Evolve Nutrition Radio

Hey Folks! This week on ENR we talk about my biggest insecurity and how it's forcing me to move across the united states to Colorado, and how this same insecurity applies to getting uncomfortable in your own nutrition and fitness journey to accomplish your goals and reach your potential.To Apply For Nutrition Coaching :http://www.evolvenutritionaltherapy.com/apply-for-coaching/Blog: http://www.evolvenutritionaltherapy.com/new-page/Instagram: https://www.instagram.com/evolvenutritionaltherapy/Facebook: https://www.facebook.com/EvolveNutritionalTherapyLLC/Email: evolvent.pdx@gmail.com

There's never a seminar, talk or Q&A that goes by without at least one person asking if you can drink booze and lose body fat.  You can but there's one thing you'll need to know, and more importantly do if you're going to lose fat while enjoying alcohol, what is it ? Well you'll have to listen to the podcast episode to find our!   To Apply For Nutrition Coaching With Alex at Evolve Nutritional Therapy Visit- http://www.evolvenutritionaltherapy.com/apply-for-coaching/   Blog: http://www.evolvenutritionaltherapy.com/new-page/ Instagram: https://www.instagram.com/evolvenutritionaltherapy/ Facebook: https://www.facebook.com/EvolveNutritionalTherapyLLC/ Email: evolvent.pdx@gmail.com

In today's episode of ENR we tackle one of the aspects of fat loss that causes more people mental anguish than almost anything else... the scale.We'll be covering the top seven reasons that you'll see the scale increase out of nowhere, that have nothing to do with your fat loss.And some of the real undercover reasons for seeing the scale spike out of nowhere, and what you can do about it!To Apply For Nutrition Coaching With Alex at Evolve Nutritional Therapy Visit- http://www.evolvenutritionaltherapy.com/apply-for-coaching/Blog: http://www.evolvenutritionaltherapy.com/new-page/Instagram: https://www.instagram.com/evolvenutritionaltherapy/Facebook: https://www.facebook.com/EvolveNutritionalTherapyLLC/Email: evolvent.pdx@gmail.com

This week we discuss what your metabolism is and isn't (more importantly), how it adapts when you diet and lose body fat and why eating smaller meals and starve mode are both myths.We also cover:What part of your metabolism can burn 1000 extra calories Why you don't really have a slow metabolismHow eating in general boosts your metabolism The reason you don't burn as many calories in the gym as you think and much much more!To Apply For Nutrition Coaching With Alex at Evolve Nutritional Therapy Visit - http://www.evolvenutritionaltherapy.com/apply-for-coaching/Blog: http://www.evolvenutritionaltherapy.com/new-page/Instagram: https://www.instagram.com/evolvenutritionaltherapy/Facebook: https://www.facebook.com/EvolveNutritionalTherapyLLC/Email: evolvent.pdx@gmail.com

When it comes to nutrition myths some never seem to go away, and this is the case with "starve mode."The myth of "starve mode" is a disempowering one that doesn't show people where they may be making mistakes and hurting their fat loss results and in this episode we cover the reasons you're actually not losing weight on low calories.To read this as a blog click here: https://bit.ly/2ujUQEc

In this podcast I bust the top 9 nutrition myths that are misleading, incorrect and only make reaching your goals more difficult if you believe them.Some nutrition myths seem to stick around even thought they're factually incorrect and misleading.Some of the myths revolve around:The perfect diets for for fat loss carbs and fats how many meals you should eat your metabolism and age supplements that work eat more fat to burn more fatand many more!

This week on Evolve Nutrition Radio we continue and wrap up our series on how to positively change your food environment to get healthier and leaner. We discuss the how shopping in grocery stores, and you work place are likely sabotaging your success with your diet and how to re-engineer those places to make sticking to your nutrition plan easier!

This week on Evolve Nutrition Radio start a new series on one of the most neglected aspects of changing your nutrition which is your food environment. We make over 200 unconscious food related decisions daily controlled by your food environment. We discuss the top five food environments that people allow to sabotage their goals and break down how to make changes to your food environment at home and restaurants to engineer a leaner and healthier life.

