Eatrite Nutrition Podcast (Doron Vaday)

This week we talk about the importance of women in the weight room. We talk about the effects of doing excessive cardio as well as the benefits of resistance training for women from a metabolic, health, and mental health standpoint. 

In this episode we highlight some of the major reasons your fitness journey may have been unsuccessful. We talk about the habits and mindset needed to achieve your fitness goals as well as planning for success. If you're wondering why you're not achieving success beyond your wildest dreams, this episode is for you.

This week we go over nine common sense fitness habits to help you reach your goals. Whether your goals are to increase lean mass, decrease body fat, maintain, or just general health and wellness; these habits can help you achieve these results. Sometimes we just need a perspective shift on some no brainer activities we can undergo to find success. 

Follow us on IG @eatritenutrition

This week we revisit the topic of primary foods and being aware that your life is not separate from your nutrition and physical fitness. We tie primary foods into the holiday season and give you some tips to help you navigate this time. Going into the holidays can be a stressful time for some and shifting your mindset and perspective may help you reduce stress and continue to crush goals.

For more information about primary foods check out episode 3 of the Eatrite Nutrition Podcast.

Follow us on IG @eatritenutrition 

Are 1200 calories the standard for losing weight? Can you train a body part and lose fat in that specific part? What does it really mean to be sore after a workout? Find out the answers to these questions and more in this weeks episode where we aim to debunk eight of the most common fitness myths.

This week we talk all about carbs. We discuss the structure of different types of carbs, their function in the body, as well as carb phobia. If you're worried about carbs hindering your progress or just curious about them in general. Check out this episode.

In this episode we discuss some of the metabolic changes your body goes through when you're dieting and how to counter balance these changes using a calorie cycling strategy. If you've ever wonder why you plateau when dieting, this episode if for you.

We had the pleasure of speaking with former strength and conditioning coach for the Boston Red Sox Pat Sandora. Pat is currently working with the U.S. Air Force as a tactical strength and conditioning coach. In this episode we take a look at what their training and nutrition is like.

Next to water, protein is the most abundant component of the human body. It makes up our muscles, organs, hair, skin, and hormones amongst other things. This nutrient is essential and arguably the most important of the three major macronutrients. With all this being said, there is some controversy associated with protein and some misconceptions or outright myths. In this episode we discuss the top five myths surrounding protein and take a deep dive into where we are in the research on these topics.  

This week we teamed up with our good friends at Stoked Athletics to discuss all things Stoked including the No Longer Novice podcast, some days off mentality, and gym ownership during Covid. We also do a deep dive into Patrick's 300 lb. weight loss journey and the mental barriers that came with it as well as letting go of the identity that came with being 490 lbs. In this episode we chat about the Healthy At Every Size (HAES) research and answer the question, can you be healthy at every size? We also discuss research, statistics, and cohort studies in regards to health outcomes and how this data can be interpreted and/or misrepresented.

Check out Stoked Athletics and Mike and Patrick:

IG: @thestokedbrogi @stokedathletics @nolongernovice @patrickfitzpatrickpfp

TikTok: @nolongernovice

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This week we teamed up with Rhi Reynolds who is currently a health and human performance PhD candidate. Rhi has an extensive background in this area with over a decade of hands on experience working with clients both in the clinical and gym setting. In this episode, we cover some of the fundamental concepts and theories in exercise science as well as some of the things to look out for when hiring a coach.

Check out Rhi on IG @rhiannon_angelina

This week we talk about self sabotage. What it is, why we do it, and some strategies to keep in mind while trying to finally free yourself from the vicious cycle of starting and stopping your fitness journey.

Meal prep is a necessity when it comes to being successful in your nutrition and fitness journey. We're not talking about spending your entire Sunday prepping meals for the whole week because let's be real... that's not realistic. However, some level of time, energy, and preparation is important to be successful in anything you do. In this episode we outline the four Ps for meal prep success and give you actionable items and ideas to help guide you through this process.

This week we teamed up with Dr. Joey Munoz who has a PhD in nutritional sciences to discuss various topics around, nutrition, exercise, lifestyle, and health. We talked to Joey about some of the research he did during his studies which included working with functional foods to improve health outcomes. We also discussed the heavily debated and "controversial" saturated fat and refined seed oil topic in which Joey gave us some great information about where the research currently stands.

