E3 Podcast

Adderall and caffeine are not food groups. Right now 10% of children and 2.5 million adults are on some form of ADHD medication. In today's episode, hosts Vince and Erica discuss the overuse of Adderall and caffeine in today's society.   Using Adderall and caffeine too frequently messes up your hormones and can cause issues like weight gain and depression. Even if you aren't one of the millions of adults and children prescribed Adderall, you're likely consuming enough caffeine to have a similar effect on your central nervous system. Just two drinks from Starbucks is enough to put you over the FDA's daily recommendation for caffeine intake. People become reliant on Adderall and caffeine for the dopamine boost without really understanding the full dangers.    Tune into this week's episode to learn about the true dangers of caffeine and Adderall use. Learn about the impact of stimulants on cortisol, dopamine, and serotonin levels and how that affects your overall health.    Quotes • “Your appetite is primarily controlled by not the calories in and calories out, it's controlled by your hormones and your stress levels. So people, when they say intuitively eat, I'd be careful with that. Because you don't eat based on what you actually need. You primarily eat based on where your hormones are at. So if you can modify and modulate that, then you won't over and under eat.” (11:19-11:46 | Vince) • “The key problem is that we're trying to do more in one lifetime than is probably normal or we're not being organized enough or efficient enough or investing in parts of our lives that could probably give us more output.” (19:43-20:00 | Vince) • “I say The Biggest Loser got me caffeine-addicted. I liked it before, but I really loved it on set because we were so busy. My routine was I had to get up super early to work out before I filmed all day, so I was getting up at 4:30/5 o'clock. The only familiar thing to me in New Mexico was Speedway, so every morning I would be habitual. I would get a cotton candy Bang, I would get a Quest protein bar. What a shit storm to eat to fuel yourself for a workout. That just kind of carried over from when I came home.” (21:14-21:52 | Erica) • “I find myself, even though I know how bad they are for me, I still find myself craving them. Because they are so addictive. It is such an addictive chemical in your brain. That dopamine right? I want it.” (23:07-23:19 | Erica) • “When you spike cortisol, you spike dopamine. Adderall is exactly that. I want everyone to know that 10% of kids are on an amphetamine. Adderall is essentially cocaine, ladies and gentlemen. It's cocaine. I'm not saying some kids don't need it. Let's not get all offended. But sure as hell 10% of kids in the country and 2.5 million Americans if they got honest with themselves, and in fact we get people off Adderall all the time. So I know people don't need it. They just get themselves into a really stressed state. They exhibit signs of ADHD, which is common. Most of us have signs of ADHD.” (27:42-28:25 | Vince)  • “When you overstimulate dopamine, it overfires your central nervous system, your stress response, your fight or flight. That makes your body induce stress hormones. Then when you try to come off the medication, cortisol will shoot up. And then cortisol can only stay high for so long…then after that, you'll just go into burnout. Your adrenals are shot, you can't make dopamine and you feel like you wanna die. You'll have weird thoughts of maybe even suicide, possibly. You'll feel this and you'll go into a severe depression. It messes up your metabolisms. Adderall indefinitely will make people overweight in long term studies. Past 6 or 7 years. At first, they'll lose weight. We see that with all stimulants.” (35:51-37:11 | Vince)   Links Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

