to weight loss and factors favouring weight regain" 2015 https://www.nature.com/articles/ijo201559

"Weight loss, weight maintenance, and adaptive thermogenesis" 2013 https://academic.oup.com/ajcn/article/97/5/990/4577235

"Effect of physical activity on weight loss, energy expenditure, and energy intake during diet induced weight loss." 2014 https://www.ncbi.nlm.nih.gov/pubmed/23804562

"Eating slowly led to decreases in energy intake within meals in healthy women." https://www.ncbi.nlm.nih.gov/pubmed/18589027

"Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1." 21010 https://www.ncbi.nlm.nih.gov/pubmed/19875483

"Increased chewing reduces energy intake, but not postprandial glucose and insulin, in healthy weight and overweight young adults." 2019 https://www.ncbi.nlm.nih.gov/pubmed/29767425

"Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating" 2013 https://academic.oup.com/ajcn/article/97/4/728/4577025

"The effect of protein timing on muscle strength and hypertrophy: a meta-analysis." 2013 https://www.ncbi.nlm.nih.gov/pubmed/24299050

"Pre- versus post-exercise protein intake has similar effects on muscular adaptations" 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

"International society of sports nutrition position stand: nutrient timing" 2017 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4

One study found leptin levels in obese patients were 4x higher than those at normal weight https://www.ncbi.nlm.nih.gov/pubmed/8532024/

Glutamine has been shown to be a promising therapeutic approach to stimulating insulin secretion in obesity and type 2 diabetes patients. https://www.ncbi.nlm.nih.gov/pubmed/19056578

Glutamine can reduce Firmicutes by balancing out the ratio between them and another class of bacteria, Bacteroidetes, which in turn can also decrease the amount of ghrelin and leptin-mimicking secretions that come from this class of bacteria. https://www.ncbi.nlm.nih.gov/pubmed/2593349