Other topics in this episode include meal patterns, hunger/satiety, protein quantity, protein and kidney health, artificial sweeteners, and some exercise fundamentals.

This episode is jam packed with information and is our longest episode to date so grab a pen and get ready to take some notes!

Follow Joey @dr.joeymunoz

Follow us @eatritenutrition

This week we talk about how to build muscle. We highlight for you the most important components of building muscle from adequate calories, protein quantity, carbohydrates, and fat. We also discuss on average how long it takes to build the physique you want.

Visit https://thegiveprogram.org/

Use code EATRITE15 for 15% off your next purchase

This week's episode is about hard gainers. We cover nutrition and training strategies for hard gainers and the dedication it takes to grow beyond your hard gainer tendencies. 

This week we're joined by expert fitness writer Andrew Coates. Andrew is cofounder of The Evolve Strength Business and Coaching Conference and writer for T-Nation, Muscle and Fitness, Men’s Health, Onnit, The PTDC, Generation Iron, BarBend, Kabuki Strength, Vigor Ground Fitness, and TrueCoach.

In this episode we discuss changing your identity in your fitness journey, things to look out for on social media, whether or not fitness influencers should discuss politics on their platform, and how to navigate the middle when it comes to your health and fitness journey.

Check out Andrew on IG @andrewcoatesfitness

Website: https://andrewcoatesfitness.com/

This week we talk about mental gymnastics and all the thoughts that are within play to keep you from doing that exact thing you need to do. We discuss the stress associated with overthinking, rushing to the finish line, lacking self trust, procrastination, and negative thoughts. We also discuss ways to approach each of these to ensure that stress isn't ruining your progress. 

Don't forget to smash that subscribe button and leave a review if you find this episode helpful.

This week we're talking facts about fat loss. We go into CICO (calories in vs. calories out), macro nutrient distribution, and energy expenditure, and more. These are the fundamentals of energy balance and fat loss. If you're looking to shed some pounds, listen here!

This week Joey and I are giving our take on various topics related to nutrition and fitness and our thoughts on whether they're overrated or underrated. Topics we cover in this episode include fasting, whey protein, multivitamins, greens powders, probiotics, creatine, cold plunges and much more.

Joey and I get a little off topic in this episode to discuss things outside of this overrated/underrated framework but everything in this episode is relevant and helpful to you in your health and fitness journey.

Check out Joey on IG @dr.joeymunoz

Check out Joey's Fit4Life Academy:

https://www.fit4lifeacademy.health/

Download Joey's free fat loss ebook:

https://www.fit4lifeacademy.health/your-ultimate-fat-loss-handbook-opt-in

This week we talk about three major things you'll need in order to hit your goals. TIME, CONSISTENCY, and Patience. Just a little food for thought when planning out your process.

This week we had a great conversation with Ryan Whitcomb of GUT RXN. We talked all about food sensitivities, immune reactions, and testing. 

This week we discuss some of the worst diet strategies that we've seen as well as our thoughts on some multi level marketing products and strategies. We discuss some strategies with severe restrictions, debunk some bogus claims, and uncover some research around things like the carnivore diet, blood type diet and more.

We're back with another episode of the long awaited Eatrite Nutrition Podcast and to kick off our return we have our good friend and colleague Sama Ghorbani. In this episode we team up with Sama to discuss overcoming obstacles in your fitness journey by developing habits you can sustain for a lifetime. We also dive into how fitness can help you evolve mentally, spiritually, professionally, and socially. Sama dives into some of the low hanging fruit for people who may be new to fitness.

Check out Sama on IG @nutrifitopia

This week we teamed up with Dr. Joe Zundell to talk cancer and nutrition. Joe is a Ph.D. scientist with over 10 years of experience in cell and molecular biology techniques with a research focus in discovering translational therapies in oncology. He possesses expertise in phenotypic and biochemical in vitro assays, cellular signaling and pathway analyses, small compound molecular screening in determining combinatorial therapeutic approaches, and in vivo models of cancer biology.