Anxiety affects millions of people every single day. Due to the influence of the COVID-19 pandemic, 59% of people report suffering a moderate mental health impact, and more than half are women. In today's episode, hosts Vince and Erica analyze and find the root causes of their anxiety. Anxiety often comes from more than one root source, and most people don't know what those sources are. When they go to traditional doctors and are diagnosed with anxiety, they're often just given medication. To get to the root sources and overcome anxiety, people should try a deductive approach and look at their overall health, diet, lifestyle, and stressors.  Tune into this week's episode to learn about the impact of cortisol, the deductive approach to managing anxiety, and the different possible sources that can cause anxiety.    Quotes • “According to the latest national survey, 59% of people report having a moderate negative mental health impact from COVID.” (19:35-19:48 | Vince) • “If you have more than 7 or 10 bouts a week of restlessness, fatigue, irritability, excessive worry, and poor sleep, that puts you in the category of general GAD. If it's less than that, you're probably in a temporary state.” (21:55-22:30 | Vince) • “Most people don't know where their anxiety is coming from. Anxiety can be physiologic, mental, genetic, and it can be emotional or spiritual. It can be very hard to find the source.” (25:15-25:47 | Vince) • “Looking at your lifestyle and your stress management is always the biggest thing and seeing where we can tailor back. Slowing down, tapping into the parasympathetic, breathing exercises, gratitude, yoga, stretching, things like that. That's where I start off with.” (29:11-29:25 | Erica) • “Don't think anxiety is one thing. People are saying, “Oh, anxiety is just your neurotransmitter imbalance, so just take this medicine and that will fix the source of the problem.” I'm saying the imbalance is the symptom of the problem and so now we need to seek out the root.” (31:50-32:32 | Vince)  • “It's a process of elimination. First, we look at their diet, their lifestyle, what their stressors are. One of the things that you've taught me is the tool belt scenario. We've got all of these tools in the tool belt. If we were gonna build a table, we can't use every single tool for step one because it's just not gonna work. We have to use them sporadically. So, I look at things like managing your anxiety or your weight loss or your hormonal processes, we gotta use tools very methodically and spread them out. We can't use them all at once, so we tackle one thing at a time, see how that works, and we move on to the next one.” (34:00-34:46 | Erica)    Links Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

It is no secret that weight loss is a commonly discussed topic. While the industry is saturated with theories, people have recently paid to expose themselves to freezing temperatures. With winter being in full swing, hosts Vince and Erica could not think of a better time to answer this question: can the cold really help you lose weight?  Since our bodies are designed to respond to stress, one of the best ways we can add stress to our lives is through the cold. Not only does it reduce inflammation, but research shows that the cold helps our bodies process glucose, which can lead to a reduction of fat. According to Vince, exposure to the cold is not the solution to weight loss, but it can certainly be a positive agent for fat loss. So rather than using the cold as a primary method, it is more effective to integrate it into your routine.  Tune into this week's episode to learn more about the process of hormesis, the three types of fat, and the benefits cold temperatures can have on your body physically and mentally.    Quotes • “You won't see the benefits right away, it's a compliance thing.” (13:33-13:38 | Erica) • “We definitely know that there are significant medicinal benefits of the cold-related to the reduction of inflammation.” (13:48-13:54 | Vince) • “Sometimes people think just because they lose fat cells that means they are going to lose fat permanently, but that's not necessarily true. You still have to keep it and maintain a healthy diet and lifestyle in order to maintain those results.” (17:12-17:24 | Vince) • “Does cold therapy cause weight loss? And the answer is actually no. It's not a big weight loss ingredient, but it is a fat loss agent.” (31:57-32:14 | Vince) • “Cold Therapy can actually help you process glucose better.” (35:37-35:39 | Vince) • “If you expose yourself to more cold on a consistent basis, you will burn more of your white fat and improve glucose levels.” (37:25-37:35 | Vince) • “Research shows that if you expose yourself to cold on a consistent basis, your mood and dopamine levels tend to be higher than individuals who don't.” (44:51-45:01 | Vince)   Links Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

