Eatrite Nutrition Podcast

We know that human metabolism is very complex but we often hear that weight loss is just about calories in vs calories out, also referred to as cico. While this may be true, nutrition and metabolism is way more complex than that and Aidan has a really great way of highlighting those complexities while still allowing you to understand what's really important when it comes to energy balance and fat loss. In today's episode we'll be diving into the complexities of cico. About today's guest: Aidan is a sports dietitian in Australia and owner of Ideal Nutrition, a private practice. He specializes in body composition, sports nutrition, and general health conditions. Check out Aidan on IG @aidan_the_dietitian Check out Aidan on the web: https://www.idealnutrition.com.au/ Check out the Ideal Nutrition Podcast: https://podcasts.apple.com/us/podcast/the-ideal-nutrition-podcast/id1577002571

This week we're diving into celiac and all things gluten with Erin Kenny. Erin is a registered dietitian and founder of The Celiac Space. Erin works with a team of dietitians specializing in working with clients with celiac along with various other digestive issues. She also created an app called the celiac app that helps people navigate the food landscape confidently with recommendations and updates on foods that are celiac safe as well as what to do when you're dining out. In this episode we cover everything from genetic factors, diagnosis, symptoms, gluten free diets, and how to confidently navigate eating with celiac and gluten sensitivities. Follow Erin on IG @the_celiac_space Website: https://www.theceliacspace.com/ Check out The Celiac App for iPhone and Android: iPhone Android

This week we're joined by expert fitness writer Andrew Coates. Andrew is cofounder of The Evolve Strength Business and Coaching Conference and writer for T-Nation, Muscle and Fitness, Men's Health, Onnit, The PTDC, Generation Iron, BarBend, Kabuki Strength, Vigor Ground Fitness, and TrueCoach. In this episode we discuss changing your identity in your fitness journey, things to look out for on social media, whether or not fitness influencers should discuss politics on their platform, and how to navigate the middle when it comes to your health and fitness journey. Check out Andrew on IG @andrewcoatesfitness Website: https://andrewcoatesfitness.com/

This week Joey and I are giving our take on various topics related to nutrition and fitness and our thoughts on whether they're overrated or underrated. Topics we cover in this episode include fasting, whey protein, multivitamins, greens powders, probiotics, creatine, cold plunges and much more. Joey and I get a little off topic in this episode to discuss things outside of this overrated/underrated framework but everything in this episode is relevant and helpful to you in your health and fitness journey. Check out Joey on IG @dr.joeymunoz Check out Joey's Fit4Life Academy: https://www.fit4lifeacademy.health/ Download Joey's free fat loss ebook: https://www.fit4lifeacademy.health/your-ultimate-fat-loss-handbook-opt-in

This week we're discussing exercise science with Bernardo Lopez. Bernardo holds a Master's degree in body composition and in this episode we discuss the benefits of following an evidence based program and some of the important pillars for building a successful exercise program. We also talk about what the current evidence suggests in terms of training intensity, volume, frequency, and training splits. Bernardo follows a science based approach to exercise and nutrition but he also discusses the nuances and uses his experience to guide his work with clients. Bernardo also gives us some valuable mindset tips as well as his thoughts on diet breaks, refeeds, and reverse dieting. Check out Bernardo on IG @coach.bernardo Check out the Fit 4 Life Academy: https://www.fit4lifeacademy.health/

This week I've teamed up with Martha McKittrick to cover a very important topic, PCOS. Martha is a Registered Dietitian that has been specializing in working with PCOS for over 20 years. She's also a Certified Diabetes Educator which you'll hear in this episode why that's important for PCOS. She's been published in peer reviewed journals and lectures across the country on PCOS to both health professionals and patients. Martha is on the Health Advisory Board for the PCOS Challenge and advocates for PCOS annually on Capitol Hill. In this episode we cover the prevalence and health risks associated with PCOS and some of the difficulties in diagnosing it. Martha also goes into the medical, nutrition, and lifestyle treatments as well as some of the common misconceptions around PCOS. Martha, like many great practitioners, believes that nutrition strategies for PCOS are not a "one-size-fits-all” and she uses an evidence based and integrative approach to work with her clients to help manage their PCOS. She focuses on an approach that leverages nutrition, sleep, stress, physical activity, and supplements to tailor the appropriate program for her clients. Follow Martha on IG @the.pcos.dietitian Check out Martha's website https://marthamckittricknutrition.com/