In this episode we discuss what exactly cancer is as well as some genetic and environmental contributors. We talk about sugar and cancer, artificial sweeteners such as aspartame and meat consumption and its correlation with cancer. 

Follow Dr. Joe Zundell on IG @dr.joezundell

Follow Eatrite Nutrition on IG @eatritenutrition

This week we it's all about having a growth mindset. We dive into what a growth mindset is, why it's important, and how to attain it. Some of the topics pertaining to a growth mindset include; finding your why, leaning into discomfort, overcoming imposter syndrome, and becoming solution oriented. We thought this would be a. great addition to our library given how much we've grown in the two years we've been podcasting. We hope you'll join us and grow alongside us as we continue to deliver you the best information from mindset to nutrition and exercise science. 

Follow us on IG @eatritenutrition

We've been getting a ton of questions about Semaglutide and Tufts Food Compass so we decided to do an episode on these hot topics. In this episode we talk about how Semaglutide works and our opinions on the pros and cons based on current research. We also dive into the Tufts Food Compass and how it's being represented on social media vs. the reality of the data and how this information may be applied to your diet as a whole. 

Check out the real data from tufts:

https://sites.tufts.edu/foodcompass/research/data/

Follow us on IG @eatritenutrition

The muscle building and performance enhancing effects of creatine have been well established in the research for many years. So much so that according to the International Society of Sports Nutrition “creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training”. But what else can creatine do for you beyond muscle?

This week we discuss where the research is headed on this powerful nutrient in regards to mental performance, cognitive function, and recovery from brain injury, as well as certain disorders in which brain creatine seems to be depleted.

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This week we're going back to our roots and discussing the ins and outs of contest prep, whether or not you're ready to compete, and what to expect during your prep. If you're looking to get into bodybuilding or physique training, this episode is for you.

In this episode we explore the science of medicinal mushrooms. We'll tell you the proposed benefits and uses to just a few of these mushrooms and where we currently stand on this growing field.

Mushrooms discussed on this podcast include Lion's Mane, Turkey Tail, Shiitake, and Cordyceps.

This week we talk about goal setting and some of the expectations vs. the reality of how your fitness journey may go. We dive into some behavioral concepts such as the transtheoretical model which posits that health behavior change involves progress through six stages of change: pre-contemplation, contemplation, preparation, action, maintenance, and relapse. We also discuss motivational interviewing as a coaching strategy to help move you through these stages. 

This episode is going to give you insight into what to expect going into your journey, during your journey, and once you've hit certain milestones. 

Check us out on IG @eatritenutrition

For coaching inquiries visit https://eatritenutrition.com/nutrition-consultation

This week we discuss seven of the most common negative thinking patterns and how to retrain your brain to create different ways of thinking. Your journey in fitness, nutrition, and health starts with a healthy mindset and if you can teach your brain to think differently, not only can you change your physique but also your life.

This week we teamed up with two of Nicole's rockstar clients to discuss their fitness journey and how it impacted multiple aspects of their lives. We also discuss some of the challenges they have faced along their journey and their change in mindset.

Check out Sarah on IG @yesmisse

Check out Brian on IG and TikTok @bmotheprince

This week we had the pleasure of speaking with Dr. Bill Campbell about the current research on various nutrition topics and strategies as well as some of the upcoming research.

This week we're discussing a holistic approach to rehab and movement with Mallory Reilly, an occupational therapist and coach.

Over the last 10 years Mallory has worked with people of all ages in schools, hospitals, skilled nursing facilities, clinics and gyms.

Her experience has made her no stranger to the medicine of movement. Mallory is most passionate about connecting to others and empowering people to return to a spirited way of living.

Mallory see's clients at Reload Physical Therapy and Fitness in NYC.

In this episode we discuss various topics as they pertain to movement and rehab including the insurance model for rehab, benefits and limitations of kettlebell training, building a community through strength training & rehab, and the shortcomings of the medical field and personal trianing.

Connect with Mallory on Instagram @malloryreilly_ot 

This week we talk about the differences between nutrition for health, performance, and physique. It's important to align your training and nutrition with your goals to optimize results so we figured we'd give you some insight into how to capitalize on these goals.