29: Artificial Sweeteners -- Are They Safe? May 04, 2020

Show notes

You're probably familiar with the bright, multi-colored packets of sweetener placed on the table at restaurants, but do you actually know what they are? Oftentimes these packets are filled with artificial sweeteners that can have a wide range of pros and cons, depending on which you choose. In this episode, we take a deep dive into the research behind 8 non nutritive artificial sweeteners that the FDA has deemed, "generally recognized as safe" and analyze both sides of the argument so that you can make the best decisions for you, in addition to sharing tips on for sugar cravings and ways to sweeten your food more naturally. In this episode you'll learn: -About different names for artificial sweeteners like NNS (non-nutritive sweeteners) and NAS (non caloric artificial sweeteners or non caloric high intensity sweeteners) -About neotame -That artificial sweeteners have a more intense sweetness than table sugar -Which 8 non-nutritive sweeteners the FDA lists as generally safe for humans -How the FDA determines an artificial sweetener as safe -How randomized control trials and observational studies are executed -About some different types of scientific trials and why certain ones are more reliable than others -That artificial sweeteners have been shown in some studies to help with weight loss -Why it's so important to know who is funding a study and what their interests may be -Why artificial sweeteners may be throwing off the balance of your body and metabolic processes -About some negative effects of artificial sweeteners shown in rat studies -How the brain how been shown to react to artificial sweeteners compared to sugar -About how some artificial sweeteners may affect obesity and diabetes -How artificial sweeteners play a role in cravings -What metabolic disease is -About Saccharin aka Sweet N Low and Aspartame and studies that have explored their possible link to cancer risk -How artificial sweeteners have been shown to affect gut health in mice and humans -That aspartame may affect cognitive function -About the artificial sweetener acesulfame K and what some mice studies have shown -Some studies on Sucralose aka Splenda and what they've found -Why you may not want to bake with Sucralose aka Splenda or use it in high heat cooking -About Saccharin aka Sweet N Low -That neotame is a variation of aspartame -Which artificial sweeteners are best if using in for high heat -About the sneaky reason neotame often isn't required to be labeled in products -About steviol glycosides aka stevia -Why stevia extract drops and powder are safer than the whole leaf itself -About the sweetener Luo Han Guo aka monk fruit extract and how it's made -That Monk Fruit gets its sweet flavor from antioxidants called mogrosides -About sugar alcohols such as xylitol, sorbitol, and erythritol and their possible benefits -That sugar alcohols may actually have a prebiotic effect -About some of Amanda and Chris' favorite ways to sweeten food and drinks like maple syrup, honey, dates, and more -Some benefits of using honey in moderation -Tips for reducing sugar cravings -That Glutamine may help with sugar cravings -About personalized nutrition -Why it's so important to listen to your own body and adapt your diet accordingly References: Detox Episode: Understanding Detoxification & Natural Ways to Support the process with Tyler Jean https://masteryourhealth.net/episode-15-understand-detoxification-natural-ways-to-support-the-process-with-tyler-jean/ Studies: "Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial." https://www.ncbi.nlm.nih.gov/pubmed/22301929 "Sucrose compared with artificial sweeteners: different effects on ad libitum food intake and body weight after 10 wk of supplementation in overweight subjects." 2002 https://www.ncbi.nlm.nih.gov/pubmed/12324283 Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies" https://www.cmaj.ca/content/189/28/E929 "Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studies." https://www.ncbi.nlm.nih.gov/pubmed/?term=Low-calorie+sweeteners+and+body+weight+and+composition%3A+a+meta-analysis+of+randomized+controlled+trials+and+prospective+cohort+studies. "Does low-energy sweetener consumption affect energy intake and body weight? A systematic review, including meta-analyses, of the evidence from human and animal studies" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4786736/pdf/ijo2015177a.pdf "The effects of water and non‐nutritive sweetened beverages on weight loss during a 12‐week weight loss treatment program" 2014 https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20737 "A review of the effectiveness of aspartame in helping with weight control" 2006 https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2006.00564.x "Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial." 2012 https://www.ncbi.nlm.nih.gov/pubmed/22301929 "Sweetness and food preference." 2012 https://www.ncbi.nlm.nih.gov/pubmed/22573785 Less secretion of hormones that regulate satiation and glucose balance https://www.ncbi.nlm.nih.gov/pubmed/22561130 https://www.ncbi.nlm.nih.gov/pubmed/20060008 https://www.ncbi.nlm.nih.gov/pubmed/15111986/ Two studies used MRI scans to measure the brain's reaction to different solutions: https://www.ncbi.nlm.nih.gov/pubmed/22583859 https://www.ncbi.nlm.nih.gov/pubmed/22178008 "Artificial sweeteners as a sugar substitute: Are they really safe?" 2016 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/ "Non-nutritive sweeteners: evidence for benefit vs. risk." 2014 https://www.ncbi.nlm.nih.gov/pubmed/24345988 "Artificially sweetened beverages--do they influence cardiometabolic risk?" 2013 https://www.ncbi.nlm.nih.gov/pubmed/24190652 "Non-nutritive sweeteners: review and update." 2013 https://www.ncbi.nlm.nih.gov/pubmed/23845273 "Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements." 