“If you're going to do keto, it does not mean no carbs,” says host Vince Pitstick. In today's oversaturated diet culture, it can be hard to decide what route to take. Even though there are many misconceptions about the keto diet, it can be effective if done correctly. In today's episode, host Vince sits down with guest Jason Theobald to discuss what mistakes you should avoid when attempting keto.  According to Jason, the keto diet is best used as a tool rather than a long-term lifestyle. Whether you want to lose weight or reduce inflammation, cycles of ketosis can be extremely beneficial. However, when attempting the diet, most people tend to make mistakes by undereating, overtraining and abusing protein. While these common mistakes may seem small, Vince explains that they can be detrimental to your health and dieting success. The best way to see results is to understand the science behind the diet and then figure out what balance of carbs, fats, and protein your body needs.   Tune into this week's episode of the E3 Podcast for an educational conversation about the keto diet. Learn more about the difference between functional and fitness keto, the importance of carb-cycling, and how to avoid common mistakes so you can use keto as a tool to help you hit your fitness goals faster.   Quotes  • “Keto can actually make the pain worse if you're pushing too many inflammatory oils.” (22:48-22:53 | Vince) • “There are all kinds of ways to cycle keto in and it's an amazing tool.” (30:12-30:15 | Vince) • “You can't just keep eating extra fat because your body is using it as a fuel source. You've got a shit ton of fat on your body that we need to use too. So if you keep eating too much fat, you're just going to burn that fuel.” (31:20-31:31 | Jason) • “The number one mistake is fast food keto. It doesn't fucking exist. If you're eating fast food in your vegetarianism, your plant-based dietism, or your ketoism and you think you can do it without prepping food or buying fresh vegetables, don't do it.” (36:56-37:16 | Vince) • “Your processed keto bars and keto chips are supposed to be high in protein, but there are 11 other chemicals in them. And if you're going to eat that whole day, you're going to be micronutrient deficient as hell and you're gonna feel worse.” (40:24-40:40 | Jason) • “Depending on how your metabolism works, keto-adaptation does not happen the first day you do keto.” (48:44-48:49 | Vince) • “If you're going to do keto, it does not mean no carbs. That is absolutely false. It means cyclically putting them back in.” (51:42-51:51| Vince)   Links   Connect with Jason: Instagram: https://www.instagram.com/scoobyprep1_ifbbpro/  Website: https://scoobyprep.com/  Podcast: https://open.spotify.com/show/5pLbKz6KtFzOMX9rzqJSox?si=0078672f9ba4402b    Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

In life, we all face challenges, but it is up to us how we choose to deal with them. Similar to athletic competition, we can meet real-life hardships with strength, as long as we have trained ourselves physically and mentally. In today's episode, co-hosts Vince and Erica discuss the importance of having a competitive spirit.  Recently both Vince and Erica have pushed themselves in ways they never have before. For Erica, training to compete in the WBFF competition taught her so much more than how to diet and exercise. For the first time, Erica was pushed outside of her comfort zone in multiple ways. To get through her discomfort, Erica explains that she had to show up for herself on a daily basis. Not only did her training improve her physical health, but it also taught Erica how to build emotional resilience.  Vince has done many fasts in his life, but for the first time he challenged himself to complete a five-day fast. Instead of jumping back into unhealthy eating, Vince allowed himself to naturally reintroduce food in a way that honored his body and the work he just completed. For Vince, choosing to participate in this fast wasn't just about resetting his diet, it was also about getting comfortable with stress. According to Vince, getting too comfortable is dangerous, so simulating stress better helps him prepare for unexpected conflict. Tune into this week's episode of the E3 Podcast for a conversation about the competitor spirit. Learn more about the importance of structure, simplification, and challenging yourself, so you can strengthen your competitive nature and be better prepared for adversity. Today's food for thought from co-host Vince: “If you don't put challenges in your life for growth, then life is going to show up and give you different challenges and force it on you.”   Quotes • “When dissatisfaction turns into comparison, that's where I've got a problem.” (02:20-02:24 | Vince) • “The next couple of months will dictate whether the stress that we applied in the competition was a net positive or net negative.” (11:30-11:39 | Vince)  • “If you drink, you must work out, and you can't eat bad. If you eat bad, you can't drink and you must be active and workout. If you want to not work out, don't eat badly and don't drink.” (18:10-18:24 | Vince) • “Be compassionate against the thoughts that you have against yourself and understand where they're coming from and where they're going.” (19:43-19:48 | Erica) • “If you're always chasing your thinnest, you're going to look your worst.” (20:57-21:00 | VInce) • “If you need clarity on something or you need to make a decision about something, removing things and making your life simpler is how you can have the brain space to receive ideas that are going to get you out of the space that you're in.” (38:41-38:55 | Vince) • “There are some days you do things that you don't want to do because they make you happy.” (42:38-42:41 | Vince) • “If you don't put challenges in your life for growth, then life is going to show up and give you different challenges and force it on you.” (45:59-46:08 | Vince)   Links BRAND NEW! Wellness Mastery Course: WellnessMastery.com
 WBFF Competition Website: 
wbffshows.com Nuethix Supplements: nuethix.com 
| Discount Code: E310 
NutritionDynamic Supplements: NutritionDynamic.com | Discount Code: E310   Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8  

