Middleish

By Middleish

A podcast about moderation in all things.

Join your hosts, Erin Green and Michael Gray for weekly expert insight into various topics on health, diet, fitness and life.

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Middleish: Episode 23- Telling yourself, "it's hard."

MiddleishNov 09, 2020

00:00

53:41

Middleish: Episode 119 - Until Next Time...

Reliving some of our favorite moments as we update our beloved listeners on the next chapter.

Jan 22, 202434:28

Middleish: Episode 118 - The Easier the Better?

If you’re a longtime Middleish follower you’ll know that we loathe the idea of making things hard on yourself simply because that’s the message presented by the health world. Do more. Go bigger. Commit or quit. All or none. These concepts make change hard. And we’re all about finding ways to make healthy changes doable and sustainable. But what if the easy way isn’t as effective? How much of the hard do we need in our lives in order to invoke true, lasting and meaningful change? There’s no “right” answer to these questions, but we’re taking them on anyway! Join us as we explore some of the ways short-cuts fool us into thinking we’re making meaningful changes. True to our love of nuance, we also share examples we’ve seen in practice where “easy” is in fact the best way to get to where you want to be. Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com. Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jan 08, 202449:26

Middleish: Episode 117 - Holiday Edition: Two Truths and a Lie

Here we go with the holiday hubbub that promises to keep you on track with your diet and health. It happens every year: well-meaning advice from others around how to avoid overeating, how to stick to your "diet" and how to stave off holiday weight gain comes at us full-force.

In this episode, we want to honor the truth behind some of the most common strategies while also exposing the big, fat, unhelpful lies that accompany them. Our aim here is to acknowledge that there are practices that can help one feel more calm, centered and present during the holiday hustle. And a common theme in this discussion is: "what you tell yourself matters."

We hope you find this episode particularly helpful during this frenetic time of year. We also wish all of our listeners joyous times with loved ones and moments of gratitude and reflection no matter how you choose to celebrate.

Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com. Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com. Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support

Dec 04, 202348:54

Middleish: Episode 116 - Rest in Order to Work

In today's hustle culture, we often associate the need for rest with laziness and apathy. Despite signs that the grind is unsustainable, we keep pushing, seeking more productivity and trying to keep up with (or outdo) our peers.

What if we looked at this another way? Consider the idea that we must first rest in order to bring our best work forward.

Join us for this valuable discussion on giving your body and mind space to rejuvenate even when the pressure is on. We've got examples and strategies to guide you toward a more feasible, at fruitful, approach toward productivity.

Resources: Greg Bennett's Podcast

Nov 06, 202348:48

Middleish: Episode 115 - Metabolism Mini-Pod

We’re wrapping up on month on metabolism this week with a mini-pod to drive the message home: your metabolism isn’t “broken” or “bad” and you needn’t micromanage it in order for it to function. Free yourself from the burden of trying to hack your metabolism to death. We break down the foundational health practices that you can actually DO to promote a healthy metabolism and encourage you to look at the big picture. Thanks for listening!

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at ⁠www.michaelgrayfitness.com⁠.

Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: ⁠https://anchor.fm/middleish/support

Oct 23, 202332:40

Middleish: Episode 114 - Metabolism: The Good, the Bad, and the Hungry

The diet and fitness industry is obsessed with metabolism. It can be optimized! Hacked! Kick-started! Maximized! With all the hype and buzzwords, it’s easy to get seduced into thinking metabolism is something to manage and monitor in every waking moment.

We first discussed metabolism and its basic functions in Episode 48, but the myths and misinformation persists so we’re revisiting it! Let’s talk about the basics of metabolism, what it is and what it isn’t. We’ll also hit on some common misconceptions about revving up metabolism through various methods touted on social media, plus things you can actually do to encourage your own metabolic health.

Oct 02, 202301:07:09

Middleish: Episode 113 - Is FOMO Causing You To Miss Out?

It's hard not to notice all the cool things other people are doing, seemingly living a life above and beyond your own. Social media is a constant highlight reel, and we've all had that friend one-up our chill weekend recap with some epic adventure. FOMO is real.

What if what you're missing out on is not the big, exciting, brag-worthy events, but the meaningful, enriching moments right in front of you? How can we pump the brakes on the desire to always be doing bigger and better, in order to zero in on the pieces of life that really matter?

Join us for this look into how hustle culture is pulling us away from being present and appreciative. We have insights from experts, personal stories and a few strategies to help you ditch the FOMO...because it's causing you to truly miss out!

Brad Stulberg's Instagram

Sep 04, 202353:51

Middleish: Episode 112 - The Truth About School Lunch with Brenda Wattles

It's back-to-school time and we've nailed the vibe with this month's topic: school meals.

