Reshape Your Health with Dr. Morgan Nolte

Latest Episodes:

108. Low Bone Mass (Osteopenia) & Osteoporosis | Causes, Symptoms, & Treatment With Laura Bilek, PT, PhD Feb 23, 2022

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If you have low bone mass (osteopenia) you are at an increased risk of osteoporosis and frailty fractures. This episode with Laura Bilek, PT, PhD - one of my physical therapy professors - will review the causes, symptoms, and treatment for low bone mass so that you can help prevent fractures and osteoporosis.

After menopause when estrogen drops, bone mineral density also decreases. Being proactive with resistance exercise and bisphosphonates such as risedronate can greatly help improve your bone health as you age.

Highlights From This Episode

Why we care about body composition changes during the menopause transition for our bones?
What’s the difference between osteoporosis, low bone mass, and fragility fractures?
How to interpret your T-Score to know if you have low bone mass.
Which is more important for bones - lean mass versus total body weight?
Risk factors for osteoporosis.
Best exercises to keep our bones healthy and prevent fractures.
Why resistance training is KEY for fracture prevention + recommended parameters for how frequently and intensely to strength train for fracture prevention.
How do the resistance changing recommendations change for someone who already has osteoporosis or a high T score?
Comparing the effects of exercise and risedronate on bone mineral density.
The role physical activity and exercise plays in fracture prevention.
Why hip extension strengthening may be particularly valuable in preventing femoral neck (hip) fractures.
Take home messages to improve and preserve bone mineral density to prevent osteoporosis and frailty fractures.
How to stop using the “I don’t have time to exercise” excuse.

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Helpful Links
>> Dr. Laura Bilek's Email: lbilek@unmc.edu
>> Osteoporosis Foundation
>> Bone-loading exercises versus risedronate for the prevention of osteoporosis in postmenopausal women with low bone mass: a randomized controlled trial: LINK

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

107. How to Change Subconscious Beliefs for Better Health With Alexa Schirm Feb 16, 2022

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Have a question you want answered on the podcast? Send us a text!

Your beliefs impact your thoughts, your thoughts determine your emotions, your emotions drive your actions, and your actions drive your results. Many women start their weight loss attempts at the action step and get frustrated when they fail to follow-through.

While beginning with your beliefs and thoughts isn’t as fun or sexy, it’s far more effective than starting another weight loss program without realizing why you keep jumping from one program to the next, leading to yo-yo weights, a slower metabolism, negative self-talk, and massive frustration.

In this interview, learn how to change your subconscious beliefs about yourself, weight loss, and your potential with Alexa Schirm, founder of The Living Well.

Helpful Links
>> Alexa Schirm's Website

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

106. How to Increase Libido in Women With Dr. Renee Wellenstein Feb 09, 2022

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If you’re a women in perimenopause, menopause, or postmenopause and want to learn how to increase libido, this episode with Dr. Renee Wellenstein is for you.
In it, this OBGYN turned functional medicine doctor talks about two major causes of low libido:

Adrenal dysfunction - often caused by too much stress.
Estrogen dominance - often caused in part by chemicals that are endocrine disruptors and act as estrogen mimickers.

You’ll learn helpful tips to increase your libido and help reduce stress on your adrenals.

Highlights From This Episode

What is adrenal fatigue/adrenal dysfunction?
What is the pregnenolone steal and how does it explain why increased stress reduces sex hormones?
Discussion of endocrine disrupting chemicals leading to symptoms estrogen dominance such as heavy periods, anxiety, weight gain, and fatigue.
What are the top endocrine disrupting chemicals and where are they hiding in our everyday products?
How is poor gut health related to low libido + nutrition tips to increase libido.

Helpful Links
>> Dr. Renee Wellenstein's Website

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

105. Why Block Blue Light With Dr. Corey Ghazvini Feb 02, 2022

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Have a question you want answered on the podcast? Send us a text!

If you struggle with low energy, high stress, and trouble sleeping, watch this interview to learn the real effect blue light has on your stress, sleep, and weight loss. Losing weight is not as simple as eat less, exercise more. We know that optimizing sleep, stress, and movement can help...but an often overlooked piece of the equation is environment. That includes toxins and your light environment.

In this interview Corey Ghazvini, DOM explains how our overloaded blue light environment from technology is raising cortisol, blood glucose, insulin and ultimately weight. Directly contributing to disease and weight loss resistance.