This week we take a deep dive into the topic of fat. Does fat make you fat? Why is it important to focus on omega-3 fatty acids? Is low fat milk better than full fat milk? What's the deal with saturated fat and is coconut fat any different? We answer all these questions plus go on a rant about dairy in general in this information packed episode all about fat.

This week we partnered with Dr. Jade Teta to discuss everything you need to know about thyroid function, dysfunction, and treatment. This is one of the most complicated topics we've covered so listen closely as Jade walks us through this complex system.

Check out @jadeteta on IG

In this week's episode we cover elimination diets, why you would do an elimination, how to do an elimination, common sensitivities and intolerances, and guide you through the three phases of this process. 

This week we define what leaky gut is and discuss various conditions associated with leaky gut. We also discuss factors associated with increasing intestinal permeability such as stress, exercise, food, and alcohol as well as how changes in the microbiome can affect intestinal permeability. We talk about what's good for the gut and what could be bad for the gut and how to ensure you have a healthy microbiome and a healthy gut. Leaky gut is a hot topic right now and we want to make sure that you get the most accurate information on this topic. 

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This week we tackle managing hunger in a fat loss phase. It's normal to be a little hungry when you're focused on losing fat. It's your body's way of trying to conserve energy and survive. However, there are ways that you can mitigate some of this hunger and make your dieting experience a lot more pleasant. Join us to learn about the mechanisms behind what's driving your hunger and what to do about it. 

This week we explore a brand new study published by Harvard researchers in The Journal of Cell Metabolism which compared early eating patterns to late eating patterns on markers contributing to hunger and weight gain. In this episode we'll give you a synopsis of the study and it's potential implications, as well as giving you some context as to whether this information applies to you and how to use it.

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Bro science is thought to be wisdom passed down by the bros that built physiques in previous generations. Many of these nutrition strategies and training methodologies are thought of as nonsense that has been debunked by the current literature. But is there some truth to the knowledge of the bros? This week we break down our thoughts about what the bros say vs. the science.

Follow us on IG @eatritenutrition

For coaching inquiries click this link and book a complimentary 30 minute consultation:

https://eatritenutrition.com/nutrition-consultation

This week we invited Jordan Syatt back on the show to discuss self dialogue and the importance of speaking to yourself in a way you would speak to those close to you. We also discuss social media and what it means to build a brand. Jordan discusses reasons why you'll want to build a brand around positivity in an industry full of negative content. Jordan also talks about his new book, which includes how to decipher good and bad information on social media as well as some of the behavioral strategies around nutrition. 

Check out Jordan Syatt on IG @syattfitness

In this episode we partnered with Susan Niebergal and talk about how you can be fit, make changes, and set habits and goals at any age. It's never too late to start or continue your fitness journey. You are always in control of your journey.

We had the pleasure of speaking with Jordan Syatt all about training, nutrition, and social media. Jordan has a noteworthy background training directly under Loui Simmons at Westside Barbell, Eric Cressey at Cressey Sports Performance, and traveling the world as Gary Vaynerchuck's personal trainer. 

In this weeks episode we discuss food journals as a tool to help you reach your goals. We also dive into the concept of Intuitive eating as pretty much a polar opposite to tracking on a food journal unless you're an experienced intuiteur (not a real word but sounds about right). In addition, we cover Macros as they pertain to your goals and your body's needs. Don't miss out and don't forget to follow us on IG @eatritenutrition

This week we're talking about busting through your plateau. We're covering strength, muscle building, and weight loss plateaus and some science based strategies to help you break through them. We also discuss reasons why you may think you're in a plateau but you may not actually be in one.

Check out this month's issue of the Body by Science research review featuring our very own Nicole Blasi (aka Boss Blasi):

https://www.billcampbellphd.com/

Follow us on IG @eatritenutrition

This week we talk about some current and former trending topics and strategies in the nutrition space and whether or not we think they're overrated or underrated based on the available evidence. We cover things like intermittent fasting, keto, greens supplements, bulletproof coffee, and much more. Check this episode out for the latest research on these various topics.