In keeping with the theme of food fears parents have for their children, school meals trend toward the top of the list of nebulous anxieties. Rumors fly about how "processed" the foods are and how they're lacking in nutrition.

Here to clear all of this up is Registered Dietitian, Chef and School Meal extraordinaire, Brenda Wattles. Hear how Brenda's career path has brought her to the task of tirelessly helping school nutrition programs thrive, grow and feed our nation's kids in the places they learn.

Even if you don't have children in school, this discussion is enlightening. School meals play an integral role in our nation's economy, agricultural systems and the health of society. Give it a listen!

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Aug 07, 202301:05:45

Middleish: Episode 111 - Fear Factor for Kids (Mini Pod)

If we didn't present a strong enough case against the use of fear in childhood nutrition in our full-length episode, let's just make sure we got our point across.

First of all, we hear you parents who are concerned about your child's nutrition and health. We see the messaging around food and understand why the fear around food exists.

In this mini-pod, we validate the concerns parents have and offer several ways to address your child's health and nutrition...without relying on fear-based information to guide you.

Elly Satter's Division of Responsibility

Jul 31, 202327:47

Middleish: Episode 110 - Fear Factor-Kid's Edition

It's back! Our previous review of misguided fear-mongering health messages was so popular for you (and so cathartic for us) that we decided to do a sequel. This time, we're looking specifically at the most deplorable of the Fear Factor scum: those who prey on parents of young children.

With a focus on reducing sugar intake, eating "clean" and protecting children from the evils of big food, the media world has taken what could be considered a wholesome and informative approach to child nutrition and distorted it into a moral jungle gym of paranoia around food. We believe every parent is doing the best they can. And every parent has an earnest interest in their child's health. We want all parents to feel supported and informed--not scared--when it comes to feeding their families.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jul 03, 202301:05:49

Middleish: Episode 109 - Body Image with Dr. Mary Pritchard

This episode is for everyone who has a body.

We have the privilege of interviewing Dr. Mary Pritchard, a psychology professor and body image researcher at Boise State University. Dr. Pritchard has dedicated her work to understanding and combatting skewed body ideals, particularly in athletes, and how those ideals precipitate disordered eating.

Our views on body acceptance, weight stigma and true total health are well established. But to sit down with an expert in the field who is actively studying the intricacies of body image is truly an honor. To say we're excited to bring this discussion to you, our listener, is an understatement to say the least!

Be prepared to learn about the history of the body ideal in society, the roles of media (including social media) and a few tips on dismantling any harmful notions you might hold about your own body. If this discussion resonates with you, please pass it along to someone else who might find it helpful.

About Dr. Mary Pritchard

Research by Dr. Mary Pritchard

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jun 05, 202301:08:57

Middleish: Episode 108 - Disordered Eating Cont.

This mini-pod takes a closer look at somer personality traits and temperament correlations with eating disorders. Since eating disorders are psychological illnesses at their core, the way we think and approach life are the drivers behind the behavior.

NOTE: We are not psychologists and these discussions are intended to inform and bring awareness to eating disorders and disordered eating. If you or someone you know may be suffering from an eating disorder, please seek help from a qualified medical provider.

May 15, 202327:32

Middleish: Episode 107 - Eating Disorders and Disordered Eating (Yes, there is a difference)

We've had several conversations on the podcast about harmful eating patterns and body image concerns. We've mentioned that diet mentality is akin to disordered eating, but haven't really delved into what it means to have an Eating Disorder (ED).

EDs are diagnosed by a specific set of criteria found in the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition (DSM 5). That's right, we often think of Eating Disorders as a physical, diet-obsessed issue. And while EDs manifest physically, they originate psychologically. This is an important distinction because it helps people understand why "just eat!" doesn't work for treatment.

Join us for this important discussion to shed some light on a topic that loves to hide in silence and shame. We cover the difference between disordered eating and actual EDs, some shocking statistics about EDs and suggestions on how you can help prevent societal ED encouragement.

If you or someone you know is suffering from disordered eating or you suspect an Eating Disorder, there is help. We have linked the National Eating Disorders website below, which is a great place to start. Also reach out to a qualified medical provider, preferably one who is versed in Eating Disorders.

Resources

NEDA Website

Screening Tool

Eating Disorder Statistics from ANAD

The Emily Program

WithAll

May 01, 202359:02

Middleish: Episode 106 - Five Reasons Why You Hate Your Workout

Call it exercise, training, movement, working out...sometimes it just isn't all music and rainbows. It takes effort, time management, discipline and creativity to stick to a physical activity routine.

But what happens when you truly loathe working out? What's behind the disinterest and "meh" attitude toward something we know helps us feel better? And is there a way to break through?