2103 https://www.ncbi.nlm.nih.gov/pubmed/2385026 "Low-calorie sweetener use and energy balance: Results from experimental studies in animals, and large-scale prospective studies in humans." https://www.ncbi.nlm.nih.gov/pubmed/27129676 "Low-calorie sweetener use and energy balance: Results from experimental studies in animals, and large-scale prospective studies in humans." https://www.ncbi.nlm.nih.gov/pubmed/27129676 "Nonnutritive Sweeteners in Weight Management and Chronic Disease: A Review." https://www.ncbi.nlm.nih.gov/pubmed/29570245 "Effect of the artificial sweetener, sucralose, on gastric emptying and incretin hormone release in healthy subjects." https://www.ncbi.nlm.nih.gov/pubmed/19221011 "Effect of the artificial sweetener, sucralose, on small intestinal glucose absorption in healthy human subjects." https://www.ncbi.nlm.nih.gov/pubmed/20420761 "Effects of oral ingestion of sucralose on gut hormone response and appetite in healthy normal-weight subjects." https://www.ncbi.nlm.nih.gov/pubmed/21245879 "Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements." 2013 https://www.ncbi.nlm.nih.gov/pubmed/23850261 "Artificially sweetened beverages--do they influence cardiometabolic risk? 2013 https://www.ncbi.nlm.nih.gov/pubmed/24190652 "Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues." 2103 https://www.ncbi.nlm.nih.gov/pubmed/23891579 "Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies" https://www.cmaj.ca/content/189/28/E929 "First Experimental Demonstration of the Multipotential Carcinogenic Effects of Aspartame Administered in the Feed to Sprague-Dawley Rats" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1392232/ "NTP report on the toxicology studies of aspartame in genetically modified and N2-deficient mice and carcinogenicity studies of aspartame in genetically modified mice (feed studies)." https://www.ncbi.nlm.nih.gov/pubmed/18685711 "Consumption of aspartame-containing beverages and incidence of hematopoietic and brain malignancies." https://www.ncbi.nlm.nih.gov/pubmed/16985027 "Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues." https://www.ncbi.nlm.nih.gov/pubmed/23891579 Aspartame and Risk of Cancer: A Meta-analytic Review 2013 https://www.researchgate.net/publication/263431436_Aspartame_and_Risk_of_Cancer_A_Meta-analytic_Review "EFSA's toxicological assessment of aspartame: was it even-handedly trying to identify possible unreliable positives and unreliable negatives?" https://archpublichealth.biomedcentral.com/articles/10.1186/s13690-019-0355-z "Artificial Sweeteners and Cancer" https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet Nature - "Artificial sweeteners induce glucose intolerance by altering the gut microbiota." https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=2ahUKEwiTy7vMsITpAhWgHTQIHaF7BGAQFjABegQIBRAB&url=https%3A%2F%2Fgenie.weizmann.ac.il%2Fpubs%2F2014_nature.pdf&usg=AOvVaw3BmRT9_sSZe59U1zmUtYFt "Neurobehavioral Effects of Aspartame Consumption" 2017 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5617129/ "Neurophysiological symptoms and aspartame: What is the connection?" 2018 https://www.ncbi.nlm.nih.gov/pubmed/28198207 "The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464538/ There are several studies in rodents showing altered gut bacteria: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522834/pdf/fphys-08-00487.pdf https://www.ncbi.nlm.nih.gov/pubmed/28587159 When heated, Splenda was found to degrade and release harmful chloropropanols at high temperatures: https://www.ncbi.nlm.nih.gov/pubmed/24219506 http://www.scielo.br/pdf/eq/v34n4/a02v34n4.pdf 2013 Study - Steviol Glycoside, as well as stevioside and rebaudioside A (similar sweeteners) are not genotoxic. https://www.sciencedirect.com/science/article/pii/S0278691512007533?via%3Dihub According to a 2009 study, monk fruit gets its sweetness from antioxidants. The study found monk fruit extract has the potential to be a low-glycemic natural sweetener. https://pubmed.ncbi.nlm.nih.gov/21351724/ A 2013 study concluded that mogrosides may help reduce oxidative stress. Now it's not certain if the monk fruit sweetener has the same benefits but the study shows monk fruit's potential https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854338/ Long term human study on xylitol found no adverse effects other than GI distress, which dissipated after a couple months https://www.sciencedirect.com/science/article/pii/0308814685901177 The GI distress mostly comes from fermentation of the SAs by gut bacteria, which can cause gas and bloating https://www.ncbi.nlm.nih.gov/pubmed/24336061 http://archive.diabetes.ca/files/SugarAlcohols--Wolever--CJDDecember2002.pdf Doesn't seem to bring about the possible metabolic confusion we discussed earlier, but lacking studies http://archive.diabetes.ca/files/SugarAlcohols--Wolever--CJDDecember2002.pdf https://www.ncbi.nlm.nih.gov/pubmed/22832597 https://www.ncbi.nlm.nih.gov/pubmed/21765599 https://www.ncbi.nlm.nih.gov/pubmed/21434778 A few studies indicate that sugar alcohols may have a prebiotic effect. https://www.ncbi.nlm.nih.gov/pubmed/4076932 "Intake of artificially sweetened soft drinks and risk of preterm delivery: a prospective cohort study in 59,334 Danish pregnant women." 2010 https://www.ncbi.nlm.nih.gov/pubmed/20592133 "Association between intake of artificially sweetened and sugar-sweetened beverages and preterm delivery: a large prospective cohort study." 2012 https://www.ncbi.nlm.nih.gov/pubmed/22854404 "Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues." https://www.ncbi.nlm.nih.gov/pubmed/23891579 Additional Studies/Resources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737213/ https://www.sciencedirect.com/science/article/pii/S0278691518308780 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2670679/ https://www.ncbi.nlm.nih.gov/pubmed/?term=sucralose+metabolism+and+pharmacokinetics+in+man https://academic.oup.com/nutritionreviews/article/74/11/670/2281652 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017827/ https://academic.oup.com/nutritionreviews/article/74/11/670/2281652 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/

