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The Nutrition Science Podcast — Health & Fitness
The Nutrition Science Podcast

If you are overwhelmed with all of the conflicting information in nutrition this is the podcast for you. On this podcast, Dr. Adrian Chavez, who has a doctorate in nutrition and years of experience working with over 1,000 clients, helps to break down the science and practical application around popular topics in nutrition to help you make more informed decisions about nutrition and your health. Weekly episodes include research breakdowns of specific nutrition topics along with practical takeaways, Q and A episodes, myth-busting, and interviews with subject matter experts.

Copyright: © 2024 The Nutrition Science Podcast

Latest Episodes:

Make American Healthy...Again? Nov 15, 2024

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.

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Lifestyle “Hacks” That Make Following a Healthy Lifestyle Easier and More Sustainable Nov 11, 2024

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.

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7 Nutrients That You Might Not Be Eating Enough Of Nov 04, 2024

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

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This Simple Lifestyle Change Can Help You Easily Lose Weight and Keep It Off Oct 16, 2024

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.

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Q and A: Mushroom Coffee, Resistant Starches, and Nightshades and Arthritis Oct 09, 2024

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.

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How Can Our Government Help Improve Population Health? Oct 02, 2024

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)
If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you join for 50% off until October 20th here.

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

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Is Gluten Harming Your Health? Sep 25, 2024

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
If you want to take advantage of the limited time discount on the Nutrition Mastery Blueprint Course, you join for 50% off until October 20th here.

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

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Should You Go 80/20 With Your Nutrition? Sep 18, 2024

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.

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Inflammation: What It is and How Nutrition Can Raise or Lower It Sep 11, 2024

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

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Q and A: Coffee, Caffeine, and Health, Cooking Oils, & Mixing Dairy with Berries Sep 04, 2024

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

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3 Underlying Reasons Why Any Diet Improves Health Aug 28, 2024

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.

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The Surprising Truth About Soy Aug 22, 2024

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

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Q and A: ZOE Nutrition, Nutrigenomics, and Cold Plunge Science Aug 14, 2024

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.

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

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Lifestyle Strategies to Lower Cholesterol Levels Aug 07, 2024

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.

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Does LDL Cholesterol Cause Heart Disease? Jul 31, 2024

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.

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Q and A: Farmed vs. Wild Fish, Raw Milk, and Functional Medicine, Jul 24, 2024

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

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How To Do The Bare Minimum With Nutrition...And Still Get Results Jul 17, 2024

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

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Sports Nutrition Tips for Young Athletes Jul 08, 2024

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.

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Is Red Meat Bad For Our Health? Jul 01, 2024

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

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Top 3 Muscle Building Mistakes to Avoid Jun 24, 2024

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.

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Q and A: Beef Liver supplements, Hack Your Health Documentary, Alkaline Water, and Creatine Jun 12, 2024

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

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Exercise vs. Nutrition: Which is More Important for Health? Jun 03, 2024

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.

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10 "Superfoods" to Include in Your Diet for Better Health May 27, 2024

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.

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Are Cancer Rates Increasing? with Dr. Krystle Zuniga May 20, 2024

A report was published by the American Cancer Society with some updated statistics and this report led to a number of headlines that have caused some concern for a lot of people. Many headlines highlighted the fact that there are over 2 million cancer cases in the US, more than ever before. Others highlight the increasing cancer rates among young people.
As we all know headlines can be misleading, so I brought my friend Dr. Krystle Zuniga on to the show to discuss the details of the report. On this episode we discuss:

Why overall cancer rates are actually going down despite the 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
Microbiome Podcast
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.

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Tips for Adopting a Plant-Based Diet with Dr. Matthew Nagra May 13, 2024

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.

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The Science of Seed Oils: Myth-Busting with Dr. Idz May 06, 2024

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 studies

The Effect of Canola Oil on Body Weight and Composition: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials

Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality

Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials

Replacing 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 Men

Replacement of dietary saturated fat with unsaturated fats increases numbers of circulating endothelial progenitor cells and decreases numbers of microparticles

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Thyroid Health 101: Hashimoto's and Beyond with Dr. Arti Thangudu Apr 29, 2024

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/

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Anti-Nutrients and Plant Toxins: The Truth About Lectins, Phytates, Oxalates, and More... Apr 22, 2024

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?

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Q and A: Choosing Milk, Whole Wheat Pasta, Storing Rice Properly, & Microplastics Apr 16, 2024

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:

Check out the new podcast website

Take advantage of Legion Athletics BOGO sale

Use code "Chavez" at checkout for 20% off or your first order or 2X rewards points after that.

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

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Deep Dive Into Weight Loss Medications Ozempic, Wegovy, Mounjaro and more with Dr. Nisha Patel Apr 08, 2024

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/

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Eating for Better Performance with Patrick McCarthy Apr 01, 2024

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

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Q and A: Faster Way to Fat Loss, Counting Macros, Oat Milk, Eating Veggies, and Tasting Salt Mar 25, 2024

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:

Energy Balance Podacast Episode

Protein Episode

Calculating Energy and Protein Needs Guide

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How to Address Picky Eating and Raise Intuitive Eaters with Dr. Taylor Arnold Mar 18, 2024

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.