This week we change things up on Evolve Nutrition Radio. I’m answering your questions gathered from my newsletter, instagram, facebook and twitter. I Really enjoyed this platform and will be doing more of these in the future. This week we answer questions about: Eating carbs and fats together What about fruit as a main source of carbs What’s the best strength training program for a beginner ? What does my current strength training look like ? How to set calories and macros for fat loss Nutritional considerations for general population versus performance sports (bodybuilding, powerlifting etc) Can you really have too much protein ? Can you drink too much water ? Metabolic damage and your metabolism from bikini prep Links: Blood Sugar Levels in Response to Foods Are Highly Individual: https://wis-wander.weizmann.ac.il/life-sciences/blood-sugar-levels-response-foods-are-highly-individual Strong Lifts 5X5: https://stronglifts.com/5x5/ Nutrition Myth Video Does Eating Late At Night Cause Fat Gain : https://youtu.be/eV9RpxbIaJo Over Hydration Article: https://www.onnit.com/academy/going-clear-hyperhydration-the-prison-of-belief/

This week on Evolve Nutrition Radio we continue our series on the psychology of fat loss and dieting. In Episode 34 we discussed the nutrition side of the fat loss equation and examined how to organize your diet. In Part 2 this week we take a deep dive into the psychology aspect of how you brain fights back against your fat loss and causes you to deviate from your nutrition plan or engage in behaviors that don’t support your long term fat loss goals, and the 4 steps you can take to avoid these pitfalls. We examine: Brain pleasure and reward The empathy gap Self comparison Unrealistic expectations The deserved it paradox The vicious diet cycle How to break the diet cycle Deceptive brain messages Your brain, mind & thoughts The 4 steps to rewire your thinking

In this weeks episode of Evolve Nutrition Radio we discuss the nutrition side of things when it comes to the Psychology of Fat Loss & Dieting. The reality is most people would like to change their nutrition to lose body fat, but they keep stumbling and getting in their own way. Part of this has to do with your expectations and nutrition habits and the other part has to do with your mental habits. This week we tackle the nutrition side of the equation.

In this episode of Evolve Nutrition Radio we take a look at two things people like to talk about in the health and fitness industry as to why certain people can’t lose weight, “metabolic damage” and “starve mode.” Are they real, and do they prevent you from losing body fat ? We take a deep dive into the subject to see what’s really happening when someone’s is on very low calories for a long period of time and can’t lose weight.

In this weeks episode of Evolve Nutrition Radio we continue our series on why you don’t actually have a slow metabolism. We cover the ideas that all calorie count no matter what kind of food they come from and how you can eat too much of a healthy food. We also cover the main reasons that people underestimate food intake including the hyper palatability and peoples food environment.

Hey folks! We’re back with another Episode of Evolve Nutrition Radio and I mean it this time, I promise, expect new episodes every two weeks! In this episode we discuss the metabolism and fat loss: Why you probably don’t actually have a slow metabolism Primer on the metabolism: Catabolism & anabolism BMR,NEAT, TEF and TEA The unsung hero of your fat loss: NEAT Can NEAT really burn an extra 1,000 calories per day ? Can NEAT replace traditional cardio for fat loss ? Sitting & NEAT Stay tuned for Parts 2&3 of this series where we’ll discussing your food intake and how dieting too hard can hurt your future fat loss goals.

I’m back! After a bit of hiatus Evolve Nutrition Radio is back with episode 30, which is all about the reasons why maintaining fat loss after you’ve done the hard work to lose body fat is difficult. People regularly lose upwards of 5-10% of their body weight through dieting, but ⅔ of those people gain all the weight back, plus some. This week examine why so many people tend to gain weight back.

In this weeks episode of Evolve Nutrition Radio I begin talking about the changes to the podcast taking place in 2017. We then move on to discussing the downfalls of most new years resolutions, and what to do instead to make 2017 your leanest healthiest year ever! Blog:http://www.evolvenutritionaltherapy.com/eat-to-evolve-blog/2016/12/22/15-things-i-learned-while-on-a-crash-diet-part-1

In this weeks episode of Evolve Nutrition radio I discuss what I learned, the lessons and experiences from my two week crash diet experiment. Many things from my mood all the way to my digestive system were impacted by this crash diet. At the end of the day though I’m glad I did this experiment as it gave me first hand insight into the psychology of a crash dieter. Free Phone Strategy Session:http://www.evolvenutritionaltherapy.com/strategy-session-form

In this weeks episode of Evolve Nutrition Radio we discuss why your dieting past matters, and how to break free and achieve your goals. How your mindset impacts whether you treat change like another 30 day diet or like a new lifestyle . Lastly we discuss the 5 things you can do to break free of your dieting history, and make your next diet more successful than you ever have been before. 5 Whys Template: https://www.mindtools.com/pages/article/newTMC_5W.htm Free Phone Strategy Session: http://bit.ly/2eH2oKU

This week on Evolve Nutrition Radio I explain why I’m going on a three week crash diet experiment. For as long as I’ve been writing and speaking about nutrition I’ve staunchly advised against crash and yo yo dieting. I’m not doing this for myself I’m doing it to gain perspective into the mindset of chronic crash dieters and be able to better coach them out of this vicious cycle. I’m creating a daily Vlog that’s going to detail my experiment including morning weigh ins, my food, energy, workouts and how I’m feeling. My Crash Diet Vlog: http://bit.ly/2hbAKoD

The holidays are here and with them comes a lot of challenges to sticking to your nutrition plan. In this episode of Evolve Nutrition Radio we talk about how the holidays can trigger food cravings and present challenges. We cover the strategies you can use before, during and after a social event to stay on track with nutrition while enjoying yourself.