Full show notes at the publisher

28: Things Preventing You From Reaching Your Goals Apr 28, 2020

Show notes

Everyone has different goals for themselves in life, whether they're fitness/health related or not, and that's a great thing! However when it comes to accomplishing goals there are many obstacles that can get in the way and delay progress. The good news is that there are also plenty of strategies to help combat these obstacles and set yourself up for success so that you can focus on what you want to achieve. In this episode we share 11 things that could be getting in the way of your goals, from everything to chronic stress, sleep, self-sabotage, and more.

In this episode you'll learn:

About the difference between acute and chronic stress and how it can affect your goals
That too much cortisol in your blood can lead to issues like weight gain
About insulin and the role it plays in the body
How stress can be linked to food cravings
Why it's crucial for muscle gain to also know when to rest
That inadequate sleep could be getting in the way of your goals
About what sleep variability is and why it's important
Why it's beneficial to go to sleep and wake up at the same time everyday
Strategies to handle a lack of social support when it comes to accomplishing your goals
Ways to help find a strong support system to support your goals
How the all or nothing mentality/perfectionism can get in the way
Why having a plan is critical to success
That it's important to set specific and achievable goals
Why it helps to physically write down your goals
About the balance between having a workout variation but still sticking with your programs
Ways to help balance eating varied nutrient-dense whole foods and not going overboard
About the importance of not relying solely on supplements for nutrients
How a bad environment can get in the way of your goals and how a positive environment can help
That it's crucial to check your ego in order to achieve your goals
About self-sabotage and how it could be getting in the way
Why you shouldn't allow distractions to impair your progress

References:

Sleep episode - https://masteryourhealth.net/episode-19-how-to-set-the-stage-for-better-sleep/

Podcast library - https://masteryourhealth.net/podcast/

27: Common Food Additives - Should You Avoid Them? Apr 12, 2020

Show notes

While of course living an 80/20 or even 90/10 lifestyle leaves room for the occasional processed treat that may contain a few additives, it is important to know what is in the food that you eat on a regular basis and how it can affect you. When you take the time to thoroughly read all of the ingredients on a food label, how many of the words that you see are familiar, or that you can even pronounce? In this episode, we break down some of the most common food additives, how the scientific community classifies them, and what you should know about how they can affect the human body.

In this episode you'll learn:

-What artificial flavors are and how they affect your body

-About preservatives and why companies opt to use them

- How artificial flavors are made

- About Diacetyl, the products it is used in, and how heat affects it

- That flavored popcorn can have high amounts of Diacetyl

- How Amanda and Chris make homemade popcorn

- What monosodium glutamate (MSG) is and how it can affect the body

- About artificial food coloring and its common uses and effects

- About a few common foods that have artificial food coloring

- Details on some of the main artificial colors to look out for: red #40, blue #1, yellow #5 and #6, caramel color