Depending on your goals, it is important to look at both macronutrients and micronutrients. If you only look at one variable, you won't be able to achieve healthy, sustainable weight loss. In today's episode, co-hosts Vince and Erica discuss the dangers of focusing too heavily on macros, micros, or calories and how getting healthy requires a more rounded approach.  The issue with the conventional weight loss approach is the huge focus on calorie counting and creating caloric deficits. Vince explains that food is medicine and by cutting calories, you are essentially cutting medicine. Vince and Erica discuss the difficulties functional medicine has with meeting people's goals. People tend to want to focus on improving their appearance and think getting healthy means changing themselves aesthetically. However, oftentimes getting healthy does not equate to losing weight. Tune into this week's episode of the E3 Podcast to learn more about the differences between macros and micros and the pitfalls of many popular dieting styles. Today's food for thought from co-host Vince: “A little bit of everything is okay. At first, as you're learning, any effort is good effort.”   Quotes • “The important thing to understand here…is that no one is technically wrong and no one's technically all right…It has a lot more to do with what your goals are.” (15:37-15:54 | Vince) • “While calories do make a difference, everybody understands that they do make an impact…When people talk about caloric deficit…the only camp that's talking about calorie deficit is your doctor which is eat less, move more…they're only looking at one variable, which is weight loss. And that's the major problem. So when we have the macro, micro conversations we're trying to look at a pros/cons of all the variables that exist psychologically, physiologically, aesthetically…so we're saying with Erica's program…she looks amazing, she looks better than ever. That is true. We have to add some things to make sure that we don't lose her health in the process.” (18:50-20:23 | Vince) • “What you're looking at is a timeline of society turning to manufactured foods and resting their family's health on it, not knowing that that's what they were doing. They were thinking of all sell points. The sell points were to them it was nutritious, inexpensive, and it was quick…Families legitimately didn't know the dangers of those kinds of foods. And to a certain degree, it's okay to eat some of those foods. A little bit of everything is okay…At first, as you're learning, any effort is good effort.” (25:48-26:43 | Vince)  • “You learn as you go, so don't feel like you have to be the gluten and dairy and this and that right now as a beginner.” (27:25-27:32 | Erica) • “How many proteins, carbs and fat do I eat based on my output. So that's where the macro family comes in. But then, I don't want to be eating all these toxins. I want to have good hormones. I want to feel healthy and be healthy. Well that's a micro conversation.” (29:19-29:35 | Vince) • “I always say, I feel like I had less health issues overweight versus what I did when I lost all the weight because of what I did to my body to lose the weight.” (30:30-30:42 | Erica) • “Sometimes healing somebody is not losing weight. In fact, many times it's not…(skip to 37:38) The problem that exists in the functional space is they're not accurate enough to an individual's needs…so they fail to recognize variation, carb cycling that has to happen, macronutrient needs based on activity. You can't hand everybody a keto sheet and say here go train resistance six days a week or here eat keto but only eat 1,000 calories, because then you're not eating enough of the medicine that's in the keto. Every food is a medicine. So when you deplete calories, you deplete medicine. Remember that. (37:13-38:23 | Vince)    Links Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