In this episode, we tackle five things we commonly hear interfering with exercise enjoyment. This conversation can apply to all levels of exercisers, from the casual walker to the elite athlete.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Apr 03, 202301:10:39

Middleish: Episode 105 - 10 Processed "Superfoods"

OK, we really dislike the term "superfoods" (listen to the pod for the reasons) but since the term resonates with health-conscious individuals, we're running with it! And if you think a "superfood" can't be processed...think again!

In this episode we provide 10 examples of foods that have a wide range of health benefits despite being processed. Our current food culture would have you believe that eating these foods is at the very least, doing nothing for your health, and at the very worst, poisoning you. Let's set the record straight.

Some of our choices might surprise you, and some of them are a bit tongue-in-cheek, but we hope you enjoy this informative episode and see processed foods in a different light.

Resources:

Lycopene in foods: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3850026/#R112

Chocolate and chromium: https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-benefits-of-having-a-healthy-relationship-with-chocolate#:~:text=Increases%20heart%20health%3A%20The%20antioxidants,and%20death%20from%20heart%20disease.

Anti-nutrients: https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/#:~:text=Phytates%20(phytic%20acid)%20in%20whole,interfere%20with%20normal%20nutrient%20absorption.

Canned veggies: https://fruitsandveggies.org/stories/canned-fruits-vegetables-good/

Cranberries: https://www.bbcgoodfood.com/howto/guide/health-benefits-cranberries

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Mar 06, 202301:02:16

Middleish: Episode 104 - Fear Factor

Ever notice how influencers tend to gravitate toward fear mongering as a motivational tactic? Have you watched a video and felt a sense of dread, panic, shock or anxiety based on the message being presented?

In this episode, we break down how fear is used by the health and fitness industry in powerful, but manipulative and damaging ways. Whether it’s the ingredients in your food, how your body responds to eating or what you should or shouldn’t do in the gym, we’ve got plenty of material to help dismantle the fear factor when it comes to human health.

References:

-Good accounts to follow: @foodsciencebabe, @drspencernadolsky, @girlsgonestrong, @langernutrition, @thehungryclementine, @findfoodfreedom, @happystronghealthyrd, @danny.mantranga, @simonhill, @thenutritiontea @theplantslant -Organic foods and pesticides: http://npic.orst.edu/ingred/organic.html and OMRI Organic Materials Review Institute, https://www.omri.org/omri-lists (has 194 pages of acceptable pesticide products–that’s just for crops, not livestock!)

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Feb 06, 202301:12:15

Mini-Pod Episode 103: How's your ReVolution going?

We're a few weeks into 2023 and history tells us that by now many New Year's Resolutions have lost their luster. If you're one of those who have already thrown in the towel, you need to listen to this discussion. Still going strong with your New Year goals? High Five! You'll still benefit from the ideas we share on navigating the unknowns down the road and avoiding pitfalls of the start/stop cycle.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jan 23, 202333:14

Middleish: Episode 102 - New Year's ReVolution

It's resolution time! While some people get super psyched for a fresh start, others might be filled with anxiety around choosing a goal for 2023. It can feel overwhelming to approach an entire year with the pressure of bringing forward your best you.

While we're fans of the best version of you, consider that it might not emerge how you think it should and it certainly won't be perfect. None of us are; we're humans! So here's an episode to help keep you a bit more grounded as you launch into 2023. We call this a "revolution" because it's a drastically different way to look at approaching the New Year--without unnecessary pressure to bring your A-game.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jan 02, 202358:30

Middleish: Episode 101 - 5 Phrases to Use This Holiday Season

As we find ourselves heading into the thick of the holiday season, many people are asking us how to navigate it in a way that doesn't feel like they're on a runaway train. Parties, wrapping up work projects, family visits, shopping, volunteering, church activities and various holiday festivities can leave us all feeling like we need a reset once January hits.

This incessant hustle is often what drives people to set New Year's resolutions, many of which ultimately fizzle. Allowing others to control our lives and tossing our self-care to the curb for a couple months can do that. We're here to help!

We've got 5 helpful phrases to try out this holiday season. These are things you can actually SAY to help you set some boundaries, reclaim a bit of your own time and space, and perhaps feel a bit more centered this year. These phrases work in many different scenarios, from work to family and beyond.

Let us know if you try one and how it went for you! We love hearing from our listeners. Happy Holidays from your Middleish crew!

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Dec 05, 202252:24

Middleish: Episode 100 - Best Things Everrrrr

Time to lighten things up a bit! We love interviewing each other once in a while and we thought the perfect subject matter would be talking about some of our favorite things.

We styled this after the popular game "Table Topics" and withheld some of our questions as a surprise reveal during recording. We hit on all kinds of things, from favorite trips to favorite foods to favorite daily moments. Each time we do an episode like this we learn something new about each other and we hope you enjoy getting to know us a bit better, too!