- How artificial food colors can affect your genes

- What the FDA stamp of approval means

- About caramel color and it's possible health effects

- That artificial food colorings can promote hyperactivity in some

- About the link between food dyes and hyperactivity in children

- That there are some healthier choices when it comes to choosing sweets

- That food coloring may affect ADHD symptoms in children

- What it means when an artificial food dye crosses the blood/brain barrier

- How the EU handles artificial food coloring in their products

- How the elimination diet can help if you want to test how additives affect you

- About the preservative propionate and how it may affect blood sugar levels, insulin sensitivity, and more

- How the additives sodium nitrate and nitrite are made, what they're commonly in, and how they can affect the human body

- About sulfites and their link with asthma

- About the common preservatives BHA and BHT and how they have been shown to affect the human body

- How packaging additives like bisphenol can affect food and in turn, your body

- What BPS is compared to BPA

- Why it's better to avoid heating items that contain BPS and BPA

- About products that commonly contain phthalates and why you may want to avoid them

- Some common prefixes for parabens to look for

Studies:

For Diacetyl (2,3-butanedione)

For MSG:

Food Coloring

International Agency on the Identification of Carcinogenic Hazards to Humans: Agents Classified by the IARC Mongraphs, Volumes 1-125

Preservative Sources:

For BPA & BPS

26: The Science Behind Sprinting for Fat Loss Mar 29, 2020

Show notes

There are so many great ways to exercise, but sprinting is one of the best when it comes to getting the most bang-for-buck and optimizing the time you spend working out. Sprinting is an alternative that can help you maintain a solid level of fitness, even if you don't have access to a gym. Plus, there are a ton of health benefits from it. In this episode, we discuss the many health benefits of sprinting, why it's so efficient, specific details on how you can incorporate it in your routine, and more.

In this episode you'll learn:

Why sprints are one of the most effective exercises you can do
About the difference between LISS (Low Intensity Steady State) and HIIT (High Intensity Interval Training)
How interval training works
About how to find the best work to rest ratio and intensity levels for you
How sprints compare to steady state cardio
About EPOC (Excess Post Exercise Oxygen Consumption) or after-burn (the amount of energy you burn after a workout)
How cortisol can affect appetite
About the difference between anabolism and catabolism
Why sprints are one of the most bang-for-your-buck exercises
How many times a week to sprint if you're just starting out
About Amanda's go-to pyramid run (details below)
Why sprinting can lead to better body composition
Why sprinting can have a much greater effect in reducing belly fat than more moderate forms of exercise like aerobic training which is like steady state cardio
That there are 3 mechanisms behind the fat loss effects of sprint training - EPOC, reduced appetite, and increased fat burning
Why starting with stationary bike sprints is another good option
About the Wingate protocol
About descending distance protocol
About some explosive HIIT moves that you can do if you aren't able to sprint outdoors

Studies:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763312/

https://www.researchgate.net/publication/51575623_Repeated-Sprint_Ability_Part_II_Recommendations_for_Training

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465984/

https://www.ncbi.nlm.nih.gov/pubmed/22710610

https://www.ncbi.nlm.nih.gov/pubmed/22720138

https://www.ncbi.nlm.nih.gov/pubmed/27806634

Pyramid Workout:

3min run, 1 min rest, 2 min run, 1 min rest, 1 min sprint, 1 minute rest, (30 sec sprint, 30 sec rest X 4) (so ending with 4 30 second sprints)

Sprint Workouts Workout 1 Four all-out sprints in increasing distance order (100, 200, 300, 400 meters) or the reverse order. Rest intervals are 4 minutes following the 400, 3 minutes following the 300, and 2 minutes following the 200, and 1 minute after the 100. Workout 2 Six to ten repeats of 35-meter all-out sprints with 10-seconds rest. Workout 3 4-day-a week interval program: Day 1 & 3 - ten 30-second all-out sprints with 90 seconds active rest; Day 2 & 4 - do 6 intervals of 2 minutes at maximal speed followed by 90 seconds active rest; Workout 4 Six repeats of 30 second all out Sprints (~200m) w/ 30-45 second rests

25: Science-Backed Ways to Support Your Immune System Mar 23, 2020

Show notes

Having proper immune support and health is imperative to putting you in a better place to handle stress, sickness, or anything that life throws your way. There is a lot going on in the world right now, and while we certainly don't have the answers or a cure for Coronavirus, we do have science based studies that show there are ways to help reduce cortisol levels and support your immune system. In this episode we take a deep dive into all things immune-related and share our best research-backed tips to help you stay healthy and feel your best!