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Why Your Mindset is the Key Making Changes that Stick with Dr. Kasey Jo Orvidas Mar 11, 2024

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.

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Nutrition and Lifestyle Strategies to Lower Blood Pressure Mar 04, 2024

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

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The High Costs of Trying to Achieve Your "Dream Body" w/ Dr. Ashley Dwyer Feb 21, 2024

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/

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Q and A: Anti-Spike Supplement, 10,000 Steps Per Day, Nutrition for Older Adults, and Blood Type Diets Feb 14, 2024

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

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Eating Disorder Recovery with Michelle Yates, MS, RD Feb 07, 2024

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

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The Gut Microbiome: What It Is, How it Impacts Health, and How we Can Support It Jan 31, 2024

In this episode of the podcast, we are discussing the gut microbiome. The gut and the microbiome have gotten a lot of attention over the last 10 years and for good reason. Our digestive system plays a vital role in our overall health and dysfunctional digestion can lead to a variety of health problems.

One of the most fascinating aspects of our digestive health is the microbes that live in our gut which refer to as our "gut microbiome". These communities of microbes make a home out of our intestinal tract and are responsible for helping us to digesting and absorbing nutrients from our food food and they also synthesize some nutrients and neurotransmitters, help to regulate our immune system and more.

Bottom line these little bugs living in our gut are very important for our health. In this episode of the show we are going to dive deeper into the topic of the gut microbiome and discuss what the gut microbiome is, how it impacts health, how we can measure it, and how we can support it.

Tune in to learn more.

Additional Reading:

Paper on Postbiotics

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9177191/

AGA clinical Practice Guidelines for the Use of Probiotics

https://pubmed.ncbi.nlm.nih.gov/32531291/

Review Paper on the Role of the Gut Microbiome in Human Disease

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8477631/

Ways to support the show

One-Time Donation: http://paypal.me/drchavez

Shop Legion supplements and use the code "Chavez" to get 20% off of your 1st order and 2x points on each order after.

Legion Supplements

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

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Q & A: Stool Tests, Athletic Greens, Electrolyte Supplements, and You are What You Eat Documentary Jan 24, 2024

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?

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Can You Really Be Healthy At Any Size? My Honest Take on the Health At Every Size Movement Jan 19, 2024

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:

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.

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How to Build a Simple, Effective Exercise Plan Jan 11, 2024

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.

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9 Simple, Low Effort Nutrition Changes That Will Transform Your Health in 2024 Jan 01, 2024

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

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2023 Recap and Supplement Giveaway! Dec 25, 2023

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.

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Navigating Nutrition for Digestive Health Problems Dec 18, 2023

Welcome back to another episode of The Nutrition Science Podcast, on today's we are discussing digestive health problems. We cover this topic from a high level perspective

On this episode we discuss:

The difference between normal digestive disturbances and a digestive health problems
When to see a doctor about GI problems
The 5 Pillars of Digestive Health
How to get started with nutrition changes and more.

If you have digestive issues, this episode is going to be packed with value!

If you want to inquire about working with Dr. Chavez you can schedule a 30-minute discovery call here.

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

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The Expert's Guide to Navigating Food Allergies and Intolerances with David Stukus, MD Dec 11, 2023

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

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Q & A: Is Berberine Nature's Ozempic? The Galveston Diet, How to Heal Your Gut After Antibiotics, IV Therapy Clinics, and Microwaves Dec 04, 2023

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:

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

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8 Tips for Staying Healthy Through the Holidays Nov 27, 2023

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

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Pregnancy and Postpartum Nutrition with Dr. Jessica Knurick Nov 20, 2023

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

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Q and A: Are Air Fryers Safe, How to Remove Pesticide Residues, Colostrum Benefits, Should Misinformation Be Illegal, and Deli Meats Nov 13, 2023

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/

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A Blueprint to Better Nutrition Nov 05, 2023

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

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Carnivore Diet: Is It Safe and Is There Any Reason to Follow It? Oct 30, 2023

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

Carnivore Side Effects:

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Q & A: Anti-Inflammatory Diets, Huberman, Protein and Fat Loss, Metals in Psyllium Husk, and Soaking Chia Seeds Oct 23, 2023

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)

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Fiber Fundamentals: What It Is, Different Types of Fiber, Health Benefits, and Potential Cons Oct 18, 2023

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

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Myth Busting: Seed Oils, Glucose Spikes, Plant Defense Chemicals, Anti-Nutrients, and More with Dr. Joey Munoz Oct 09, 2023

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

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Q and A: Digestive Issues, Is Milk Healthy?, Sugar and Inflammation, MLM Supplements, and More Oct 02, 2023

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

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Everything You Need to Know About Protein Sep 25, 2023

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:

Saturated Fat Episode

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/

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Q & A: Blue Zones, Choosing Carbohydrates, Food As Medicine, and More!! Sep 14, 2023

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.