In this month of gratitude, remembering some of the best things everrrrr in life (that's how Michael says it, by the way) can keep you grounded, happier and moving forward with a grateful heart.

If one of our questions sparks a funny or poignant or memorable story from your life, we want to hear it! Shoot us an email at middleish@gmail.com or hit us up on social media and we'll share it on our next podcast or Instagram Live.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Nov 07, 202201:05:36

Middleish Mini-Pod - Find the "perfect" diet...for you

Wrapping up this month's topic addressing society's obsession with the "perfect" diet. We've got a few examples of how you can explore the best eating pattern for you while disregarding all the noise in the diet and fitness industry that you're doing it wrong. You're not! Spoiler: If you're doing what's best for YOU, then you're on the right track!

Resources:

Information on Orthorexia

Dietary Guidelines for Americans

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Oct 26, 202234:03

Middleish: Episode 98 - Chasing the Perfect Diet

Does the perfect diet exist? Honestly...yes and no. The answer is nuanced (so Middleish of us!)

Fundamentally speaking, there are a key set of nutritional principles that are strongly associated with positive health outcomes. Most diets, even the faddest of the fad diets, tend to embrace these concepts. However, what this looks like for each individual can differ and there is no "perfect" eating pattern for all. Furthermore, consider factors in your life that make an eating pattern sustainable like budget, food availability, time availability, taste preference, cultural considerations, etc. It has been said before and we'll say it again: the perfect diet for you is the one you can stick to and feels good to your body and soul.

We cover the latest nutrition guidelines to get started on your "perfect" diet, plus tried and true eating patterns that embrace flexibility while protecting your health.

US News Diet Rankings mentioned in this episode can be found here.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Oct 03, 202257:36

Middleish: Episode 97 - A Case for Middleish

We've been doing this Middleish thing for well over two years now. And both of us have believed in the concept of Middleish long before we started this podcast.

All of our work and conversations over the past couple years have only deepened our stance that there's some real magic in the middle. In this episode, we present the basis of our Middleish philosophy and some of the ways we've changed our approaches to work and life by viewing it through a more moderate lens.

Referenced in this episode: https://www.middlewaysociety.org/middle-way/

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Sep 06, 202201:05:58

Middleish Mini-Pod: Episode 96

We're trying something new! This mini-episode is a continuation of our discussion around health and fitness experts being wrong. Our humorous review of misguided old health recommendations was so well-received we thought we'd bring you more.

Enjoy this entertaining look at how celebrity misinformation, modern street drugs and, um, "meat grinders" were once promoted as health hacks.

Links to make you laugh:

History Channel Article

Brenda Dixon absurdity

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Aug 15, 202226:46

Middleish- Episode 95: When Experts Are Wrong

How many times have you clicked on an eye-catching article and found that the messaging therein is remarkably different from what you thought you knew about nutrition or health? In today's maelstrom of online information it's probably becoming more and more frequent. It can feel impossible to trust what "experts" are telling us when it seems to change constantly and conflict with other experts' recommendations.

This episode is designed to help you feel a bit less flustered with the nutrition and health information you encounter on the daily. We discuss the difference between science and expert opinion, plus how individual biases influence health messaging. It's important to remember that science is constantly evolving. Most health experts provide the best information they can based on the available evidence...and we need to expect that information to change as new and more complete evidence emerges.

Stay tuned to the very end where we have a little fun with health and nutrition messages that have (thank goodness) evolved over the years!

Links:

Vintage Ads - https://allthatsinteresting.com/health-ads-terrible-advice

Walking Article - https://lifestyle.livemint.com/amp/health/fitness/why-you-need-to-do-more-for-your-fitness-than-just-walking-111653409670349.html#read-more

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Aug 01, 202201:08:38

Middleish: Episode 94 - Expect the Unexpected

You've finally gotten some momentum with a workout routine, then your kid gets sick and you can't get to the gym for a week.

Food prep is ticking along great and then you get invited to various spontaneous lunch meetings over the next several days.

A great job opportunity has emerged and you'll be relocating, just as you're gaining momentum with your health journey.

We get it. All of these examples show that, "Congratulations, you're human!" Too often, people simply give up when the going gets tough. Like this was unexpected and it's a sign that it's time to quit.

We're here to tell you that unexpected hiccups are inevitable in your health journey. We've got some powerful client stories and a few of our own examples to show just how creative you can be when life offers up lemons.

WE NEED YOUR HELP! Toward the end of this episode we ask for your submissions to show us how you successfully handle the unexpected in your life. Simply record a quick (10-15 sec) video telling us the following: "I had planned (healthy action) _________, and this happened (disruption), so I did this instead (strategy/navigation).” Either email them to us at middleish@gmail.com or send through Instagram @middleish_podcast. We can't wait to hear from you!