In this episode you'll learn:

Why smoking cigarettes or vaping nicotine can negatively impact your immune system
Why it's important to support your immune system with a wide variety of healthy foods, especially fruits and vegetables
That acute (moderate to vigorous intensity) exercise is beneficial to the immune system
That obesity and chronic inflammation can have an impact on immune function
Why it's so important to drink alcohol in moderation, especially when it comes to immune health
How alcohol can negatively affect different aspects of your health
Why it's important for immune function to find healthy ways to minimize chronic stress
A few ways Amanda and Chris deal with stress
About some supplements that have been shown to help promote relaxation and reduce cortisol (Magnesium, Ashwagandha, B Complex, Reishi, Omega 3, GABA, 5HTP, Theanine, Cava, Valerian Root, Lemon Balm)
The role caffeine can play in stress and immune health
Why maintaining connection with others is helpful for reducing cortisol levels
How activities like chewing gum and listening to music can help with stress
That quality sleep is crucial to preventing and fighting viruses
Why maintaining a healthy gut is imperative to nutrient absorption and immune health
That spending time outside can help your body synthesize vitamin D and help reduce the likelihood of you getting sick
About some foods that contain high amounts of vitamin D
How immune strength changes as you get older
About the lack of connection between weather and increased risk of sickness
That certain herbs can have antiviral properties and immunostimulatory effects

References:

Nicotine increases cortisol levels, while reducing B cell antibody formation and T cells' response to antigens: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352117/
A study in the American Journal of Medicine showed that moderate exercise reduced incidents of the cold: https://www.amjmed.com/article/S0002-9343(06)00782-0/fulltext
Epidemiologic studies consistently show decreased levels of inflammatory biomarkers in adults with higher levels of physical activity and fitness, even after adjustment for potential confounders such as BMI: https://www.sciencedirect.com/science/article/pii/S2095254618301005
High exercise training workloads, competition events, and the associated physiological, metabolic, and psychological stress are linked with transient immune perturbations, inflammation, oxidative stress, muscle damage, and increased illness risk: https://www.sciencedirect.com/science/article/pii/S2095254618301005

Strong evidence indicating that excess fat stores negatively impact immune function and defense from viruses or parasites in obese individuals: https://www.ncbi.nlm.nih.gov/pubmed/22414338
This study shows that there's a positive feedback loop between local inflammation in fat tissue and altered immune response, and both of these contribute to the development of related metabolic complications: https://www.ncbi.nlm.nih.gov/pubmed/22429824
Alcohol consumption does not have to be chronic to have negative health consequences: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/
Sleep strengthens T-cells, which are a type of immune cells that fight against regular pathogens: https://rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate
Meditation, breathing into diaphragm, yoga, mindfulness: https://www.sciencedirect.com/science/article/abs/pii/S002239561500206X

https://www.sciencedirect.com/science/article/abs/pii/S1555415516001732

Supplements: https://www.ncbi.nlm.nih.gov/pubmed/19865069
Exercise: https://www.ncbi.nlm.nih.gov/pubmed/12672148
Chewing gum may help lower cortisol levels: https://www.sciencedirect.com/science/article/abs/pii/S0195666312000943
Spend time with friends and family: https://www.ncbi.nlm.nih.gov/pubmed/10941275
Physical touch reduces salivary cortisol and increases oxytocin: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4323947/

https://www.ncbi.nlm.nih.gov/pubmed/19027101

Laughing: https://www.ncbi.nlm.nih.gov/pubmed/12652882
A 2010 randomized, double-blind, placebo-controlled trial published in the American Journal of Clinical Nutrition showed that vitamin D helped reduced your likelihood of developing the flu: https://www.ncbi.nlm.nih.gov/pubmed/20219962
Georgetown University Medical Center researchers found that sunlight, through a mechanism separate than vitamin D production, energizes T cells that play a central role in human immunity: https://gumc.georgetown.edu/news-release/sunlight-offers-surprise-benefit-it-energizes-infection-fighting-t-cells/
Herbs: https://www.ncbi.nlm.nih.gov/pubmed/11399518