Cardio is a trap that many women fall into as their primary weight-loss method. As far as weight loss techniques go, cardio is a relatively new concept that gained popularity in the 1960s to fend off cardiovascular disease. In today's episode, co-hosts Vince and Erica talk about the pitfalls of overusing cardio and alternative weight loss methods that are healthier in the long run.  Vince sheds light on the fact that 80% of women who try to lose weight through exercise attempt to do so with cardio alone. He discusses how this will ultimately backfire because the body begins to maladapt and lose muscle. When bodies lose muscle, they start to reduce the number of calories lost during regular daily activities. This becomes a trap because women will eat the same things, do the same activities, and gain weight. Then, women will increase their level of cardio, creating a vicious workout cycle.  Erica talks about how she originally used cardio at the start of her weight loss journey, but eventually hit a plateau. She discusses how it is difficult for women, because they are often praised for their endurance on cardio programs such as how many minutes they are able to do on a certain machine at the gym. Historically, women aren't encouraged to do weight lifting programs as much as they are encouraged to do cardio.  Tune into this week's episode of the E3 Podcast to learn more about how to avoid the pitfalls of cardio, different ways to change up your fitness routine, and why it is important to retain and build muscle during your weight loss journey. Today's food for thought from co-host Erica: “You're never going to please everyone, so choose what's best for the body type you want to achieve.”   Quotes • “When scarcity happens, supplement companies start cutting corners.” (4:12-4:15 | Vince) • “Progress is not linear. You have to go down to go up more.” (12:05- 12:13 | Vince) • “Transitional periods suck but sometimes you have to leave bad things or even things that seem good for even better things to happen.” (18:44-18:50 | Erica)   Links Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

COVID has been sweeping the globe for almost two years now, and social media has exponentially heightened our awareness of this deadly virus. However, the media and medical attention that the virus has received often overshadows other life-threatening viruses. Over the past five years, obesity, specifically in the United States, has reached alarming new heights, but has obtained far less media and medical attention than COVID-19. On today's episode, co-hosts Vince and Erica shed light on the effects obesity has on society and what steps we need to take to beat obesity and other viruses that have not been prioritized due to the pandemic.   Vince addresses the detrimental effects of COVID-19 on the world's obese population from his background in functional medicine. Seventy eight percent of the individuals who have died COVID-related deaths over the past two years were obese. Vince explains that the only way to effectively reduce obesity rates is through the creation of a free, worldwide health services and education initiative. Erica shares her experience with getting COVID and how it triggered another virus she assumed was at bay: the Epstein Barr Virus (EBV). Because COVID was able to penetrate her immune system and stir up other viruses hibernating in her body, Erica is still dealing with the repercussions of EBV over a year after getting COVID-19. Erica explains that COVID feeds on preexisting health conditions such as other viruses, poor health, and obesity.  Tune into this week's episode of the E3 Podcast to learn more about the effects of obesity on our nation's health. Learn about how COVID-19 targets your body's weaknesses, what happens to your body when you become obese and how to clean up your diet in a healthy way.  Today's food for thought from co-host Erica: “It's not a no. It's a not right now.”   Quotes • “It's not a no. It's a not right now.” (0:08:19-0:08:24 | Erica)  • “When you give statistics without context, in a way you are kind of lying.” (0:27:08- 0:27:13 | Vince) • “There are people that have an initial immune response that is very strong, and there are people who have a secondary immune response that are very strong, and both have problems.” (0:38:54-0:39:06 | Vince)  • “So I had COVID, didn't know it, and then I was fine. And then all of a sudden, my EBV symptoms started to flare up.” (0:48:33-0:48:37 | Erica)  • “You know, these things are crucial, because if you reduce that inflammatory load, you improve immune function.” (1:00:34-1:0045 | Vince)    Links Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