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This week we teamed up with Drew Manning who is a personal trainer and fitness coach. In 2011, Drew decided to embark on a journey in which he would gain 75 pounds over six months to get a better understanding of why it's so difficult for people to lose weight. Drews journey is a humbling experience in which he can now empathize with his clients and better serve them. In this episode we talk to Drew about the struggles he faced gaining and losing the weight from a physical and psychological standpoint. We also discuss his lab work while going through this journey. As well as some of the opportunities and lessons that this journey has brought him.

Check out Drew on IG @fit2fat2fit 

This week we talk about motivation and discipline and how the two are intertwined in reaching your goals. We discuss the four elements of discipline as well as the difference between intrinsic and extrinsic motivation. 

This week we partnered with our good friend Sama Ghorbani. Sama is someone who is well traveled and always on the move so we decided to find out how Sama stays on track while she's eating at restaurants, hotels, airports and more. Check out this episode for travel tips on how to eat out and stay on track.

Follow Sama on IG @nutrifitopia

Follow us on IG @eatritenutrition

This week we're following up on our Q&A questions from IG. We touch up on weight loss during menopause, types and benefits of fiber, how to optimally build muscle, and some of our favorite supplements and brands. We had some really great questions come in through our IG and we hope you enjoy the answers. This is a good one so don't miss it!

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This week we dive into the research on collagen protein. We break down what collagen is, where it comes from, and how your body makes it. We also talk about claims on skin, joints, bones, and gut health and whether or not we think this is a supplement worthy of being in your cabinets.

This week we partnered up with the newest addition to team Eatrite, coach Ana. She talks about her journey in coaching, overcoming challenges, and how nutrition and fitness is about overcoming these obstacles and adapting changes to other areas of your life.

Check out coach Ana on IG @ana.luizas

This week we chat with Dr. Bill Campbell of the University of South Florida. We discuss his new guide book which is jam packed with information. In this guide Bill outlines how to build your ultimate body in a sustainable way that you can integrate into your lifestyle, for life. We also discuss some of the research he's done in this area as well as upcoming research he has in the pipeline.

Check out Dr. Bill Campbell on IG: @billcampbellphd

To download your copy of the Building Your Ultimate Body Guide click the link below:

https://cleanhealth.edu.au/product/digital-guides-ebooks//bill-campbell-building-your-ultimate-body/

This week we go over the optimal amount of sets in a week and incorporating different rep schemes into your workouts. We also discuss whether or not lifting light weight for more reps is better when cutting, what science says about the best time of day to workout, and what an optimal post workout nutrition strategy looks like.

Follow us on IG @eatritenutrition

This week we're joined by Dr. Marion Nestle; professor of nutrition, food studies, and public health at NYU. Marion has worked as the Senior Nutrition Policy Advisor in the Department of Health and Human Services and editor of the 1988 Surgeon General's report on nutrition and health. Her research examines the scientific and socioeconomic influences of food, obesity, and food safety, with an emphasis on the role of food industry influence.

https://www.amazon.com/Lets-Ask-Marion-Nutrition-California/dp/0520343239/ref=sr_1_1?crid=3FYQ9W8TM7T5W&dchild=1&keywords=let%27s+ask+marion&qid=1607314303&sprefix=let%27s+ask+%2Caps%2C151&sr=8-1

Are you someone who's tried everything and can't lose weight? Are you struggling to get those last few pounds off? If so, this episode is for you! In this episode we highlight five reasons you may not be losing weight and guide you into solutions and a mindset shift that will help you reach your goals.

This week we discuss the science of diet breaks and how this strategy may be beneficial in helping you both reach and maintain your fat loss goals. We go over some key findings in the research when comparing continuous vs. intermittent calorie deficits and discuss possible benefits of this method from both a physiological and psychological standpoint. If you've been having trouble losing weight or keeping it off, this episode is for you!

Follow us on IG @eatritenutrition 

This week we talk about finding your why and the importance of understanding the deeper why that will push you through hard times both in your fitness and life journey. We discuss how being truly in touch with your why can help you overcome any obstacle and break the cycle of falling back into old habits when you're faced with tough times. This episode is about digging deep in the face of adversity.