Are you in pain, struggling and feel like you've tried everything? If so, this episode is for you! My good friend Dr. David Meyer is a Physical Therapist specializing in the mindset of rehab and pain. In this episode we discuss the common traits of the most successful people who overcome pain. Dave also takes us through some practical mindset tips to consider on your journey through pain. Check out Dr. David Meyer on IG @davemmeyer Need help with your nutrition and/or fitness and don't know where to start? How about starting with a complimentary 30 min consultation with an Eatrite coach to map out a plan and see if it's the right fit for you! Click the link below to schedule your call today: https://EatriteNutrition.as.me/?appointmentType=51579292

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

This week we're discussing a holistic approach to rehab and movement with Mallory Reilly, an occupational therapist and coach. Over the last 10 years Mallory has worked with people of all ages in schools, hospitals, skilled nursing facilities, clinics and gyms. Her experience has made her no stranger to the medicine of movement. Mallory is most passionate about connecting to others and empowering people to return to a spirited way of living. Mallory see's clients at Reload Physical Therapy and Fitness in NYC. In this episode we discuss various topics as they pertain to movement and rehab including the insurance model for rehab, benefits and limitations of kettlebell training, building a community through strength training & rehab, and the shortcomings of the medical field and personal trianing. Connect with Mallory on Instagram @malloryreilly_ot 

This week's podcast features Dr. Hariom Yadav who is the director of the USF center for microbiome research and associate professor in the department of neurosurgery. Dr. Yadav's lab focuses on studying the impact of the microbiome on the aging brain as well as the impact of the microbiome on metabolic and muscle health. In this episode we do a deep dive into the microbiome and its metabolites and the communication pathways with the brain and the rest of the body. Follow @eatritenutrition on IG Sign up for our monthly newsletter: https://eatritenutrition.ck.page/newsletter

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. Follow us on IG @eatritenutrition For coaching inquiries click this link and book a complimentary 30 minute consultation: https://eatritenutrition.com/nutrition-consultation

This week we 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. Follow us on IG @eatritenutrition 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. Follow us on IG @eatritenutrition

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

This week we're talking about busting through your plateau. We're covering strength, muscle building, and weight loss plateaus and some science based strategies to help you break through them. We also discuss reasons why you may think you're in a plateau but you may not actually be in one. Check out this month's issue of the Body by Science research review featuring our very own Nicole Blasi (aka Boss Blasi): https://www.billcampbellphd.com/ Follow us on IG @eatritenutrition

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 Follow us on IG @eatritenutrition

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 Follow us on IG @eatritenutrition

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 Follow Eatrite Nutrition on IG @eatritenutrition

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 Follow us on IG @eatritenutrition

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. Follow us on IG @eatritenutrition

We've been getting a ton of questions about Semaglutide and Tufts Food Compass so we decided to do an episode on these hot topics. In this episode we talk about how Semaglutide works and our opinions on the pros and cons based on current research. We also dive into the Tufts Food Compass and how it's being represented on social media vs. the reality of the data and how this information may be applied to your diet as a whole. Check out the real data from tufts: https://sites.tufts.edu/foodcompass/research/data/ Follow us on IG @eatritenutrition

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

This week we'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. Follow us on IG @eatritenutrition

The muscle building and performance enhancing effects of creatine have been well established in the research for many years. So much so that according to the International Society of Sports Nutrition “creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training”. But what else can creatine do for you beyond muscle? This week we discuss where the research is headed on this powerful nutrient in regards to mental performance, cognitive function, and recovery from brain injury, as well as certain disorders in which brain creatine seems to be depleted. Follow us on IG @eatritenutrition

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. Follow us on IG @eatritenutrition

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. Follow us on Instagram @eatritenutrition

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. Follow us on IG @eatritenutrition

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. Follow us on IG @eatritenutrition

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 Follow us on IG @eatritenutrition

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

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

This week we teamed up with Dr. Joey Munoz who has a PhD in nutritional sciences to discuss various topics around, nutrition, exercise, lifestyle, and health. We talked to Joey about some of the research he did during his studies which included working with functional foods to improve health outcomes. We also discussed the heavily debated and "controversial" saturated fat and refined seed oil topic in which Joey gave us some great information about where the research currently stands. Other topics in this episode include meal patterns, hunger/satiety, protein quantity, protein and kidney health, artificial sweeteners, and some exercise fundamentals. This episode is jam packed with information and is our longest episode to date so grab a pen and get ready to take some notes! Follow Joey @dr.joeymunoz Follow us @eatritenutrition

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

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. Follow us on IG @eatritenutrition