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jul 05, 202201:09:35

Middleish: Episode 93 - Body Kindness and Seeking Your Best You

We've talked about body kindness on the podcast before (way back on episode 8) and since then we've seen an emerging argument against practicing self-acceptance and self-kindness.

"But if I'm kind to myself doesn't that mean I'll give up on my health goals? I'm not ready to simply accept my body and stop working to improve myself."

In this episode, we address this common misconception. Being kind to yourself absolutely does not mean "giving up." We have found that most people who treat themselves with kindness and practice self-care are actually more likely to engage in healthful behaviors. And least of all, wouldn't it make sense to feel better simply because you're not berating your amazing body everyday?

People who feel better often will follow up with treating their bodies better. We invite you to explore some of our tips to engage in more body kindness and notice the energy shift it brings.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jun 06, 202252:43

Middleish Mini Pod - One simple thing to build a new habit

We've been talking about habits all month and hopefully the ideas have been helpful for you. Now it's time to put this information to task.

We all have habits we'd like to change, or habits that are really helpful and we have no idea how they came to be. Today's mini pod gives you straightforward, simple guidance on building awareness around your habits--good and bad.

The only way to change our automatic, unconscious behavior is to become more aware of it. Listen in and start shifting your habits to take you in the direction you want to go!

May 30, 202227:24

Middleish: Episode 91 - Old Habits

Oh how we love a double entendre!

Old habits refers to the fact that one of our very first podcast episodes was on this very topic. In fact, it was the first topic we really dove into on Middleish. While that episode now feels relatively “old” to us, this subject is something worth revisiting and it’s long overdue.

Another perspective is that old habits are the hardest to break. Why is that? Habits don’t require any conscious thought–they’re simply automatic. And many times those automatic thoughts or actions are the very aspects we need to change in order to improve health and wellbeing in our lives.

Join us as we rehash the topic of habits, with new material and a fresh look at some of our own habitual downfalls. We’ve got tips and strategies for you (and as you’ll find, for ourselves) to start progressing with a new habit.

May 02, 202254:07

Middleish: Episode 90 - Your Weight Is Not Your Health

We've touched on this topic several times before and decided it's high time we devoted an entire episode to this health fallacy. Repeat after me: my weight is not my health.

In an industry so laden with numbers and "facts" it can be downright impossible to decipher what health actually means. How do we know we're actually taking care of our health? Shouldn't I always be striving to lose about 10 pounds for "health reasons?" Can we really claim that weight loss leads to better health? Let's discuss.

If you've been listening to us for a while you'll notice we recently changed our format. Each month, we'll focus on a specific topic and offer rich discussions, actionable suggestions and an interactive Instagram Live once a month. Join us over on Instagram -- we're @middleish_podcast.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Apr 04, 202201:06:29

Middleish: Episode 89 - Heart Health with Dr. Spencer Nadolsky

February is American Heart Month! Oh, wait, it's March already?? We might be a bit late on this topic but it's never too late for you to take steps toward protecting your heart and long term health. And we've got an expert to help us do just that!

Over a year has passed since we first had Dr. Spencer Nadolsky on Middleish and we're delighted to welcome him back! Dr. Nadolsky is known as a modern voice supporting evidence-based approaches toward managing chronic disease, specifically obesity, through lifestyle interventions and strength training. As a lipidologist, Dr. Nadolsky is a wealth of knowledge on protecting your heart and monitoring blood lipid values in order to preserve your long term health. Plus, he's got a sense of humor and wit as a "memeologist," which provides for entertaining social media messaging.

In this episode, we dig into the details of cholesterol values, dietary fat sources, and the big picture impact of small lifestyle changes. Dr. Nadolsky does a fantastic job of taking the nitty gritty, scientific information and broadening it to practical suggestions literally anyone can start doing--TODAY.

Dr. Nadolsky's wealth of knowledge is accessible and actionable through his latest endeavor, LiftRx https://drspencer.com/liftrx/ and you can get a laugh by following him on Instagram @drnadolsky. He's also recently launched a podcast with his brother (an endocrinologist) that we think is worth adding to your playlist. More here: http://docswholift.com/docswholift-podcasts/

Mar 07, 202258:58

Middleish: Episode 88 - The Lies of Diet Culture

If you're paying attention in the nutrition space you've probably heard the term "diet culture." We see this phrase thrown around a lot and realize that not everyone fully understands what it is and how it impacts our lives.

This discussion is to provide definition and context to diet culture. We reveal how diet culture is ingrained in us from a very young age, why it is so harmful and how sneaky it can be in the wellness industry.