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This week we discuss shiny new penny syndrome as it pertains to your health and wellness program. Just because it's shiny, doesn't mean it's worth more. In fact, some old pennies are collectibles and actually worth more than the new ones. These old pennies are the tried and true. The methods that we know will always be the staples. Things like energy balance (CICO), adequate resistance training, building habits, and long term sustainability. If you've been struggling with trying and failing and you feel like you've tried everything, this episode is for you.

Follow us on IG @eatritenutrition

This week we teamed up with Astrid Naranjo the antidiet dietitian to talk about diet culture, mindfulness, and the space between the two extremes in the dieting world. Astrid talks about her four pillars for nutrition success and how to navigate your goals in a sustainable way using flexible dieting. 

Check out Astrid on IG @antidiet_dietitian

Follow Eatrite Nutrition @eatritenutrition for more content based on REAL SCIENCE, REAL FACTS, and REAL FOOD!

This week we teamed up with Rhi Reynolds who is a board certified athletic trainer, Health and Human Performance PhD candidate, and national champion olympic weightlifter. In this episode Rhi talks about the importance of recovery and some of the ways to measure recovery including heart rate variability. We discuss some of the current wearable technology that measures heart rate variability as well as the factors that affect recovery and readiness to workout. 

Haroon is a clinical neuropsychologist who works with a wide range of diagnostic concerns such as ADHD, memory disorders, neurocognitive disorders and various different mood/emotional disorders. His post graduate research focus was on the effect of exercise on brain function. In this episode we discuss the effect that exercise has on the brain and how cardiovascular health is an important predictor of long term brain function. We also discuss the physical changes that may be seen in the brain as we age and some practical solutions for maintaining brain health through the life cycle. 

https://www.linkedin.com/in/haroon-malik-407294ba/

This week we talk about valuable lessons you learn in the gym and their application to success in other areas of your life. Your fitness and health aren't separate from your life. Everything exists in an intertwined web with similarities between all aspects of your life. Whether you're just beginning your fitness journey or you're a veteran, you may not realize that you can learn these six valuable lessons and carry them over to other areas of your life.

In this weeks episode we cover our top picks for performance enhancing supplements based on the most current research. If you're looking to squat heavier, run faster, jump higher, and push through your workouts with increased performance this episode is for you. We also threw in a little bonus, highlighting the supplements with outrageous claims with little to no research to support them.

This week we're talking about what goes on in your body when you're overtraining and/or under eating. We go into programming and deloads, CrossFit and Rhabdo, overtraining and female hormones, and delayed onset muscle soreness. Check this out and more in this weeks episode.

Follow us on IG @eatritenutrition

This week we talk about understanding your nutrition strategy and managing your expectations when it comes to habits, hormones, and results. It's very easy to make your hormones the scapegoat to your lack of progress but is it really your hormones? Find out in this weeks episode!

This is one of our favorite conversations with one of our favorite guests, Sama Ghorbani. Sama is a no bullshit kind of coach and in this episode we discuss how she is able to be successful in her own journey while overcoming what some may view as obstacles. We also discuss nutrition on the go with someone who knows first hand what it's like to travel a ton and still keep promises to herself to stay on track, while not being hard on herself for not being "perfect". Sama is well traveled and talks about her recent move from Boston Mass to Switzerland and some of the cultural differences around food and nutrition. We also get to explore how Sama uses her own experience to guide others on their journey to success in fitness, health, and life. Sama is a beast in many areas of her life and definitely someone to be admired. If you're looking for some inspiration, look no further.

Follow Sama on IG @nutrifitopia

Follow us on IG @eatritenutrition

We know that human metabolism is very complex but we often hear that weight loss is just about calories in vs calories out, also referred to as cico. While this may be true, nutrition and metabolism is way more complex than that and Aidan has a really great way of highlighting those complexities while still allowing you to understand what’s really important when it comes to energy balance and fat loss. In today’s episode we’ll be diving into the complexities of cico.

About today's guest:

Aidan is a sports dietitian in Australia and owner of Ideal Nutrition, a private practice. He specializes in body composition, sports nutrition, and general health conditions.