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5 Supplements That Might Be Worth Investing In Sep 07, 2023

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)

Magnesium Supplement

Recharge Creatine Supplement

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5 Simple Tips To Lose Weight WITHOUT Counting Calories Aug 30, 2023

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

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The Truth About "Gut Health" Aug 02, 2023

"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!

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How Unrealistic Expectations Will Set You Up for Failure Jul 19, 2023

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!

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How to Get More Out of Your Exercise Jul 12, 2023

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!

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Should You Take a Multivitamin?? Jul 05, 2023

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.

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What is Insulin Resistance? Jun 28, 2023

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.

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5 Strategies for Being Consistent on Vacation Jun 22, 2023

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.

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9 Components of a Health Promoting Dietary Pattern Jun 14, 2023

We talk about a lot of topics on this podcast, but something that we haven't discussed thoroughly in a single episode is the overarching view of what I would consider a "healthy" dietary pattern.

I think that would be a helpful discussion so In this episode of the podcast, we break down the 9 components that I would consider to be important aspects of a health promoting dietary pattern.

Fundamentals of Healthy Fat Loss Discounted Course

Episodes Referenced in the Show

Energy Balance Episode

Saturated Fat Episode

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7 Nutrition Mistakes to Avoid Jun 07, 2023

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

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Are Glucose Spikes Harming Your Health? May 31, 2023

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.

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Organic, Grass-Fed, Free Range: Are They Worth The Hype? May 24, 2023

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.

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Omega-3 Episode

Citations Included In This Episode:

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How to Sync Your Exercise Training with Your Menstrual Cycle May 18, 2023

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

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Unmasking the Exploitation Tactics of Self-Proclaimed Health Gurus May 10, 2023

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

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Processed Foods: Balancing Health, Cost, and Convenience May 01, 2023

Processed foods have been another hot topic in recent years. Many people claim that they're unhealthy and should be avoided at all costs. However, the truth is that almost every food we eat is "processed" in some way. So, what exactly are processed foods, and how do they really affect our health?

In this episode of the podcast we are going to discuss:

Why almost every food is a processed in some way
The NOVA criteria for classifying processed and ultra-processed foods.
The relationship between processed food consumption and health outcomes in the scientific research
Reasons why processed foods can have negative effects
Practical considerations for including processed food into your diet

And more...

Make sure you tune into the show to learn more.

If you want to support the show, you can do so here:

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Are Saturated Fats Harmful To Our Health? Apr 25, 2023

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.

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Can You Cure Cancer with Nutrition? Apr 17, 2023

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

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How to Change Your Habits Apr 10, 2023

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.

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How to Build Muscle with Dr. Joey Munoz Apr 03, 2023

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.

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Everything You Need to Know About Fasting Mar 27, 2023

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.

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Check out the Blog Post For Additional Details/Citations

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Can You Heal Depression and Anxiety With Food? Mar 20, 2023

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

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My Journey Through Wellness Misinformation Mar 13, 2023

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.

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6 "Biohacks" That Will Actually Improve Your Health Mar 06, 2023

In a world full of biohacks that claim to improve your health, it is hard to know what to focus on.

In this episode, we are going to cover the 6 most biohacks that will have the greatest positive impact on your long-term health.

These hacks are backed by thousands of studies from the most prestigious universities in the world and NO ONE is giving them the attention that they deserve.

Tune in to learn more about these life-changing biohacks and get some help with how you can implement these in your life.

Get $50 off of my Fundamentals of Healthy Fat Loss Course. The discount expires March 10th.

Learn More About the Building Healthy 12 Week Group Program

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Deconstructing Energy Balance: Beyond Calories In Vs. Calories Out Feb 27, 2023

In this episode, we discuss a topic that is a source of endless confusion for many people: Energy Balance.

Properly fueling ourselves with the right amount of energy is an important aspect of health and well-being. So, in this podcast episode we are going to:

Define energy balance
Discuss the various components that contribute to energy balance
Explore why proper energy intake is important for health and well-being
Describe what it means to be at an "ideal" body fat level
Explain some of the reasons why it is harder for some people to lose weight (or gain weight than others
Break down 6 common myths around energy balance

If you have every been confused about this topic, this episode is for you!

Click here to read the detailed blog post that we also wrote don't this topic.

Click here to receive a limited-time $50 discount on my Fundamentals of Healthy Fat Loss Course (Expires March 10, 2023)

If you would like to support the show, please use one of the donation options below:

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Omega 3 Fats: Why They're Important, How to Get Them, and More Feb 20, 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.

Here are some of the links that we discussed on the show.

Omega-3 Index Test on Amazon

Supplement Store Link

For a written version of this podcast and to see all of the citations covered in this episode check out the blog:

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The Great Egg Debate: Separating Fact from Fiction Feb 13, 2023

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

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Click here to read our blog post on this topic along with links to all of the research discussed in this show.

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Collagen: A Superfood Supplement or Another Wellness Fad? Oct 26, 2022

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

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Are Artificial Sweeteners Really a Safe Alternative to Sugar? Oct 18, 2022

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

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Understanding Forms of Evidence in Nutrition Oct 13, 2022

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!

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Nutrition is a Science, Not an Opinion Oct 10, 2022

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.

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