If you've been listening to Middleish for a while, you'll recognize how many of our past topics focus on dismantling diet culture and revealing it for the lying, damaging institution that it is.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Feb 07, 202201:08:31

Middleish: Episode 87 - Fast Food Finesse

We recently had a listener request to delve into the world of fast food. This episode is not what you might be expecting from two health professionals. Let's start by reliving some of our very own favorites (that's right, we enjoy fast food too!)

Beyond fantasizing about our perfect fast food meals, we dive into navigating menus and making informed choices when you're eating out. Join us for tips on how to feel confident in that space and avoid the ensuing judgment that tends to accompany a fast food meal, plus various options for choosing what's best FOR YOU. Period.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jan 31, 202257:13

Middleish: Episode 86 - Majoring in the Minor

When we first put this topic in our calendar, I (Erin) assumed we would approach it from the perspective of focusing on the small, consistent steps that lead to big-picture changes. After all, this measured approach to lifestyle changes is part of our schtick!

Wow, did this conversation provide so much more! What about when we focus too much on the planning details and lose our clear path to lasting change? Or can we get bogged down in the minutiae of health changes when we really need to check off the bigger action items? In other words, "majoring in the minor" can be both helpful and hindering to our health changes.

Join us as we weave through this intriguing discussion. Using client stories, our own experiences and evidence-based behavior change strategies, we'll help you find clarity on what details to focus on and how to stay the course in your lifestyle changes.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jan 24, 202258:34

Middleish: Episode 85 - Emotional Eating

The phrase "emotional eating" is often laden with negative connotation. We're encouraged to "stop" emotional eating or "combat" emotional eating, which might seem like the right approach on the surface but we don't think that's the best approach.

Rather, we present the case that emotional eating is both an acceptable and natural response to what we're feeling and can influence our emotional experience. The crux is that food is not the ONLY way to answer emotional experiences, nor is it a necessary gateway of evoking certain feelings (think always having cake at a celebration).

If you enjoyed our conversations about Intuitive Eating and "Name That Emotion" (episodes 18 and 45) then this will be another goodie for you to enjoy. We think this conversation is valuable to anyone who has ever tied eating to an emotional experience (so, basically everyone).

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jan 17, 202201:02:21

Middleish: Episode 84 - Hey adults, the kids are watching.

Why is it that we adults tend to guide children to do things we are not necessarily willing to do ourselves? "Eat your veggies," or "Be nice to your sister," or "Turn that off and go outside and play." Even though we know that modeling behavior for children is the most powerful teaching tool, it's very easy to fall into our own adult routines that contradict the values we're trying to instill in the next generation.

We say this on all of our episodes revolving around children...this discussion has something for everyone! Even if you're not a parent, there's a child in your life that could benefit from your example. Have a listen, take a look into your own behavioral patterns and see if seeing them through the eyes of a child might be the perspective shift you need.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jan 10, 202201:00:15

Middleish: Episode 83 - Five Things Guaranteed To Make Your New Year Great

The New Year is a time for a fresh start, setting goals and reflecting on where we are in our lives. We often see New Year's resolutions around health, fitness and diet...yet these resolutions tend not to stick. Why is that?

There are key ingredients missing in many people's resolutions. We invite you to join us for this valuable discussion. We have five specific things that are GUARANTEED to make your New Year more enjoyable, more productive and more sustainable than any fad resolution can offer.

Which of these gems do you plan to focus on in 2022? We want to hear!

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Jan 03, 202201:08:31

Middleish: Episode 82- Training Strong Women

Our guest this week, Mark Breedon, operates under the Instagram handle @training.strong.women. After following his social channel and hearing a few of his podcast episodes, we knew he’d be a perfect fit for a Middleish conversation.

Hear how Mark came to work in the space of body positivity, specifically with women, in order to break down through barriers in the fitness industry. Mark's easy, straightforward manner addresses some big misconceptions about strength training, structured exercise and what it means to be a fit human.

You can follow Mark on Instagram @training.strong.women and hear his wisdom on "Who's Lifting Today?" anywhere you get your podcasts. His website is https://badasslifter.com/

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Dec 27, 202101:06:28

Middleish: Episode 81 - The Joy of Movement

What is the difference between structured exercise and joyful movement? Can they coexist? Do you have a balance of both in your life?

We explore these questions and more in this episode. Between Erin's background as a highly trained athlete and Michael's specialization in physical training, it's easy to lose sight of how moving our bodies bring us joy. This discussion is as much for your Middleish hosts as it is for you.

If you've tuned in for a while now, you'll know that we believe true health is far more than just diet and exercise regimens. We invite you to join us in this exploration of how to make physical movement more fun, more spontaneous and more fulfilling in all aspects of health.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Dec 20, 202153:17

Middleish: Episode 80 - Get Psyched for Performance!