Check out Aidan on IG @aidan_the_dietitian

Check out Aidan on the web: https://www.idealnutrition.com.au/

Check out the Ideal Nutrition Podcast: https://podcasts.apple.com/us/podcast/the-ideal-nutrition-podcast/id1577002571

This week we're joined once again with Dr. Bill Campbell who studies physique science at the University of South Florida. In this episode we discuss the current research he is working on in his lab and his recent release of the brand new Body By Science research review. His first issue covers protein distribution and consuming a low vs. high protein breakfasts as well as the effect of ultra-processed foods on caloric intake, hunger, and weight. We also discuss the age old question; Is there a maximum threshold of protein intake per meal? Bill breaks down his thoughts on all of this and more in this episode. 

Follow Dr. Bill Campbell on IG @billcampbellphd

Follow us on IG @eatritenutrition

This week we talk about flexible dieting, what it is, and what it isn't and the tools you need to master to prepare yourself for a flexible strategy.

This week we give a rundown of the most popular diets going into 2022. We talk about pros and cons of keto, intermittent fasting, paleo, and the carnivore diet. We break down some of the myths and misconceptions around these diets and help you strategize the program that will work best for you.

Check us out on IG @eatritenutrition

To book a nutrition consultation click the link below:

https://eatritenutrition.com/nutrition-consultation

This week we debunk ten nutrition myths that need to die:

1. You can’t eat past a certain time

2. Keto is superior for fat loss

3. Carbs make you fat

4. Fat makes you fat

5. Training abs will give you abs

6. Detox works

7. Too much protein is bad for you

8. You have to eat breakfast to boost your metabolism

9. HFCS is worse than sugar

10. Fasted cardio helps you burn more fat

Join us in this weeks episode as we discuss these myths in depth, where they came from, and what the research says.

This week we discuss Polycystic Ovarian Syndrome (PCOS), the unknowns, what we do know, and medical as well as lifestyle, nutrition, and exercise recommendations for managing symptoms of PCOS.

This week we talked to Mike Bledsoe all about his journey from the Navy to CrossFit to Barbell Shrugged and beyond. Mike has had a ton of success in the fitness industry as a coach and business owner and is currently operating a business called The Strong Coach which helps develop fitness coaches both personally and professionally.

In this episode we talked to Mike about the evolution of fitness through CrossFit as well as what it means to create a vision of the future that is different from today. This is not an easy task but is crucial to success in fitness and in business. Mike also talked to us about identifying your values and how to quickly gauge what someone values the most. There is a ton we can learn from Mike's own personal experiences and this episode is just that. It's a conversation with Mike about his journey and some of the lessons he's learned along the way.

Check out Mike on IG @mike_bledsoe

This week we talk about the importance of tracking your food, weighing and measuring, and being mindful of your portions. We discuss different methods to track your food including apps, habit trackers, and written journals. We also talk about the accuracy of new image based softwares for journaling as well as what type of person may not want to keep a food log. 

This week we talk about exercise programming and some of the reasons you may not be getting results out of your program. If you've been following a workout program and you're still not getting the results you're looking for, this episode is for you.

Our hunter gatherer ancestors walked a lot. Our genes haven't changed much since then and America's health seems to be worsening. This week we talk all about movement and the science behind tracking your steps. We also talk about where 10,000 steps per day came from and if this is enough for you. If you've been struggling to get those pounds off and you think you're broken, there may be a simple solution. Listen for more details.

Follow us on IG @eatritenutrition

Coach Julie Noyes spent 12 years in the United States Army where she found herself developing a passion for helping others achieve their best in physical fitness. After a twelve year career in the military she continues to refine her craft and educate herself so that she can mentor and empower women to live their best life. We hope this episode with this bad ass woman finds you well and empowers you to take on challenges and achieve results beyond your wildest expectations.

This week I interviewed my good friend and badass coach Steph Kayy. Steph is a personal trainer in Long Beach NY who has built an incredible community revolving around fitness and fun.

In this episode we discuss Steph's personal journey in fitness and how it started as an outlet for her previous career as a teacher and blossomed into a full time fitness business.

We also discuss the lessons she learned in her fitness journey and her experience with 75 hard. Steph also touched up on the benefits of giving up alcohol and how it had a huge impact on her outlook.

Check out Steph on IG @stephkayy

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In this episode Jade joins us to talk about pain and growth, purpose, and becoming a next level human. We dive into the three levels of human (base level, culture level, next level) and also discuss the six powers of the heroes journey and fear PRs.