In the last installment of this podcast series on the ketogenic diet this we discuss some of the drawbacks of the ketogenic diet. Listen to episodes 22 & 23 to learn more about the history of the ketogenic diet, and the benefits of following the diet.

In this weeks episode of Evolve Nutrition Radio we have a quick refresher on on what a ketogenic diet is, and why our body making ketones is an evolutionary advantage. Then we dive into the benefits of a ketogenic diet ranging from appetite control to neurological health.

In this episode of Evolve Nutrition Radio we take deep dive into the very low carbohydrate diet known as the ketogenic diet. We discuss what the ketogenic diet is and why the body makes this alternative source of fuel for us to use. We also talk about why a ketogenic diet may or may not be the best approach for you, and why your context is so important. Instagram: https://www.instagram.com/evolvenutritionaltherapy/ Twitter: https://twitter.com/evolventpdx Snapchat: @evolventpdx Facebook: https://www.facebook.com/EvolveNutritionalTherapyLLC/ Email: evolvent.pdx@gmail.com

In this weeks episode of Evolve Nutrition Radio we take a quick look at how to gauge portion sizes without using a scale or measuring cups and cover some of the basics of portion control using this method. We then go through what a few days worth of quick and easy meals look like using the foods that were cooked step by step in episode 20. Free phone strategy session: http://www.evolvenutritionaltherapy.com/strategy-session-form

This week on Evolve Nutrition Radio we continue our series on how to meal prep to save time and money. Last week we discussed how to grocery shop to get the necessary foods, and today we went through all the kitchen tools and step by step process of cooking up all the foods we’ll turn into meals next week, stay tuned!

In this weeks episode of Evolve Nutrition Radio we discuss the importance of being prepared when it comes to staying on your nutrition plan. Next We discuss the different macronutrients, and go over a grocery list that we’ll be cooking and turning into meals in next weeks podcast.

In this weeks episode of Evolve Nutrition Radio we’re exploring some of the most important hormones for your health and fat loss that not nearly enough people are talking about; stress hormones. More specifically you’ll learn how to optimize cortisol, adrenaline and norepinephrine using basic dietary and lifestyle habits.

In this weeks episode of Evolve Nutrition Radio we continue to discuss hormones, but today we zero in on one of the more important yet neglected hormones; Leptin. In this episode we discuss what leptin is and why it matters to your health and fat loss goals. We also talk about what leptin resistance is and how you can avoid or reverse it.

In this weeks episode of Evolve Nutrition Radio we discuss how to optimize your hormones using nutrition and lifestyle strategies. We dive deep into what testosterone,estrogen and growth hormone do in the body and how you can maximize each of them with food, sleep and exercise. Testosterone Book: https://amzn.com/B016H7VDQY

In this week’s episode of Evolve Nutrition Radio we cover the nutrition principles from a chapter my newest book Fat Loss For Travelers: Simple Diet Habits To Lose Fat, Increase energy and Eat Better Anywhere. The topics discussed range from what your meals should look like to intermittent fasting and carbohydrate consumption. Link To Fat Loss For Travelers: http://www.evolvenutritionaltherapy.com/fat-loss-for-travelers-book-1/ Carb cycling blog: http://www.evolvenutritionaltherapy.com/eat-to-evolve-blog/2015/7/31/your-cyclical-fat-loss-plan-carbs-calories-and-fats Intermittent Fasting Podcast: http://www.evolvenutritionaltherapy.com/evolve-nutrition-radio/2016/6/22/episode-2-should-you-be-intermittent-fasting-

This week on Evolve Nutrition Radio we discuss the top factors you need to consider before you start a new diet. Everything from the amount of stress you have in your life to the last diet you were on, and for women where in your cycle your starting your diet all play a large role in your ability to make progress and stick with dietary changes. Free Phone Strategy Session Form: http://www.evolvenutritionaltherapy.com/strategy-session-form

In this weeks episode of Evolve Nutrition Radio we discuss the idea of fat loss foods, whether they exist and why some foods can help with fat loss. We talk about the satiety index and how the foods that rank high on it can be helpful for those looking to lose body fat. Free 20 Minute Strategy Call Form: http://www.evolvenutritionaltherapy.com/strategy-session-form

The health and nutrition industry likes to debate the importance of carbohydrates and fats, but there is no debate over the importance of protein. In today’s podcast we take a deeper look into what protein does in the body, what the criteria is for a high quality protein and how much protein you should be consuming on a daily basis

In this week’s episode of Evolve Nutrition Radio we take a closer look at the differences between acute and chronic stresses and how we’ve adapted to handle them differently. We also discuss the anabolic and catabolic hormones and how they impact Testosterone, DHEA, estrogen and can negatively impact bone density and cognition. Lastly I leave you with some stress management techniques that can help you to better manage your daily stresses.