We have a guest this week! Cody Sohn is a Certified Mental Performance Consultant who works as an Assistant Track and Field and Cross-Country coach at Boise State University. With such a unique range of experience (she's worked with the military community, athletes of all abilities and even some work on herself) we were fascinated with the tangible, relatable skills she has to offer.

Cody holds a Master of Arts in Sport and Performance Psychology from the University of Denver. She is currently pursuing an EdD in Sport and Performance Psychology with an emphasis in Clinical Mental Health Counseling at the University of Western States. She lives in Boise, ID with her husband Trent and their dogs and cats. Cody loves trail running, hiking and camping out in the mountains.

We hope you enjoy this conversation that takes a deeper look into the mental side of top performance (not just in sport). We often forget that the way we think and what we tell ourselves has a direct, real impact on our actions. Cody does a great job of highlighting various mental skills with stories from her own life and those with whom she's worked.

Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Dec 13, 202101:09:07

Middleish: Episode 79 - Getting Out of Your Own Head

How do you handle it when thoughts become unhelpful? No matter how positive you are, it's likely that you've been hijacked by some downer diatribe in your own mind at some point. It can be hard to find your way out of the tangle, and we see you.

In this episode, we explore several techniques and tips to transport yourself out of the mental spiral and into the here-and-now. We've said it before: we're not psychologists. But we're helpers and we have experience and expertise to share. We hope this discussion provides you with something worth testing out in your own life. And we'd love to hear about it!

Maria Dalzot: @mariadalzot on Instagram

Podcast referenced: The Appetite by Opal Food + Body Wisdom, talking with Maria about polyvagal theory: https://www.opalfoodandbody.com/the-appetite-111-athletes-intuitive-eating/

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Dec 06, 202101:04:49

Middleish: Episode 78 - Forever Young

We are firm believers that people don’t slow down because they age, they age because they slow down. Those Golden Years are inevitable and it’s best to embrace the changes in our bodies rather than lament them. In this discussion, we examine considerations for fitness and nutrition as we grow older.

Everyone who listens to this episode is getting older...by the day, by the year. Even if you’re still feeling young and spry yourself perhaps you have someone in your life who has achieved AARP status and could benefit from this info. In any case, there are valuable takeaways from this discussion.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Nov 29, 202101:02:08

Middleish: Episode 77 - Industry Buzzwords That Need to Die

Many of the terms we hear in the fitness and nutrition industry are trendy, often made-up words intended to catch your attention and create media buzz. Unfortunately, these buzzwords catch fire even without clear definitions or agreement from industry experts.

A few examples of grating terms that we'll unpack here: "clean eating," guilt-free eating, misconceptions around HIIT, thigh gap and anything around earning food. Our aim is to help you strengthen your radar for these misleading and triggering messages so you can squelch the buzz and focus on true health.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Nov 22, 202101:08:43

Middleish: Episode 76 - Super(fluous) Supplements

A listener question about pre-workout supplements inspired this episode. That and the fact that we both get asked about various supplements all the time.

Which ones are best? What do we recommend? What about [insert latest over-marketed miracle product here]? While we can’t possibly cover every supplement in question, many of the usual suspects are reviewed here.

Resources:

https://www.grandviewresearch.com/industry-analysis/dietary-supplements-market

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231191/

https://www.healthline.com/nutrition/pre-workout-supplements

https://www.news-medical.net/news/20211011/Deadly-dry-scooping-pre-workout-powder-is-becoming-popular-on-the-internet-research-shows.aspx

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0247-6

NSF International: https://www.nsfsport.com/about-us/

Informed Choice: https://choice.wetestyoutrust.com/about-informed-choice

US Pharmacopeia: https://www.usp.org/about

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Nov 15, 202101:00:51

Middleish: Episode 75 - Keto Diets

We know you've been holding your breath for this one! After much teasing and dabbling on the topic, we've finally put together an entire episode devoted to ketogenic diets.

We use the term "diets" (plural) because as you'll hear there are wide variations in what many believe constitutes a "ketogenic diet." This is not just an opportunity for us to rant, although there is some good fun poked at certain aspects of this industry. You'll hear a little about the history of ketogenic diets and how they've been successful in clinical settings. We explain how/why the diet works if done properly and how it is typically done improperly by the unassuming masses who have been duped (yet again) by the diet industry charlatans.

Oh, and get ready to chuckle as we cover an actual, clinical ketogenic diet plan.

This isn't to tell anyone what they're doing is right or wrong. Rather, our goal is to clear up many of the misconceptions around the keto craze reveal this fad diet for what it is.