In this weeks episode we discuss some of the changes to expect going into menopause and how to set yourself up for success after menopause. We talk about metabolic and hormonal changes, health through the life cycle, bone density, and fat-loss strategies after menopause.

This week we'd like to take some time to wish all of our listeners a happy and healthy new year. Since it's a new year we thought it would be appropriate to discuss goal setting and visions to help get you set up on the path to a successful 2021.

This week we teamed up with Joey Munoz PhD in Nutrition to talk about the science of walking and tracking your steps. We talk about the physical benefits of walking as well as the possible psychological benefits. We also talk about artificial sweeteners and their effect on blood glucose, insulin, and overall health as well as the habits surrounding their use and some context as to how or when they would be considered beneficial or healthy.

Check out Joey on IG @dr.joeymunoz

Check out Joey on Youtube at https://www.youtube.com/@dr.joeymunoz

This week we partnered with Registered Dietitian Dan Feldman to discuss fat loss, long term success, motivational interviewing, and the extreme ends of the diet/anti-diet culture. We also talked to dan about eating disorders and disordered eating and the difference between them. In this episode Dan discusses with us when you should and shouldn't start a weight loss journey. 

Check out Dan on IG @powerlifterdietitian

Follow us on IG @eatritenutrition

In the weeks episode we dive into women and weight loss, TDEE, calories, nutrition, hydration, exercise, hormones, and more...Tune in ladies!

In this episode we discuss what it takes to lose fat and maintain that progress for years to come. We discuss the major components of fat loss, energy balance, and macronutrient requirements, and reverse dieting strategies to bring you back up to maintenance. We also discuss the mindset you need to have in order to prepare yourself for this journey.

This week we talk about navigating travel and time with friends and loved ones while trying to reach your goals. It's important to put some perspective on what it means to stay on track while you're traveling or at a get together. You can enjoy yourself and still crush goals. Join us as we help you navigate barbecues, vacations, and nutrition on the go in this weeks episode.

This week we talk about some of the research on intermittent fasting and the crossover into calorie deficits. We talk about concepts such as autophagy, cellular senescence and aging, cancer, hormesis, and fat loss as it pertains to these topics. If you're considering intermittent fasting for it's benefits but you're not sure if it's right for you, listen up! 

In this episode we cover types of coaches and what to look for in a coach. We also discuss our coaching methodology as well as the importance of using biofeedback in a program. You'll learn about the strategies and tools we put in place as coaches, to guide you in the right direction. 

This week we discuss consistency in all aspects of your health and fitness journey. We talk about the metabolic adaptations that occur through consistency in your exercise program, nutrition, sleep, and stress management. We also discuss the importance of rating your habits on a scale and executing them based on this rating.

This week we discuss the health benefits of coffee and why some people can tolerate it better than others. We also dive into the topic of sugar and shed some light on whether or not it's actually bad for you. We also talk about the heavily debated seed oils and in what context they can actually be detrimental to your health as well as when they can be beneficial. 

Check us out on Instagram @eatritenutrition

This week we discuss hiring a coach and what to expect when doing so. There are a lot of benefits to hiring an evidence based nutrition coach and we thought it would be a good idea to present some of the misconceptions around what value a coach should and will bring to you. If you're thinking about hiring a coach to help guide you on your journey then this episode is for you.

Is fasted cardio better for fat loss? Is breakfast the most important meal of the day? Will I gain weight if I eat too close to bedtime? This week we dive into the history and current research surrounding some big questions about nutrition and fitness. These are topics we often get questions about. Listen up because we've got answers!

This week is a very special episode because it marks our commitment to a full year of podcasting. With that being said we thought to celebrate with an episode on ten habits of highly successful gym goers. We couldn't have gotten to 52 episodes without developing some pretty solid habits and you can't be successful in your fitness journey without similar habits. So if you wanna know how to be successful, tune in.

This week we discuss some crucial steps to meal planning as well as what to do when eating out. We also talk about how to determine your calorie  and macronutrient needs based on your goals as well as some other factors. If planning is not your strong suit and you're looking for why, look no further.