Eatrite Nutrition Podcast

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

Book a consultation with Eatrite Nutrition:

https://EatriteNutrition.as.me/?appointmentType=51579292

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

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.

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

https://eatritenutrition.com/nutrition-consultation

This week we discuss the importance of tracking metrics. We discuss various ways you can track your food and some common mistakes people make when doing so. We also discuss tracking your activities and which ones matter most. In addition, we discuss tracking your progress beyond the scale.

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Interested in coaching? Click this link to schedule a complimentary 30 minute consultation:

https://eatritenutrition.com/nutrition-consultation

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.

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.

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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'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/

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One of the most important things if not the most important thing for your health and longevity is sleep. It is important for prevention of many chronic diseases such as diabetes, cardiovascular disease, hypertension and much more. There is a strong association with sleep quality and the genes responsible for these chronic diseases. In this episode we discuss sleep, circadian rhythm, sleep cycles, and sleep disorders with Dr. Richard Liu, a neurologist and sleep physician at Markham Stouffville Hospital in Canada and Adjunct Assistant Clinical Professor at the Department of Medicine at McMaster University.

Follow Dr. Richard Liu on IG and Twitter @SleepyNeuroDoc

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In this weeks episode we talk about metabolic conditioning, NEAT vs. steps, and whether or not cardio kills your gains. We discuss different types of cardio and their effect on muscle hypertrophy as well as how resistance training affects cardio. We'll also layout a blueprint on how to maximize your results using cardio.

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.

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 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

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This week we discuss a widely debated topic which is whether or not American's are eating adequate protein. This is based on the current Recommended Dietary Allowance (RDA) which is defined as the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly 97% of healthy individuals in a particular life-stage and gender group.

We make the case as to why American's aren't eating adequate protein based on the available evidence including NHANES data on how much protein America is actually eating and literature that may suggest the RDA needs to change. In this episode you'll learn the function of protein in your body as well as protein for optimal aging, weight loss, lean mass, health, and some practical tips for you to figure out your protein needs. 

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

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This week we had the pleasure of speaking with Andrew Coates. Andrew is a writer for T-Nation, Men's Health, and Generation Iron and has a great presence on social media. He is someone that is very supportive of the fitness and nutrition community as a whole and is very insightful when it comes to the fitness industry. On this episode we discuss with Andrew some of his thoughts on the fitness industry and social media as well as some mindset tactics to think about as you embark on your fitness journey. 

Check out Andrew Coates on IG @andrewcoatesfitness

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This week we discuss what it means to align your actions with your goals. We talk about breaking your goals up into phases similar to phases of training and we discuss identifying as a different person in order to achieve your goals. 

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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/

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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.

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This week we're bringing in the new year with a new mindset. Over 40% of people are expected to fail on their new year's resolutions before February while only 9% of people will see their goals all the way through. In this episode we want to help set you up for success with your goals and make sure you not only achieve them but you also sustain them. We're talking habits, mindset and measuring progress. 

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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 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.

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 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

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 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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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.

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 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

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're talking about the migraine brain with Dr. Ira Turner who is one of the founding partners of Island Neurological Associates and former Chief of the Division of Neurology at Plainview Hospital in New York. Ira has done extensive work specializing in Migraines including research for episodic and chronic migraine conditions and disability associated with these conditions. He has also done work on the use of botox for treating migraines. 

This week we teamed up with Ira to talk about what migraines are, how they're treated, different types of migraines and why they're difficult to treat, and some diet and lifestyle factors to consider when suffering from migraines.

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This week we talk about the top five reasons you're not building muscle and some of the changes you might need to make in order to achieve your goals. We talk all about protein, calories, insulin resistance, and more. We also get a taste of how Nicole really feels about the recent changes to myfitnesspal and food journaling in general. If you've been struggling to build muscle, this episode is for you.

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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 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.

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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. 

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

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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

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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. 

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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

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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

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This week it's a fourth of July special on barbecues, booze, and bodybuilding! We take a dive into the science of alcohol and discuss alcohol metabolism, as well as its effects on performance, hormones, muscle, and fat loss. We also give you some helpful tips to help you navigate the summer barbecue season. If you enjoy this episode don't forget to subscribe, give us five stars, write a review, and share this podcast with a friend. 

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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!

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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. 

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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.

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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 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 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. 

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