Resources:

https://academic.oup.com/jn/article/150/6/1354/5673196?login=true

https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13053

https://www.sciencedirect.com/science/article/abs/pii/S0021915019315898

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/

https://foodandnutrition.org/from-the-magazine/the-ketogenic-diet-a-breakdown-of-this-popular-eating-plan/

https://www.todaysdietitian.com/newarchives/0119p26.shtml

Sample Diet Plan

Sample Food List

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Nov 08, 202101:25:54

Middleish: Episode 74 - Leaning Into Discomfort

How do you respond when confronted with an uncomfortable situation? Do you deflect and pivot to something more familiar? Ever seen it coming and decided ahead of time what the outcome will be, so you preemptively give up? Perhaps you're not even aware you do any of these things.

In our work with clients, we've observed a myriad of ways that people deal with discomfort in the realm of health changes. One method that we see very seldom? Leaning into the discomfort. Meaning, acknowledge it and accept it (whatever situation that may be) and then take action that aligns with your true direction anyway.

It is super challenging. Even we ourselves struggle in this area! In this episode we share some of our personal and professional experiences with the concept of leaning into discomfort. We also explore expert perspectives from others. We hope that your next encounter with an uncomfortable situation may be a bit more rewarding on the other side.

Resources:

Laura Golojuch Article

The Practice of Groundedness

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Nov 01, 202101:11:05

Middleish: Episode 73 - Growing Healthy Teens

Teenagers are a unique group. They're not adults making fully autonomous decisions for themselves, yet they crave freedom. When it comes to food, this is a major concern for parents because their child (yes, they're still growing!) needs more than they realize. All teenagers are at risk for of inadequate nutrition, but for teen athletes this risk becomes amplified.

On top of nutrition shortcomings, the mental and physical wellbeing of teen athletes adds another layer of concern for parents. Adolescents are taxed with demanding schedules, sport expectations and obligations and are expected to perform academically as well. Oof! They need the right fuel to get through each day!

Our discussion today centers around the unique aspects of teenage health. We address specific foods that tend to be lacking in the teenage diet and strategies to fill those gaps. We share our perspectives on how to help your teenager stay healthy with all they have on their plate (pun intended). And perhaps offer a little reassurance with a side of levity, since both of us turned out okay. ;-)

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Oct 25, 202101:08:10

Middleish Episode 72: Making Conversations Less Boring with Brian Fretwell

This week, we are fortunate to have our friend Brian Fretwell on the podcast to give us an update on some really cool work that he's doing. Brian first joined us in July of 2020 for Episode 7. His intriguing work in neuroscience, social behaviors and communication gave us plenty to think about in how we interact with others and insight into our own beliefs and behaviors.

Over the past 15 or so months, Brian has been focused on putting his deep understanding of neurobiology and human interaction to work in a new project. In short, Brian is helping families and workplaces have conversations that are, in his words, "less boring." We find this work timely and applicable to just about any situation. Whether you're ready to dive into deep conversations with your spouse, or simply looking to enrich an interaction with a coworker, this episode provides a new way of asking simple questions like, "how was your day?"

For more on Brian Fretwell's work, check out his website https://peoplestrength.com/meet-the-team/ and download free or paid resources at https://onemeaningfulquestion.com/ Follow him on Instagram or TikTok @brian_fretwell.

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Oct 18, 202101:18:01

Middleish: Episode 71 - Nutrient Timing for Exercise (and beyond!)

Intermittent fasting!

Don't eat past a certain time!

Eat fat/fiber/protein before starchy carbs!

Avoid sugar at all costs!

People have a lot to say about what foods should be eaten at what times and when people should avoid eating. Let's just start with saying rule number one is "honor thy hunger." Beyond that, there are some physiological considerations for fueling physical activity and we want to share the basics with you.

Even if you're not an athlete, or don't workout hard daily, we've got some helpful tips for timing your eating in a way that works with your lifestyle. Get a better understanding of how our bodies receive food and send signals of satiety, plus how to plan ahead to make sure you're setting your day up for success!

Ellyn Satter's Satiety Graph

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Oct 11, 202101:07:56

Middleish: Episode 70 - Whole Grains FTW!

Nutrition recommendations tout the benefits of whole grains and encourage us to eat more of them. Sounds simple enough. Yet confusion abounds as to how to identify a whole grain product, why whole grains are beneficial and if carbs in general are really healthy for us.

Let's dig in! We've got scientific evidence, recipes, strategies and more to help guide you to making the best choices for you. And to keep things fun, we've got a few little-known factoids to share along the way.

References:

https://www.sciencedaily.com/releases/2020/08/200811120112.htm

https://foodandnutrition.org/blogs/stone-soup/wheat-not-changed/

https://wholegrainscouncil.org/what-whole-grain

Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.

Oct 04, 202101:02:24