24: How to Make New Habits Actually Stick with Sohee Lee, MS, CSCS*D, CISSN Mar 15, 2020

Show notes

Creating new habits and breaking old ones can be a difficult journey, especially if you don't have the right tools and information to support you along the way. Sohee Lee, who has an M.S. in Psychology from Arizona State University, is a Certified Strength & Conditioning Specialist and a Certified Sports Nutritionist, is a pro when it comes to fitness, nutrition, and tips for successfully creating new habits and breaking old ones. In this episode, Sohee shares about her experience with nutrition and fitness, why learning to manage your habits plays such an important role in reaching goals, tips to make new habits last long-term, and so much more.

In this episode you'll learn:

How Sohee got into online coaching
What some of the most common mistakes are when it comes to creating new habits
Why it's important to understand how behavior change works
Why it's important to not try and change too many things at once
About the flat tire analogy
How to start with small steps towards big change
Why moderation is more effective than drastic measures
About habit stacking is and how it works
Why repetition is key to adopting a new habit
About how accessibility plays a role in breaking habits
Why it's important to take advantage of times of high motivation when it comes
About some of the biggest mistakes people make when it comes to their training routine
Why it's best to stick with one program consistently rather than trying multiple different kinds in a short period of time
About the importance of knowing the difference between feeling muscle strain and actual pain
That having a spotter can be extremely helpful when lifting
That focusing on upper body in the gym is just as important as lower body
Why combining outcome goals and performance can be an effective tool
About some goals Amanda, Chris, and Sohee have set for themselves
Which exercises are some of Sohee's favorites
About Sohee's experience with Anorexia and how it changed her relationship with food and fitness
Why it's crucial to not deprive yourself of food that satisfies you

Connect with Sohee: @soheefit | Lift with Sohee

23: Breaking Down Hormonal Health with Dr. Carrie Jones Mar 01, 2020

Show notes

Hormones play such an important role when it comes to overall health and quality of life, but how much do we really know about them? Dr. Carrie Jones is a Naturopathic Physician with a Master's in Public Health who has over 12 years of experience in the field of functional and integrative medicine. She is a functional medicine women's health and hormone doctor who believes in the importance of both men and women understanding their hormones in a simplified manner so they can feel more empowered to take control of their own health. In this episode, we dive into what hormone imbalances actually mean, how they can affect the body, which lifestyle changes can help prevent them, and so much more.

In this episode you'll learn:

How Dr. Carrie got into women's health
Why studying hormones is becoming more and more popular
About the deal with estrogen and how it can affect the body
Why men need estrogen too
About the relationship between estrogen and progesterone
What estrogen dominance is
About some symptoms of estrogen dominance
Symptoms of high estrogen in men
Why deep sleep is so important for men's testosterone levels
About how Dr. Carrie likes to detox and rebalance hormones
Which supplements can help with hormone imbalances
How antibiotics can affect your microbiome and hormones
About some ways alcohol can affect how your body functions
How hormone imbalances affect women in menopause
About estrogen replacement therapy and who can benefit from it
What you need to know about estrogen replacement therapy and it's possible ties to breast cancer
When testosterone replacement can be helpful for men
All about cortisol and how it affects your entire body
Why sunlight early in the morning, movement are crucial for Cortisol Awakening Response
How you can help your cortisol fall at night for a good night's sleep
About Dr. Carrie's nighttime routine
That wifi at night may affect your circadian rhythm
How overtraining can affect your sleep

Where to find her:

@dr.carriejones | dutchtest.com

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