To cardio or not to cardio? That is the question. On today's episode, co-hosts Vince and Erica talk about how to execute the beginning of your fitness journey correctly. They provide examples of real workouts that effectively target fat burning and muscle building through both anaerobic and aerobic activity.  Vince shares a story about the first store he went to when COVID-19 began. Hint: it was not the grocery store for toilet paper and pasta. He went to Dick's Sporting Goods for adjustable weights! He tells us about a fight that broke out over purchasing the adjustable weights and why anaerobic activity is important to pair with your cardio workout. Erica explains the difference between losing weight and building muscle. She dives into the focus points of her workouts, what food she eats during these workout periods, and how metabolic training induces healthy weight loss.  Tune into this week's episode of the E3 Podcast to learn more about starting your fitness journey! Learn about the important differences between anaerobic activity and aerobic activity, the rise and fall of personal training, and why raking the leaves yourself is a perfect pairing to a run. Today's food for thought from co-host Vince: “Movement is the key.”   Quotes • “Movement is the key.” (22:23-22:26 | Vince)  • “There was a women's revival in fitness history saying women can work out too, women can use weights.” (23:55-24:00 | Vince)  • “When I build muscle, I eat more and focus on progressive overloads.” (25:38-25:42 | Erica)  • “People's goal is to look good naked and not gain 5 pounds when they eat a slice of pizza.” (26:08-26:17 | Vince)  • “Metabolism is what keeps your weight down, not caloric restriction.” (28:01-28:05 | Vince)    Links Check out Erica's new site: FitLoveFuel.com Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

“There is a lack of information on the reason why we lose hair,” explains Vince Pitstick, Metabolic Mentor and Functional Nutritionist. On today's episode, co-hosts Vince and Erica dive deep into the reasons behind hair loss, what hair loss facilities aren't telling you, and how to curb hair loss before it happens.  As co-host Erica says, “Today's episode was a full-blown Vince knowledge bomb.” Vince speculates about what big hair facilities are prescribing to their patients and what they should ACTUALLY prescribe. He also shares his experience with co-host Erica in diagnosing her hair loss, troubleshooting where the hair loss may be stemming from, and addressing how she can start to regain her naturally thick locks.  Erica opens up about her hair loss journey, which began when she was diagnosed with Thyroid cancer. She explains the recovery process, which began with her identifying hair loss signs early on and taking a wide range of supplements, nutrients and vitamins to promote regrowth. Tune into this week's episode of E3 Podcast for helpful tips and tricks on how to deal with hair loss and the steps needed to have thicker, fuller hair. Today's food for thought from co-host Erica: “I was head hungry, not stomach hungry.”   Quotes • “I was head hungry, not stomach hungry.” (14:00-14:10 | Erica)  • “There is a lack of description on the reason why we lose hair.” (17:35- 17:40 | Vince)  • “A lot of these hair loss facilities do not take into account functional medicine.” (28:05-28:10 | Vince)  • “The actual trick is less about giving hair the ingredients to make it and more about reducing inflammation at the follicle site and slowing down shedding.” (33:00-33:34 | Vince)  • “If hair growth is slower than hair shedding, you now have a negative.” (34:20-34:30 | Vince)    Links Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

**TW: ED** “Prioritize you. It's mindset before diet,” explains Vince Pitstick, Metabolic Mentor and Functional Nutritionist. On today's episode, co-hosts Vince and Erica explain the importance of a diet-life balance and how to make time for your diet while also prioritizing yourself.  Vince reveals how he “interviews” clients to get to the bottom of what is going on in their lives. This approach gives him insight into what a client is like organizationally, mentally and lifestyle-wise before they are ready for his complete dieting transformation.  Erica opens up about her ED and how smart dieting kept her on track to getting better. She explains that there is a time and place for dieting and how checking in with yourself and your body is extremely important when picking the right time to start a diet.  Today's words of wisdom from co-host Vince: “Invest in yourself.” Tune into this week's episode of the E3 Podcast to learn more about maintaining a healthy balance between dieting and everyday life.    Quotes • “You gotta set the diet up before the diet's gonna work” (5:05-5:08) • “If you're not coming clean to yourself, it's never going to get better.” (21:52-22:00) • “Spoiler alert: it's not the diet that's the problem if you can't keep the weight off. It's the lifestyle and the mindset before you even got started. So most people have sabotaged the whole thing. before they eat that first salad.” (7:15-7:30) • “You need to take care of you.” (11:20-11:22) • “If you're not coming clean to those around you, and even yourself that this is a problem, or that this is an addiction, or this is a situation, it's never going to get better.” (21:52-21:59) • “They start wrong. They start with an outcome instead of a process.” (26:51-26:55) • “There is nothing more important on the planet than setting some time to take care of your shit.” (29:33- 29:39) • “You don't cancel appointments with your boss, then why do we cancel them with ourselves?” (32:31-32:34) • “Prioritize you. It's mindset before diet.” (41:12-41:15)   Links Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