You’ll learn practical strategies to improve your circadian rhythm including morning sunlight, blue light blocking glasses (that actually work), downloads to block blue light from your computer, and many more strategies to reduce your blue light exposure.

Highlights From This Episode

Why natural light is important for setting your circadian rhythm.
How the environment can influence epigenetics to influence disease.
What is an optimal light environment and how to create it for yourself to reduce cortisol and increase melatonin.
How your retina (part of your eye) is actually part of your brain and influences your circadian rhythm by the type and amount of light it's exposed to during the day.
The role of melatonin in autophagy and sleep.
Why you may not be seeing optimal results with intermittent fasting.
Why humans are living in a perpetual "summer."
Tips to start improving your light environment (reduce blue light) for better sleep and health. Includes recommended blue light blocking glasses and screen apps.

Helpful Links
>> Dr. Corey Ghazvini's Website
>> The Blue Light Blockers I Wear

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

104. How to Improve Your Metabolic Flexibility With Lumen Jan 30, 2022

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Learn how to improve metabolic flexibility with Lumen, a small breath device that measures the amount of CO2 in your breath to determine if you’re burning carbs or fats for fuel.

This episode is sponsored by Lumen. The code DRNOLTE40 gives $40 off for the first 100 people who use it!
Highlights From This Episode

How Does Lumen Measure Fat Burning?
Lumen’s Metabolic Flexibility Score
Benefits of Having a Flexible Metabolism
Lumen’s Personalized Nutrition Plan
Who Might Benefit the Most From Lumen?
What Is a Lumen Boost Day?
Measuring Fat Burning With Ketones Versus Carbon Dioxide
How to Get Lumen

Helpful Links
>> Lumen's Website

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

103. Best Foods to Lower Blood Sugar & Lose Weight With Insulin Resistance Jan 26, 2022

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Have a question you want answered on the podcast? Send us a text!

What if I told you that following the Diabetes Plate method advocated by the American Diabetes Association is not the best way to reverse prediabetes or diabetes?

My hope is that this episode brings crystal clarity about the best foods to eat to lower blood sugar (and why). Foods that keep blood sugar low, will also help keep blood insulin (which is your fat creation and storage hormone) low.

If you’re among the estimated 88% of adults with insulin resistance, these are also the best foods to help you lose weight with insulin resistance.

Highlights From This Episode

Overview and why you may not want to listen to the American Diabetes Association’s Diabetes Plate Method.
Prediabetes tests and cutoffs including fasting glucose, hemoglobin A1c, the oral glucose tolerance test, and the Kraft Test.
12+ symptoms of prediabetes
Overview of macronutrients (carbs, proteins, fats), and how they impact blood glucose and insulin.
Sugar-free ingredients that still raise blood sugar (watch out for these!)
Best and worst sources of fat in your diet.
Best supplements and micronutrients to lower blood sugar naturally.

Helpful Links
>> Corresponding Blog Post With Additional Resources

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

102. DUTCH Test Explained - Advanced Hormone Testing With Esther Blum Jan 19, 2022

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Have a question you want answered on the podcast? Send us a text!

Are your hormones out of whack? If you suffer from weight gain, insomnia, fatigue, GI issues, or mood swings...the answer is likely yes! But how can we actually know what’s going on with our hormones?

Watch this interview with Esther Blum, functional nutritionist to learn how the Dried Urine Test for Comprehensive Hormones (DUTCH) test gives you a clearer picture than blood tests alone.

The DUTCH test uses 5 dried urine samples collected at various times throughout the day to get a better picture of how your hormones are produced and metabolized. Get insight into estrogen, progesterone, testosterone and other androgen hormones, cortisol, and more. You can even see how much dopamine and melatonin you’re producing.

These detailed results are especially helpful for someone who is getting “normal” hormone blood work back but is clearly having signs of hormonal dysfunction.

Highlights From This Episode

What is the DUTCH Test?
What is the difference in training and expertise between a registered dietitian and an integrative dietician?
What information does the DUTCH test give that can’t be obtained from the GI MAP test or a subjective interview?
Overview of adaptogens and how to use them to help reduce your stress and cortisol levels.
Why does going through menopause increase a women’s risk for cognitive decline and Alzheimer’s?
Is bioidentical hormone replacement therapy good for Alzheimer’s prevention?
What to do for estrogen dominance symptoms?
Where does someone start for better stress and sleep?
Why you should swipe your thoughts and not allow negative thoughts in your life.
Why the quick fix mentality is wrecking your health and what to do instead.