This week on Evolve Nutrition Radio we start our series on how stress negatively impacts your fat loss and health. This episode we discuss how stress can make you gain body fat by reducing muscle mass , increasing insulin resistance, dysregulating appetite and reduce thyroid and adrenal gland function contributing to a lower metabolic rate making it easier to gain fat.

In this episode of Evolve Nutrition Radio we discuss the 5 Most Common Low Carb mistakes I see people making that negatively impact how they feel, perform and their fat loss while on a low carb diet. I give you action the steps you can take to remedy or prevent these mistakes altogether. RMR calculator: http://www.calculateyourrmr.com/ Is A Ketogenic Diet Healthy ? (Part 1): http://www.evolvenutritionaltherapy.com/eat-to-evolve-blog/2016/6/14/is-a-ketogenic-diet-healthy-part-1 Is A Ketogenic Diet Healthy ? (Part 2: The Benefits): http://www.evolvenutritionaltherapy.com/eat-to-evolve-blog/2016/6/22/is-a-ketogenic-diet-healthy-part-2-the-benefits Is A Ketogenic Diet Healthy (Part 3: The Risks): http://www.evolvenutritionaltherapy.com/eat-to-evolve-blog/2016/6/30/is-a-ketogenic-diet-healthy-part-3-the-risks

In this episode of Evolve Nutrition Radio we discuss the easiest ways to structure meals for health and fat loss. We also cover what the best sources of foods are at these meals and how to boost your fat loss efforts by earning your carbs with carb cycling.

This week on Evolve Nutrition Radio we discuss the common mistakes that people make on a low carb diet that hinders their fat loss, and how to fix these problems. I’ve been getting a ton of questions lately on low carb diets, and fat loss. Given my background with low carb/ketogenic diets I wanted to use this podcast episode to help people avoid these common low carb fat loss pitfalls.

In this week’s episode of Evolve Nutrition Radio we continue the controversy discussing calories versus food quality, and whether these have to be exclusive. We discuss why calories matter when it comes to maintaining muscle and losing fat, and how flexible dieting and IIFYM was never meant to be a justification for eating junk food. What calories don’t account for in terms of vitamins and minerals, and how these vitamins and minerals from food support energy metabolism. We discuss how dieting causes a lower metabolic rate and poor thyroid function and many more health concerns. Lastly we talk about How tracking calories and macronutrients has benefits for real portion sizes and helping with adjustments in the nutrition plan. How calories and macros help people looking to gain weight/muscle and give them sustainable gauges for tracking in the future without a scale or tracking app. Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure study: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/

In this episode of Evolve Nutrition Radio we talk everything carbohydrate related, including how I’ve recently been eating more carbs to lose fat and help my digestive problems. We also cover why your context matters when it comes to carbohydrate intake and the best sources to eat, and which ones to avoid. We also cover how processed carbohydrates impact your hormones, appetite, dopamine and blood sugar. Lastly we cover some carb intake ranges and who each range will be appropraite for. Thanks for listening and don’t forget to visit my blog for more in depth information at: http://www.evolvenutritionaltherapy.com/. The Banana and Cookies Study: https://www.weizmann.ac.il/immunology/elinav/sites/immunology.elinav/files/personalized_nutrition_by_prediction_of_glycemic_responses.pdf

When it comes to eating healthier consistency is the key to reach your goals, yet this is the single area that most people struggle. This week on Evolve Nutrition Radio I discuss the 12 principles for sticking to better nutrition. We cover everything from how to set a better goal to what to do if you do slip up with poor food choices. Want to learn more ? Hit the play button!

In this weeks episode of Evolve Nutrition Radio we discuss the simple steps you can take to achieve fat loss. Don't mistake simple for easy though, especially when it comes to fat loss. Show Notes: Protein Studies: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20 http://www.ncbi.nlm.nih.gov/pubmed/22691622 Sleep deprivation and insulin resistance after one night study: http://www.ncbi.nlm.nih.gov/pubmed/20371664

In episode 2 of Evolve Nutrition Radio I discuss intermittent fasting. I explain the different types of fasting that people use, and the benefits and drawbacks to this dietary approach that goes beyond just fat loss!

In this episode of Evolve Nutrition Radio I cover the top reasons that diets fail for people, and what you should do instead to get sustainable results in your health and fat loss journey.

In the very first episode of Evolve Nutrition Radio I introduce who I am and my personal philosophy on nutrition and health. Lastly I talk about what you can expect to get from Evolve Nutrition Radio and why I decided to start a podcast.