“Plant-based does not mean vegan or vegetarian. Plant-based actually means the base of your diet is plants, fruits and veggies,” says Vince Pitstick, Metabolic Mentor and Functional Nutritionist. On today's episode, co-hosts Erica and Vince debunk myths on what a healthy plant-based diet looks like, how to supplement in good fats and oils while on a plant-based diet, and the correct way to balance a “fad” diet.  Erica dives deep into her all time favorite diet: The Mediterranean Diet. She explains that there are no limitations to this diet, just healthy fats and proteins built into the Mediterranean eating style. Erica provides listeners with concrete examples of how this diet has benefitted her lifestyle and how she believes this diet will positively impact other women's dieting habits.  Vince explains his disdain for dieting with restrictions and how people can still diet the way they want, just with a healthier twist. He explains the definition of a plant-based diet in detail and provides enlightening examples on how specifically vegetarians and vegans can diet smarter and healthier.  Today's pro tip: googling “what diet is best for me” is not the way to get optimal results. Tune into this week's episode of the E3 Podcast to learn more about smarter dieting and how plant-based can be your friend if done correctly!   Quotes • “Plant-based does not mean vegan or vegetarian. It does not. Plant-based actually means your base of the diet is plants, fruits and veggies” (14:54-14:59)  • “The minute that you tell me not to eat something, you just went from a diet to a religion in my opinion.” (21:29- 21:38) • “People always end up living how they diet. How you lost weight is not how you maintain your body to feel great and look great.” (25:48-25:55) • “And so the problem is that you gotta teach them to eat responsibly, and when you don't, it's like giving people a gun and not showing them how to use it. And with the vegan diet, 9 out of 10 times, they are shooting themselves in the face with it. That's the problem. So I think a big one is learning what foods you are supposed to eat in that diet and getting good advice.” (34:36-35:06)  • “One of the things is eat fresh! You cannot be a fast food vegan. Alright? If you say you're vegan and your primary dinner is chickpea chicken nuggets, you are not vegan. Alright, that's the problem.” (35:25-35:44)   Links Follow Erica on IG: https://instagram.com/ericafitlove?utm_medium=copy_link Follow Vince on IG: 
https://instagram.com/vince_pitstick?utm_medium=copy_link Learn more about the E3 Podcast: 
https://instagram.com/e3_podcast?utm_medium=copy_link Check out our YouTube channel: 
https://youtu.be/BtZjWT9VYv8

Trying to find the time and motivation to workout? Are you struggling with fitting in a healthy daily routine? In this video, Erica Lugo & Vince Pitstick share their top tips for getting motivated, including some big changes that help you stay fit after 40!

You may have heard of the thyroid gland. It's a small butterfly shaped organ near your voice box that releases hormones to control how your body uses energy, helps regulate heart rate and blood pressure, makes protein and affects mood. The thyroid also produces some hormones that help regulate our menstrual cycle in women. So what does all this mean? Your thyroid is one of the most important organs in your entire body! But there are many things that can go wrong with it too...

Diet culture is everywhere. It's in the news, on TV, your friends and family are talking about it. But what does diet culture actually mean? Why do we need to "diet?" What happens when people lose weight? Join us for the first episode of the E3 Podcast where we aim to Elevate, Educate, and Empower.