Helpful Links
>> Esther Blum's Website

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

101. How to Improve Gut Microbiome Health With Esther Blum, MS, RD, CDN, CNS Jan 12, 2022

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Have a question you want answered on the podcast? Send us a text!

Learn how to improve gut microbiome health naturally with Esther Blum, MS, RD, CDN, CNS. If you’ve struggled with irritable bowel syndrome and weight loss, you’ll appreciate Esther’s expertise in this interview. In it, she talks about when and how to use the GI-MAP test to assess your gut health.

She also covers the best and worst foods for gut health and concrete strategies you can start using right away to improve gut flora. Female gut health is often an overlooked area of weight loss.

As a woman ages and goes through menopause, her estrogen goes down, which leads to altered estrobolome and leaky gut. It's also why food allergies or intolerances can surface in this season of life. (And why you may not tolerate alcohol as well!)

This is one reason why women tend to get more bloated in perimenopause and after menopause. If you’ve been struggling with belly fat, or belly bloat, be sure to follow these great tips to get results.

Highlights From This Episode

How to use the GI-MAP to test gut health.
How a women's mucosal lining and estrobolome change in perimenopause and post-menopause.
Best and worst foods for gut health to support your microbiome.
How to get a more specific diagnosis than irritable bowel syndrome.
Roadblocks to watch out for when trying to improve your gut health.
Preview of the DUTCH test for hormone health in Part 2 of this interview.

Helpful Links
>> Esther Blum's Website

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

100. How to Stop Sabotaging Your Weight Loss With Jennifer Powter Jan 05, 2022

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Have a question you want answered on the podcast? Send us a text!

Tired of yo-yo dieting? Learn how to stop sabotaging your weight loss in this interview with Jennifer Powter. Until you understand WHY you’re overweight in the first place, diets will always fail you. There’s an art and science to losing weight and keeping it off.

If you’re successful in other areas of your life like your relationships and career, but struggle with long-term weight loss, the weight loss mindset tips you’ll learn in this interview will hit home.

In order to lose weight sustainably and keep it off, you’ll have to get over the all-or-nothing mindset, learn to delay gratification, and understand that often what you want now, is in contrast to what you actually want...long-term weight loss and better health so you can do what you need, want, and love to do without poor health holding you back.

Jen has overcome her own psychological blocks to weight loss and in this interview, she’ll teach you how to do the same.
Highlights From This Episode

Learn how despite having a masters in the health/wellness field, Jen still found herself 35 pounds overweight.
Why so many women know how to lose weight but struggle to follow-through.
How to move beyond childhood trauma and wounds.
The first thing to do when you start trying to lose weight and get healthy.
Why "cheat days" should not be a part of your vocabulary.
Why meal plans are overrated and underutilized.
Why asking for help can be pivotal in reaching your health goals.
The intimate connection between your mental and physical health.
Why you are not your thoughts, and how to change limiting thoughts.

Helpful Links
>> Jennifer Powter's Website

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com

99. How to Get More Protein While Using Intermittent Fasting to Lose Weight Dec 29, 2021

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Have a question you want answered on the podcast? Send us a text!

This episode is going to teach you how much protein you actually need to lose weight, and how to eat more protein when using intermittent fasting.
You may have heard that intermittent fasting is one of the best ways to lose weight...and for many, it is! It can be the needle mover in a plateau. Plus it’s easy, convenient, free and saves you time on meal prep and dishes.

But a common pitfall people who are trying to lose weight can fall into, is using intermittent fasting as a means of restrictions - falling back into the old diet mentality. Then, when they do eat, they’re under-fueling and putting their body in a state of starvation.

When done right, intermittent fasting boosts your metabolism.

When done wrong, it’s no better than a regular chronic calorie restricted diet that’s been shown to crash your metabolism for 6 months to 4 years, leading to weight regain.
Highlights From This Episode

Benefits of a high protein diet.
FAQ: "How much protein do I need in a day?"
FAQ: "How much protein do I need per meal?"
How to calculate your daily protein needs example.
Leucine benefits and the leucine threshold explained.
Complete protein food examples and serving sizes.
5 tips to get more protein while using intermittent fasting to lose weight and build muscle.

Resources From This Episode

>> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast

>> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast

>> Join the Zivli Program - https://www.zivli.com/join?el=podcast

>> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast

Have a question? Email us at: support@zivli.com